Life is busy. 

You get one hour a couple times a week or a month with your client. You want to educate them, inspire them, facilitate behavior change, and most of all, keep them coming back because you get them results!

No wonder that single hour (and the weeks and months and years) pass in a blur.

Now more than ever, it pays to be precise. 

Luckily, the information age has us covered.

As health professionals, we have access to more information, a broader range of research, and more technology than ever before. 

But we seem to have less and less of the biggest factor: Time.

How do we sift and sort through thousands of articles, research papers and reviews of technology to find the precise plan for the person in front of us? Especially when that person will change in an hour?

Luckily, you are well-versed in your industry juggling act and have perfected your technique.

Wouldn’t it be great to step-up your game while freeing up your time?

That’s where precision health comes into play.

Think of the next client on your schedule.

Now imagine that client was your best friend. (Maybe they are! Lucky you!) Chances are you would know whether to hit the floor immediately or grab a cup of coffee and settle in for a chat first. You would automatically alter the pitch, cadence and flow of your voice to match the way they hear you best. You would know which way to adjust the thermostat for their comfort. You might pull up that article you read or share a motivational post to set the tone for your session.

Basically? You would be miles ahead of the game, working to accommodate exactly what they need from you to optimize your time together. 

Welcome to precision health!

Precision health lets you know your client on a deeper level even when it is their first time in your consultation room.  

What does that mean?

Let’s take a look at  movement. From heavy weight lifting and marathons to a simple walk in the park, we know moving the human body is essential to good health.

The question is, how do we get people to move?

That involves a few steps.

You want to educate your clients to get them to take action, right?

Some clients need facts, figures, statistics and details dumped on them text-book style, while if you did that to another client, they would suffocate under the weight. Some won’t hear you unless you get them started on the treadmill first. Others won’t hear you if you don’t close the door and put on ambient noise. Some want rapid-fire, others want to hear about your family first. 

Once you get your clients moving, now you want them to keep going.

Some clients want to send you selfies twenty times a day just for your thumbs up reply, others adopt the don’t-call-me-I’ll-call-you method. Some need to see the big picture, know precisely where your work together fits, and track their progress every step. Some need a friend, or a bevy of them just to walk in the door. Some need three-weeks notice if you’re going to change their plan, while others expect something new each time. You know that exact line between too much challenge and not enough. 

Once you have them moving and have that momentum, you need the results to follow. 

This is where all your experience and skills coalesce. This is where you’ve pinpointed the goal, charted your course and made those crucial adjustments to ensure success. By far, this is where the majority of your time is eaten up. This is where knowing your client on a biological, psychological and physiological level saves you time and effort. 

Gone is the guesswork. 

You know when your client works out in the morning, whether they will have all-day energy or be more insulin resistant. 

You know if your client is more likely to put on muscle or lose precious muscle during endurance training. You know whether lifting heavy weights overhead is essential or possibly detrimental to their physical body. 

You know precisely how to use exercise to recover sleep cycles. 

This is all knowledge that you gather over time, assuming your clients stick with you long enough. 

How efficient could you be if you had it instantly?

How much time would it save you?

Precision fitness is fitness for the future. The melding together of time-tested science, practical application and cutting-edge technology culminates in efficiency and effectiveness for both you and your clients. It’s an easy way to expand your client base, maximize your results and have more time on your hands.

And who doesn’t need more time?

Learn more today.

References:

https://academic.oup.com/jcem/article/104/11/5217/5519298

Saeed Reza Toghi-Eshghi, Jane E Yardley, Morning (Fasting) vs Afternoon Resistance Exercise in Individuals With Type 1 Diabetes: A Randomized Crossover Study, The Journal of Clinical Endocrinology & Metabolism, Volume 104, Issue 11, November 2019, Pages 5217–5224, https://doi.org/10.1210/jc.2018-02384

https://www.researchgate.net/publication/230749137_The_effect_of_load_on_biomechanics_during_an_overhead_lift_in_the_WorkHab_Functional_Capacity_Evaluation

Allen, Jaclyn & James, Carole & Snodgrass, Suzanne. (2012). The effect of load on biomechanics during an overhead lift in the WorkHab Functional Capacity Evaluation. Work (Reading, Mass.). 43. 10.3233/WOR-2012-1386. 

https://journals.physiology.org/doi/full/10.1152/ajpregu.00355.2002

Exercise elicits phase shifts and acute alterations of melatonin that vary with circadian phase

Orfeu M. Buxton, Calvin W. Lee, Mireille L’Hermite-Balériaux, Fred W. Turek, and Eve Van Cauter

American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 2003 284:3, R714-R724   

Working from home has increased over the last few years for reasons we are all aware of, but recent statistics show that this change in working environment could well be here to stay. According to projections, 25% of all professional jobs in North America will be remote by the end of 2022. Additionally, sudden changes in lifestyle as a result of the pandemic have led to mental and physical health issues among the global population. This factor has dramatically increased awareness around behavioural and mental wellbeing and created huge demand for health coaching to the point that the global health coach market size is projected to be worth around US$ 27.8 billion by 2030. 

