2. Core Belief and Change
Fulfill a positive
prophecy
Often our belief is based
on misperception or
outdated information
Fitness & Health
knowledge including
Rehabilitation has
advanced with amazing
results
Just keep an open mind
3. Brain synapsis
In a history of 20 years of clinical trials it has been
confirmed that there is a great deal of plasticity in the
brain > in other words it is more powerful to heal than
we used to believe
New neurons have been found in brain of 70 year olds
and over
New pathways were created in brains to overcome
dysfunction or injury
4. Motor Movement Imagery
Imagining the movement as part of preparation done
by elite athletes such as Olympians do to train
Imagine rehearsing movement in a strong healthy
neuro-muscularly correct bio-mechanical movement
5. Adjustments
Changes happen without our knowing it until it is
pronounced
Keep striving for correct body mechanics, when
exercising, walking, sitting
Breath deep
Sternum up!
6. Eyes
Eyes are an important part in the function of balance
It is important to keep them exercised with blinks, and
following a pattern
Changing focus
After scanning the ground surface; Look straight
ahead and use peripheral vision; which includes
memory
8. Ears-Communication
Full attention listening with an open heart, mind and
soul.
Learning about the changes that affect hearing like
lower octaves, and reduction of vibration reception.
9. Public Perceptions
Of various human conditions due to ignorance
ie: treating some one with hearing loss as ignorant
Ie: treating a chronic condition as contagious when it
is not
Ie: treating someone as a slow brainer when it is only
body mechanics that are slow
11. Your True Self
How deep is you passion?
How Much do you hide?
What do you show and express?
Do you feel understood?
cared about?
wanted?
Do you express in words and affect your feelings?
12. Nose-Breathing
ZIP the LIP
Breathe in through the nose
Feel the STERNUM RISE
PULL Belly button in
Feel the air move through your nose, throat, lungs,
belly then back up and out nose
And ZEN breath means no effort
13. Wake up + Warm up
Yawn and stretch until the eyes water to activate the
parasympathetic system.
After relaxed clasp hands behind head, push back
against hands to help open pectorals making room to
fill the lungs
Align the cervical spine
14. Mouth- Swallow
Tongue the root needs to stay strong
Good posture helps prevent drooling
Use nectar to moisturize and coat throat
Chew food well, gather toward front of tongue, tip
chin down and use tongue to move toward back of
throat to complete swallow; follow with another
swallow of nectar.
15. Mouth - Speech
Breathe, start speaking on the exhale
Neuro warm up combined thought and movement
Tongue loosening, cheeks, lips, neck
Inhale speak on the exhale: AEIOU, say: Lips, Teeth,
Tongue, Jaw
Krak, Krek, Krik, Krok, Kruk- exercises the larynx
Martial arts teaches relax, slow to get fast
16. Face - Expression
Smile even with a booboo
Lack of expression often gets interpreted as apathy or
anger
Keep an internal happy thought to cheer you up
Neurological decline can be unnoticeable- exercise
(even the face and mouth) can
17. Bright Eyes
Follow a pattern with eyes (watch focus)
Tap next to outside of eye socket doz X
Under pupil on socket
Inside eyebrows
Hold index fingers on tear ducts lightly
Then blink 25X
18. Neck
Bones are held by Muscles
Yawn till eyes water (to activate parasympathetic
system)
Clasp hands behind your head
Open elbows wide to make room for deep breath into
lungs
Push head back against hands to strengthen muscles
in the back of the neck
19. Arms, shoulders
Move BIG
Isolate the muscles !
Start gently
Triceps, biceps,
Trapezius + deltoids > lift forearms and elbows to chin
raise + lower same speed
20. Hands
Use a tennis ball to stretch between
fingers
Then use power to spread fingers and
ball in it
Roll fingers into crease of palm
Touch each finger to thumb
Airplay piano
21. Male Energy Supplements
Contact medical or pharmacological advisor for
interactions with medication
Andropause = reduction of Testosterone
Possible Symptoms = lower libido + energy levels, sleep
disruption, depression, irritability
Supported by studies
http://www.energytimes.com/pages/departments/1102/sup
psavvy1102.html
Peroxynitrite for cardio/neuromuscular disorders
Tribulus terrestric, fenugreek (spice), Panax ginseng,
Rhodiola rosea, mineral zinc, calcium fructate,
polyphenols in grapes/apples
22. Women’s energy Supplements
Before using consult medical or pharmacological
advisor
Menopause = reduction of Estrogen
Possible symptoms = reduction in libido + energy
levels, sleep disruption, anxiety
Black Cohosh, Dong quai (Angelica sinensis)Ginseng
(panax ginseng), Kava (Piper methysticum), red clover
(trifolium pratense), soy , DHEA
23. Core flexibility & strength
Stiff core leads to falls
• Lean side to side
Twist
Forward & Back
24. Heart matter
DO
Aerobic exercise
Remove white, flour, sugar, salt
Reduce fried foods
Add
omega3 oil or Salmon
Whole grains
25. Digestion
Digestion starts in the mouth with saliva
Chew slowly and thoroughly
If swallowing is a problem – take swallow of
nectar- chew- swallow- take another swallow
26. Drive, walk, talk, listen
Keep flexible
Do one thing at a time mindfully
Breathe deep to stay oxygenated and keep lung
capacity for your brain an energy
27. Quads and Gluts
Quads
best strengthening is squats with weights in hands or
on shoulders
2.5 mph engages the gluts
Alternatively take big steps
backward (even on treadmill)
28. Peaceful Sleep
Sleep hygiene
Consistent hours
Dark room
Tuck yourself in like a baby
Make sure pillow is thick enough
Cover comfortable light
Room temperature more cool than too warm
Stop drinking 2 hours before bedtime to increase
length of sleep hours
29. Calves
The muscles in the calves can get really tight and can
cause cramps when electrolyte imbalance occurs.
