Case Studies on Employee Level
Management consultant wants to
increase work-life balance and energy
39 years old management consultant, married, 1 daughter
60 – 65h of work a week
Lack of energy, drinks lots of coffee that leads to bad sleep
Excelling at work, failing at “life”
Did sport boot camps but hurt himself with this approach
Goals
More energy also without coffee
Balanced life to be able to put more energy into his family life
Coaching
Recorded average workday day incl. food and coffee intake
Identified diet and order of food intake as root problem
Daily nutrition advice via SMS. E.g. buy healthy snacks at supermarket close by or change his breakfast (white bread and jam) to oatmeal, fruits and nuts, reducing the need for coffee
Dedicated 30 – 40 min. time for midday meal
Helped schedule 2h sports a week & helped find the right sport
After 3 weeks
Reduced coffee intake from 10 – 12 cups a day to 3 cups which lead to better sleep; from 4 – 6h to 7 – 8h of sleep a night
Energy levels were up, even started 1x a week Pilates
After 9 weeks
Stopped drinking coffee and used mate tea for caffeine kick
Increased work quality and focus led to less work hours needed. Had time for family
Energy level felt like being mid 20 again
Programmer wants to
lose weight
Programmer at Google, 23 years old
Obese since childhood
Goals
Simply to “get in shape” and stay motivated
to make changes on his own. Benefit in the long run rather than having one more “diet”
Coaching
Daily Nutritional guidance on what nutrition was suitable to reach his goals
Daily check-ins on weight in the morning. Ensured accountability and motivation
40 min workouts before work or after work with full-body exercises
After 3 weeks
Lost 6 pounds and got better at making meal choices
Energy levels through the roof! Decided to join a group that trained and raced on the “erg” rowing machine
After 9 weeks
He couldn’t believe that for the first time in his life he could look down and see his feet :) He had lost 20 pounds and even got promoted at work
Working mom
Slept only 3h a night - close to burnout
43, mother of 2, newly divorced
Worked full-time in a fast paced environment
Slept only 3h a night.
Often “calmed down” after a long day
with wine and overeating, resulting in
consistent weight gain and low energy
Goals
Get more sleep in
Lose weight naturally (without sports) and keep it off and increase energy levels
Coaching
•Worked with a psychologist
Learned coping mechanisms to deal with daily stress triggers
Daily reinforcement of calming exercises and eating habits. A combination of meditation & yoga during the week. This kept her from using food as a “tool” to relax
Support throughout the meals in her day through daily feedback via WhatsApp regarding food choices
Later on; daily monitoring of progress of her weight reduction
After 3 weeks
Could increase sleep to 5h a night
Lost 4 kilograms by leaving out half of the wine
at first in the evenings and replacing snacks with
activities such as an evening walks or meditation
After 9 weeks
Learned to “say no” to projects at work she cannot handle on top
Lost another 7 kg and began jogging on her own with her dogs
Felt energetic and healthy again
Hormone levels back to normal according to her doctor
Physician wants to
gain energy and stamina for work and look fitter
50 year old male physician
Thin, little muscle-mass
Little 'beer-gut’
Goals
Get stronger and look fitter (e.g. manage 10 pull-ups)
Better focus and stamina at work
Coaching
Strategic nutritional and strength coaching with a strict focus on achieving good sleeping habits
After 3 weeks
Went from not being able to do any, to 2 pull-ups without assistance and lost 2 kilograms!
After 9 weeks
Did not get tired anymore during long surgeries and still had energy after work to do other activities
Transformed into a confident fit man who managed to do 15 pull-ups in a row
Young Sales Representative wants to
reach specific fitness goal
27 year old male
Avid jogger
Goals
“Feel" what it is like to really race and not just jog for 10 km
Take 5 minutes off his 10 km time off 50 min. & run efficiently
Coaching
Corrective running technique program using zero-drop shoes and stability training
Incorporated interval training using Fartlek variations
Changed diet to incorporate 20% more carbohydrates
After 3 weeks
Running technique completely changed, running felt „light“
Shaved off 2 min of his 5km time to 22 min
He also dropped some body fat which he was proud of
After 9 weeks
Further improvement of running technique
Improved sleeping habits which increased overall energy level
Reached 43 min time for his 10 km goal race