This presentation looks at ways in which to use various movement patterns in very day life as well as address nutritional and health requirements. Due to the sedentary lifestyle imposed upon office life, the body naturally learns to compensate for this by turning off and inhibiting key muscle groups and functions. The emphasis in this presentation is to use sound nutritional habits, exercise and lifestyle factors to create a healthy life. This presentation is a move toward selecting and adhering to the proper principles to create lasting health and wellbeing.

1. How to Eat, Move & Be HealthyHow to Eat, Move & Be Healthy
Presented by Tony FahkryPresented by Tony Fahkry

2. The Five Dimensions of OptimalThe Five Dimensions of Optimal
HealthHealth

3. Breathing
We can live days without eating and drinking but only few
minutes without breathing.
The act of breathing is involuntary, however the manner and
conditions for a healthy, optimally functioning respiratory
system falls to making a conscious choice.
We breathe over 20,000 times a day.
If our breathing pattern is less than optimal it can lead to
problems in our digestive systems, detoxification systems, organ
health, posture and sympathetic nervous system.

4. Posture
Modernisation. Are we de-evolving?
Back pain affects more than 90% of people.
When we have good posture:
Optimal Posture allows for least mechanical stress on the body.
Optimal posture allows for optimal performance.

5. Upper Cross Syndrome -Upper Cross Syndrome - PosturePosture
Short and Tight
Pec Minor
Upper Trapezius
Levator Scapular
Scalenes
Latisimus Dorsi
Sternocleidomastoid
Long and Weak
Lower and middle Trapezius
Rhomboids
Serratus Anterior
Deep Neck Flexors
The upper crossed syndrome, as described by Janda.

6. Sway BackSway BackHyper LordosisHyper Lordosis Flat BackFlat Back
Psoas, Lumbar
Errectors
Lower Abs glutes,
hamstrings
Psoas, Lumbar Erectors
Lower Abs glutes,
hamstrings
Hips FWD Plum
Line
Lower Cross Syndrome -Lower Cross Syndrome - PosturePosture
The lower crossed syndrome, as described by Janda.

7. Movement
Regular movement is a critical component of health.
It provides mobility and motility to the internal organs helping
with digestion.
Movement keeps joints and muscles healthy and aids in
circulation and detoxification.
The right amount and level of exercise is individual and many
aspects need to be considered.
Many things produce a stress load on a person: lack of
nutrition, limbic emotional stress, toxins and exercise.
Exercise at an inappropriate level for the individual can add
more/less stress into their system.

10. Sleep
Every living thing sleeps! It is vital for health and wellbeing and for optimal
health we need to get enough sleep regularly.
On average we used to sleep 8-9 hours a night (1900’s), nowadays we
average 6 hours a night.
Over a year we are losing 730 hours of rest and recovery which will
affect us physically and psychologically.
When you sleep your body repairs, your tissues recover form day’s tasks
and download information.
10pm to 2am are key periods for physical repair and 2am to 6pm is your
key psychological repair time.

11. Circadian Rhythm

16. Hydration – Water Is
Life
 Water serves 2 basic functions: hydration and cleansing.
 It is necessary for many of the body chemical reactions.
 It is crucial to keep yourself well hydrated with good quality clean water.
How much should we drink?
Body weight in kg’s x 0.033 = ?
Why?
 Digestion
 Transportation of nutrients
 Elimination of waste
 Circulation of blood and lymph
 Lubrication
 Regulation of the body temperature
Best at room temp
Drink water 15- 30 mins before eating

17. You are what you eat.
You turn over millions of cells everyday and they need nutrients to
relace them.
You turn over every cell in your body every year.
Food quality:
1.Avoid processed and fast foods. Follow 80/20 rule.
2.Eat whole foods – high nutrient quality and quantity.
3.Organic - free range animal foods, pesticide and fertiliser free organic
produce.
4.Why? Considerably lower toxin, liver has to deal with on a daily basis.
5.Reduces stress on the body while delivering quality nutrients to your
cells which supply you with: Energy, Mental Function, Health &
Wellbeing.
6.You are what you eat!
Nutrition