Class 1 First 30 minutes of class will practice yoga and meditation and discuss principles of yoga

Transcription

1 Take Care of Yourself Class Outline Class 1 First 30 minutes of class will practice yoga and meditation and discuss principles of yoga I. Purpose of the class a. Understand health is a result of how the 4 domains of life interact i. Physical ii. Emotional iii. Spiritual iv. Social b. Identify readiness to learn i. Acknowledge situations that may affect ability to learn and address issues ii. Understand how learning and changing habits works iii. Compassion and patience for yourself as you learn c. Becoming empowered about your health and taking personal responsibility i. Knowledge is power ii. Utilize resources iii. Understanding how the body works and what it needs 1. Discuss the important of stable blood sugar levels 2. Discuss the importance of the micro biome and how it relates to digestion, brain health, and emotional health 3. Discuss how nutrition affects how the body communicates and functions 4. Discuss the importance of oxygen supply to our brain and organs 5. Discuss how the body only repairs itself when it is in relaxation response d. Believe change is possible What we think about our health is really important i. Cultivate a growth mindset ii. Understand that support is necessary for change iii. Learning a healthy way of living is like playing the piano, it takes practice! e. Importance of including God in seeking direction and guidance for what we need for optimal health i. Building a relationship with God gives us a foundation for our identity and selfworth ii. Seeking God s guidance helps us remember we are not alone and God will help us with things that we cannot do on our own. We are not victims. We are free to choose! iii. Gratitude helps us focus on the positive and use our energy in a positive way iv. Humility helps us accept the things we cannot control and look for ways we can learn from our challenges.

2 II. Basic Principles of Healthy living a. Diet i. Plant based diet have a vegetable be the center of each meal 1. Discuss ways to prepare vegetables so they are delicious and healthy 2. Get most of your protein from your vegetables 3. Vegetables are high in fiber which contributes to good digestion 4. The power of herbs and how to use them ii. Utilize healthy fat to feel satiated 1. Discuss examples of healthy fats 2. Consume Omega 3 fatty acids iii. Eat meat sparingly How iron in red meat affects brain health 1. Meat is used to help satisfy hunger, not main part of each meal 2. Discuss why grass fed meat is important iv. Grains 1. Why they are considered the bad food group in a lot of diet plans 2. Why they are important to our world and our health 3. What grains are good for us and how to prepare them v. Processed foods 1. Why they have changed our nation and negatively affected our health 2. How the body metabolizes many processed foods and the artificial ingredients that are used in processed foods 3. How to replace processed foods with healthy foods vi. Micro Biome 1. Why do we need to be concerned with our micro biome 2. How to cultivate a healthy micro biome to aide in digestion a. Foods that contain prebiotics and probiotics b. How does having a healthy micro biome help me maintain a healthy weight? vii. What is food combining? 1. Why is food combining beneficial to my digestion? 2. How can food combining help me lose weight? viii. Supplements 1. When should supplements be used? b. Exercise i. Importance of exercise and how to start an exercise program ii. More details on exercise in future classes c. Sleep i. Importance of quality and quantity of sleep on health ii. Establish good sleep hygiene iii. Problem solve if having difficult time sleeping, consider sleep study test

3 Class 2 Begin class by practicing yoga and meditation I. Understanding our past so that we can move forward in our future a. Discuss different family dynamics and how you coped as a child b. Discuss the importance of working through past trauma to move forward in a healthy way to decrease stressful triggers. i. Chris Keyser LCMHC will give her insight and how we can heal from past trauma c. How taking care of ourselves helps us deal with life s stress and triggers i. Discuss the impact stress has on health ii. Discuss flight fight response and how we can learn to manage this response iii. Discuss that self healing does not happen when we are stressed, we need to be in a relaxed environment to regenerate and heal. II. Understanding the importance of relationships on health a. Take time to establish a healthy social support system i. Loneliness has a significant negative impact on our health ii. Take personal responsibility for acquiring a positive social support system 1. Steps and strategies on how to do that b. Serve others and practice thinking about others. Discuss how this effects our health c. Utilize the power of gratitude in your relationships to help them thrive d. Tips on how to practice a growth mindset and cultivate healthy relationships e. Recognize the importance of having healthy boundaries f. Understand what co-dependency is and how to avoid it III. Discuss healthy ways to cope with conflict Chris Keyser, LCMHC a. Power of deep breathing during episodes of conflict and stress b. Power of prayer to deal with stress and conflict IV. Review principles of healthy living discussed last week a. Q&A on tips to implement healthy living practices i. Discuss the effect of eating healthy with participants what do their body s tell them? ii. Discuss option of keeping food journal and being accountable with a friend iii. Discuss sleep patterns and how to improve sleep b. How does healthy living choices affect our relationships? c. This week exercise with a friend go for a walk, bike ride, hike, or gym together i. Next week we will discuss how to exercise efficiently and effectively

4 Class 3 Practice yoga and meditation for the first 30 minutes I. Exercise a. Review the importance of warm up and cool down and flexibility through stretching b. How to exercise efficiently and effectively i. Importance of sweating ii. Importance of producing endorphins iii. Achieving those with occasional intensity driven workouts tips on how to do that c. Discuss the importance of resistance training to build strength i. Discuss the importance of keeping different muscle groups balanced ii. Practice proper body movements with resistance training exercises iii. Discuss safety and how to keep joints healthy d. Discuss the importance of good shoes with proper support for any weight bearing exercises e. Discuss options for exercise with joint problems and how to help the body heal itself and possible options for medical treatments i. Discuss how diet and stress can affect healing f. Discuss the importance of exercising in a way that is enjoyable. i. Exercise outside ii. Exercise with friends or pet iii. Participate in activities that help you exercise that you enjoy! II. Importance of balancing life a. Balance life considering the four domains and what you need physically, emotionally, spiritually, and socially b. Balance the time you spend focusing on your own health and helping others i. Helping others naturally helps us have gratitude III. How to decrease anxiety, depression and increase intimacy in relationships by Chris Keyser, LCMHC

5 Class 4 I. Power of our thoughts a. Overcoming negative thinking patters b. Review concept of self-fulfilling prophecy and studies that demonstrate the power of our thoughts and how they affect our behavior c. Tips on how to train our thoughts to be healthy and positive II. Discuss Perfectionism and Shame a. Perfectionism is addictive and focuses on what other people think i. Discuss ways we overcome perfectionism b. Discuss Shame and the role it plays on health i. Discuss ways to overcome thoughts of shame III. The power of our efforts to learn healthy habits can affect generations. a. We can all be a light to help others learn how to be healthy and enjoy life. b. Take time to make goals to improve health physically, emotionally, spiritually, and socially IV. Q&A with Chris Keyser, LCMHC V. Getting support to help you while you change a. Find a friend to be accountable with and support each other b. Utilize resources find a support group in your area c. Consider getting more education and support through the Cultivate4joy program

6