Week 4

Training program

DAY	MON	TUES	WED	THUR	FRI	SAT/SUN
WEEK 4	10 min jog, 5 min run x 3 (total 45 min)	½ hour PT session	Golf	Golf	jogging @ 70% for 30 mins	45 mins of physical activity of your choice

Weight measurements

Weight: 82.5 kg

Weight lost so far: 1.5 kg

Overview of the week

Monday- Sorted cattle, 2 hours of herding into crush and weighing an then sorting for sale. Lots of running arm waving and shouting. Picked beans for 1 hour which involved lots of squats.

Tuesday- Personal training session with Ange my personal trainer. Bike for 20 minutes, cross trainer for 10 minutes, 40 lunges with 10 kg weights in each hand, floor exercises for 10 minutes.

Wednesday- Drove to Byron Bay to visit coffee plantation and attend a meeting. Lots of walking and talking.

Thursday- Played Golf then drove to the farm in truck, lots of bouncing.

Friday- Farm work, repairing cattle troughs, a shovel, crowbar, spanners, saw, and hammer was in use.

Saturday- Built gabion for stone fence which required 1 hour, repaired more cattle troughs for 4 hours. Went for a long walk to back paddock, 1 hour.

Sunday- Completed trench for electrical cable to dam for water pump. Used shovel and crowbar for 4 hours. Levelled area for cement slab for pump, 1 hour.

Client feedback

Q1: How intense was the workout? (rate from 1-10)

A: Dennis said that the workout ranged from 5-10 when he was digging the trench.

Q2: Are there any changes we need to make to the program?

A: There are no changes needed to be made, but Dennis said he is happy with the longer training sessions.

Q3: Has this program effected your mental health?

A: His mental health is fine.

Q4: How do you think you have progressed throughout the week?

A: Dennis said that he felt really well on Monday as a result of the exercise during the week.

Q5: What did you do in the 45 minutes of physical activity of your choice?

A: He did jobs around the farm but will need extra time.

Q6: How did our set jogging/running sessions go?

A: During the jogging and running sessions, Dennis got his heart rate up fairly high.

Q7: Did you miss a training session this week? How do you think your mental health has changed or been affected by this?

A: Dennis did not miss a training session this week so his mental health is fine, training was in excess of the set program.

Q8: Since you are getting closer towards the end of the intervention, have you seen various changes to your mental health and do you feel as though you are making progress each week?

Dennis said that he feels great, like I’m ten years younger.

Reflection

In this weeks health intervention program, we saw lots of progress made with very positive feedback from Dennis. He is really enjoying the longer training sessions as he is able to achieve more and gets his heart rate up. Dennis feels good with getting his heart rate up as he feels that the training program is working. He really likes that we added extra time for his physical activity sessions on Sunday as he was able to get more jobs done. He would us to extend the time for the training sessions as he is happy with training for longer, as it increases his heart rate. Dennis has so far lost 1.5 kg, and I think that the running training sessions have really helped with this. By giving more running sessions we will be able to get Dennis’s weight under 80 kg as he is currently at 82.5 kg.