Do you do in-home training? If yes, then this couple could become your best clients. With a 6mo old baby in the picture and with both of them wanting to lose weight, going to their home might be the best solution for them (and you). If she is self-conscious about her weight and image, training at home would take this issue out of the picture. It will also take the excuse of “it’s too far to the gym” or “I don’t have time” out of the picture as well. You can ask them if they would like to workout together sometime (or all the time), and this way they can have each other’s support. If she likes group classes, there are a couple of options. One, to join a group class at a gym and then train with you at home. The other option is to ask her if she has any friends who might want/like to workout and they can join her. Or you can offer a small group training for her and some of her friends (I like this option but only if she has friends who would like to join).
Having others who support people like your client might be the easiest and better solution to motivate someone who is sedentary. Another suggestion would be to ask her if she would like to sign up for a race. This could give her that extra motivation to start working out and stay with it. Losing weight is important, but the feeling and thought of training and working towards a visible goal (finishing the race) and accomplishing something that was thought to be impossible in the past can sometimes have some strong psychological effects.
I hope this helps.
I would start off with some basic bodyweight exercises that will help her gain confidence and help her become more active. Personally, I would keep it simple and utilize a movement based approach (push, pull, squat, hinge, single leg exercise, and core stability). This approach will help target the entire body. You can also uses these simple movements as an subjective assessment to see how she moves and comprehends the exercises; since an formal assessment would be intimidating. Below is a sample of what the program would look like.
Push: TRX Chest Press/Smith Machine Push Up
Squat: Chair Squat
Pull: TRX Row/Resistance Band Row
Hinge: Glute Bridge/Stability Ball Hamstring Curl
Single Leg: Low DB Step Up
Core Stability: Modified Plank and Anti-Rotation
Also, since she enjoy classes I would incorporate classes into her program and base building cardio if time permits.
Hope this helps!
My first thought was Stroller Strides or Mommies in Motion or any number of programs that do exercise with moms and babies together. She could use that for her group exercise, to meet other moms, and to not have to worry about childcare while getting that part of her exercise in.
And then you could offer to train them at home. You could do both at once, or sometimes if you do a 90 minute session with 30 minutes parent one, 30 minutes together, 30 minutes parent two then you have the opportunity to hone in on each individuals’ needs for a short time and then they get to work out together for a short time. This will work if they have a babysitter or a happy baby. Otherwise, they’re going to need to take turns if baby cries during the 30 minutes when they’re working out as a team.
The thing I stress with new moms is to realize that it’s going to be crazy for a while between being a mom and getting in shape. Also, if she’s nursing, she’s going to have to time when she nurses or pumps so she can work out. I nursed both of my kids until a year, and I had to pump or nurse right before exercise or it was very uncomfortable. If she’s not nursing, that won’t be an issue.
If she’s really sedentary, you might suggest a fitness tracker that buzzes after a person has sat for a certain amount of time, and suggest that she go up and down stairs two times every time it buzzes.
I’m sure you have a lot of simple, common sense, free advice that you can build into your training time.
I’ve worked with many individuals with sedentary lifestyles and chronic illnesses. It is very easy for them to become overwhelmed. Think simple and functional, with small goals (eg. walk to the end of the block, or walk for one minute). Balancing, getting out of a chair using core and glutes, sitting back in a chair without collapsing or falling back (functional squats), wall push-ups, range of motion, and basic stabilization tend to be good exercises. Side steps with an overhead clap to the beat of her favorite song might be a fun way to connect and get her moving. Clients don’t always have to go to a gym or find a 30+ minute slot. Balancing while brushing their teeth and chair squats during a commercial or their favorite tv show all work, and something is always better than nothing.
Also, beware of injuries and trying to progress too quickly. It’s always good to check their doctor or consult with a good physical therapist (with client’s permission) if there is a history of injuries. Most importantly, make it fun, be creative and be encouraging!