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Mile Hi Wellness 2011 - Positivity Plan

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Achieving wellness on the go!
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Mile Hi Wellness 2011 - Positivity Plan

  1. 1. Wellness 2011 Drs. James and Debra Rouse and Dr. Roger and Erica Teel
  2. 2. Are You Ready to Heal? <ul><li>H appines </li></ul><ul><li>E nergy </li></ul><ul><li>A bundance </li></ul><ul><li>L ove </li></ul>
  3. 3. Are You Willing To …. <ul><li>Feel good most of the time </li></ul><ul><li>Live your life in your zone of genius </li></ul><ul><li>Commit to your greater good </li></ul><ul><li>Exercise your body daily </li></ul><ul><li>Stretch yourself </li></ul><ul><li>Be uncomfortable </li></ul>
  4. 4. Why Be Happy?
  5. 5. Why Be Happy? <ul><li>Great energy </li></ul><ul><li>Less stress </li></ul><ul><li>Less CVD </li></ul><ul><li>Less depression and anxiety </li></ul><ul><li>Greater immune strength (CMI) </li></ul><ul><li>Overall physical and mental health </li></ul><ul><li>Happiness is contagious </li></ul>
  6. 6. Learned Optimism <ul><li>These are the questions we need to ask: </li></ul><ul><li>Is it permanent? </li></ul><ul><li>Is it pervasive? </li></ul><ul><li>Am I taking everything personally? </li></ul>
  7. 7. The Happiness Pie <ul><li>50% of our happiness is fixed </li></ul><ul><li>Less than 10% of our happiness is determined by our circumstances </li></ul><ul><li>Over 40% is in our control and built by our behaviors and our actions. </li></ul>
  8. 8. JOB DESCRIPTION <ul><li>You are not here to contact your highest self - you are here to become it. </li></ul><ul><li>How you think about your world is four times more powerful in creating happiness than the objective circumstances in your life. </li></ul>
  9. 10. Hows of Happiness <ul><li>1) Express Gratitude 2) Cultivate Optimism 3) Avoid social comparisons 4) Practice kindness towards yourself and others 5) Seek Meaningful Friendships 6) Seek community   </li></ul><ul><li>7) Forgive </li></ul><ul><li>8) Focus on your strengths </li></ul><ul><li>9) Get uncomfortable and go for big goals and growth </li></ul><ul><li>10) Be and live spiritually </li></ul><ul><li>11) Sweat your prayers </li></ul><ul><li>12) Give back </li></ul>
  10. 11. What are You Thinking? <ul><li>Average American 60,000 thoughts daily. </li></ul><ul><li>95% of thoughts are recycled. </li></ul><ul><li>Over 80% of thoughts are negative. </li></ul><ul><li>Change your thinking, </li></ul><ul><li>change your life. </li></ul>
  11. 12. HAPPINESS TRAINING <ul><li>Flexing your happiness muscles </li></ul><ul><li>Expressing your unique gifts and talents </li></ul><ul><li>Moving from discipline to blissipline - What are you great at? What are your signature strengths? </li></ul><ul><li>Are you a creative thinker or a creative producer? </li></ul>
  12. 13. <ul><li>We build emotional, mental and spiritual capacity </li></ul><ul><li>in precisely the same way we build physical capacity. </li></ul>There are only two ways to live your life: One is as though nothing is a miracle and the other as though everything is a miracle. ~Albert Einstein
  13. 14. SERVING UP HAPPINESS <ul><li>You serve the world by living at your highest potential. </li></ul><ul><li>Demonstrate your signature strengths (your happy place) and use them to move others. </li></ul><ul><li>Being happy and powerful is not self-indulgent, it is high service. </li></ul>