Stay hydrated with electrolyte infused water
Warm them with gentle exercise, build them with
resistance and the stretch them.
Build with weight in hands or on shoulder raise onto
demi-toe lower below floor level
Stretch flexing foot toward knee hold
30. Ankles
Ankles are a major joint
In the scheme of balance
Raise your toes when walking to prevent foot drop
make circles with your feet to loosen the ankle
If that doesn’t work grip your heel and use your hand
to rotate the foot which in turn moves the ankle, take
several minutes till you feel loosening
Apply joint cream and take appropriate supplements
31. Feet
Strengthen your arches by raising your heels
Stretch your arches by pointing toes and flexing them
toward your knees
Stand with weights in hands for the raises to speed the
building of arch and ankle
A side good effect is osteoporoses recovery
Treat your feet with lotion
32. Basic Exercise
Main Areas to stay mobile (ambulatory) =get up and
go
1 squats, side lunges
2 longer stride to exercise gluts (2.5+ mph)
3 triceps dips or raises for rising from chair and turning
in bed
33. Retreats
A few minutes, hour or days can provide a retreat from
chaos.
Make the environment conducive on a chair, mat or
trip by setting an intention and a time
Add music, plants, reading or blanket for comfort
34. Complimentary Activities
Set the scene for a calm environment
Simplify the environment
Deep Breath in = peace > exhale toxins
Ignite a new paradigm of health
35. Skin I
This week concentrate on your skin,
eat well,
Rest
Cleanse and moisturize especially in dry climate
outside or in
Use suntan lotion
36. Skin II Herbs, Supplements, Lotions
Silicon, Astataxanthin, Vitamin C & E are preferred
supplemental support.
Cetaphil, Cerave' and Oil of Olay have been
recommended by my Doctors.
Of Course Omega 3
All available at drug, grocery and discount Stores.
37. Supportive Nutrition
As much fruit (min 4 daily)
Salad as Main Dish
Vary greens to the max
Few starchy(-corn, -potatoes)
Beans, legumes (1 cup daily)
Lean fish (twice weekly + 1 egg )
Flaxseed daily (1 T)
Nuts + seeds (1 oz Raw)
Mushrooms(phytochemicals)
Beef , turkey, chicken, fish
Broccoli has the highest level protein
Romain based, dressing on side
Blue berries, straw, mellon
Broccoli, peas, kale, brussel
Butternut –acorn squash
Eggplant, beans
Flounder, sole, salmon
Or walnuts, soybeans
Pecan, walnuts, macadamia
Great flavor
12 oz max a week
Nutrition Supplements
recommended
38. Supportive Brain Supplements
Brain Function
Depends on adequate intake of :
Short-term Memory
Vitamin B12, vitamin C, Vitamin E
Performance in Problem-solving tests
Riboflavin, folate, vitamin B12, vitamin C
Mental Health
Thiamin, niacin, zinc, folate
Cognition
Folate, vitamin B6, vitamin 12, iron, vitamin E
Vision
Essential fatty acids, vitamin A
Neurotransmitter synthesis
Tyrosine, tryptophan, choline, Omega 3
Magnesium, DHA, polyphenols, vitamin D
Glutamate, estrogen, glutathione, cytosine, Selenium, CoQ10, WATER/ELECTROLYTES
Osteo 8 for osteoporosis rebuilding (Chinese Herb) clinical trial supported
There are daily minimum requirements and Tolerable Upper Level intakes per day.
I need age, height and weight to provide a personalized complete list of daily nutrient intake
39. Nutritional Stress Support
Nutritional Stress Relief (Natural and Homeopathic )
To help calm the nervous system: taurine, glycine, and
GABA (Zeff, 2007);
“Rescue Remedy” flower essence tincture: (Casler,
2010) available in health food stores like Warehouse
Vitamins.
