OCD and The Exercise Solution Instruction Guide

1. OCD and The Exercise Solution Instruction Guide

2. Diagnosed 13 years ago with OCD and Clinical Depression Certified Personal Trainer Founder of Never Give Up Fitness, Inc Website: www.nevergiveupfitness.com Facebook: Never Give Up Fitness - Exercise is Power Twitter: @nevergiveupfit Marathon Runner Paul L. Barr

3. The Exercise Solution Components • Exercise • Nutrition • Journal

4. General Exercise Guidelines • Get doctor’s ok before starting an exercise program • Always stay hydrated while exercising • 1 day per week must be a rest day • NO EXERCISE allowed on rest day • Always Listen to your body!!!

5. Exercise Workout Components • Warm up = 5 - 10 minutes • Exercise workout: Aerobic or RT or both • Cool down = 5 minutes • Stretch = 5 minutes • Must be done in exact order • Can prevent serious injury

6. Aerobic Guidelines • Common Exercises:Running and Biking • Start slowly: • 3 times a week • 30 minutes each session • Continue for 3 months • After 3 months feel free to challenge yourself • Can combine with Resistance Training • Follow exercise workout components

7. Resistance Training Guidelines • Common Exercises: Free Weights and TRX Suspension Trainer • Start Slowly: • Full body workout: Start with large muscle groups and end with small • Legs, Chest, Back, Shoulders, Triceps, Biceps and Abdominals • 1 set of 8 - 15 repetitions per exercise • 30 seconds of rest between each set • Continue for 3 months • After 3 months feel free to challenge yourself • Can combine with aerobic exercise • Follow exercise workout guidelines

8. Journal • Keep track of progress • Releases thoughts from your brain • Write at least once a day • Write whatever you feel • No wrong way to write in a journal

9. Nutrition • Eat more meals and smaller portions • All vitamins and minerals the body needs comes from food • No need for supplements • Drink plenty of water throughout the day • Focus on the six food groups • Fruits • Meats • Dairy • Grain • Vegetable • Nuts

10. Resources • Tormenting Thoughts and Secret Rituals:The Hidden Epidemic of Obsessive-Compu​lsive Disorder • by Ian Osborn • Brain Lock: Free Yourself from Obsessive-Compu​lsive Behavior • by Jeffrey Schwartz

11. OCD and The Exercise SolutionTraining Workshop • One-Day Workshop in Exercise Therapy for the control of OCD • A Training Course for OCD Patients and Mental Health Professionals • Never Give Up Fitness, Inc., Founder, Paul L. Barr, a Certified Personal Trainer will offer an intensive 1-day training workshop in the use of Exercise Therapy for Obsessive-Compulsive Disorder (OCD). This workshop is open to current OCD Patients and licensed mental health professionals and those working under a license.

12. Workshop Components • This 1 day workshop will... • Introduce participants to the Exercise Solution Toolbox • Provide instruction in the basic techniques of exercise to treat OCD in adults, adolescents and children • Provide guidelines for how and when to modify exercise techniques to tailor the therapy to the individual. • Allow participants to practice the techniques of exercise under expert guidance • To talk about how nutrition plays a role in helping OCD • To talk about the importance of journalizing in the treatment of OCD. • Provide detailed exercise, nutrition and journal protocols and support materials used in exercise therapy.