6 Foundational Principles of Health
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The document outlines 6 foundational principles for holistic health and wellness in order of importance: 1) thoughts and emotions, 2) breathing habits, 3) hydration, 4) food, 5) sleep, and 6) exercise. It emphasizes that exercise should be the last priority, and that focusing on thoughts, breathing, hydration, food, and sleep through practices like positive psychology, diaphragmatic breathing, drinking enough water, and eating real foods can help the body more than exercise alone. Each principle is then expanded on in its own section, providing tips and citing research about the impact of that principle on health and performance.
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6 Foundational Principles of Health
- 1. By Donald D. Shrump Jr. CHEK Practitioner Holistic Lifestyle Coach Certified Strength & Conditioning Specialist Functional Diagnostic Nutritionist Doctor of Chiropractic Candidate WWW.NJSHOREFIT.COM
- 2. 6 FOUNDATION PRINCIPLES In the order of importance 1. Thoughts/Emotions 2. Breathing Habits 3. Hydration 4. Food 5. Sleep 6. Exercise I am a personal trainer saying exercise is the last thing to worry about because if you dont do the other things first, the scientific evidence says exercise wont help! WWW.NJSHOREFIT.COM
- 3. First Things First, Get Your Mind Right! Neuroscience found that only ~2% of 70,000 thoughts/day are positive and 92% of those thoughts sub conscious, so you dont realize what you are worried about or thinking about all the time. Positive Psychologist Dr. Seligman found that you can change your outlook on life and become healthier, just by changing what you think about. He was the worlds best research on learned helplessness before he realized that many people need to learn how to feel and be happy. What makes you happy? What time of day to you stop and realize that you are happy for the life you have?WWW.NJSHOREFIT.COM
- 4. And Breathe When you are stressed out you may take 28,800 breaths/day vs. 14,000 when you are not stressed. The short, shallow breathes tend to come from your chest and increase the acidity of your body, stimulate the stress response in your body, and change the muscles used by your neck and shoulders. Take diaphragmatic breaths stimulate parasympathetic nervous system to calm you down. Okay, now take a breath from your belly and repeat 10- 100 times each day to be healthier! WWW.NJSHOREFIT.COM
- 5. Is YOUR body is 60-70% WATER? Researchers have found that if you are 3% dehydrated that you will lose 20% of the performance of your brain. This is huge for daily life and sports. Slight dehydration increases allergies, bad mood, and constipation. Drink about 遜 lean muscle mass of high quality water per day (i.e. 200 lbs total, 180 lbs lean muscle = 90 ounces of water/day) WWW.NJSHOREFIT.COM
- 6. You Are What You Eat! If you ate fast food today, then your blood, skin, eyes, and other cells are made of the lowest quality substrate (building blocks). It is no surprise that peoples health degrades over time when their cells are made of processed food and not real food. Sean Croxton from Underground Wellness coined JERF Just East Real Food, which is dead on. Eat real food and you can change your cells and your DNA. Epigenetics proved that the toxic load of your food changes your DNA, so dont be surprised by chronic diseases forming from what you eat. WWW.NJSHOREFIT.COM
- 7. Get UP and MOVE! Something is better than nothing! Get outside and walk if you dont know what to do. Just because you can doesnt mean that you should! With all the crazy workouts and exercises out there, it is no surprise to me people are getting hurt more and more. Most people have bad posture, old injuries, surgeries, medications, etc. that should restrict them from specific exercises and exercise intensities. If this is you, then get a Professional to help you, $70 could save your back, knee, shoulder, or thyroid. When done properly, Less is More! When you do the other 5 principles you dont need that much exercise because you will be able to do BIG BANG exercises to increase growth hormone, increase your posture, strength, and burn fat WWW.NJSHOREFIT.COM
- 8. For More Information FREE FITNESS CONSULTATIONS DONE IN PERSON OR OVER THE PHONE Email info@njshorefit.com Follow Us Facebook - NJ Shore Fit Twitter njshorefit Pinterest NJ Shore Fit Google + - NJ Shore Fit WWW.NJSHOREFIT.COM
Editor's Notes
- #4: Changing sub conscious thoughts takes repetition, positive thinking takes repitition too Emotions adults laugh 4 times/day children 400 time/day