  14. 15. Passion <ul><li>Visioning </li></ul><ul><li>Goal setting </li></ul><ul><li>Expanding Your “job description” </li></ul><ul><li>Living and giving courageously </li></ul><ul><li>“ Absolutely nothing great in the world has been accomplished without passion” </li></ul><ul><li>~ Hegel </li></ul>
  15. 16. Vision <ul><li>Dream Big </li></ul><ul><li>Come from the end </li></ul><ul><li>Use all of your senses </li></ul><ul><li>Be grateful in advance </li></ul><ul><li>Run the tape daily - AM/PM </li></ul>
  16. 17. Exercise
  17. 18. “ Exercise is king, nutrition is queen and together you have a kingdom” ~Jack Lalanne Jack Lalanne at age 71
  18. 19. Why Exercise? <ul><li>Exercise decreases depression and anxiety and makes you happier, more confidant, resilient and alive to life </li></ul><ul><li>Of course exercise helps with strength, endurance, vitality, and weight management. </li></ul>
  19. 20. What is the Minimum amount, you ask? <ul><li>An adequate physical exercise program requires about 3 hours out of 168, approximately 2% of your total time in one week. </li></ul><ul><li>NOT exercising is like taking a “depressant pill” </li></ul>
  20. 21. Interval Philosophy <ul><li>By training the anaerobic (without oxygen) system: </li></ul><ul><li>Burn more fat </li></ul><ul><li>Keep the fire burning throughout the day. </li></ul><ul><li>Anaerobic training consists of a number of segments at higher intensity levels performed for up to two minutes, then resting for a similar amount of time (“the interval”) between the segments. </li></ul><ul><li>Shorter bursts of exercise stimulate the fast twitch muscle fibers, which in turn trigger anaerobic metabolism and thus a huge surge in energy expenditure. The body will respond with higher overall metabolism. As the aerobic system is used during the recovery phase between segments, fat calories continue to burn while recovering. </li></ul>
  21. 22. Motivating Movement <ul><li>Interval training = </li></ul><ul><li>Stronger immune system </li></ul><ul><li>Improved fitness </li></ul><ul><li>Benefits the heart -  cholesterol,  blood pressure,  resting pulse, </li></ul><ul><li> Endorphins =  Mood </li></ul><ul><li> HGH release (youth elixir) </li></ul>
  22. 23. Resistance Training <ul><li> Insulin sensitivity </li></ul><ul><li> Fat burning,  Lean Muscle </li></ul><ul><li> Osteoporosis,  Type 2 Diabetes </li></ul><ul><li> Depression,  Heart Disease </li></ul><ul><li>Youth elixir </li></ul>
  23. 24. Movement and SOM <ul><li>Movement builds chemistry for optimism, peace, creativity and confidence </li></ul>
  24. 25. Let’s Move!
  25. 26. What Feeds You?
  26. 27. Primary versus Secondary Nourishment <ul><li>PRIMARY “FOODS” </li></ul><ul><li>Healthy relationships </li></ul><ul><li>Inspired movement </li></ul><ul><li>Connection with Spirit </li></ul><ul><li>Creative purpose </li></ul><ul><li>Service </li></ul><ul><li>SECONDARY FOODS </li></ul><ul><li>Carbohydrates- Whole grains, Fruits and Veggies </li></ul><ul><li>Lean and Clean Proteins </li></ul><ul><li>Healthy and Essential Fats </li></ul>
  27. 28. Eating Plan <ul><li>Non-inflammatory </li></ul><ul><li>Fiber-rich </li></ul><ul><li>Antioxidant-rich (anti-aging) </li></ul><ul><li>Mindful Portions </li></ul><ul><li>Meal Frequency </li></ul><ul><li>Mediterranean inspired </li></ul>
  28. 29. Top 10 Anti-Inflammatory <ul><li>Wild Salmon </li></ul><ul><li>Nuts and Seeds </li></ul><ul><li>Olive oil </li></ul><ul><li>Cruciferous Vegetables and Dark green leafies </li></ul><ul><li>Berries </li></ul><ul><li>Cherries </li></ul><ul><li>Turmeric (Curry) </li></ul><ul><li>Garlic </li></ul><ul><li>Green Tea </li></ul><ul><li>Ginger </li></ul>
