NINA ROWAN – WELLNESS COACH

1. NINA ROWAN – WELLNESS COACH www.rowanhealth.com 512.732.0772

2. Bio • Associated with Gary Keller and Keller Williams for over a decade. • Nina Rowan, CSCS (Certified Strength & Conditioning Specialist) • More than 16 Years Experience as Lifestyle Change Management Consultant and Trainer • 27 Years Experience in Resistance Training, Fitness, and Nutrition • Masters of Science and Bachelors of Arts • Mental Health Therapist Training and Experience www.rowanhealth.com 512.732.0772

3. Core = Health www.rowanhealth.com 512.732.0772

4. Challenges • Energy • Intelligence: Excuses & Rationalizations • Fear • Unhealthy Cycles • Momentum • Habits

5. Challenges • Energy • Intelligence: Excuses & Rationalizations • Fear • Unhealthy Cycles • Momentum • Habits

6. Replace Fear with Faith • Pay attention to what comes in your mind. (Trash in, trash out) • Where your mind goes your energy flows. What you think becomes your focus. • Fear is a following energy not a leadership energy. • Difficult to make lasting changes.

7. Challenges • Energy • Intelligence: Excuses & Rationalizations • Fear • Unhealthy Cycles • Momentum • Habits

8. Weight loss, look better, feel better Find new diet, health, exercise approach Feel bad about self, body, and health Battered Wife Syndrome Analogy www.rowanhealth.com 512.732.0772

9. Challenges • Energy • Intelligence: Excuses & Rationalizations • Fear • Unhealthy Cycles • Momentum • Habits

10. Optimal www.rowanhealth.com 512.732.0772

11. 8 Steps to Better Health • Rinse your Sponge - The Importance of Water • Eating for Fuel – Meeting Your Energy Needs • Quality Fuel for a Balanced Diet • Posture- Good Body Position • Flexibility-Stretching • Strength- Resistance Training • Cardio -Working Your Heart • Use Your Head – Meditation, Visualization, Stress Reduction www.rowanhealth.com 512.732.0772

12. 1. Rinse your Sponge • Flush Toxins- Body is a Hydrolyzed Environment • Deters Appetite (thirst-hunger artificial response) • Improves Digestion • Dehydration Slows Metabolism • Muscle Is Compromised of 70% Water, Fat is 25% Water…you need more as you workout, enhance muscle performance • Enhance Sleep and Energy www.rowanhealth.com 512.732.0772

13. Solution: Develop A Water System • Start with 4 bottles a day • Work up to ½ your body weight in ounces (ex. 150 = 75 oz.) • Dedicate a place for your water in your office or environment www.rowanhealth.com 512.732.0772

14. 2. Eat For Fuel- Meeting Your Energy Needs • “Keep Your Energy to Maintain Your Focus” • Spiritual, Physical, Emotional, Mental and Business Energy • Eat for Physical Energy www.rowanhealth.com 512.732.0772

15. Mismatch of Eating and Energy Needs Fuel Needs are less but instead big Dinner; increasing food/fuel during the day Real Energy for Fuel Needed Fuel needs greater at start of day, but instead no breakfast, often just carbohydrates & stimulants www.rowanhealth.com 512.732.0772

16. Solution: • Eat more fuel when you need more energy • Your choice of fuel/food directly impacts your energy. Bigger breakfast Snack Lunch Snack Light Dinner www.rowanhealth.com 512.732.0772

17. 3. Quality Fuel for a Balanced Diet • Eat real foods • Lean Proteins and Complex carbohydrates are absorbed more slowly in the blood stream www.rowanhealth.com 512.732.0772

18. Unhealthy Options www.rowanhealth.com 512.732.0772

19. Prepared “Real” Healthy Option Foods www.rowanhealth.com 512.732.0772

20. Healthy Options www.rowanhealth.com 512.732.0772

21. Interesting Alternative Foods www.rowanhealth.com 512.732.0772

22. Supplementation to Address Deficiencies and Challenges • Maximum value snacks- be prepared • Digestive Enzymes- support the base system of your overall health • Vitamins-to address deficiencies and less than optimal foods and conditions. www.rowanhealth.com 512.732.0772

