Weight Loss Blueprint

 

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Welcome to the Tile Hill 'Weight Loss B.L.U.E.P.R.I.N.T' Lifestyle Medicine Community Group!

Group sessions teaching “Lifestyle Medicine” to help you lose weight and feel happier, healthier and stronger for longer.

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Testimonials from participants in the May and June cohorts:

"5 stars!"

“The sessions were relaxed, informative and supportive. If you’re looking for a little nudge or a reminder of the things you can do to make a difference to your lifestyle and health and you’re invited to these workshops - grab the opportunity.”

“Age is no barrier (the most senior member of our group was in their seventies) with the exercise sessions tailored to suit every individual’s ability.”

“Dr Tom has a very personable approach and provides encouragement to one and all”

“The sessions were delivered in an open and inclusive manner.” 

“On a personal level I found the tips and small changes suggested to my daily routines,which were easy to apply, helped me to improve my food choices, manageable exercises and sleep pattern.”

“The Lifestyle programme covers aspects of the whole person’s daily life”

“A walk in the local wood at the end of session 1 and session 3 was enjoyed and gave an opportunity to talk and walk with other attendees.”

“The Lifestyle group is delivered by a very enthusiastic, friendly and approachable Dr Gedman, who is passionate about improving our Lifestyle choices by making small changes and doing this with other like minded people, with all the benefits that we can all gain.” 

“Thank you for the opportunity”

“Thank you very much to you and teams for your ongoing work to make positive and invaluable differences in the lives of people”

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Introduction

Go West Primary Care Network has been granted funding by a local charity called ‘Think Active’ to provide group support to people wishing to improve their health through exercise and lifestyle change.

As a network of GP practices, we have chosen to dedicate the lifestyle group sessions to help people who are overweight or obese to lose weight. (Body Mass Index (BMI) over 25)

If you want help losing weight but also wish to boost your health with diet, exercise, sleep, community and stress management tools you’ve come to the right place!

These sessions are FREE to people who are eligible and who are able to make the following commitments. You must be willing to:

  1. Try your best!
  2. Treat others with respect and confidentiality
  3. Attend all 3 sessions within a certain group cohort
  4. Be open, honest and contribute to group discussions
  5. Track daily habits on a B.L.U.E.P.R.I.N.T Habit Tracker
  6. Engage in light, guided exercise during/after the session
  7. Make changes to your daily activities to boost your health
  8. Provide feedback at the end of each session  to improve the service
  9. Complete a baseline health questionnaire with recent blood test results
  10. Complete a fitness waiver and physical activity readiness questionnaire

If you are willing to do the steps above and you don’t suffer with any of the medical conditions in section 9 below then you can sign up by either:

1) Following this link and completing the booking form.

2) Turn up at the first session of each group without booking as a taster and book into following sessions on the day.

Here you will find all of the information regarding your upcoming group session.

 

Frequently Asked Questions

1. Am I eligible to sign up for the lifestyle group?

If you have a BMI (Body Mass Index) over 25 AND you are a patient registered to the following GP surgeries within ‘Go West Primary Care Network (PCN)’ then YES you are eligible!

Surgeries include:

  • Forrest Medical Centre
  • Jubilee Healthcare
  • Kensington Road Surgery
  • Limbrick Wood Surgery
  • Westwood Medical Centre
  • Woodside Medical Centre

If you are not registered, don’t worry! You can still be involved by taking part in the group walks we are running AFTER the sessions. For dates, times and further details please search for ‘Walk Talk Walk Tile Hill’ on Facebook or Instagram.

2. Who is running the group sessions?

The group sessions have been developed and are being run by Dr Tom Gedman.

Dr Tom is a local GP with a specialist interest in Lifestyle Medicine and psychological therapy.

For the last 4 years he has been helping his patients individually to lose weight and feel better in his NHS clinical practice. He has used this training and experience to develop a group course framework called the B.L.U.E.P.R.I.N.T plan.