Put simply, there is a growing demand for Health and Wellness coaches, many of whom can now successfully operate their businesses from home and whilst there are many benefits to this new way of living, there are a number of challenges that can arise from the blurred line created between your work and home environment that may negatively impact health. 

Working from home challenges: 

• Irregular working hours
• Burnout 
• Feelings of isolation
• Maintaining a proper sleep routine
• Poor nutrition/eating habits 
• Getting the recommended level of physical activity
• Less time spent outdoors 
• Trouble staying motivated

As health professionals, it is important that we are aware of such issues and have ways to deal with them so that we can effectively take care of our own health and that of our clients as more people step into the working from home space.

Here are some tips to stay on top of  your daily habits and reduce the negative impact of working from home:

1. Find ways to move throughout the day 

For many, the routine of working from home means less non-exercise related daily activity and you would be surprised at how much the walk to the bus stop, up and down the stairs of your apartment and other activities of daily living really add up. It has been found that sitting all day can even offset the health benefits of exercise, which means that even if you are working out a couple of times per week, sitting down for 5+ hours per day can actually eliminate some of the health benefits gained. To counteract this, try to get 10 to 12 minutes of movement for every 45 minutes of desk work spread throughout the day (preferably some of which is outdoors to achieve the benefits of sunlight). A stand up desk can also be used to support your goal to increase activity and offset the risks of long term sitting. The optimal ratio seems to be about 1:1. Meaning for every 30 minutes you sit, complement it with 30 minutes of standing. Switching regularly is most beneficial as long periods of standing for some may feel uncomfortable and aggravate niggles and injuries.

2.  Create a predictable pattern of eating 

The body loves to work off predictable rhythms and one of the benefits of the daily commute is that it forces you into a daily pattern at least 5 days per week. When working from home, you have the luxury of having breakfast or taking a lunch break whenever suits since some days you don’t have to worry about arriving anywhere by a specific time. Research looking into regular vs irregular meal timings has shown that those who are inconsistent with the times they eat their meals and the number of meals they have each day will have more issues with their blood sugar and weight control compared to those who eat on a set routine with a regular eating pattern. As a result, it is important that you create a daily routine that allows you to have the same number of meals around the same time of day to reduce the metabolic affects of meal timing irregularity. 

3. Try to sleep and wake at the same time each day

Similarly, sleep quality is not only affected by the number of hours you sleep but also the regularity of the time you go to sleep and wake up. It can be easy to continue to work for that extra few hours, or watch another couple of episodes of your favourite TV show, knowing that you can balance it out with a few extra hours in bed the next morning. But this irregular sleeping pattern can contribute to a host of disorders such as obesity, high cholesterol, high blood pressure and blood sugar. Setting yourself a regular working schedule can ensure you go to sleep and wake at a similar time each working day to support the metabolic system. 

4. Make time for social activity 

Working from home means less time ‘at the water cooler’ and as a consequence, lower socialization. If you share a home with others, ensure you spend time with them to talk about things outside of work. Invite friends over to share a meal or schedule time to catch up outside of the house to reap the benefits of nature and social time. If friends and family are far away, scheduling time for regular phone calls or visual meet ups can be a great way of reducing feelings of isolation and improving overall mental wellbeing.

5. Create clear boundaries between work and home life

It is important to create separation from your working environment and home life. Where possible, try to set up a space in your home to use as an office where files and work related technology can be stored and distractions minimized. This will ensure a greater level of productivity, lower stress and make it much easier to develop habits and work routines that are separate from your personal life.

If you live in a smaller place and do not have the luxury of a spare room for an office, designate an area of the house to use for work hours and create small changes that allow you to differentiate between when that area is in use as an ‘office’. It could be as simple as turning your dining table into a desk during the day, with your laptop on display and other visual cues, then at the end of the day packing it all away, to return it to a dining table once more. The simple act of setting up at the start of the day and packing up at night can be an effective way of helping you to switch off and establish a work-life pattern.