  29. 30. What is Inflammation? “The Common Denominator” <ul><li>The flood of white blood cells and chemicals that our immune system lets loose to ward off damage or infection </li></ul><ul><li>Inflammation may be the link between many diseases and conditions that affect the heart and brain. </li></ul>
  30. 31. Turn Down the Heat <ul><li>Low-level chronic inflammation contributes to chronic diseases such as cardiovascular disease, osteoarthritis, Rheumatoid arthritis, osteoporosis, Alzheimer’s disease, muscle wasting, cancer, insulin resistance and diabetes and conditions of aging </li></ul><ul><li>Excess adipose tissue increases inflammation in the body </li></ul>
  31. 32. Cool It <ul><li>Processed sugars and other high-glycemic starches increase inflammation, just as they raise blood sugar </li></ul><ul><li>Anti-inflammatory diet benefits skin and prevents accelerated aging and wrinkles </li></ul>
  32. 33. Why So Much Fiber <ul><li>Foods containing fiber can have a positive effect on cholesterol, triglycerides and other risk factors for heart disease. </li></ul><ul><li>Helps regulate blood sugar </li></ul><ul><li>Helps protect against colon cancer </li></ul><ul><li>Helps protect against gallstones and kidney stones </li></ul>
  33. 34. Superheroes <ul><li>Antioxidants are loyal protectors and nurturers of our cells, repelling disease, and promoting good health. </li></ul><ul><li>They help protect against free radical damage (aging) </li></ul>
  34. 35. Mindful Eating <ul><li>Watching television while eating can lead to eating more. The additional consumption doesn't always happen while actually watching television -- it can also happen later in the day because of a diminished memory of what one ate while watching television. </li></ul><ul><li>Make your meal times a time to focus on the great food you're eating -- you'll eat less and enjoy it more. </li></ul>
  35. 36. Conscious Portions <ul><li>Feeling better after a meal </li></ul><ul><li>Longevity </li></ul><ul><li>Weight management </li></ul><ul><li>Saving cash by eating less </li></ul><ul><li>Mindful eating - less stress = less storage </li></ul>
  36. 37. Mediterranean Diet <ul><li>High in monounsaturated fats, which may lead to a healthy heart and manage blood cholesterol levels. </li></ul><ul><li>Mirrors the lifestyle of Greece, Italy, and other countries bordering the Mediterranean sea. </li></ul><ul><li>Includes healthy omega-3s from fish, nuts, and olive oil </li></ul><ul><li>Goal is to eat between 7-10 servings of fresh fruits and vegetables each day, limit high-fat dairy products, and include healthy fats as listed above. </li></ul><ul><li>A glass of red wine with dinner is acceptable 2-3 times per week.** </li></ul>
  37. 38. Mediterranean <ul><li>Fresh, healthy, clean </li></ul><ul><li>Olive oil, healthy fats </li></ul><ul><li>Portion control </li></ul><ul><li>Omega-3s </li></ul><ul><li>More veggies, less meat </li></ul><ul><li>Whole grains </li></ul><ul><li>Fruit for dessert </li></ul><ul><li>Naturally anti-inflammatory </li></ul><ul><li>Walking </li></ul>
  38. 39. Food For Thought <ul><li>Serotonin: positivity/balance </li></ul><ul><ul><ul><li>Whole grains, lean proteins </li></ul></ul></ul><ul><li>Acetylcholine: concentration/focus </li></ul><ul><ul><ul><li>Oatmeal, legumes and nuts </li></ul></ul></ul><ul><li>Dopamine: motivation/confidence </li></ul><ul><ul><ul><li>Fish, low fat dairy products </li></ul></ul></ul>
  39. 40. Mood and Beauty Food <ul><li>Higher antioxidant levels are linked to lower incidence of depression </li></ul><ul><li>May slow physical signs of aging by minimizing wrinkles, protecting skin from sun damage and preserving skin's natural “glow” </li></ul>
