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Chapter 3

Chapter 3. Healthy mind and body. We’ve looked at the external; now lets discuss the internal aspects of image. Our goal is to achieve and maintain optimal health. Reduce stress The World Health Organization has classified stress as a world-wide epidemic What is stress?

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Chapter 3

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  1. Chapter 3 Healthy mind and body

  2. We’ve looked at the external; now lets discuss the internal aspects of image. Our goal is to achieve and maintain optimal health • Reduce stress • The World Health Organization has classified stress as a world-wide epidemic • What is stress? • The inability to cope with a threat, real or imagined, to our well-being, which results in a series of responses and adaptations by our minds and bodies • Also, any situation that causes tension • Some experts believe that up to 80% of visits to doctors are related to mind/body stress.

  3. Salon/Spa Environment • High expectations from clients • High expectations from boss • Wide range of personalities • Among both clients & colleagues • Have to work with speed • Have to be on feet all day

  4. Steps to reduce stress • Meditation, nature walks • Positive affirmations • Deep breathing • Activity-stand & deep breath, close your mouth and breath deeply into your lungs through the nose • This calms yet energizes & lower blood pressure

  5. Steps to reduce stress • Establish daily routine • Go to bed and wake-up at same time each day if possible • Take meals at regular times • Establish daily routine • Don’t take on too much • Connect with nature daily

  6. Steps to reduce stress • Live a life of moderation • Eat, work, sleep, play, watch TV, etc. in moderation • Such practices will bring balance and harmony into your life, which will be reflected in your outer appearance

  7. Steps to reduce stress • R and R – sleep/rest • Tissues and organs are being rebuilt and renewed • The amount of needed sleep varies for individuals. Medical professionals recommend 7 to 8 hours per night. • Go to bed before 10 pm • If you are particularly stressed, this normalizes levels of stress hormones

  8. Steps to reduce stress • R and R – Relaxation • We all need a change of pace and the feeling of “getting away from it all.” • It let’s us return to work refreshed and eager to face the work at hand • Taking a few long weekends and yearly vacations are also essential • Smile • Laughter revs up our immune system, lowers blood pressure, and helps us sleep better • It is good for the soul, whether working or playing

  9. Nutrition Critical to your overall health picture • Food • Fuel for our body and provides energy; provides the raw material that renews and repairs our body’s tissues and organs • The Surgeon General says that 70% of all disease is related to deficiencies in the diet • That National Academy of Sciences says that 30% of all cancer is diet-related

  10. Nutrition Guidelines • Eat plenty of fruits, veggies,beans, and whole grains • Eat a variety of foods • Avoid fast food, which is packed with salt, sugars, and fat • Use sugar, salt or sodium, and alcohol in moderation

  11. Nutrition Guidelines • Maintain a healthy weight • Eat sensible portions • Eat in calm environment • Chew each bite thoroughly • Don’t eat unless hungry • Stay hydrated • Drink 64 oz. ( 8 eight oz. Glasses)daily • Our body is 60-70% water. Water is responsible for a wide variety of metabolic functions including oxygenating our blood and giving us energy

  12. activity • Each table think back to the first day of this week to the fast food you have purchased and eaten daily • List the fast foods you have eaten and how much you have spent on such food • Come up with a daily average and multiply by 7 and see how much money you could save by preparing nutritious foods at home

  13. Sound fitness program • Aerobic activity • Try a brisk, 20 min. walk before work or in middle of day and see the difference it makes in your energy level • Stretching • Enhances flexibility, eases tension, improves range of bodily motion and agility, acts as a warm-up or cool-down from aerobic activity

  14. Sound fitness program • Try to do a few stretches after each client; they can be done in less than a minute • Weight-bearing activities • Build strength and endurance • In building muscle, you are developing a leaner, fat-burning body and helping prevent osteoporosis • Fitness goal –three 30 min. sessions of aerobic activity weekly

  15. summary • Maintaining a healthy body and mind are both critical for projecting the best possible image whether in your personal or your professional environment. • The reduction of stress will help maintain a healthy body and mind also;resulting in a longer and happier life

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