This framework aims to make habit change and weight loss easier.

Other local experts including nutrition and fitness coaches and specialist nurses will also be helping to run the sessions.

3. What is the ‘Weight Loss B.L.U.E.P.R.I.N.T’?

During our group discussions, we use a special tool called the B.L.U.E.P.R.I.N.T model to make this lifestyle change easy and fun, just right for you! It's like a magical guide to becoming healthier.
Let's see what each letter in the B.L.U.E.P.R.I.N.T stands for:

B - Baseline testing and tracking: This is like a health check-up to help you set your health goals.
L - Limiting toxins: Learn to avoid harmful things like too much alcohol, drugs, smoking, and even harmful chemicals in your food and home.
U - Understand and change habits: Find out how to make healthy choices easily and keep doing them.
E - Exercise | Exposure: Get stronger and fitter with fun exercises. We also advise on heat, light, and cold therapies to help you feel great.
P - Purpose and spirituality: Find out what really matters to you and connect to the bigger world.
R - Rest and relaxation: Learn how to sleep better and stress less with powerful tools.
I - Interpersonal relationships: Learn to nurture your family and social circle and find a new supportive team within our group.
N - Nutrition: Learn how to use tasty food to solve your health problems.
T - Thought change: Use quick brain tools to think differently and reach your goals faster.

Even though B.L.U.E.P.R.I.N.T sounds like a lot, it's not. It's easy when you take it one step at a time. We even have tools and handouts for you to track these steps and make reaching your goals a breeze.
And remember, you're not alone. Your new friends and our team leaders are here to help you and answer your questions every step of the way during the sessions.

4. Where are the groups based?

St Oswald’s Church, Jardine Crescent, Tile Hill, Coventry, CV4 9PL.

The entrance to the Church is opposite the Woodside Medical Centre and over the green patch of grass in front of the church hall.

The groups are being held in the community room on the left as you walk into the entrance. Please take 2 questionnaires and a name tag when you arrive and help yourself to tea, coffee and refreshments.

Despite this being a church venue, you do not need to have any religious beliefs to attend. You do, however, need to be respectful to other people’s faith.

5. How long are the sessions, what time do they start and on what dates?

Sessions last for 90 minutes. 60 minutes is aimed towards group discussion and teaching about healthy lifestyle change. 30 minutes is dedicated to light and fun exercise, tailored to anyone’s ability.

Sessions generally run from 12 noon to 1.30pm (with the exception of Monday 2nd October 2.15 to 3.45pm)  - please arrive 5 minutes before the session to allow us to start on time.

The groups start on Monday 22nd May 2023 and will run on 3 Mondays out of 4 in the month on the following dates below.

All dates listed are Mondays.

Group 1 - Monday October 2nd (NOTE different session time 2:15pm to 3:45pm), October 9th, October 16th normal times 12pm to 1:30pm.

Group 2 - October 23rd, November 6th, November 13th all 12pm to 1:30pm.

Group 3 - November 20th, 27th, December 4th all 12:30pm to 1:30pm.

6. How do I book a place?

You can only book a place to the first session of each group online.

When you have attended the first session, there will be an option to sign up for the following sessions on the day.

To book into the first taster session on the following dates (2nd October, 23rd October, 20th November) please follow this process.

1) Following this link and completing the booking form. You will be given a password and transferred to an external booking site to book your tickets. Please choose any available group in which you can attend all 3 group sessions and add a ‘ticket’

2) If there are no tickets left to your chosen date, please email info@drtomgedman.com to be added to the waiting list.

Please arrive 5 to 10 minutes early to your scheduled drop in session.

You will be asked to sign a form with your name, date of birth, contact details and registered GP practice on arrival to ensure your eligibility. Your details will be added to a list on our electronic patient record system which is GDPR data security compliant.