  40. 41. Be The Change …
  41. 42. CHANGE <ul><li>Growth is all about change </li></ul><ul><li>Decide  Pain/pleasure </li></ul><ul><li>Inside job  attitude  behavior </li></ul><ul><li>Identify terror barriers </li></ul><ul><li>Recruit allies </li></ul><ul><li>TRIM TAB </li></ul>
  42. 43. MINDSET <ul><li>Brain Capabilities and Possibilities </li></ul><ul><ul><li>We use only 1/10,000 of our capabilities </li></ul></ul><ul><li>The Amygdala Enigma </li></ul><ul><ul><li>The problem with our amygdala </li></ul></ul>
  43. 44. BRAIN TRAINING <ul><li>2 Questions to Ask Everyday: </li></ul><ul><li>- What is the most exceptional thing I will do today? </li></ul><ul><li>- What is the most exceptional thing I will do tomorrow? </li></ul>
  44. 45. Mind Tools <ul><li>Thoughts are things </li></ul><ul><li>Think healthy - be healthy </li></ul><ul><li>Change your thinking, change your life </li></ul><ul><li>Remember the “Law of Exposure” </li></ul><ul><li>YOU BECOME WHAT YOU THINK ABOUT MOST </li></ul><ul><li>Refrigerator exercise – Face of God </li></ul>
  45. 46. EVOLUTIONARY INTELLIGENCE <ul><li>Living your genius in service to others. </li></ul><ul><li>What fuels E.I? Taking action beyond accepted norms, pushing boundaries and being on fire with purpose. </li></ul><ul><li>“ Remember, do not pay attention to the critics, do not even ignore them.” </li></ul><ul><li>~Samuel Goldwyn </li></ul>
  46. 47. Strategies for Success <ul><li>Nighttime sugar cravings? </li></ul><ul><li>Many of us want to eat at night because we are not satisfied with our eating during the day. The PP is designed to keep you and your blood sugar happy and healthy - cutting down on cravings and keeping you more emotionally and physically balanced. </li></ul><ul><li>Breakfast is key. Getting in a good quality protein hit in addition to complex carbs helps to get your blood sugar and insulin in a “happy place.” </li></ul><ul><li>Strategies: Take an after dinner walk, steer clear of the news as stress creates a desire for sugar, don’t eat in front of the television (you’re more likely to consume more) and go with music and reading over TV and Facebook. </li></ul>
  47. 48. Media Fast <ul><li>Negative words increase stress hormones </li></ul><ul><li>What words are you feeding your brain </li></ul><ul><li>Negative environments/words stimulate fear and anxiety centers in the brain </li></ul><ul><li>20% increase in calories taken in while eating in front of tv (less fiber, more sugar, more fat) </li></ul>
  48. 49. TRANSFORMATION <ul><li>Get clear about what you love and are awesome at expressing. </li></ul><ul><li>Demonstrate daily in your thoughts and actions. </li></ul><ul><li>Embrace the role as healer, catalyst, co-creator and trainer. </li></ul><ul><li>Turn your good habits into rituals </li></ul><ul><li>Connect your happiness, fulfillment and success to healthy rituals </li></ul><ul><li>Transformation effects not only you but the people around you </li></ul>
  49. 50. TPP Community <ul><li>www.positivityplan.com </li></ul><ul><li>www.facebook.com/thepositivityplan </li></ul><ul><li>www.twitter.com/positivityplan </li></ul><ul><li>www.optimumwellness.com </li></ul><ul><li>Email: [email_address] </li></ul>
  50. 51. The most exciting breakthroughs of this century will come not only from advances in technology, but from a deeper realization of what it means to be most human and alive.

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