Attaining & Maintaining Health and Fitness…

1. Attaining & Maintaining Health and Fitness… What does it mean to be FIT ? What are the basic elements of Fitness ? How do I begin a health &fitness program ? How do I maintain health & fitness ?

2. Defining Fitness… For simplicity, our definition of fitness will be limited to physical fitness, which we’ll define as the following elements… Flexibility Aerobic Capacity Strength Diet/Nutrition

3. Elements of Fitness… All of these elements are important, and play a part in total physical fitness… Without all elements, working in concert, your optimal physical fitness level cannot be attained !

4. Defining Fitness… • The state or condition of being physically sound and healthy, especially as the result of exercise and proper nutrition. • A state of general mental and physical well-being. • The state of being suitably adapted to an environment.

5. The Elements of Fitness… Flexibility : The ability to bend and flex at all joints in the body through full range of motion with out injury… Agility, limberness, dexterity, coordination, balance… The greater the ability to bend and stretch through range of motion, the greater the flexibility and potential for fitness.

6. The Elements of Fitness… What factors affect Flexibility ? ? ? Age… As we age, there is a natural tendency to lose flexibility in the areas of the joints. This is due to a number of factors. Slower healing, loss of elasticity in connective tissues, oxidative damage over time, poor nutrition, use of drugs esp. NSAIDS and Cortico-Steroids, cross-linking of collagen, lower activity level… This process can be slowed by being more active, stretching, taking a multi-vitamin/mineral supplement, antioxidants, and staying away from steroid drugs…

7. The Elements of Fitness… What factors affect Flexibility ? ? ? Injuries… When tissues are injured, many times scar tissue forms as tissues heal. Since scar tissue is not flexible, injuries may limit range of motion affecting flexibility. Proper care of injuries can minimize this. And, keeping a joint immobile while it’s healing may not be the best choice. Your Doctor can recommend how to care for your injury to maximize healing and minimally affect flexibility.

8. The Elements of Fitness… What factors affect Flexibility ? ? ? Nutrition… Proper nutrition can affect flexibility. Lack of proper protein, vitamins, and minerals can affect the normal health and repair of connective tissue and thus result in lowered flexibility. This is especially true when injured. There are some basic nutritional steps to keep healthy and targeted nutritional products to use to help speed-up healing when injured.

9. The Elements of Fitness… What factors affect Flexibility ? ? ? Basic Maintenance Nutrition : Catalyn3 tablets 2X/day with Meals Cataplex B or G Your doctor will know which is best for you. OPC Synergy 1 capsule 2X/day as an Antioxidant Healing and Repair : Ligaplex I if acute, or II for chronic injury. Glucosamine Synergy 1 capsule 3X/day for Arthritis Other nutrients are available for specific symptoms.

10. The Elements of Fitness… What factors affect Flexibility ? ? ? Activity/Exercise… This is one of the most important aspects of Flexibility and Fitness. Generally the more active you are on a consistent basis, the more flexible your joints will be. Proper full range of motion resistance exercise, minimizing sudden movements, warming up and stretching prior to exercise, will allow you to enjoy good flexibility well into your senior years. The movement keeps tissues flexible, keeps blood and nutrients flowing, assists in the removal of waste materials, and promotes healing and repair.

11. The Elements of Fitness… What factors affect Flexibility ? ? ? Stretching… Stretching is another very important aspect of maintaining and improving flexibility. Stretching can be an important part of your every day fitness, and it can be your only form of exercise if you so choose. Getting a good book on stretching or asking your Doctor how to stretch and doing it consistently will help improve your level of flexibility. It goes hand in hand with exercise ! Stretching every major muscle group/joint is important ! Here’s a free internet publication on stretching… http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching.txt

12. The Elements of Fitness… Aerobic Capacity : Aerobic capacity or fitness is determined by the amount of oxygen that can be taken in through the lungs, transported by the cardiovascular system, and used by the muscles and organs to make energy. Aerobic fitness comes as a result of aerobic exercise and the body’s adaptation to it called conditioning, along with nutritional status and health…

13. The Elements of Fitness… What factors affect Aerobic Capacity ? ? ? The health of the cardiovascular system, the lungs and the muscle/organ system… Regular and consistent aerobic exercise at a level about 75% of maximal heart rate for your age… While opinions vary on the length of exercise, many recommend 20 – 30 minutes/day 3 – 5 days/week at your target heart rate. It is important that you consult your physician before starting any exercise program, especially if you’re over 40 or have not been exercising regularly.

