Vicky is 38 year old stay at home mom with a very busy lifestyle. She drives all of her kids to school and since the schools all start and end at different times and they are all in sports, she is constantly picking someone up or dropping them off. Her diet is a Standard American Diet based on convenience and snacks all day long, but she doesn't mind spending a little time cooking meals. She doesn't, however, like eating vegetables, especially cooked ones. Other than that she will eat pretty much anything. She states that she feels she gets enough physical activity rushing around taking the kids everywhere, she is just looking for an exercise program to help her burn off the 20 lbs she has put on over the past 2 years. She has done P90x, Insanity, and T25 and has a history of mild shoulder issues. She has Type 2 diabetes and gets IBS occasionally when she eats raw or undercooked vegetables. She is completely cleared for exercise, but her movement assessment showed her to have insufficient flexibility and poorly working glutes.
1)Eat at least 1.5 cups of vegetables at every meal
After further discussing her distaste for vegetables, I learned that she doesn't like the texture of cooked vegetables. She was instructed to begin making her 1st and 2nd meals the day before and place them in the fridge. While she didn't like the texture of cooked vegetables, refrigerated ones were fine. Since we started, she has begun eating more vegetables and the diversity in her diet is growing.
2)Remove grains, legumes, and dairy from the diet
Vicky's IBS and Type 2 diabetes lead me to believe she has a problem in her gut. Grains, legumes, and dairy all contain proteins that humans don't digest very well, leaving protein to interact with the bacteria in the gut and potentially cause GI distress(I discussed this here). I instructed her to remove these things from her diet for at least a month to see if that would help with either condition. After 4 weeks both issues had improved greatly and she decided to limit her exposure to these foods.
3)Begin tracking your activity
I had Vicky purchase a Fitbit activity tracker and wear it for 3 days to get an idea of how much physical activity she was getting. I told her not to worry about trying to get as many steps as possible because I wanted to see how active she was previously, which turned out to be about 60% of what she should be doing. I told her to begin working to get more steps and to track her progress with the Fitbit. She should increase her daily average by 1000 steps each week until she averages 10,000 per day.
4)Begin foam rolling and stretching 3 times per week
While Vicky wanted to jump right in on an intense training program, I informed her that this would be a bad idea. Her lack of mobility and proper glute firing indicate that the activity she wanted to engage in would be detrimental to her goals at this time. To get her ready for more intense exercise, we are working to restore proper movement mechanics by increasing her mobility and strength in the areas where she needs it. While she wanted to dive right in, I made her realize how this would negatively impact her progress. She was happy to hear that she could still see substantial progress towards her goal by simply being on her feet more and getting 10,000 steps per day in addition to changing her diet. I informed her that this would be better for her goals down the road because when she plateaus we can add in more intense activity when it is safer.