Herbs: Valerian, passionflower, or hops and
chamomile (Zeff, 2007)
A New science measures Organic Acids in Urine,
Specimen can be sent in by mail at
www.Metametrix.com/organix (Casler, 2010)
40. Some guidelines for supplements
and Seasonings
Flaxseed 1T
Flax Oil 1t
Walnuts 4T
Soybeans 1 ½ c
Tofu 1 ½ c
Tea >Chinese = Jasmine Japanese =Sencha
Healthy seasoning
Sweet >powder equal ginger, cinnamon, xylitol
Flavor >powder turmeric, garlic, ur choice dried leaves
41. Shopping Guide
When shopping in a Supermarket
The fresh and wholesome foods are shelved around the
perimeter of the store
The center aisles have the processed foods
You want to look for minimal ingredients, the more
pure an item the healthier it is
Supplements may be an exception
Items at the ends of aisles are often just promotions to
discontinue; use care when considering purchase
42. Sharing
A new Spirit enters the equation when honest sincere
and gentle sharing of information and feelings occurs
A better quality of life for all concerned can happen
when that goal is held aloft
Making choices is avoiding sacrifice, or keeping
sacrifice at a minimum
43. Relationships
In relationships changes occur without knowing
Communication is a bridge to harmony
Build a system to resolve conflicts
Pause
Take personal responsibility for a part
Apologies for that part
with questions, search for solutions
44. Healing Fear
Building strength is the anti-dote for fear
after physical or emotional incidents
A slow, cautious progression coupled with
repetition of technical and strategic
moves is part of the way to overcome fear
conscious or subconscious.
Building on successes however
insignificant they may seem
45. Meditations
Creating an inner calm by
just concentrating on
breathing first
Stay in the present moment
of OK right now
Do a good thing for yourself
1st & be compassionate with
yourself
Then a good thing for
someone else
46. Letting Others Help
People need people
Embarrassment or pride
are harmful to ourselves
Do allow others to have
the pleasure doing for us
what we cannot do for
ourselves
47. Day to Night
Transition gradually
Learn how you go from action to leisure
Schedule time with friends
Drink healthy beverages and amounts
Eat healthy snacks and amounts
48. Solving Sleep Problems
Use Cognitive behavioral therapy for relationship
issues
Use progressive relaxation techniques
Music or white noise
Stop ruminating
Try acupuncture
Avoid alcohol and cigarettes
Some awakinings will happen, relax
49. Support
Support comes in many forms
By speaking up to the following:
Health Providers
Internet (use credible sites)
Support Groups
Literature
Videos
50. Caregiver
For the caregiver: Take 4 hours a week for personal
rest or re-creation or recovery
Save your energy for the FUN things to do together
get as much help with the Activities of Daily Living
(ADL) as possible
Don’t jump in: watch the struggle to keep the muscles
No guilt
51. Gratitude
Keep an attitude of gratitude
Concentrate on the good things in the moment or life
Do not fulfill a negative prophecy
Keep a sense of Humor
Appreciate Caregivers
52. Calming Food
Silent inflammation is a major interference with healthy
weight and life
Dr Weil’s anti-inflammatory Pyramid is easy
http://www.drweil.com/drw/ecs/pyramid/press-
foodpyramid.html
Parkinson’s specific Nutritional plan
http://www.nutritionucanlivewith.com/
Stroke appropriate nutrition
http://www.strokeassociation.org/STROKEORG/LifeAfterStr
oke/HealthyLivingAfterStroke/Nutrition/Nutrition_UCM_
308569_SubHomePage.jsp
Ms
http://www.ehow.com/way_5147446_healthy-eating-plan-
multiple-sclerosis.html
53. References
Anthropology 324 The Human Machine Professor David Raichlen University of Arizona
Argue, John. Parkinson's Disease & The Art of Moving. Oakland: New Harbinger Publications, Inc., 2000. 95-99, 126-
131.
Farley Ph. D BG, Koshland GF, Prior MM (2004) Learning Big™ decrease bradykinesia in the upper and lower limbs in
people with Parkinson’s disease. Program No. 874.11. 2004 Abstract Viewer and Itinerary Planner. Washington, DC:
Society for Neuroscience, Online.
Hatfield, Frederick C. Fitness: The Complete Guide. Rev. 7th ed. Santa Barbara: International Sports and Sciences, 2001.
2.7-2.14,15.1-15.16.
Bose MD, Sue. Sleep and Parkinson’s Disease Lecture to APDA. 2004.
Montesorri, Maria. The Absorbent Mind. Oxford: ABC-CLIO Ltd., 1988. 130-135.
Yessis Ph. D., Michael. Kinesiology of Exercise. Columbus: McGraw-Hill, 1992. xi, 3,17,22,49,123,146.
Pearl, Bill. Keys to the Inner Universe. Pasadena: Physical Fitness Architects, 1982. 28-30.
Prudden, Bonnie. Myotherapy: Bonnie Prudden's Complete Guide to Pain-Free Living. New York: Dial Press, 1984. 75,
82.
Fuhrman, M.D. Joel. Eat to Live, Hachettebookgroupusa.com
Parolisi, NCCAOM Diplomat O.M. parolisi1@wbhsi.net
Ackerly, MD Mary, mypassion4health.com marymd@mypassion4health.com
Vera Shury is program director of PARKINSON’STRENGTH™, a program offered by Liberty Science LLC and based upon
the philosophy developed by John Argue in conjunction with Stanford Comprehensive Movement Disorder Center and the
Department of Neurology at Kaiser Permanente. Vera can be contacted at vshury@libertyscience.com
Zeff, T. (2007). Highly Sensitive Person's Companion. Oakland, CA : New Harbinger Publication, Inc.