7. What will I learn during each of the 3 sessions?

Session 1 - Baseline testing/goals, purpose, habits and relationships

This introduction session allows members of the group to get to know each other in a safe environment without any judgement. We are all in the same boat trying to live the healthiest life we can given our circumstances. Some people may have more barriers to doing this than others.

In this session we build upon the experience of you and other group members and learn how to set achievable and satisfying long term ‘dream goals’ and short term ‘SMART’ goals.

We tap into the underlying ‘purpose’ for behaviour change. Everyone will be different but the strongest way to keep on track with a healthy lifestyle is making this ‘why’ more powerful. We talk you through how to do this to boost your results.

We also introduce the idea of building small, automatic habits in your day to make changing behaviour easier to keep on track in the long run.

We finish off with a guided bodyweight exercise class or a guided walk around the local community. Weather permitting we will be walking through nature in the local wood.

Please bring suitable trainers or walking shoes with good grip just in case there is a little mud on the route.

Session 2 – Nutrition and sleep

This session introduces ways to improve your diet without breaking the bank.

We discuss reading food packages for food quality and calorie content. We talk about the NHS ‘Eat well’ plate and how to build a balanced food plan which is tasty and affordable.

We also discuss the impact poor sleep has on your weight and eating habits and how to make small changes to improve the quantity and quality of your sleep.

The session ends with 30 minutes of guided bodyweight exercise.

Session 3 - Stress, mood and toxins

In this final session we recap all of the information discussed in the group so far.

We also tackle one of the most important barriers to sticking to a healthy lifestyle in the long term; poor mental health.

When we feel low, stressed, anxious, guilty, worthless or hopeless we often become demotivated. We can even start eating more, doing less exercise and sleeping less as a result of the stress.

We discuss simple breathing, movement and meditation tools to calm your stress levels quickly and boost your motivation to get back on track with your health habits.

We also talk about the link between the way we think and the way we feel and give you lots of tools to help to change negative, automatic thoughts if you suffer with them.

Finally, we discuss how alcohol, drugs and smoking can get in the way of your health goals and ways to reduce or even stop these habits safely.

We finish off with another guided walk with intervals of slow and faster pace to get your heart pumping and happy chemicals flowing. We always have pace leaders so no-one is left behind, whatever your fitness ability.

8. What happens after the sessions are complete?

We believe that in order to learn something, it’s best to teach others how to do the same.

With this in mind, we would love to welcome you back to any group session in the future that you can attend to facilitate discussions and share the successes and challenges that you have faced.

Often people are happier learning from people who are on the same journey as them but 2 steps ahead.

You are a valuable asset to the community so we would love to use your new skills!

Just speak to any course leader at the end of the 3rd session to discuss coming back.

We will also give you information about other free or low cost community services that can help you to continue your weight loss and healthy lifestyle journey.

9. Are there any reasons why I cannot join the lifestyle group?

We need to make sure it is safe for you to exercise before you join the groups. Please complete the PAR-Q questionnaire on arrival or on the link you may be sent in a text message prior to booking into the group clinic.

If you answer ‘Yes’ to any questions then please book an appointment with your GP to discuss your health in more detail.

Certain conditions that need to be discussed with a doctor before exercising include:

The absolute contraindications (reasons not to exercise without discussion with your own GP) would be:

  • Unstable angina (heart related chest pain)
  • Systolic blood pressure higher than 180mmHg systolic or 100mmHg diastolic
  • Blood pressure drops below 20mmHg during ETT
  • Resting heart rate above 100bpm
  • Uncontrolled arrhythmias
  • Heart failure
  • Unstable diabetes
  • Illness accompanied by fever
  • Deep vein thrombosis (blood clots)

10. Can I bring a friend/family member who is not registered to one of the mentioned surgeries?

Places are limited at the first taster sessions of the lifestyle clinic but if you need the assistance of someone who is not registered in order to come then of course, bring them along!

 

We look forward to seeing you at the Weight Loss B.L.U.E.P.R.I.N.T Lifestyle Medicine Group!