2. Chapter 3 Healthy mind and body

3. 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.

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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