Foundations of Health A Holistic Approach

By Cameron Corish Exercise, Nutrition and Lifestyle Coach

From the teachings of Paul Chek

Famous Quotes

What surprises the Dalai Lama most? “Modern Man, because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health.”

Mahatma Gandhi “It is health that is real wealth and not pieces of gold and silver.”

Not enough time ?

A minimum 140 Australians die prematurely every day from obesity and metabolic related diseases (compared to 3 each day from road traffic accidents). These diseases are largely preventable through exercise, diet and healthy lifestyle education.

Obesity Prevention Australia Inc

How bad is the issue?

Agenda

1. Foundations of HealthI. Thoughts II. Breathing and PostureIII. Hydration IV. Nutrition V. Movement VI. Sleep/Rest

2. Obstacles and Barriers 3. Special Offer

A little about me • Late 40’s • Married for 20 years to my beautiful wife Tracie • 3 daughters – Holly, Layla and Mia • Love and compete in all types of sports • Originally worked in banking, finance and financial planning• Loved developing and coaching staff for over 15 years • Had a career change mid life crisis and re-trained as a

Personal Trainer and fell in love with all aspects of it. • Related to a holistic approach as life had taught me that

health was not just exercise and a diet • Established Core Health Coaching based in Wishart • Family, community and boutique PT studio with 5 staff• Very thankful for my amazing staff and our beautiful

clients

1. Thoughts • We know that the mind commands our nervous, hormonal and neuropeptide

systems.

• We are just starting to understand mind body medicine (via Western science) with scientific breakthroughs to quantify the impact of the thoughts.

• Started with Henry K Beecher’s work “The Powerful Placebo” in 1955

• Development of new areas of study – Neuroplasticity, Psychoimmunology, Psychophysiology, Integrative Medicine and Nutrition, and even changes to research protocols in clinical trials

• Traditional medicines have acknowledged the impact of thoughts and the mind for over 3,000 years eg Traditional Chinese Medicine, Ayurveda Medicine, Tibetan Buddhism

1. Thoughts Neuroplasticity -

• Is the brain’s ability to re-structure itself after training and practice. It shows that if we change our behaviours, thinking and how we feel, that we have the ability to physically re-wire our neural pathways.

• Exposure to positive influences in life - people, ideas (books, CD, DVD) and good news will not only improve our mood, mindset and outlook it will also physically change our overall health.

• The power of repetition and habits ………

1. Thoughts Exercise 1 – Happy and Connected

• List 10 things that make you happy and connected.

• Are you doing them and if so how often do you do these items per day, per week?

• What is stopping or blocking you from being happy or connected?

1. Thoughts Exercise 2 – I Can Do It (from NLP/PP)

When you are blocked, what can you do? • I CAN DO IT – you are affirming to your self what you can do• YES I CAN – confirmation to yourself that you can do it • DO IT NOW – is a subliminal command to take action.

• Repeat these phrases whenever you are blocked

1. Thoughts Exercise 3 – Change your state (PP)

• Take a note of how you feel right now. • Write down 3 things that you are thankful for?• Write down 3 things that you are excited about? • How do you feel now?

1. Thoughts Exercise 4 – Positive Planning

• Take 10 mins each day to plan your day • This includes your to do list but also how the day will map out • Start your day with breathing and being with you • “Change Your State” exercise • Start refreshed, positive and focused

2. Breathing and Posture• More than 80% of people do not breathe correctly – shallow breathing

• Oxygen is absorbed through all the lungs but most efficient through the bottom half of the lungs

• Our cells need water and oxygen to survive

• Poor breathing plays a role in about 75 percent of complaints to GP’s o Cardiovascular problemso Increases the adrenal responses and stress hormoneso Visceral disorders o Musculoskeletal dysfunction

2. Breathing and Posture

Impact on posture from incorrect breathing

• Muscles get overworked and are hypertonic (tight)• Causes upper cervical spine to be pulled out of alignment creating

headaches and tension in the upper back.• Domino effect of muscle imbalance that flows through the rest of the

body• Forward head posture is an extremely common dysfunction and places the

body in a suboptimal position to breathe deeply and puts significant pressure on lower back.

