achieving wellness on the go!
TRANSCRIPT
![Page 1: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/1.jpg)
![Page 2: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/2.jpg)
Dr. Nathalie Beauchamp
• Owner of Beauchamp Chiropractic: A Creating Wellness Centre.
• Dr. Beauchamp is a wellness chiropractor, a certified personal fitness trainer, a professional natural bodybuilder, a wellness consultant and lecturer.
• Co-Author of the book Wellness On The Go
• Creator of Roadmap to Wellness, an on-line, self-pace education/coaching program.
• Her mission is to bring wellness and optimal health locally and globally.
![Page 3: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/3.jpg)
Goals For Our Lecture
• Shifting the way we think about health • Understanding wellness and what it means• The impact of stress – the importance of the nervous system• Wellness in the physical dimension – tools and tips• Wellness in the biochemical dimension – tools and tips• Wellness in the psychological dimension – tools and tip• Questions
![Page 4: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/4.jpg)
Your Health – Your Life
![Page 5: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/5.jpg)
![Page 6: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/6.jpg)
HEALTH QUIZTrue or False
It is possible that a person could have heart disease, cancer, high blood pressure and yet
not feel any symptom?
TRUE or FALSE
![Page 7: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/7.jpg)
HEALTH QUIZTrue or False
When a person has no symptoms, does it means that he/she is healthy?
TRUE or FALSE
![Page 8: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/8.jpg)
![Page 9: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/9.jpg)
“A major concern is that so many people are turning to pills; they are simply ignoring the
warning signs of ill health. Symptoms or pain tells us something is wrong.”
![Page 10: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/10.jpg)
![Page 11: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/11.jpg)
![Page 12: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/12.jpg)
Fire Analogy – Crisis vs Prevention
![Page 13: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/13.jpg)
Stress anyone?
![Page 14: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/14.jpg)
Why stress is so important to understand
Stress is one of the
leading contributors to
preventable disease.
![Page 15: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/15.jpg)
What is stress?
Hans Selye was the founder of the concept of stress.
He was a Canadian MD, Ph.D., endocrinologist and became famous for presenting his research on the concept of Stress as a specific condition he termed
GAS – General Adaptation Syndrome.
![Page 16: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/16.jpg)
Two Types of Stress
1. Positive stress = Eustress
2. Negative stress = Distress
Not all stress is bad stress.
![Page 17: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/17.jpg)
The Effects of Stress
– Doubles the rate of heart and cardiovascular problems
– More than doubles the rate of anxiety and depression
– Doubles the rate of substance abuse
– Doubles the rate of infectious diseases
– Doubles the rate of relationship problems
– Triples the rate of back pain
– Contribute to a five time increase in some cancers
![Page 18: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/18.jpg)
Causes of Stress
Physical Stress
Bio-chemical Stress
Psychological Stress
![Page 19: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/19.jpg)
Physical Stress
Birth trauma Slips and falls Inactivity Overwork Illness Motor vehicle injury Sport injury Electromagnetic stresses:
Airplane travel Cell phones Fluorescent lights High voltage power lines Microwave ovens Television Computers
![Page 20: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/20.jpg)
Psychological Stress
Anger
Anxiety
Depression
Fear
Guilt
Inadequate sleep
Deadlines
Family life Finances
Relationships
Co-Workers
Traffic
![Page 21: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/21.jpg)
Biochemical Stress
Alcohol
Caffeine
Drugs (all kinds)
Nicotine
Nutritional deficiencies
Processed foods/sugar
Pollution
Processed foods
![Page 22: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/22.jpg)
So, if you experience or suffer from:
• Anxiety
• Back pain
• Depression
• Fatigue
• Weight gain
… then you may be suffering from stress.
Do any of these problems affect anyone here today?
• Insomnia
• Relationship problems
• Stiff neck
• Upset stomach
• Constipation or diarrhea
![Page 23: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/23.jpg)
What are the Determinants of Longevity & Quality of Life?
• Genetics?
• Lifestyle ?
• Brain and Nervous System?
![Page 24: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/24.jpg)
Lifestyle Effects on Longevity
• Normal Blood Pressure: Adds 4 yrs
• Normal Cholesterol: Adds 4 yrs
• Healthy Weight: Adds 1-3 yrs
• Regular Exercise: Adds 1-3 yrs
• Optimistic Outlook: Adds 6-7 yrsBy eating a clean diet, being fit, and thinking well you can add up
to 21 years to your life!
![Page 25: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/25.jpg)
Nervous System• Fact 1.
We live our lives through our nervous systems: it’s the master system
![Page 26: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/26.jpg)
Nervous System• Fact 2:
The nervous system coordinates all tissues, cells and organs in the body.
![Page 27: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/27.jpg)
Nervous System• Fact 3.
Nervous System Interference
A state of the body where overwhelming lifestyle stress causes interference with the nervous system function and results in spinal misalignment.
