How to get the most out of the Outrageous Vitality eBook… 1) How to use your Outrageous Vitality eBook. Each chapter has a topic for you to focus your attention on. At the start of each month take some time to establish and record your goals and intentions (in the space pro-vided). Below there is room to track your successes and insights. 2) Progressive and sustainable growth is the key. Each month you will have one new piece to focus on, by the end of the month you will feel confident with your new behaviors and understandings. You will be ready to build on the foundation you have with a new focus. This is far more sustainable than an all or nothing, crash and burn, yo-yo wellness approach that typically leaves you feeling unsuccessful and disappointed. Be easy on yourself; set yourself up for success. Small, incremental changes over time make all the difference. 3) Establish a baseline. Using this scale take a moment to grade each of the focus topics and record them in the box at the top left at the start of each month. Then use the scale on the right at the end of the month and re-use at the end of the year. This will provide perspective on how far you have come. 4) Begin with the end in mind. Create a vision and set your intentions. If you don’t know where you are go-ing you will more likely succumb to outside pressures, distractions or negative influences. For each topic imag-ine yourself living outrageously vital, being a 10 out of 10, fully thriving, living this topic in complete alignment with your authentic nature. Record this in the intentions/goals area. This vision will act as a guide to help keep you on track. 5) Use the power of your emotions. How will it feel to achieve your end results? Bring that feeling into the moment, embody the success that you are in the now moment and live from there. Your emotions will act as a powerful motivator. 6) Surround yourself with support. Enroll the people around you into your vitality goals. You could hire someone to be your wellness coach, or you can even speak to Dr. Norm and/or The Lifehouse team. You may want to organize your environment around you (ie. home and workplace) to support the new you with pic-tures, phrases or mantra’s to help you stay on track. 7) Inspire yourself with love. When you make changes that are motivated by love, the actions will become easy, effortless, harmonious and will be in alignment with who you really are. This is very different than moti-vating yourself with shame, fears, guilt, or “shoulds”. Remember, wellness behaviors are a result of caring for and loving yourself! 8) Most of all have fun and make it easy. Living a healthy lifestyle really does take less time and energy and is much more rewarding than most people realize. Make it a fun journey and find the easy solutions so it can be sustainable for you! 9) Be wholistic in your approach. Wellbeing is far more than just nutrition and exercise. It includes proper hydration, good sleep, mental and emotional well being, social and spiritual well being, play and relaxation and an open and clear nervous system. The wider your foundation, the more integrated and sustainable your changes will be.

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“You don’t have to be sick to get well!” – Dr. Arno Burnier, D.C.

Values

Learning to identify our core values is an important tool to help navigate our lives. Our val-ues are those things we do and enjoy the most with our spare time, that we love to talk about, that we choose to invest our extra money in and they often are things that we have pictures or mementoes of around our home and work place. Another way to identify your core values is to examine what you would do if you only had one month to live. Where would you go? Who would you visit? Where would you invest your time? These things are what you most value in life and they are as unique to each individual as fingerprints. Linking your health to your core values is a powerful way to bring more meaning and importance to your health and healing journey.

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The nerve system is the master control system of the body. The brain and spinal cord are the main switchboards of this system. The spinal cord is the main conduit of energy. Being entrained regularly allows for optimal communication and ideal energy flow between the mind and body and body and mind.

An Open, Clear and Flexible Nerve System

“The shape, position and tone of your spine directly reflects the shape, position and tone of you and your life.” - Dr. Donald Epstein, D.C.

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“If we could give every individual the right amount of nourishment & exercise, not too little & not too much, we would have found the safest way to health.” - Hippocrates

Maximum Nutrition

Nurture yourself with whole, fresh and vibrant foods. Simple tips to follow: happy foods are those that rot quickly and have a short list of ingredients with words that you can pronounce. A great question to ask yourself before eating…

"Is this going to clog me or cleanse me?"

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“You’ll either invest in your health now or pay for illness later.” - Alita Madisen

Enhanced Physical Fitness

Choose a well balanced variety of activities involving strength, flexibility, grace and endurance to support your body’s func-tion, stability, longevity, and harmony. Choose activities that you enjoy and that feel good to you. Daily activity for a mini-mum of thirty minutes is ideal. Suggested activities include but are not limited to: weight training and sports (strength train-ing), yoga and stretching (flexibility), Tai-Chi and dancing (balance, grace, fine motor coor-dination) and walking, running and swimming (endurance).