2. Breathing and Posture Benefits

• Quality breathing will help you achieve a better, more restful sleep• Breathing properly detoxifies and neutralises the body• Reduces stress/cortisol levels • Improved blood pressure • Improves nutrient up take• Improves general and sporting performance • Improves cognitive function • Good posture is not only important for respiration, but also for the health of joints,

visceral functions, muscle balance, energy efficiency, and aesthetics.

Breathing for Optimal Health by Jonathan Sears Date Released: 04 Nov 2002

2. Breathing and Posture Exercise 1 – The power of 10

• Take 10 really deep breathes • Breathe in through your nose • Your belly should expand and then your rib cage• Do not lift your shoulders before your belly or ribs • Breath in on a 4 count, pause for 4 sec, slowly breathe out for 4 and then

pause for 4 sec• Practise this 4 – 5 times a day

2. Breathing and Posture

Exercise 2 - Belly Trainer

• Lie on your back• Place a bag of rice/sand just above you naval approx 1.5 kilo• Focus on the belly raising easily and falling on exhaling • Keep the chest still by placing your hand on your sternum • Objective is to breathe just with your diaphragm and the chest • Aim is 6 breathes per minute

3. Water – The Most Important Nutrient

Long term effects of dehydration is the break down the body’s basic ability tofunction, loss of well being and the starting point for disease.

70% of the general population are chronically dehydrated

Some of the symptoms of dehydration Headaches Food cravings Joint and Back pain Anxiety and depression High blood pressure High cholesterol Constipation Fatigue and Insomnia Allergies and Asthma Arthritic Pain  

3. Water – The Most Important Nutrient

3. Water – The Most Important Nutrient

Benefits of a correctly hydrated body

• Increased absorption and utilisation of nutrients• Increased oxygen availability to the cells• Increased detoxification of the body as a whole• More perfect cell replication • Increased energy levels • Optimal body weight/performance • Better digestion• Better health

3. Water – The Most Important Nutrient

I thought 6-8 glasses was the correct amount?

Each of us has a different water requirement based on a number of key factors

• Body weight – higher weight requires greater water intake • External temperate – higher temperatures require greater water intake • Exercise volumes – greater demands on the body requires higher water

intake• Other fluid intake – Caffeine, alcohol, soft drinks and juices dehydrate the

body • Gender – women required higher amounts during different phases in their

menstruation cycle

3. Water – The Most Important Nutrient

Water requirement recommendation (Paul Chek) • This is calculated on our body weight in kgs, divided by 0.03. • Example - An 80 kg person would require 2.4 litres per day• This represents the minimum amount of pure, filtered and non-treated

water needed each day to assist your cells functioning optimally. Personal adjustments are required eg 1 hour of high intensity exercise add 1 litre

Do other fluids count?• Coke, lemonade, alcohol and caffeinated beverages are dehydrating to

our system and strip water from our bodies. In some cases, they satisfy our thirst but do not hydrate our bodies

3. Water – The Most Important NutrientSome additional points • Tap water contains chlorine and fluoride and does not have

the appropriate mineral/electrolyte content to hydrate our cells • Add a pinch of organic sea salt to balance your mineral

and electrolyte levels • If you are adequately hydrated you are less likely to

have empty calorie drinks (e.g. soft drinks) or pick meup foods

• Hunger pains are frequently a symptom of dehydration.

*Source – Batmanghelidj, F MD Your Body’s Many Cries for Water. Falls Church, VA:Global Health Solutions, 1992

4. Nutrition Currently 63% of all adults and 25% of Australian children are overweight or obese. If current trends continue it is estimated thatby 2020, close to 70% of all Australian adults will be overweight orobese! Obesity Prevention Australia Inc

Significant increases in chronic medical conditions (even with advances in medical science) • Heart Disease• Diabetes•Cancer •Hypertension•Asthma •Mental disorders

4. NutritionSymptoms of a typical modern diet – • Headaches• Mood swings• Anxiety• Skin conditions eg eczema• Diabetes• Lack of energy• Acid reflux• Lethargy• Depression• Lowered immune system

