Health, Fitness, & Wellness Model

Major Causes of Death

1900 CurrentRank Cause Rank Cause

1 Pneumonia 1 Cancer2 Turberculosis 2 Heart Disease/Stroke3 Diarrhea 3 Bronchitis4 Heart Disease 4 Injuries/Accidents5 Stroke 5 Diabetes (on rise)6 Liver Disease 6 Pneumonia7 Injuries 7 Suicide8 Cancer 8 Liver Disease9 Senility 9 HIV/AIDS 10 Diphtheria 10 Other Viruses (Flu)

Wellness Wheel

Environmental Wellness• Male sperm counts worldwide have fallen by 50% worldwide

and no one knows exactly why• Human breast milk often contains more toxins than are

permissible in milk sold by dairies• At death, human bodies often contain enough toxins and heavy

metals to be classified as hazardous waste• Roughly 80% of European rainforests have been damaged by

acid rain• US industry releases 11.4 billion tons of hazardous wastes to

the environment each year• UV radiation reaching the ground in Toronto is now increasing

at 5% per year

Emotional Wellness• Avoid Negative Self-Talk• Don’t Procrastinate• Be Assertive• Stress accounts for 50-70% of all

illness and disease– I.E. Allergies, Chronic Muscle

Tension, Ulcers, Cancer, CV System, Blindness, Temporomandibular Joint Syndrome (TMJ), & Immune Dysfunction

Stress & Endocrine PhysiologyStress

Stimulates

Adrenal MedullaReleases

Catecholamines (Adrenaline & Noradrenaline)Excites Hypothalamus to Release

Corticotropin StimulatesPituitary Gland to Release

Adrenocorticotropic Hormone (ACTH)Causes Adrenal Glands to Release Glucorticoids (Cortisol)

All of Which Suppresses Thymus GlandWhich Suppresses Immune Response by Lowering

Lymphocyte Production (T-Cells & B-Cells)Which Fight Bacterial & Fungal Infections, & Fight Cancer Cells

As Well as Neutralizing Foreign Agents Like VirusesAll of Which Increase One’s Susceptibility to Chronic Disease

Internal Source of Well Being

• Living Life By Your Intention… Not Someone Else’s• Ego Gets Us In Trouble - Disconnects From Well Being• Happiness Is Inside Of Us - Not Outside

– Make Choice & Time To Do Those Things That Are Uplifting & Make You Flow...

• All Religeons Have Roots In These Principles– Spirituality Is Not Exclusive to Religeon (I.E. Exercise, Creative

Projects, Playing A Violin, Taking A Bath, Etc.) - • Surround Yourself With Conditions That Make You Feel

Good!

Modifying the Stress Response• Physical Activity

– Sweat Your Worries Away, Yoga, Etc.• Meditation (Breathing-O2)

– Oxygen Metabolism• Progressive Relaxation• Autogenic Training

– Exercises Designed to Reduce Stressors• Biofeedback

– Muscle Tension Monitoring• Laughter

3 Obstacles to Spiritual Wellness• 1. Ego: Needing More & More / False Identity

– Not Really Knowing Who We Are or Where We Belong– Social Expectations / Peer Pressure

• 2. Low/Bad Energy:– People By Which We Surround Ourselves– Foods We Eat– Shows We Watch / Music We Listen Too– Irresponsible Use of Alcohol / Drugs– Other Kinds of Bad Energy?

• 3. Self-Talk: Your Belief & Trust in Yourself– If You Believe Your Miserable Then You Are - Attitude Is Everything!– Look For The Good in a Bad Situation - Look Long-Term…– Avoid Blame, Anger, Shortcomings - Focus On What You Have

Ways of Dealing w/ Burdens of Life• Some Days You’re the Pigeon / Some Days the Statue• Keep Your Words Soft & Sweet In Case You Have to Eat Them• Drive Safe-Not Only Cars Can be Recalled by Their Maker• If You Can’t Be Kind… Be Vague!• If You Lend Someone $20 & Never See Them Again- It Was

Probably Worth It• Be Patient… The Second Mouse Always Gets the Cheese• When Everthing is Coming Your Way - Your in the Wrong Lane• We are a lot Like Crayons - Some Sharp, Some Pretty, Some Dull,

Some Have Weird Names, Their All Different Colors, But They Still Have to Live in the Same Box

• A Happy Person is One Who Can Enjoy the Scenery on a Detour...

Physical Wellness• Cardiovascular System (Quick

Review)– Cardiac Muscle– Blood Vessels– CVD– Hypertension– Atherosclerosis– Stroke– Heart Attack

• Respiratory System• Muscular System

– Skeletal Muscles• Aerobic Fibers (Aerobic Exercise)• Anaerobic Fibers (Anaerobic Exercise)• Isometric Exercise• Isotonic Exercise• Body Temperature (Hyperthermia)

– Heat Cramps (Dehydrated Muscle Cramps)– Heat Exhaustion (Body Can’t Cool Itself)– Heat Stroke (Dehydration-Life Threatening)

Nutrition

• Water, Water, Water– Check Urine Constantly

• Essential for Proper Body Function

• Avoid Soft Drinks (Hard on Kidneys)– Disease Flourishes in ACID ph– Cancer Causing, Birth Defects, Diabetes– Dissolves Teeth, Softens Bones– Steals Water & Minerals From Body– Interferes with Digestion– Artificial Sweeteners Linked to Depression,

Insomnia, Neurological and Other Diseases

Nutrition Model• High Quality Carbs, Fats, & Proteins!!!

