This presentation looks at ways in which to use various
movement patterns in very day life. 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. We look at the various types of movements that are available ranging from strength training, yoga, cardio, functional movement patterns etc. I guide participants on how to effectively select the correct form of exercise and movement patterns which corresponded to their level of health, stress level, health and history. The
emphasis in this presentation is to use exercise as a means of creating healthy bodies. Many gym programs advocate high intensity chronic cardio programs which activates key stressors in the body. This seminar is a departure from those principles and move toward selecting and adhering to the proper formula to create lasting health and wellbeing.
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.
8.
9.
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.
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
Editor's Notes
Chek totem pole –
Note: If we dont eat, we will survive for 3 weeks. If we don’t drink, we won’t survive longer than 3 days. If we don’t breathe.....
Teaching breathing: Kinaesthetic awareness, average 14/16 breaths per min, anything more need stress management
Anyone ever notice people, i do on the plane, next to me on the tram – CHEST BREATHERS, short of breathe
TIP: Put a water bottle on your tummy. Even better, for people who are stressed, refer them to a singing coach or learn to play a digeridoo (learn reciprocal breathing techniques )
- Posture changes the way we breathe.
It changes our PH balance in our bodies – Anyone know what i mean by PH balances?
Breathing changes with molecular change, if our PH levels are unbalanced, our bodies are acidic, this is a sign that we are stressed (sympathetic dominant). Thus, poor posture creates stress on the body
- Modernisation has been a major contributor to our postural problems
They experience pain for a number of reasons, the biggest being poor posture and repetitive movements or positions.
Fact – 80% of back injury can be treated with water
76% of herniations people don’t know about.
Head posture – 0-3cm is normal range for head/neck posture, your head weighs twice as much when it moves forward
Fact – 80% of back injury can be treated with water
76% of herniations people don’t know about.
Head posture – 0-3cm is normal range for head/neck posture, your head weighs twice as much when it moves forward
Fact – 80% of back injury can be treated with water
76% of herniations people don’t know about.
Head posture – 0-3cm is normal range for head/neck posture, your head weighs twice as much when it moves forward
Fact – 80% of back injury can be treated with water
76% of herniations people don’t know about.
Head posture – 0-3cm is normal range for head/neck posture, your head weighs twice as much when it moves forward
Identifying stressors
Reseach that suggests the body can heal the mind, the mind can health the body
The holograph effect – at a cellular level, the cell has a brain. If you start exercising, you feel good, the cell of the lining of the heart and lunges feed that information to the brain, talks to the brain and releases endorphins. On the same level, if you read self help books for example to monitor your thoughts, your thoughts will monitor your heart rate e.g. You meditation reduces metaolic rate, stress thus the mind can heal the body.
In my business, when dealing with a rehab person, I suggest that if they’re not getting a MINUMUM of 8 – 9 hrs of sleep, then their ability to recover and get better will take longer.
Circadian rythmns are important throughout the night
In my business, when dealing with a rehab person, I suggest that if they’re not getting a MINUMUM of 8 – 9 hrs of sleep, then their ability to recover and get better will take longer.
Circadian rythmns are important throughout the night
Balance of good flora and bad flora
Gut is considered to be the second brain, 90%
Inside of your mouth is the same lining as the digesting – cell structure.
We live in a toxic world and unfortunately most available water supplies are lower than optimum quality. Filtering your tap water is a better option than not, you can also use mineral water although you have to consider the use of and waster of plastic bottles, as chemicals from the bottles can harm you and the environment negatively. House filter systems are other options. Whatever you choose make sure you choose pure, clean water.
Old research suggested we ‘turn over’ every cell in our body, our DNA, every 7 years. Some of the latest research suggests it is actually every year. So, you are literally what you eat. If you chose a coffee and a crossant for breakfast, those nutrients will make up part of your DNA. That will also make for the make up of your children, if you ate well 80% of the time, that 80% of good nutrition will go into the cells of your children? Scary.
Metabolic typing – helps decifer foods which are appropriate to individual needs and create optimal balance for their body. If balance is not found it dramatically affects your biochemistry which can then lead to negative effects on physical, mental and emotional states.
Are you adding to your health by choosing correct foods?
Broccoli Vs Sausage roll.
Empty calories, nutritionally dense foods, minerals, vitamins
Types of foods we eat can deposit fat around the body.
Visceral fat – for women (waist, hips), men (abdominals)
Subcutaneous fat
Females more Lipogenic Enzymes ( Fat Storing) less Lipolytic Enzymes (fat releasing) than males.
Dieting and over exercising increases Lipogenic and decreases Lipolytic
Don’t worry about cancer, diebetes, the biggest illness in the world is adrenal dysfunction.