This document provides an overview of holistic health from the perspective of Cameron Corish, an exercise and lifestyle coach. It discusses the importance of various foundations of health, including thoughts, breathing, hydration, nutrition, movement, and sleep. Specific exercises and recommendations are provided for each area. Obesity and related diseases are identified as major health issues. The document aims to educate readers on adopting a holistic approach to health that addresses the mind, body, and lifestyle factors through small, sustainable changes.

1. Foundations of Health
A Holistic Approach
By Cameron Corish
Exercise, Nutrition and Lifestyle Coach
From the teachings of Paul Chek

2. 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.”

3. Not enough time ?

4. 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?

5. Agenda
1. Foundations of Health
I. Thoughts
II. Breathing and Posture
III. Hydration
IV. Nutrition
V. Movement
VI. Sleep/Rest
2. Obstacles and Barriers
3. Special Offer

6. 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

8. 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

9. 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 ………

11. 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?

12. 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

13. 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?

14. 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

15. 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 problems
o Increases the adrenal responses and stress hormones
o Visceral disorders
o Musculoskeletal dysfunction

16. 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.

17. 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

18. 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

19. 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

20. 3. Water – The Most Important Nutrient
Long term effects of dehydration is the break down the body’s basic ability to
function, 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

21. 3. Water – The Most Important Nutrient

22. 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

23. 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

24. 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

25. 3. Water – The Most Important Nutrient
Some 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 me
up 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

26. 4. Nutrition
Currently 63% of all adults and 25% of Australian children
are overweight or obese. If current trends continue it is estimated that
by 2020, close to 70% of all Australian adults will be overweight or
obese! Obesity Prevention Australia Inc
Significant increases in chronic medical conditions (even with
advances in medical science)
• Heart Disease
• Diabetes
•Cancer
•Hypertension
•Asthma
•Mental disorders

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

28. 4. Nutrition
Food provides us with the mixture of nutrients or Fuel that the cells in
our 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

29. 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

30. 4. Nutrition - Nutrient Dense vs. EDNP
Recent report findings - NSW Government plan for preventing overweight and obesity
in children, young people and their families 2009-2011.
Conclusions -There is convincing evidence that nutrition is a major underlying
determinant of a range of chronic diseases, and the associated premature deaths and
disability... Currently, our social, economic and physical environment promotes the
consumption of recreational and non basic foods that are profitable, energy-dense
and 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.

31. 5. Movement
Exercise 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

32. 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 !!!

33. 6. Sleep
Are 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.

34. 6. Sleep
Other 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)

35. 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.

36. 6. Sleep
Recommendations 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

37. 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

38. Act Now
“Nothing happens until something moves” Albert Einstein

39. Personal Action Plan
1. Write 1 action that you can and will achieve in the next week
1. Make yourself accountable
2. What happens if you do not achieve your action
3. Celebrate your success