14. The Elements of Fitness… What factors affect Aerobic Capacity ? ? ? Calculating Your Target Heart Rate… Males (non-athlete) 220 minus age is Maximum Rate… Females (non-athlete) 226 minus age is Maximum Rate… Then, multiply by .55 if just starting out or by .75 if you’ve been exercising consistently… This is your target rate… Or… You can go to this website link Heart Rate Calculator http://www.active.com/calculators/heartrate_calc.cfm

15. The Elements of Fitness… What factors affect Aerobic Capacity ? ? ? Level of Aerobic Conditioning… If you have been exercising properly and consistently, with proper nutrition, you will acquire improved aerobic capacity and fitness. This conditioning is a normal process. As you become more fit, your overall health, energy and endurance will naturally improve… Improvements in mood, thought and outlook can also improve as a result of consistent exercise.

16. The Elements of Fitness… What factors affect Aerobic Capacity ? ? ? Lung Health…Your lungs put O2 into the blood and release CO2 and their ability to perform that function is a factor in aerobic capacity. Lung disease, smoking, pollution, allergies, asthma, and disease all are a factor in how effective your lungs work. Cardiovascular Health…Your heart, blood and circulatory system will also determine how much O2 gets carried to the muscles and organs to produce energy. Anemia, heart conditions and artery diseases are major factors in how effective you transport O2 to the muscles and organs.

17. The Elements of Fitness… What factors affect Aerobic Capacity ? ? ? Nutritional Status…This is another key component and one often overlooked… Besides a good diet of fresh vegetables, meats, fish and poultry, targeted nutritional supplements can enhance aerobic efficiency. Folic Acid/B12 1 tablet 2X/day for healthy red blood cells Cataplex E2 2 tablets 2X/day for improved O2 utilization Ginkgo 2000 1 tablet 2-3 X/day for improved circulation Eleuthro 1 tablet 2X/day for improved aerobic exercise

18. The Elements of Fitness… What are the benefits of Aerobic Fitness ? ? ? The health benefits of consistent aerobic exercise are wide spread and well researched. Just a few of the key benefits are : Lowered heart disease risk, life extension, lowered hypertension, lowered risk of type II diabetes, lower risk of stroke, reduced risk of hormone-based cancers, lowers bad cholesterol while raising good cholesterol, reduce osteoarthritis symptoms, reduce risk to osteoporosis, improve immunity, may reduce anxiety, depression, male impotence, lower risk to Alzheimers disease, improves lymphatic circulation and release of toxins, and improves sleep !

19. The Elements of Fitness… Strength : Strength… Isotonic resistance exerciseis designed to improve muscle strength, joint mobility and muscle growth. Generally, strength and strength training is one of the elements of fitness since it helps improve joint mobility, reduces and in some cases may reverse early stages of osteoporosis, helps reduce age-related muscle loss, especially in the upper body, helps to improve metabolism by increasing lean body tissue. It also has cardiovascular benefits similar to aerobic exercise !