23. Solution: • Choose Quality Fuel for a Balanced Diet • Eat Lean Proteins; they are digested slowly • Eat Complex Carbohydrates; vegetables, beans • Eat fewer Simple and Processed Carbohydrates; pasta, chips, desserts, alcohol (they are more readily absorbed and converted into the body fat than Complex Carbohydrates • 5- 7 servings of Vegetables and Fruits More Vegetables than fruit if goal if to be lean www.rowanhealth.com 512.732.0772

24. 4. Flexibility-Stretching • Relieves Pain • Enhances other Physical Training • Promotes Muscle Growth • Improves Posture • Anti-aging solution www.rowanhealth.com 512.732.0772

25. Solution: • Stretch the muscles that you are currently working • Do one basic stretch daily • Flexibility is a practice www.rowanhealth.com 512.732.0772

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27. 5. Posture- Good Body Position “Posture is exercise, and our posture in daily life-the way we sit at a desk or stand in a line- has a bigger impact on our physical well-being than we can imagine” “…posture has a measurable and profound effect on a person’s health.” “…develop the financial posture of a Millionaire Real Estate Investor- the unconscious habits that guide you all day, every day.” www.rowanhealth.com 512.732.0772

29. Solution: Monitor your body position • Pay attention • Focus on Good Body Position • Breathe in Good Body Position • Move in Good Body Position www.rowanhealth.com 512.732.0772

30. 6. Strength- Resistance Training • MREA- Exercise for Physical Energy • Strength Train for Lean Muscle Mass • Increases your metabolism • Supports your structure • Combats effects of aging • Look Better www.rowanhealth.com 512.732.0772

31. Solution: Start a Resistance Training Program www.rowanhealth.com 512.732.0772

32. 7. Cardio -Working Your Heart • Relieve and Lower Stress • Ward off Heart Disease • Lower Blood Pressure • Challenge our Most Important Muscle www.rowanhealth.com 512.732.0772

33. Solution: Get 20-30 minutes of cardio 3-5 times a week • Walk when you can, use the stairs • Put it in your schedule • Do in increments if necessary • (10 minute cardio 3 times a day) www.rowanhealth.com 512.732.0772

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35. 8. Use Your Head – Meditation, Visualization, Stress Reduction • Clear and Focus Your Thoughts • Meditate • Positive Affirmations • Visualization • Focus on Your Spiritual Energy • Consciously Address and Release Your Stress www.rowanhealth.com 512.732.0772

36. Solution • Schedule Sacred time in your calendar • Turn off the NOISE, inner and environmental • Choose your feelings • Use your Mind/Body connection to give you more information • Get support, ask for help, use guided meditation CDs www.rowanhealth.com 512.732.0772

37. 8 Steps to Better Health • Rinse your Sponge- The Importance of Water • Eating for Fuel – Meeting Your Energy Needs • Quality Fuel for a Balanced Diet • Posture- Good Body Position • Flexibility-Stretching • Strength- Resistance Training • Cardio -Working Your Heart • Use Your Head – Meditation, Visualization, Stress Reduction www.rowanhealth.com 512.732.0772

38. Be brilliant in order to motivate you to be healthy • Move toward better health rather than away from injury, pain, medical crisis, or fear. • Use the Keller/Williams training you have received and apply the knowledge to your biggest asset ---YOUR HEALTH. www.rowanhealth.com 512.732.0772

39. Rowan Health Concepts • Wellness Coaching for Individuals and Business • Nutritional Testing • Enzyme Therapy • Stress / Life Management Coaching • Weight Management • Strength / Flexibility Conditioning “No OneSucceedsAlone” www.rowanhealth.com 512.732.0772

40. Contact Information: Rowan Health Concepts PO Box 5030 Austin, TX 78763 www.rowanhealth.com nina@rowanhealth.com 512.732.0772 www.rowanhealth.com 512.732.0772