Ultimate Lifestyle


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the aim of this talk is to uncover how we can add true meaning to our lives, and how we can stop getting by, and start living!!

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  • Hello everybody! I have put together this talk because I have often found as a personal trainer that there is much more to getting in shape than simply eating well and exercising, indeed a training session last just 1 hour, leaving 23 hours in the day to really screw things up.
  • Be interactive here
  • if a tornado is blowing down your house, it makes no sense to start painting the garage in order to use energy better elsewhere
  • Eating whilst watching the news?
  • Ultimate Lifestyle

    1. 1. The ultimate healthy lifestyle By Rich McKeating
    2. 2. Healthy Lifestyle <ul><li>Lifestyle was originally coined by Austrian psychologist Alfred Adler in 1929 </li></ul><ul><li>Incorporates a persons habits, patterns of behaviour and in general means the way they live their life </li></ul>
    3. 3. Key concepts we will cover <ul><li>Controlling stress is the key to success </li></ul><ul><li>Sleep is not a luxury </li></ul><ul><li>Organize your life </li></ul><ul><li>How to have the energy of a Child! </li></ul>
    4. 4. Controlling stress is the key to success <ul><li>Military training </li></ul><ul><li>30 th March 2003 </li></ul>
    5. 5. stress <ul><li>WHO Estimates we have up to 100 times more stress than our grandfathers </li></ul><ul><li>Stress is catabolic- it eventually makes you weak and slows down metabolism </li></ul><ul><li>Stress should only ever be short term- fight or flight </li></ul><ul><li>Stress has many forms </li></ul>
    6. 6. Your stressed body! <ul><li>Nutrients broke down ready to be used straight away for energy </li></ul><ul><li>Enhanced blood flow to muscle </li></ul><ul><li>Enhanced heart rate, blood pressure and fast breathing </li></ul><ul><li>Long term repair projects are put on hold, Sexual drive decreases </li></ul><ul><li>Immune system in inhibited </li></ul><ul><li>Pain response is dulled </li></ul><ul><li>Become much more in tune with your senses </li></ul>
    7. 7. Long term effects of Chronic stress <ul><li>Heart disease </li></ul><ul><li>Obesity </li></ul><ul><li>Loss of Libido </li></ul><ul><li>Depression </li></ul><ul><li>Decreased immune system leads us more susceptible to colds and viruses </li></ul>
    8. 8. Identify your stress <ul><li>Job </li></ul><ul><li>Relationship </li></ul><ul><li>Financial </li></ul><ul><li>Lack of sleep </li></ul><ul><li>Lack of social interaction </li></ul><ul><li>Scare mongering media? </li></ul><ul><li>Chemical toxicity </li></ul><ul><li>Radiation </li></ul><ul><li>Dehydration </li></ul><ul><li>Exercise? </li></ul>
    9. 9. Steps to resolving stress <ul><li>Drinking? Hiding away? Watching television? </li></ul><ul><li>Identify it </li></ul><ul><li>Take steps to resolve it! </li></ul><ul><ul><li>Grateful log </li></ul></ul><ul><ul><li>Sedona technique </li></ul></ul><ul><ul><li>Mindfulness meditation </li></ul></ul><ul><ul><li>Breathing techniques </li></ul></ul><ul><ul><li>Hypnotherapy </li></ul></ul><ul><ul><li>Enjoy nature </li></ul></ul><ul><ul><li>Have a hot bath/ massage/ facial or just do something for you!!! </li></ul></ul><ul><li>You can’t fill up other peoples cup if yours is empty </li></ul><ul><li>Exercise correctly </li></ul><ul><li>Drink a lot of water, add Himalayas salt and limes </li></ul><ul><li>Eat a diet that not only gives you nutrients, but doesn’t take too many away </li></ul><ul><li>Supplements 10g EPA/DHA, 300mg 5HTP , 400mg Valerian (planetary formulas) </li></ul><ul><li>In the case of high stress loads Phosphatidyl Serine at up to 300mg could also be very useful </li></ul>
    10. 10. Sleep is not a Luxury
    11. 11. sleep <ul><li>Randy Gardener </li></ul><ul><ul><li>11 straight days </li></ul></ul><ul><ul><li>5 days- signs of dementia! </li></ul></ul><ul><li>Sleep experiments! </li></ul><ul><li>The cumulative effect of sleep deprivation over 20 years is thought to be a large contributing factor to many of society's modern ailments </li></ul><ul><li>To get soaring energy levels and fight fatigue we must learn to sleep better </li></ul><ul><li>Sleep is not a luxury </li></ul><ul><li>Origins of sleep </li></ul>