– Follow the Glycemic Index– Long-Chained Fatty Acid Biochemistry

• HDL/LDL Ratios– How Many Legs Does it Have?

• Whey Protein & Meal Replacement• Watch Out for Keytone Overproduction (Acidosis)

• Building The Perfect Meal• Where’s The Fiber?• Reading Food Labels

Monitoring Glucose Levels

• The Lipogenesis Threshold• Eat Perfect Meals Frequently to

Help Stabilize Glucose Levels• Balance Meals to Avoid Spiking

Diet Tips

• Substitute 2nd Cup of Coffee w/ Ginger or Green Tea

• Pulp Faction• Whole Grain Check• Avoid Mayo• High Fiber Cereals

– Careful of High Calorie Types (i.e. Granola/Sugar)• Cheese Please (Minimize Intake)

– Grated Not Sliced & Keep it Visible Not Inside

Diet Tips Continued

• Blot the Grease Off• Water Burns Fat Not Soda• Avoid Bread 1st… Start w/ Salad• Go Nuts!!!• Easy on the Alcohol (Simple Sugars)

Understanding Your Metabolism

• 95% of Diets Fail…– Its Not the Diet That Makes You Lose

Fat… Its Your Metabolic Rate!• Feed Your Metabolism Don’t Starve

It!• Stimulate Basal Metabolism to Burn

Calories (Via Exercise & Food)

Anabolic Burst Cycling• Cycle 1 (6-12 Weeks)

– Gain Lean Muscle Mass!• Muscle Burns Fat Most Efficiently• Hit the Weights and Get Good Sleep• Feed the Growth (3500-4500 Calories)• Stimulate Metabolism

• Cycle 2 (4-10 Weeks)– Melt Fat Off of the Body

• Cardio Emphasis (Keep Metabolism From Dropping)

• Decrease Calorie Intake (1500-2000)

Supplementation• Insulin-Regulation/Compensation:

– Chromium Picolinate (Dwindling w/ Age)– Vanadium or Vanadyl Sulfate (?), Cats Claw (Diabetes)– Caffeine (Unless Onset of Diabetes Already)– Cinamon (1/2 tsp/daily Lowers Blood Sugar & Cholesterol

• Natural Sleep Aids:– Melatonin– Valerian Root

• Attention Helpers:– Potassium– Ginko Biloba– Gotu Kola– Guarana– Ginsing– Vit. B-12

• Anti-Oxidants:– Vit. E, C, Provitamin A, Beta-Carotene, Selenium

• Cardiovascular:– Hawthorne Berry, CoEnzyme Q-10

• Immune System:– Echinacea, Garlic

• Colon Care:– Psyllium Husk, Oat & Wheat Bran, Lactobacilus Acidopholus,

Cascara Sagrada Bark, Barberry Root Bark, Peppers, Senna Leaf & Pod, Cape Aloes, Slippery Elm Bark, Marshmallow Root, Flax Seeds, Apple & Grapefruit Pectin, Bentonite Clay, Activated Willow Charcoal, Peppermint Leaf, Garlic, Green Barley, Teas

• Fat-Burning: (Usually Small % However)– L-Carnitine, Yohimbe, Cayenne, Caffeine, Ephidrine

• Relaxation:– Kava Kava Root, Chamomile

• Anti-Depressants:– St. Johns Wort

• Joint Care:– Glucosamine Sulfate, Chondroiten, MSM

• Bone & Muscle:– Calcium Citrate, L-Glutamine

• Eyes:– Bilberry Extract, Vit. A

• Other Cleansers:– Milk Thistle (Liver), Burdock Root (Blood),

Saw Palmetto (Prostate)

Healthy Digestive System• Colon Cancer / Diverticulosis

– Very Common Cancer Second Only To lung Cancer

• Sedentary & Obese Persons Are More Likely To Develop Colon Cancer

– Avoid Red Meat– Fiber Diet, Supplementation, Colonic

• Appendix Impaction (Appendicitis)• Checking For Healthy &

Unhealthy Fecal Consistency

Common Parasites That Call The Human Body “Home”

• Tape Worms– Obtained From Eating Raw Or Undercooked,

Infected Meat• Pork Tapeworms Can Enter The Brain & Cause

Seizures• Adult Worms Can Reach A Length Of 15 Feet

• Hook Worms– Six Inch Long Parasites That Grip The Intestinal

Wall & Suck Blood• Infestation As High As 50% Worldwide

• Other Worms Include:– Red Worms, White Worms, Inch Worms, Black

Worms, Pin Worms, Thread Worms, Stickpin Worms, “Little Fish” Parasites, “Fuzz Balls” Parasites, & “Spiders” Parasites

Stages of Lifestyle Change

Maintenance “I regularly practice”

Preparation “I’m getting ready to make a change”Contemplation “I’m thinking about lifestyle change”

Precontemplation “I don’t want to change”

Action “I have made some changes”

AB

CD

E

Stages of Lifestyle Transformation

• Precontemplation (no thought-unconsciousness)• Contemplation (I know I should do it)• Preparation (knowledge/time/equip/reading)• Action (experimentation & praxis)• Maintenance (flow & enjoyment)

» Optimal Wellness