![Page 28: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/28.jpg)
![Page 29: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/29.jpg)
How do you “feel” versus…
![Page 30: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/30.jpg)
The Lifestyle The Lifestyle Choices You Make Choices You Make Today Will Today Will Determine Determine YOURYOUR Health Tomorrow!Health Tomorrow!
![Page 31: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/31.jpg)
What is Wellness?What is Wellness?
![Page 32: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/32.jpg)
The degreedegree to which an individual experiences health and vitality in the 3 dimensions of live.
Wellness and illness exist on a continuum. The human body is never static. Every decision you make moves you towards
wellness - or away from it.
![Page 33: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/33.jpg)
Wellness in the physical dimension – Be Fit
![Page 34: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/34.jpg)
![Page 35: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/35.jpg)
Physical Dimension
1. Setting Your Goals
2. Strength
3. Core strength
4. Stretching
5. Cardio
6. Sleep and recuperation
![Page 36: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/36.jpg)
Where are you going? What are your goals?
![Page 37: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/37.jpg)
1- Setting Your Goals
Creating S.M.A.R.T goals– Specific
– Measurable
– Attainable
– Relevant/Realistic
– Timely and Tangible
![Page 38: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/38.jpg)
2. Strength training• Use a log book for commitment
and training improvements• Train each body part once a week• Combine two body parts per
workout
– Day One- Chest, Biceps and Core– Day Two- rest– Day Three- Back, Triceps and Core– Day Four- rest– Day Five- Legs and Core– Day Six- rest– Day Seven- Shoulders, Traps and Abs
![Page 39: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/39.jpg)
3. Core Strength
• Importance of a strong core
• Not just your abs!
• Posture muscles
![Page 40: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/40.jpg)
4. Stretching
• Stretching is over rated…
• Try Yoga or Pilates
• Stretch only the body part you are working out that day
![Page 41: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/41.jpg)
5. Cardio
• Why cardio?
• Short burst vs long distance
• How long to get the benefits?
![Page 42: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/42.jpg)
6 - Sleep
• Sleep is crucial for proper metabolism, repair, growth, and immune function.
• Why your body needs sleep:– Regulates hormones
– Can prevents cancer
– Links to heart attack and stroke
– Decreases inflammation
– Increases energy level
– Better memory
– Healthy weight
– Links to depression
![Page 43: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/43.jpg)
6 - Sleep
Tips For Restful Night Sleep• Keep schedule
• Create a bedtime routine
• Maintain a healthy weight
• Exercise daily
• Make your bedroom dark
• Get some sunshine
• Avoid caffeine after noon
• Journaling
• Avoid alcohol
• Remove your clock from view - EMFs
• Power naps
![Page 44: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/44.jpg)
Sleeping position
![Page 45: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/45.jpg)
Wellness in the Biochemical Dimension – Eat Right
![Page 46: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/46.jpg)
![Page 47: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/47.jpg)
Nutrition - Basic
![Page 48: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/48.jpg)
Nutrients
Macronutrients: Proteins, Carbohydrates and Fats
Micronutrients: Vitamins, Minerals and Water
![Page 49: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/49.jpg)
Proteins
Function – muscles, tendons, ligaments, skin and hair
12 non-essential amino-acid and 8 essential amino-acid
Energy = 4 calories per gram
How much do we need? – level of activity
![Page 50: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/50.jpg)
Protein Consumption Considerations
• Average adult .4 gr. per pound-weight
• Exerciser\active .5 gr. to .75gr.
• Athlete .6 gr. To 0.9 gr.
• Bodybuilder 1.0 to 1.5 gr.Ex.– 200 pound active men = 100 gr.
![Page 51: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/51.jpg)
Proteins
Good protein sources:
Organic beef
Organic chicken
Non-toxic fish
Organic Eggs
Legumes, nuts and grains
Fermented soy products
Whey protein powder
![Page 52: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/52.jpg)
Proteins
Protein to limit or avoid:
Luncheon meats/hot dogs
Non-organic meats
Dairy products (non-raw)
Non-fermented soy
![Page 53: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/53.jpg)
Carbohydrates
Are they that bad?
Simple versus complex
Energy = 4 calories per gram
Function of Carbs (brain – blood sugar – glycemic index)
Insulin - diabetes
Fiber (soluble and insoluble) 20 to 35 gr.
How much Carbs do we need?
![Page 54: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/54.jpg)
Carbohydrates
Good sources:
Vegetable – all kinds
Oatmeal
Yams and sweet potatoes
Lentils
Beans
Brown rice
Fruits
Whole grain bread and pasta
![Page 55: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/55.jpg)
Carbohydrates
Sources to limit or avoid:
White rice
White pasta
White bread
Instant oatmeal
Fruit juices
Process breakfast cereals
Bagels
Candy/sweets
![Page 56: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/56.jpg)
Fats
Why we need fat: (cell – soluble vitamins –insulation organs – tissue structure – fuel –hormones)
Types of fat
How much do we need?
