A Client Diary

I share a lot of different ideas, perspectives, action steps, etc. Today I want to share a sample client scenario to give you insight into how our coaching might work.

Everyone has different details, but the process of identifying where to begin and where to go next is similar. It’s all led by the client with me providing the accountability that is requested by that client.

Client notes – Jane Doe

  • Female, Age 40
  • Weight 160, Height 5’ 5”
  • Also took measurements
  • Works 40+ hours plus other obligations
  • Husband & two kids active in a number activities

Initial meeting – June 1st

  • Current Habits
  • 3x/week scheduled at Peak; attends about 2x/week
  • Occasional walk at lunch with co-workers
  • Protein with some meals, 1-2 veggies and fruits daily
  • Snacking and soft drinks throughout the day
  • Averages 6 hours of sleep
  • Actions
  • Attend Peak sessions 3x/week & walk 2x/week
  • Complete a food journal for a week’s worth of food
  • Touch base every two weeks for accountability

Check in meeting – June 15th

  • Weight 159, no measurements
  • Made it to the gym 3x and walked 1x week 1; gym 2x and walked 2x week 2
  • We reviewed the food journal
  • Jane recognized the snacking as an are to focus on
  • Actions
  • Attend Peak sessions 3x/week & walk 2x/week
  • Focus on 3-4 meals/day without snacking

Check in meeting – June 29th

  • Weight 162, 1/2 change in measurements
  • Made it to the gym 1x and walked 3x week 1; gym 3x and walked 2x week 2
  • Several days without snacking, but still struggling mid-morning and evenings
  • Starting to feel better throughout the day – more energy
  • Actions
  • Attend Peak sessions 3x/week & walk 2x/week
  • Continue focus on 3-4 meals/day without snacking

Jane Request – July 3rd

  • She is feeling stressed and overwhelmed; stress-eating to deal with it
  • Sent over ideas to better manage stress for her to try

Check in meeting – July 13th

  • Weight 161, no measurements
  • Made it to the gym 1x and walked 3x week 1; gym 3x and walked 2x week 2
  • Increased the walks to help with managing the stress
  • Several days without snacking, but still struggling mid-morning and evenings
  • Actions
  • Attend Peak sessions 3x/week & walk 2x/week
  • Increase protein at breakfast and dinner to keep her satiated longer

Check in meeting – July 27th

  • Weight 158, 1 inch change in measurements
  • Made it to the gym 3x and walked 3x both weeks
  • Experimented with increased protein at breakfast and that helped morning snacking
  • Actions
  • Attend Peak sessions 3x/week & walk 2x/week
  • Keep focus on protein

Check in meeting – August 10th

  • Weight 158, no measurements
  • Made it to the gym 3x and walked 2x both weeks
  • Experimented with increased protein at dinner; evening snacks were better choices (fruits, nuts, etc.)
  • Getting to sleep has been a little easier with better evening food choices
  • Actions
  • Attend Peak sessions 3x/week & walk 2x/week
  • Add more water into daily habits

Check in meeting – August 24th

  • Weight 156, 1 inch change in measurements
  • Made it to the gym 3x and walked 2x both weeks
  • Eliminated soft drinks at lunch and drinking water instead
  • Actions
  • Attend Peak sessions 3x/week & walk 2x/week
  • Continue to add more water into daily habits

Check in meeting – September 7th

  • Weight 153, no measurements
  • Made it to the gym 2x and walked 3x both weeks
  • Reduced morning coffee to 2 cups and added more water; kept snacking in check
  • Actions
  • Attend Peak sessions 3x/week & walk 2x/week
  • Add 2 more vegetables to daily meals

Check in meeting – September 21st

  • Weight 152, 2 inch change in measurements
  • Made it to the gym 3x and walked 2x both weeks
  • Eliminated soft drinks at lunch and drinking water instead
  • Actions
  • Attend Peak sessions 3x/week & walk 2x/week
  • Continue focus on more veggies

Summary after 4 months of consistently taking action. She wasn’t perfect every week, but she took steps as best as she could to keep herself moving forward.

  • 4 1/2 change in measurements
  • 8 pounds of fat loss
  • feeling better with more energy throughout the day
  • eating better quality food and drinking more water each day

How the actions and check ins work are up to you. Let’s start working on your plan as we head into the holidays!!!

 

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