OCD and The Exercise Solution Instruction Guide

Paul L. Barr• 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

The Exercise Solution Components

1. Exercise

2. Nutrition

3. Journal

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!!!

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

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

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

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

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

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

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.

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.