4. NutritionFood provides us with the mixture of nutrients or Fuel that the cells inour body need to function correctly

Benefits • Will allow you to lose body fat• Stabilise blood sugar levels• Balance hormones• Improve your immune system• Increase Energy • Stabilise moods and improve general well being

4. Nutrition – Suggestions • Avoid processed foods • Eat high quality foods eg Organic and Nutrient Dense • Avoid Trans Fatty Acid (TFA) and Genetically Modified Foods (GMF)• Avoid sugar, white flour, table salt and alcohol• Fresh is best • Plenty of vegetables and little fruit • Grass Fed Animals • Good fats • Timing of your meals every 3-4 hours • Listen to your bodies reactions as everyone is bio-chemically

different

4. Nutrition - Nutrient Dense vs. EDNP Recent report findings - NSW Government plan for preventing overweight and obesityin children, young people and their families 2009-2011.

Conclusions -There is convincing evidence that nutrition is a major underlyingdeterminant of a range of chronic diseases, and the associated premature deaths anddisability... Currently, our social, economic and physical environment promotes theconsumption of recreational and non basic foods that are profitable, energy-denseand nutrient poor (EDNP) There is convincing evidence to support reduced consumption of energy dense,nutrient poor foods as a key focus of overweight and obesity prevention efforts.

5. MovementExercise can heal the body (Yoga is a part of Ayurveda medicine)

Generates energy/vitality

Directs energy and nutrients to specific parts of the body

Reduces disease factors

Balances hormonal levels

Clears the mind

5. Movement –Recommendations • Incorporate movement every day eg incidental,

stretching, breathing exercises and/or planned exercise

• Ensure flexibility is incorporated to improve posture • Alternate resistance and aerobic activity• Incorporate core conditioning • Ensure adequate rest as the body does not get stronger while you are

exercising but when you are resting or recovering • Good PERSONAL TRAINER !!!

6. SleepAre you sleep deprived?

• If you fall straight into a state of sleep when you hit the pillow. Normally it should take 15 to 20 minutes for a healthy person to begin sleeping at night.

• If you feel chronically tired, leaving no time or energy for exercise.

• If you feel drowsy and lethargic for a period of time through the day — most common in the mornings.

• If you're always thinking you're hungry and turning to food (or caffeine) to help keep you energised.

6. SleepOther symptoms of a poor quality and quantity –

• Suppressed immune system • Changes to endocrine systems like metabolic changes – weight gain,

diabetes, increased blood pressure, heart disease • More susceptible to emotional stress and anxiety • Impaired memory, focus and ability to learn • Impaired physical abilities – co-ordination, balance and reaction time• Reduce decision making skills • Increased pain receptiveness • Children – inhibited physical development (growth hormones released

during sleep)

6. Sleep 2004 - Research from Columbia University

• 7 hours sleep = have better body fat levels than those sleep less• 6 hours = 23 percent more prone to being overweight• 5 hours = 50 percent more prone to being overweight • Less than 4 hours = 73 percent more likely to be obese.

6. SleepRecommendations by National Sleep Foundation• 8 hours per night

• Stick to a regular bedtime e.g. 9:30

• Sleep in a completely dark room

• Avoid sugar, caffeine, nicotine and alcohol after lunch

• Avoid exercise after dinner

• Turn off the television when lying in bed

Obstacles and Barriers 1. Stress

o Physical - biomechanical, exercise (too little or too much)

o Chemical - food , skin and air o Mental - subconscious, conscious, attitude o EMR (Electric Magnetic Radiation) – high voltage and low voltage o Nutritional –Deficiencies, Food Intolerances, Digestive Health,

Detoxification and Hormonal pathways, Leaky Gut, Fungi, Parasites, Food Timing and Quality

o Thermal - circulation and external

2. Emotions – Intelligence (EQ) and blockages

Act Now

“Nothing happens until something moves” Albert Einstein

Personal Action Plan

1. Write 1 action that you can and will achieve in the next week

2. Make yourself accountable

3. What happens if you do not achieve your action

4. Celebrate your success