![Page 57: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/57.jpg)
Types of fats
Saturated fats: animal products, butter cheese and cream, coconut oil, palm oil and hard margarine (solid or semi-solid at room temperature)
Poly-saturated fats: (liquid at room temperature): safflower oil, sunflower oil, soy bean oil, corn oil
Mono-saturated fats: canola oil, olive and peanuts –liquid at room temperature but solid when refrigerated
Trans fat: (hydrogenation) potato chips and donuts
Cholesterol (animal products and dairy) – 1000mg daily needed
![Page 58: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/58.jpg)
Fats
Good fats:
Fish oil
Flax seed oil
Coconut oil
Olive oil
Almond oil
Walnut oil
![Page 59: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/59.jpg)
Fats
Fats to avoid or limit:
Trans fats
Fried food: any kind
Saturated fats from red meat and cheese
Salad dressing - mayonnaise
Cookies and cracker
Partially-hydrogenated vegetable oils
Margarine
Processed cooking oils
![Page 60: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/60.jpg)
Nutritional Typing ™- Our differences!
![Page 61: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/61.jpg)
![Page 62: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/62.jpg)
How do you know if you are eating right for your type?
• Do not feel satisfied with your meals
• Have craving, especially for sugar
• Have frequent and intense hunger (especially protein type)
• Experiences mood swings
• Experiences some degree of brain fog
• Have inconsistent or and low energy
• More prone to feeling anxious and depressed
• More prone to addictions
• Will be very prone to being overweight or underweight
• Are prone to all types of degeneration processes
![Page 63: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/63.jpg)
![Page 64: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/64.jpg)
Vitamin basics
• Multivitamins – are they all created equal?
• Omega 3 (EPA and DHEA) – benefits
• Calcium, Magnesium, Vitamin D – requirements
• Greens
![Page 65: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/65.jpg)
How do “YOUR” Multi-Vitamins rate in terms of absorption/quality?
• Quest Extra once per day 1 star• Equate Complete 1 star• Centrum no star• Life Brand Optimum .5 star• One a Day Adult no star• Kirkland Daily Multi .5 star• Jamieson Regular Vita-Min 1 star • GNC Ultra Mega 1.5 star• Equate Century Complete no star• Sisu Multi Active 2.0 stars• Swiss Super Adult 2.0 stars• Douglas Laboratories 5.0 stars• Creating Wellness 5.0 stars
![Page 66: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/66.jpg)
Fish Oil - Omega-3
• Omega 6 and 9?
• Omega 3 are found in abundance in fish oil
• Look for formulas that are purified with an advanced detoxification process to remove potentially harmful compounds, such as mercury and lead.
Support:
2. Cardiovascular health
3. Brain function
4. Joint health
5. Blood sugar metabolism
6. Pregnancy and child development
7. Increase energy
![Page 67: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/67.jpg)
Calcium Supplements
• Quality source
• For better absorption Calcium needs to be combine with:
– Magnesium
– Vitamin D
– Vitamin C
• Also needs trace minerals and other vitamins for proper absorption and “delivery”: Silicon, Strontium, Boron, Vitamin K, Copper, Zinc, Manganese…
![Page 68: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/68.jpg)
Greens
• Wheat grass or barley grass juices are green juice pressed from young wheat and barley plants that are one of the richest sources of chlorophyll, natural vitamins, minerals, enzymes and life energy available.
• Wheat grass and barley grass are very high in chlorophyll.
![Page 69: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/69.jpg)
Wellness in the Psychological Dimension – Think Well
![Page 70: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/70.jpg)
What Is Your Vision For Yourself?
![Page 71: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/71.jpg)
![Page 72: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/72.jpg)
Tools for Wellness in the psychological dimension
1. Goals – where is your road map?
2. Meditation/visualization
3. Yoga
4. Exercises you enjoy!
5. Proper nutrition/fuel for your body
6. Daily affirmation
![Page 73: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/73.jpg)
Tools for Wellness in the psychological dimension
• Monitor what you are reading-watching and listening to
• Read self empowering book
• Avoid watching the news before going to bed
• Surround your self with positive people
• Vision Board – The Secret.tv
• Have fun – don’t forget life is a game
![Page 74: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/74.jpg)
The Creating Wellness™ Continuum
Which way are you moving…on the Which way are you moving…on the Wellness Continuum?Wellness Continuum?
Away from disease or towards Away from disease or towards wellness?wellness?
![Page 75: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/75.jpg)
“Take good care of your body.
It’s the only place you have to live.”
Jim Rohn
![Page 76: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/76.jpg)
My offer to you…
![Page 77: Achieving wellness on the go!](https://reader033.vdocuments.net/reader033/viewer/2022052622/559657fd1a28abb7428b4686/html5/thumbnails/77.jpg)
www.drnathaliebeauchamp.com
www.beauchampchiropractic.ca