Today we set Emma's goals for her new healthy lifestyle. We started with documenting her current status and measurements. It made Emma a little bit uncomfortable and embarrassed, which is very common. Who doesn't when they have to step on the scale in front of someone? Emma hasn't stepped on a scale in years, so the 172 pounds were a little shocking to her. I'm not a big fan of the scale, but it's necessary to weigh-in to know where we are starting and where we are going.

The scale can also be a helpful tool to monitor your weight every other month to make sure the weight doesn't slowly creep up without you noticing it. Looking at Emma it's easily done. It has happen to myself as well. It doesn't take a lot to gain weight today with the portions served at restaurants, or our daily coffees filled with sugary flavors. We are surrounded with temptations and unhealthy choices.

So even though this morning was a little tough for Emma it was also good. This is the beginning to a new start and a new life!

Current status

Age: 39
Height 5'2
Weight 172

According to the National Institute of Health's body Mass Index Table, Emma's ideal weight is between 104-131 pounds. We decided on a starting goal of 140 pounds, since one of Emmas's main goal is to gain muscles. Like I said I'm not a big fan of the scale, but Emma likes it as a motivator, so we are going to use both measurements and the scale.

Client priority goals

weight loss
fat loss
increased strength
improved endurance

Measurements

Abs: 42
Triceps 12.5
Chest 44
Thigh 22

Outcome goals

S (specific) - lose 32 pounds in 12 months
M (measurable) - weigh in at 172 and will weigh in at 140 by Oct 10th 2017
R (assignable) - assinged to Emma
R (realistic) - 2.6 pounds per month which makes this goal attainable and realistic
T (time sensitive) reach goal by October 2017

This outcome goals translate into the following behavior goals

Emma is going to kick start her weight-loss with following a low carb lifestyle the first month
Emma is going to start walking every day
Emma keeps most of her weight around her waist, which is why we will also introduce yoga 3 times a week for stress reduction

Emma's new breakfast or lunch option!