After several weeks of screenings, assessments, and consultations, “Lee” is ready to start designing his/her life.  The key to any successful, sustainable change is to get in touch with what is most important – this is the role of the Intrinsic Coaching™.  “Lee” was given a journal to use to record his/her thoughts, successes and challenges, and pondering assignments throughout the program.  There is no cookie-cutter approach to this program, as each participant is unique.  “Lee” completed a Life Balance Wheel and was asked to state which areas of life are of most importance to work on improving now; “Lee” stated that the most important area right now is Health & Well-Being.  The following summarizes the initial findings from “Lee’s” intake sessions; ultimately, “Lee” will guide what is taken on first and what direction the program needs to go to make the most profound impact, so this program will be flexible and changing.

Nutrition:

• After meeting with Paul Ratte, ND, several nutrition habits were addressed.  Dr. Ratte recommended that “Lee” read the Schwarzbein Principle (II).  “Lee” has already been reading the book but doesn’t feel the adrenal fatigue descriptions area fit; however, the dietary outlines seem useful to “Lee”.  Another recommendation was for “Lee” to practice more rhythmic eating – more protein for breakfast and lunch and carbohydrates for dinner.  “Lee” has already been practicing this for 1 ½ weeks – eating almonds in steel cut oats for breakfast the first week and rice and beans for breakfast this week.  “Lee” is noticing not being as hungry later in the morning when eating this way but is noticing not eating as many vegetables.  Other recommendations given to “Lee” include:

• Take 1 Tablespoon of Carlson Cod Liver Oil with breakfast to provide the body with omega-3 fatty acids, which helps reduce inflammation in the body and improve the fatty acid ratio in the blood.
• Take a Super Adrenal Stress supplement at breakfast and dinner – as a smart consumer, “Lee” will be discussing the ingredients of this supplement with his/her primary care physician before deciding whether to implement this is wise based on other health issues.
• Increase consumption of fruits and vegetables
• Reduce caffeine intake.  Initially, “Lee” was consuming 5 cups of coffee in the morning but has already reduced the intake to 2 cups of coffee and 1 cup of green tea and feels fine.

Based on “Lee’s” program application and consultation with Dr. Ratte, Rosie Ward suggested that “Lee” consider focusing on more meal planning and preparation to be able to continue with rhythmic eating and still get enough fruits and vegetables.  Historically, “Lee” has used food for comfort when stressed; therefore, finding healthier ways to reduce and manage stress will be a critical component of “Lee’s” program. 

Exercise:

“Lee” wants to set a goal of exercising 30 minutes a day; started doing this in the past few days and feels better with more energy.  “Lee” prefers to walk – outside if possible.  For exercise and stress relief, “Lee” is trying to walk for 30 minutes during lunch or after work if this is not possible.  “Lee” plans to pack a bag with exercise clothes to have on hand to be able to go to the gym after work as a back up if the weather is not conducive to walking outside.  Eventually “Lee” wants to add in more for exercise (i.e. resistance training), but for now, just making dedicated time for exercise each day is the key.  A hindrance for “Lee” has been not having other people to walk with outside.  “Lee” has taken on the challenge to do some searching to find walking groups or clubs as well as other outdoor activities in the evening.

Stress Reduction:

Stress has been a major challenge for “Lee” so managing stress levels is critical in focusing on health and well-being.  “Lee” is already taking steps to learn to recognize the stressors in his/her life and starting to focus on scheduling “me” time for fun and relaxation.

The Time Challenge:

Since one of “Lee’s” challenges is taking “me” time to have space for fun and relaxation (including creating time for exercise and stress reduction), he/she was given an exercise where “Lee” looks at where he/she spends time each week and how that represents what his/her current priorities are.  Then “Lee” can start to look at what’s really important to him/her and create a new priority list.  Part of this includes making a wish list of things “Lee” would like to say “no” to but doesn’t; ultimately, “Lee” will start carving out me-time each day until there is at least 30 minutes each day of nothing; “Lee’s challenge is to guard this space of nothingness for a while; eventually this space can be filled but only from things on “Lee’s” new priority list.  Too often we look at openings in our schedule and fill stuff in because we “should”; the problem is when something we really want comes up last minute, we have no space for it.  This exercise will help ensure “Lee” has room in his/her life for what is most important and builds in fun and relaxation into daily life.