    12. 12. Sleep Questionnaire <ul><li>Do you have problems getting to sleep? </li></ul><ul><li>Do you wake up once or more during the night? For a pee or otherwise </li></ul><ul><li>Do you struggle to wake up in the mornings? </li></ul><ul><li>Do you sleep in a room with any light? </li></ul><ul><li>Do you sleep in a room with any electrical equipment? </li></ul><ul><li>Do you sleep in a room with any noise? </li></ul><ul><li>Do you go bed later than 11? </li></ul><ul><li>Do you wake up earlier than 6? </li></ul><ul><li>if you answered yes to 1 or more questions then you need to address your sleep problems </li></ul>
    13. 13. Basic how to get more sleep <ul><li>Make sure the room is pitch black </li></ul><ul><li>Take a quality magnesium supplement ½ hour before bed (400mg magnesium optimizer) </li></ul><ul><li>Wake up at the same time each day </li></ul><ul><li>Eliminate all electrical items from room </li></ul><ul><li>Fight against getting up for a pee </li></ul><ul><li>Make sure your well hydrated </li></ul><ul><li>Ensure good quality diet, optimal level of anti-oxidants will help with poor sleep </li></ul><ul><li>Try using a sun lamp </li></ul>
    14. 14. Basic how to get more sleep <ul><li>Don’t look at the time if you wake up </li></ul><ul><li>Get up if you cant get back to sleep, what you resist, persist! </li></ul><ul><li>Get a warm bath an hour before bed to lower body temperature </li></ul><ul><li>Have as much fresh air in the room as possible </li></ul><ul><li>Turn LED lights off/ or away </li></ul><ul><li>Eat cottage cheese, low glycemic carbs and other foods containing serotonin such as banana’s, blue mackerel </li></ul><ul><li>Try 6mg melatonin cream ½ hour before bed, particularly useful for jet lag </li></ul><ul><li>Avoid caffeine 6 hours before bed </li></ul>
    15. 15. <ul><li>Use a dawn stimulator </li></ul><ul><li>Use inositol, start at 500mg, build up to 9g </li></ul><ul><li>Accumulative shift working can be detrimental to health, however if the following steps are taken it can be managed </li></ul><ul><ul><li>Fix meals to time of bed </li></ul></ul><ul><ul><li>Make bedroom pitch black when coming in from work, </li></ul></ul><ul><ul><li>Try to use Full spectrum light at night time and supplement with vitamin D </li></ul></ul>
    16. 16. <ul><li>Join the likes of Churchill and Einstein, and take a 20 minute nap! </li></ul><ul><li>Increase alertness by 55% </li></ul><ul><li>Repay-sleep deficit! </li></ul><ul><li>Boost productivity and performance by 34% </li></ul><ul><li>A 30 Min snooze, 3 times a week, lowers heart disease risk by 37%(Harvard University) </li></ul><ul><li>Key part of Mediterranean lifestyle </li></ul>
    17. 17. Organize your life
    18. 18. <ul><li>Eat that frog </li></ul><ul><ul><li>Pareto's principle </li></ul></ul><ul><li>Clear your desktop </li></ul><ul><li>De-clutter </li></ul><ul><li>Technology makes a great slave, but a terrible master </li></ul><ul><ul><li>The rules of phone and email! </li></ul></ul><ul><li>Plan your day the night before </li></ul>
    19. 19. Clear you mind <ul><li>Use a journal for focus- distinguish between thousands of thoughts </li></ul>
    20. 20. How to have child like energy
    21. 21. <ul><li>10 Min workouts </li></ul><ul><li>Be childish </li></ul><ul><ul><li>Do we grow old because we stop playing, or stop playing because we become old? </li></ul></ul><ul><li>Make a promise </li></ul><ul><ul><li>“ if you keep telling it like it is, and you keep saying it like it is, and you keep making it happen, your word becomes Law in the Universe” </li></ul></ul>
    22. 22. <ul><li>- Forgive </li></ul><ul><li>The most important list you will ever make </li></ul><ul><li>-Volunteer </li></ul><ul><li>On of the greatest gifts we can offer is our time </li></ul><ul><li>Studies show volunteers have higher self esteem, less depression and get more satisfaction in life. </li></ul><ul><li>-Give </li></ul><ul><li>-Learn from our greatest teachers </li></ul>
    23. 23. The French paradox <ul><li>The French eat four times as much butter, 60 percent more cheese and nearly three times as much pork as American society </li></ul><ul><li>Considerably Reduced heart disease, lower levels of obesity </li></ul><ul><li>In France eating is seen as a joyous occasion, there is no guilt, shame attached to food </li></ul><ul><li>They often take their time and eat smaller portions, they don’t just consume or eat a meal, they enjoy it </li></ul>
    24. 24. Final Words <ul><li>Every day is a gift </li></ul>
    25. 25. Any Questions?
    26. 26. <ul><li>[email_address] </li></ul><ul><li>Mobile: 07792062276 </li></ul><ul><li>Telephone:632189 </li></ul>