20. The Elements of Fitness… Strength : Strength training does not necessarily mean free weights… You can use a wide-variety of resistance type devices to improve strength. Some Examples… Machines that provide resistance through full range of motion…. These are generally safe, and help you control the motion so chance of injury is minimized… They’re a great place to begin your training ! Rubber-band type resistance devices… Free weights are great. But, you should get help if you’re not familiar. If you’re new to resistance training, get some help from a certified trainer or pick up a weight training for beginners book…

21. The Elements of Fitness… Strength : If you can’t join a club, or have access to free-weights, you can still begin a resistance-training program with simple household items ! Most everyone has books in their home. You can use books of various size as resistance as you go through basic full-range movements working major muscle groups… Remember, if you’re new to this, or especially if you have an injury, consult with your doctor as to what level of exercise is recommended for you !

22. The Elements of Fitness… Diet/Nutritional Status : Last, but certainly not least, diet and nutritional status has much to do with affecting your level of fitness and optimal fitness potential. Proper nutrition affects every cell in your body either positively or negatively. Deficiencies in one key vitamin or mineral can mean the difference between optimal health and fitness or illness. Do you eat fresh vegetables daily? Do you take a daily multivitamin and mineral supplement ? Do you eat fresh fish, meats and poultry ? Do you drink at least 1oz of water for every 2lbs of body weight daily ? Do you eat fast-foods ? Do you snack often ? Do you take drugs ? Do you eat simple sugars/carbs ?

23. The Elements of Fitness… OK… I now know what I should be doing, however, just how do I get started to improve my health and my level of fitness ? The best way to make haste is to do it … S…L…O…W…L…Y… ! You need to start with a plan…

24. How to get started… Whether you’re just starting out, or have been in some type of fitness program all along, in order to improve your present level of fitness, you’ll need to assess where you are now… There are a number of tools that can be used to help determine where you are health-wise, and fitness wise… Just doing something is better than nothing, however, it’s not a plan… If you have a plan, you’ll know what to do and how and when to do it ! This is especially true if you’re over 40, have a health condition, or have not exercised consistently !

25. Assessing Your Health & Fitness… In order to get started, a background on your health and present symptoms is important. Please complete the following questionnaires… Symptom Survey Questionnaire Toxicity Questionnaire These are available from your Doctor…

26. Assessing Your Health & Fitness… In addition to the questionnaires, your doctor can perform the following simple tests to determine your present fitness level… Aerobic Level : 1-mile Walk, or Step Test 3-5 minutes to determine Heart Rate before and after… Strength : Push-up Test Flexibility : Sit-and-Reach Waist Circumference : Body Mass Index : BMI

27. Assessing Your Health & Fitness…

28. Assessing Your Health & Fitness… Schedule some time with your doctor to review the results of your questionnaires and fitness tests… Your doctor will assist you in any diet and nutritional changes that are recommended either before or as you embark on your fitness program… It is important that you consult your physician before starting any exercise program, especially if you’re over 40, have a chronic condition or have not been exercising regularly…

29. Assessing Your Health & Fitness… In addition to help from your Doctor, here are two great websites that can help you get started… http://www.abc-of-fitness.com/ http://www.mayoclinic.com/health/fitness/SM00086

30. Maintaining Health and Fitness… Assessing your present health and fitness, working with your doctor to develop your plan, and your commitment to consistently follow your plan and test on a regular basis will put you on the path to... OPTIMAL HEALTH ! The more progress you make… The more you’ll want to make progress !

31. Your Personal Health Plan… Your personal health and fitness plan will contain all the areas you’ll need to focus on to get back on the path to optimal health and fitness… Present Health and Fitness Assessment… Diet and Nutritional recommendations… How to begin…What to do… Regularly scheduled health and fitness progress assessments…

32. Weight-loss and Weight Management… Many people embark on health and fitness programs for the purpose of losing or managing their weight… While this may be a natural outcome of your customized health and fitness program, we have a focused workshop that addresses this… Ask us about our… Purification and Weight Management Workshop… And… The Purification and Weight-loss Program…

33. Summary… Your Next Steps… Schedule your Complete Health and Fitness Assessment Complete the Symptom Survey and Toxicity Questionnaires Start your customized Health and Fitness Program Schedule Monthly Reviews of your progress

34. Questions ? ? ?