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An Evaluation of the Mindless to Mindful (M2M) Intervention on Exercise Self-Regulation and Fat Mass Loss: A Case
1School of Natural & Applied Sciences, William Jessup University, Rocklin, CA, USA.
Purpose:
To evaluate the impact of the Mindless to Mindful intervention on fat mass loss in adults.
Design:
This was a single-group case study.
Setting:
A fitness center delivered by certified fitness professionals.
Subjects:
222 adults who participated in M2M as a team or as individuals, and 195 completed the entire intervention (attrition rate = 12.16%).
Intervention:
M2M was an 8-week behavior change intervention with tailored coaching, group moderate-to-vigorous exercise (MVE) and self-regulation techniques.
Measures:
Participants completed a demographic questionnaire, the Jackson-Pollock 4-site body fat measure, brief self-control scale, self-compassion scale, and a daily exercise log.
Analysis:
Paired sample t-tests were used to determine differences within groups and a one-way ANOVA was used to determine the differences between groups (P-value <.05).
Results:
Participants engaged in an average of 4.88 h (SD = 2.04) of MVE per week. There was a significant decrease in fat mass (M = £7.65; P < .001) and increase in self-control (t = 6.248, P < .001, d = .300) and self-compassion (t = 4.314, P < .001, d = .165).
Conclusion:
Self-monitoring, group exercise, and individualized coaching can promote self-regulation and fat mass loss.
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