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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 provided). 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 going you will more likely succumb to outside pressures, distractions or negative influences. For each topic imagine 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 pictures, 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 motivating 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.
“You don’t have to be sick to get well!” – Dr. Arno Burnier, D.C.
Intentions/Goals:
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Successes/Insights:
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Learning to identify our core values is an important tool to help navigate our lives. Our values 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.
Values
“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.
Intentions/Goals:
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Successes/Insights:
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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
“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
Intentions/Goals:
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Successes/Insights:
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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?"
Maximum Nutrition
“You’ll either invest in your health now or pay for illness later.” - Alita Madisen
Intentions/Goals:
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Successes/Insights:
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Choose a well balanced variety of activities involving strength,
flexibility, grace and endurance 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: weight training and sports (strength training), yoga and stretching (flexibility), Tai-Chi and dancing (balance, grace, fine motor coordination) and walking, running and swimming (endurance).
Enhanced Physical Fitness
“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.
Intentions/Goals:
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Successes/Insights:
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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.
Mental & Emotional Wellbeing
“It is chronic water shortage in the body that causes most
diseases of the human body.” -Dr. Fereydoon Batmanghelidj
Intentions/Goals:
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Successes/Insights:
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e
M
nk
Dri
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 depending 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 rehydration. As a guideline, aim to drink between 1 to 2 litres of water per day.
Ultimate Hydration
“The purpose of the chiropractic adjustment is to reunite man
the physical with man the spiritual.” – Dr. D.D. Palmer, D.C.
Intentions/Goals:
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Successes/Insights:
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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, 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.
Social & Spiritual Wellbeing
“Every human being is the author of his own health or his own disease.”
– Buddha
Intentions/Goals:
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Successes/Insights:
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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
“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.
Intentions/Goals:
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Successes/Insights:
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There are numerous health benefits of play and laughter, including decreasing stress hormones, 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!
Play & Laughter
“One cannot fight darkness, one must turn on light.
One cannot fight disease, one must turn on life.”– Dr. Jean Belaval, D.C.
Intentions/Goals:
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Successes/Insights:
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Your body does the majority of its healing, integrating, and reorganizing 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!
Beautiful Sleep
“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.
Intentions/Goals:
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Successes/Insights:
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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 addictions; they are detours from our path. We also need something to
replace the old behaviours. What are your favourite lifeaffirming 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 you is, “How can I ‘Choose Life’ in this moment?”
Your next action will be more in alignment with your highest good.
Choose Life
“Health is our greatest & most valuable resource.” – Dr. Norm Detillieux, D.C.
Intentions/Goals:
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Successes/Insights:
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For many taking time and effort to celebrate our selves is a foreign
or uncomfortable experience especially doing it in a healthy conscious 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 successes with your family and friends can be a great way to motivate and inspire them as
well.
Conscious Celebrations
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 spinal cord is the main conduit of energy flow in your body. Choose to have an adjustment at least once a week for maximum 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 endurance 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 coordination (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 breathing 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. Regularity 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
$20 Canada/USA
Printed in Canada
The Lifehouse Chiropractic Studio
1710 Jingle Pot Road Nanaimo, BC V9R 6H1
PH: 250-740-0333
[email protected]
www.youtube.com/user/TheLifehouseChiro
www.thelifehouse.ca