Take home:

Whilst there is a sense of freedom associated with working from home, creating structure and routine will help to develop clear boundaries between work and home life as well as the development of regular healthy habits that can help to reduce stress, burnout and other health pitfalls associated with working from home. Give the tips above a try and feel free to share with any clients who are currently struggling with finding balance at their home office.  

References:

Working from home: https://www.forbes.com/sites/bryanrobinson/2022/02/01/remote-work-is-here-to-stay-and-will-increase-into-2023-experts-say/?sh=3fd18d7d20a6 

Health coaching valuation: https://www.globenewswire.com/news-release/2021/05/07/2225601/0/en/Health-Coach-Market-Size-to-Worth-Around-US-27-8-Bn-by-2030.html 

Sitting and exercise: https://bjsm.bmj.com/content/55/22/1277 

Sleep timing and health: https://www.nih.gov/news-events/news-releases/study-links-irregular-sleep-patterns-metabolic-disorders#:~:text=A%20new%20study%20has%20found,sugar%20and%20other%20metabolic%20disorders. 

Meal timing and health: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/meal-irregularity-and-cardiometabolic-consequences-results-from-observational-and-intervention-studies/1969DB83C64B09E221A4B8929B7D8A8C 

Our environment has a direct impact on both physical and mental wellbeing whether we realise it or not. Studies have found instant changes in the activity of the brain through simply viewing different environments. With nature scenes activating the parts of the brain associated with empathy and love and urban scenes activating the parts of the brain associated with fear and anxiety.

Furthermore, the benefits of living in or close to a green space has been linked to lower rates of high blood pressure and depression, a reduction in the risk of heart disease and better sleep. Whereas living in an urban area has been linked with increased mortality and reduced life expectancy, particularly due to the increase in exposure to things like air pollution, traffic congestion and noise pollution. 

Time in nature has also been shown to have other surprising benefits. A classic study by Robert Ulrich put gallbladder surgery patients into 2 groups; 1 group were provided with a view of trees and the other a view of a wall. The study found that patients with the view of trees could tolerate pain better, appeared to have fewer negative effects, and spent less time in a hospital.

Unfortunately, our current way of life is moving us away from nature. It is estimated that 70% of the world’s population will live in an urban area by 2050 and currently the average American spends around 90% of their awake time indoors. Given the dramatic impact time in nature can have on both physical and mental wellbeing, it is important that as urbanisation continues to expand, that we prioritise spending time in nature as a key part of our health plan. 

So, how much is enough?

A study published in Nature determined the minimum threshold of time spent in nature to maintain good health and mental wellbeing is 120 minutes a week. However, unlike other healthy habits such as exercise, there doesn’t seem to be an ‘upper limit’, meaning the more the better. 

Going Green- Tips to get more nature time

• Hikes and nature walks: Kill two birds with one stone and get some physical activity in alongside time in nature, check out apps such as All Trails to find popular trails near you that match your ability levels.
• Gardening: Spend time in your back garden planting food and tending to plants. Getting your hands in the soil and sun on your face can be a great way of gaining all of the health benefits of nature with additional physical activity and of course, the reward of growing your own food.
• Outdoor Breaks: Take your lunch break outside, a simple 20 minute outdoor break can provide just as much of an energy boost as grabbing that next cup of coffee.
• Nature Gazing: Even if you can’t get out into nature, taking time out to look into nature can help to lower stress. Additionally, spending 2-10 minutes daily (even if through a window) viewing morning and evening sunlight has been found to support mental, physical and immune health by regulating circadian rhythms. 

However you get it, time in nature is one of the easiest and cheapest ways to improve your physical and mental health. If you are a health professional, add ‘time spent in nature’ to your assessment protocol and look to support your clients in at least reaching the minimum recommendations outlined above. 

References:

Callaghan, G. McCombe, A. Harrold, C. McMeel, G. Mills, N. Moore-Cherry & W.     Cullen (2021) The impact of green spaces on mental health in urban settings: a scoping review, Journal of Mental Health, 30:2, 179-193, DOI: 10.1080/09638237.2020.1755027

Mireia Gascona, Margarita Triguero-Mas David Martínez Payam Dadvand, MD, David Rojas-Rueda Antoni Plasènciaa , Mark J. Nieuwenhuijsen – Residential green spaces and mortality: a systematic review http://diposit.ub.edu/dspace/bitstream/2445/99572/1/gascon2015_2007.pdf

Russo A, Cirella GT. Modern Compact Cities: How Much Greenery Do We Need?. Int J Environ Res Public Health. 2018;15(10):2180. Published 2018 Oct 5. doi:10.3390/ijerph15102180

Ulrich, R. S. (1984). View through a window may influence recovery from surgery. Science, 224(4647), 420-421.

Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201-230. 

Want to lose weight? Exercise and eat healthy.

More energy? Simple, eat right and exercise. 

What about reducing the risk of chronic disease? Duh! Move your body daily and increase your veggies. 

The starting point for most health professionals when it comes to helping their clients achieve goals is nutrition and exercise. Two absolutely foundational pieces of the health puzzle. But did you know there are other areas you could address that can in some cases, have just as much of an impact on our clients overall health as a change in activity and nutritional intake?

Let’s explore the uncommon areas of your clients’ lifestyle you might be leaving on the table in your consultation room and how to address these in your next session. 

Environment 

Assessing your client’s indoor places and outdoor spaces.

Why?

Because dampness in a home can cause molds harmful for health and clutter can restrict air flow, causing build up of dust and other allergens. In the outdoor setting, particularly if you live in a city or built up area, you have to consider air pollution which can contribute to heart disease and respiratory conditions such as Asthma, as well as noise and light pollution which can interfere with circadian rhythms and sleep cycles.

What can you do as a health professional?

Assess your clients’ indoor and outdoor environment to see if there are any potential stressors or factors that could be influencing their quality of life. Recommend frequent bouts in nature for those who live in built up areas and support the reduction of light and noise pollution to improve down time and sleep patterns.

Seek to increase your understanding around environmental issues relating to health so that you can better support your clients to make changes to their environment.  

Work

83% of US workers suffer from work-related stress, with 25% saying their job is the number one stressor in their lives. For many it is work that is the cause of poor health habits and the frustration for many health practitioners as it gets in the way of positive behaviour change. Whilst it may seem like the only solution you can provide to your clients is for them to ‘leave their job’. There are many things you can do to help reduce stress at work and actually use it as a place to practice healthy habits.

• Feeling a sense of purpose

When was the last time you sat with your client to discuss their deeper why? Working with clients on finding a sense of purpose can be a powerful way to increase motivation and increase feelings of both physical and mental wellbeing. When they are able to tie this sense of purpose into the work they do, it may help to reduce stress associated with their job, or it might just show them that what they are currently doing is not right for them. Either way it can open a positive conversation to take action on improving their feelings around the work they do.

• Becoming aware of natural strengths

Some of the major contributors to work stress are; poor team cohesion, lack of clarity, insufficient support and poor management/communication. Whilst you may not be able to control the work environment when it comes to management, you can support your client in ‘controlling the controllables’ by increasing awareness of their natural communication styles vs others to help foster better relationships and communication pathways. As well as creating more awareness around their natural strengths (and weaknesses) so that they can meet daily tasks with greater feelings of self-efficacy and clarity.

• Planning and Time-management

Gaining an understanding of your clients typical day at work can help you when it comes to setting realistic and achievable health goals that can work into the demands of the work environment. Supporting your client to plan these health goals into their working day and keeping them accountable to them may also naturally start to help create more structure and routine in other areas of their work schedule as they aim to add new healthy habits into their to-do list.

Workplace wellness has become a hot topic due to the significant risks associated with both physical and mental health. As a practitioner it is important that you have the tools to support people in all walks of life.

Social 

Wide-ranging research suggests that strong social ties are linked to a longer life. In contrast, loneliness and social isolation are linked to poorer health, depression, and increased risk of early death.

As a result, assessing a client’s social life and relationships should be as high up the list as looking through a diet diary or exercise history. Does your client spend quality time with friends, family members/loved ones? Are there any relationships that are currently causing stress? Does your client feel loneliness or isolation?

If diving deeper into relationships is not within your skillset or scope of practice, seek out a strong referral network with a psychologist or counselor, so that when you do begin to assess the social aspects of a person’s life, you can safely support your client by referring them to an expert to help deal with any deeper issues should they arise. 

Remember, ALL aspects of the environment can influence gene expression and consequently affect health. Just because a person is exercising regularly and eating healthy does not mean your work is done. Sleep, work, stress, social life, the environment all have important roles to play in the overall health picture. It is your duty as a health professional to understand the bigger picture of your clients lifestyle to formulate a personalized and integrative health program, which can and should of course involve other expert practitioners within your network to support as needed.

This is the future of client-centered, precision health care.

Want to learn more about assessing and managing these areas of your clients lifestyle AND join a network of health, fitness and medical professionals who practice with precision? 

Enroll in the PHA Level Course, details on the next intake can be found here