1 = extremely important 3 = somewhat important 5 = not important
I need to get fitter 1 2 3 4 5
I need to get stronger 1 2 3 4 5
I need more energy 1 2 3 4 5
I want more muscle 1 2 3 4 5
I want more muscle definition 1 2 3 4 5
I want to lose weight 1 2 3 4 5
I need to get more flexible 1 2 3 4 5
GOAL SETTING
My number 1 goal right now is to feel healthier (more awake/energetic), as well as lose some weight.
I have Chronic Fatigue, and I would like to see if making this as a lifestyle change will help treat CFS, and allow me to live a normal life.
I would like to achieve this goal by obviously eating better and exercising.
I just struggle with committing, and I guess I don’t really understand what I should be doing.
Why is this goal important to you?
I have become more and more upset about where I am and it is a vicious cycle of being lethargic and depressed because I eat like crap and never exercise.
I know I do the complete wrong things for my body and I need to change my routines.
Are there any reasons why you feel you cannot achieve this goal?
Because of how easily I give up, I need encouragement to keep going.
I have never lasted more than a week of eating better, exercising etc.
ABOUT YOU
Are you currently exercising or playing sport? If so please describe the sport or exercise program, the frequency and the level of intensity.
I was going once a week to the gym (a few months ago) for about 1.5 hours, doing 15 minutes of stretches then 15 mins on the stair machine, 15 mins on the bikes, 15 on the rowing machine, 15 mins doing some squats with weights and the step things with weights, then a 15 mins slow walk on the walking machine to cool down.
Which statement do you believe to be true in terms of you and exercise?
Self motivated
Prefer a training partner
Need regular help
Tend to lose motivation
How would you describe your current health, fitness and body shape? In one sentence
Pretty miserable, and put to the side as a low priority.
LIFESTYLE REVIEW
How much time can you dedicate to an exercise program? (Weekly, days?)
I would say up to 1-1.5 hours a day can be made, but currently I make excuses. I would like to aim for at least 3, 1.5 hour sessions a week.
What type of activities interest you?
|
Walking |
Stationary cycling |
Weight machines |
Stretching |
|
Running |
Cycling |
Free weights |
Sports |
|
Rowing machine |
Swimming |
Cross trainer |
Group exercises |
Are you following a particular eating plan or on a diet? If so please explain what they are:
Probably need a lot of advice and tips in this area. Currently my usual diet is a yoghurt for breakfast, leftovers for lunch (if there is no leftovers, absolute crap from the store near work) and dinner varies between, butter chicken, moroccan chicken and quinoa, creamy pastas, tacos (I can’t resist), Steaks or lamb cutlets. Nearly all my meals have roasted potatoes, which is so bad. But I look back to a year ago where I lived off anything take-away. I think I ate McDonalds for a month straight when I moved into our house. My worst eating trait is that I don’t have snacks, and I eat very large portions. I can eat as much if not more than my ex in one sitting. Which is a lot.
What changes are you prepared to make to achieve your goals?
I don’t want to jump right in and hit it all so suddenly that I hate it and get discouraged. But then, I feel that if I don’t I won’t see any results and get discouraged anyway.