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“A body with or without disease, manifesting symptoms or symptom free is far better off with a good nerve supply.”—Dr. Arno Burnier, D.C.

Mental & Emotional Wellbeing

Your mind is a powerful, high performance instrument. You can use your mind, along with your emotions for a reliable, state of the art, moment to moment navigational system. Learning to use them together is very simple but not always easy, so be patient with your self; be diligent, and practice.

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“It is chronic water shortage in the body that causes most diseases of the human body.” -Dr. Fereydoon Batmanghelidj

Ultimate Hydration

You are approximately 74% water. Bless your body with the cleansing power of water. This can be fun and easy and a great way to feel more satiated (feeling full), helping you achieve a

healthy body weight. There is no consistent amount that you should drink; this varies de-pending on your activity level, environment (temperature, humidity level, amount of direct sun exposure), and food choices. Carrying a water bottle with you allows quick and easy re-hydration. As a guideline, aim to drink between 1 to 2 litres of water per day.

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Drink Me

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“The purpose of the chiropractic adjustment is to reunite man the physical with man the spiritual.” – Dr. D.D. Palmer, D.C.

Social & Spiritual Wellbeing

In our modern world, social and spiritual wellbeing have sometimes become a lost art; overlooked or undervalued. However, these two components are fundamental cornerstones for your overall health and to feed the flame of your vitality. Finding your core essence, an-swering the question of why you are here, and discovering how you will grow and evolve in service within your community establishes your connection to yourself and others, grounding your existence to something greater than yourself.

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“Every human being is the author of his own health or his own disease.” – Buddha

The act of breathing is not the same as the art of breathing. Although breathing is automatic, the art of breathing can be consciously practised and improved (ie. Directing breathing rate, rhythm and location) and can be a powerful tool to relax the body and mind, increase energy levels and further the body mind connection. Deep breathing reduces stress, balances the

nervous system and increases oxygen levels. Ask at our front desk for a customized “Breathe” sticker for a friendly reminder. If you want to bring the art of breathing to another level, attend one of our monthly SRI (Somato Respiratory Integration) workshops.

Conscious Breath

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“I have no intention of returning you to your original state. I intend to take you to a higher field of play.” – Dr. Donald Epstein, D.C.

Play & Laughter

There are numerous health benefits of play and laughter, including decreasing stress hor-mones, increasing infection-fighting antibodies, lowering blood pressure, and protecting the heart. Remember, it isn’t only that we laugh and play when we are happy; we are also happy when we laugh and play! Play and laughter is a choice. Make your choice today!

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“One cannot fight darkness, one must turn on light. One cannot fight disease, one must turn on life.”– Dr. Jean Belaval, D.C.

Beautiful Sleep

Your body does the majority of its healing, integrating, and re-organizing at night. For most of us, 6-8 hours sleep is ideal. Regularity and consistency is the best. We all have natural rhythms; find and honour yours. You spend close to 1/3 of your life sleeping! As comfort is an individual choice, support yourself through quality pillows, bed and bedding. Discover what works best for you and your body today!

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“Growth, healing, wellbeing, spiritual evolution, and even a reduction of back pain are all a by-product of you being in alignment.” - Dr. Norm Detillieux, D.C.

Choose Life

We all know that there are a number of behaviours that are harmful to our being, and many that we do to avoid life. When smoking, drugs, food, sex, T.V., gambling, etc. become addic-tions; they are detours from our path. We also need something to replace the old behaviours. What are your favourite life-affirming activities? What things make you feel most alive, con-nected, and full of joy? Understand your addictions/potential ad-dictions and unhealthy habits so you can recognize moments be-

fore you choose. A great question to ask you is, “How can I ‘Choose Life’ in this moment?” Your next action will be more in alignment with your highest good.

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“Health is our greatest & most valuable resource.” – Dr. Norm Detillieux, D.C.

