The document outlines essential principles for achieving holistic health, emphasizing the importance of setting clear goals and understanding one's motivation. It highlights critical practices such as staying hydrated, proper breathing, regular movement, strength training, balanced nutrition, quality sleep, and stress management to improve overall health and well-being. Consistency and patience in implementing these strategies are crucial for long-term health success.

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Holistic Health is one of
the buzzwords that has
been thrown around a
lot the last 5-10 years.
And this is a good thing
as it is the ONLY way to
achieve great health.
Unfortunately many
people do not really
understand what this
means so this video we
are going to show what
ALL the pieces of the
puzzle are.
And most importantly
how to solve the puzzle.
Solving The Health Puzzle
Start
Here

2. You MUST Write Down Your Goals
Fewer than 3% of people have clear, written goals and
they are usually the most successful in every field. Less
than 1% of all people re-write and review their goals on
a regular basis!
When you set goals you attract the right sort of ideas
and materials to realise your dream!
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3. Know Your WHY?
If step one was knowing WHAT you want to do this step
is all about WHY you want to do it!
It is the WHY that becomes your desire and
MOTIVATION.
You will need this when obstacles get in your way and
temptations to deviate from your plan arise.
And trust me they will come up!
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4. Drink More Water
Water makes up more than 2/3 of human body weight,
and without water, we would die in a few days.
A mere 2% drop in our body's water supply can trigger
signs of dehydration: fuzzy short-term memory, trouble
with basic problem solving, and difficulty focusing on
smaller print, such as a computer screen.
WATER is as ESSENTIAL as BREATHING
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5. Learn To Breathe Correctly
Without doubt the MOST important exercise to get right.
If you stop breathing you will be dead in 3- 4 minutes!
Breathing maintains your acid-alkaline or pH balance
Helps in the breakdown of food (metabolism)
Greatly influences your posture
Acts as a key component for your stabilizer system
Generates Cerebral Fluid in the spine
Controls stress & emotions
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6. Sit Less & Move More
Most people are unaware of how much damage sitting
creates and plays havoc with your metabolism. Sitting for
too long slows down the body’s metabolism and the way
the enzyme lipoprotein lipase breaks down our fat
reserves. Small amounts of regular activity, even just
standing and moving around, throughout the day is
enough to bring the increased levels back down
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7. Do Strength Training 3 Times Per Week
Muscle has the biggest influence on your metabolism
Muscle plays a pivotal role in controlling hormones, blood
glucose and triglyceride profiles.
Plus strength training will keep your bones strong
preventing fractures, osteoporosis, sarcopenia and almost
all injuries
Muscle strength declines 30% on average from ages 50-70
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8. Use Functional Training Methods
Not all strength training is the same. Most of today’s
methods are based on body building which do not serve
a purpose of helping you to move well.
Our goal is to get your body’s systems to work in a highly
coordinated and effective fashion so that everyday
activities and tasks are completed easily and successfully
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9. Stretch Every Day
I find there are 2 types of people when it comes to
stretching. Those that neglect and ignore it all together
and those that do too much and abuse stretching.
You must ONLY stretch what is TIGHT.
And you must do this each day to ensure your body can
move freely and without restriction
Tight muscles create weak muscles!
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10. Eat More Green Vegetables
Only 25% of the people we talk to about food eat three
or more servings of vegetables a day!
Vegetables contain an array of antioxidants and other
disease-fighting compounds that are very difficult to get
anywhere else.
Plant chemicals called phyto-chemicals can reduce
inflammation.
Basically they are natures anti inflammatory pills
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11. Eat Protein With Each Meal
Protein is a food source which promotes recovery and
rebuilding of cells in your body mainly for your organs
and muscles, which is why it’s so important.
Protein helps prevent cravings by suppressing the
elevated insulin levels usually caused by eating too many
carbohydrates
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12. You Must Get Good Quality Sleep
Sleep is essential to our health as we need it to rest and
repair from all of the activities throughout the day.
Our body’s digestive system and repair systems go into
hyperdrive at night
If they don’t get the required time to fix things the
damage is not repaired!
You must be in bed by 1030pm
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13. Eliminate Sugar
When you eat sugar you secrete high levels of insulin
High insulin levels suppress 2 important hormones --
glucagons and growth hormones -- you need these for
burning fat and adding muscle
Basically you add fat and prevent the one thing you need
to stop this from working!
You can safely metabolize about six teaspoons per day
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14. Add Interval Training To Your Program
Elite athletes have known the power of this type of
training for years. It yields faster and more powerful
results in less time than any other method
Thousands of studies have confirmed that exercising in
shorter bursts with rest periods in between burns more
fat than exercising continuously for an entire session!
It also promotes muscle gain and huge VO2 max results
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15. Use Meditation, Tai Chi Or Yoga
Stress will undo the effectiveness of any Health or
Weight Loss Program! Stress will rob your body of any
energy to make changes with your food, exercise and
any difficult lifestyle habits.
Methods like meditation, tai chi or yoga can make a
massive difference to your stress and provide you the
reserves you need in order to make difficult changes
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16. You Must Eat Breakfast & Never Skip
Meals
Breakfast is the most important meal (breaks-the-fast)
If people skip breakfast, it tends to throw them into a
blood sugar crisis and elevates cortisol levels right from
the very start of the day
This sets you up for sugar cravings and overeating
Skipping meals during the day has the same effect
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17. Be Patient, Consistent & Never Stop
If you are able to execute all of these elements you still
need to remain patient and consistent to achieve the
desired results
There is no “quick fix” when it comes to health.
It takes years of sticking to your plan and constantly
reviewing what works, what needs changing and looking
to improve.
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