Conscious Celebrations

For many taking time and effort to celebrate our selves is a foreign

or uncomfortable experience especially doing it in a healthy con-

scious way. Use this month to observe the changes you have made,

the insights you have gained, the healing that has been done, your health that has been

gained. This will act as a powerful springboard for your year ahead. Sharing these suc-

cesses with your family and friends can be a great way to motivate and inspire them as

well.

Top Ten Tips for Outrageous Vitality An Open, Clear and Flexible Nerve System Your nerve system is the master control system of your body and your spi-nal cord is the main conduit of energy flow in your body. Choose to have an adjustment at least once a week for maxi-mum performance and maximum benefit from your healthy lifestyle.

Maximum Nutrition Nurture yourself with whole, fresh and vibrant foods. Simple tips to follow - Happy foods are those that rot quickly and have a short list of ingredients with words that you can pronounce. A great question to ask yourself before eating "Is this going to clog me or cleanse me?" Enhanced Physical Fitness Choose a well balanced variety of activities involving strength, flexibility, grace, and endur-ance to support your body’s function, stability, longevity, and harmony. Choose activities that you enjoy and that feel good to you. Daily activity for a minimum of thirty minutes is ideal. Suggested activities include but are not limited to: strength training (ie: weight training and sports), flexibility (yoga and stretching), balance, grace, fine motor coordina-tion (Tai-Chi, dancing) and endurance (walking, running and swimming).

Mental and Emotional Wellbeing Your mind is a powerful, high performance, instrument. You can use your mind along with your emotions, for a reliable, state of the art, moment to moment, navigational system. Learning to use them together is very simple but not always easy so be patient with your self; be diligent, and practice.

Ultimate Hydration You are approximately 74% water. Bless your body with the cleansing power of water. This can be fun and easy and a great way to achieve a healthy body weight. There is no consistent amount that we should drink; this varies depending on our activity level, environment and food choices. Carrying a water bottle with you allows quick and easy re-hydration. As a guideline, aim to drink between 1 to 2 litres a day.

Social and Spiritual Wellbeing In our modern world social and spiritual wellbeing have become a lost art; overlooked or undervalued. However, these two components are fundamental cornerstones for your overall health and feed the flame of your vitality. Finding your core essence, answering the question of why you are here, and discovering how you will grow and evolve in service within your community, establishes your connection to yourself and others, grounding your existence to something greater than yourself.

Conscious Breath The act of breathing is not the same as the art of breathing. Although breathing is automatic, the art of breathing can be consciously practiced and improved (ie. directing breathing rate, rhythm and location) and can be a powerful tool to relax the body and mind, increase energy levels and further the body mind connection. Deep breath-ing releases stress, balances the nervous system, and increases oxygen levels. Ask at our front desk for a customized “Breathe” sticker for a friendly reminder or if you want to bring the art of breathing to another level attend one of our SRI workshops.

Play and Laughter There are numerous health benefits of play and laughter including decreasing stress hormones and increasing infection fighting antibodies, lowering blood pressure and protecting the heart. Remember, it isn’t only that we laugh when we are happy; we are also happy when we laugh! Laughter is a choice. Make your choice in any moment; make it today!

Beautiful Sleep Your body does the majority of its healing at night. For most of us, 6-8 hours of sleep is ideal. Regular-ity and consistency is the best. We all have natural rhythms; find and honor yours today. You spend close to 1/3 of your life sleeping! As comfort is an individual choice, discover what works best for you and your body.

Choose Life We all know that there are a number of behaviours that are harmful to our being and many that we do to avoid life. When smoking, drugs, food, sex, TV, gambling, etc. become addictions, they are detours from our path. We need something to replace the old. What are your favourite life affirming activities? What things make you feel most alive, connected, and full of joy? Understand your addictions/potential addictions and unhealthy habits so you can recognize moments before you choose. A great question to ask yourself is, “How can I ‘Choose Life’ in this moment?” Your next action will be more in alignment with your highest good.

A BEACON OF HEALTH, HEALING, WELLNESS

AND CONSCIOUS EVOLUTION

The Lifehouse Chiropractic Studio 1710 Jingle Pot Road Nanaimo, BC V9R 6H1

PH: 250-740-0333 transform@thelifehouse.ca

www.youtube.com/user/TheLifehouseChiro

www.thelifehouse.ca

$20 Canada/USA Printed in Canada