living maximized peak performance five essentials

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Living Maximized Peak Performance Five Essentials

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Page 1: Living Maximized Peak Performance Five Essentials

LivingMaximizedPeak PerformanceF i v e

E s s e n ti a l s

Page 2: Living Maximized Peak Performance Five Essentials

Wellness Advisory Council

PURPOSE:

• Reduced injury rates • Increased recovery time • Increased energy and sustained performance • Enhanced focus and mental clarity • Improved training productivity• Extended athlete careers• Ensure health of athletes post-career • WINNING

Page 3: Living Maximized Peak Performance Five Essentials

MAXIMIZED MINDCHANGING TO THE MIND OF A CHAMPION

Peak Performance

Page 4: Living Maximized Peak Performance Five Essentials

MENTAL CONDITIONING

Mental messaging creates current image you have of yourself and is determining much of your results

TAKES 30 DAYS TO CHANGE THOUGHT PATTERNS – National Institute of Mental Health

Process for changing patterns is exposure to new, repetitive messaging

Peak Performance

Page 5: Living Maximized Peak Performance Five Essentials

THE CURRENT IMAGE

• “I’m a” (sugar addict, person who’s easily injured, lazy person)

• “I’m not a” (vegetable person, good cook, a lifter, a runner, a fast person)

• “I like” (Junk food too much)

• “I don’t like to” (cook, make new food, eat healthy)

• “Because of X I get Y result” (Of my background, past, mistakes,,,,)

Peak Performance

Page 6: Living Maximized Peak Performance Five Essentials

CHANGING THE PICTURE

• I’m a sugar addict to I don’t put sugar into my body because my body is my temple

• I’m not a veggie fan to I’ve got a love for vegetables• I don’t like to cook to I’m like a world class chef, I make

healthy food to fuel my body• I can’t do the challenge it is to hard to I love the

transformation my health goes through every time I eat and exercise I can do this forever!!!

Peak Performance

Page 7: Living Maximized Peak Performance Five Essentials

“Gold medals aren’t really made of gold. They are made of sweat, determination, and a hard-

to-find alloy called guts.”

- Dan Gable

The Mind of a Champion

“The 1st period is won by the best technician. The second period is won by the kid in the best

shape. The third period is won by the kid with the biggest heart.”

- Dan Gable

Peak Performance

Page 8: Living Maximized Peak Performance Five Essentials

Sugar is addictive, when you get off sugar you go through with drawls - what is a person coming off heroine look like?

This will last 3-5 days

Can experience agitation, head aches, fatigue after that AMAZINGNESS!!!

What’s Going to happen to me?

Peak Performance

Page 9: Living Maximized Peak Performance Five Essentials

PhysiologicalLimitations

Pushing Through the PAIN!!!

Point of PainAnd Discomfort

AverageAthlete

Champion

Peak Performance

Page 11: Living Maximized Peak Performance Five Essentials

Optimal Energy/Peak Performance

High PerformanceEngine

+

High Octane Fuel

Peak Performance

Page 12: Living Maximized Peak Performance Five Essentials

Nutrition: PALEO

Peak Performance

Eat like a CHAMPION

Page 13: Living Maximized Peak Performance Five Essentials

Only some of the food the typical American athlete eats is sustaining life and fueling the body for performance.

Food Matters

The S.A.D reality is that is that much of the food is compromising performance and creating poor health.

Peak Performance

Page 14: Living Maximized Peak Performance Five Essentials

If it is not a naturally occurring food… don’t eat it.

Golden Rule of Sports Nutrition

Keep it SIMPLE

Peak Performance

Page 15: Living Maximized Peak Performance Five Essentials

High Octane Fuel

• Your body requires HIGH quality food

• Calories are not as important as quality

• What type of fuel do you want to put in your body?

Peak Performance

Page 16: Living Maximized Peak Performance Five Essentials

Almonds v. Twinkie150 calories

Quality v. Quantity

Ingredients: Enriched Wheat Flour (enriched with ferrous sulfate (iron), B vitamins (niacin, thiamine mononitrate [B1], riboflavin [B2] and folic acid), Sugar, Corn syrup, Water, High fructose corn syrup, Vegetable and/or animal shortening (containing one or more of partially hydrogenated soybean, cottonseed or canola oil, and beef fat), Dextrose, Whole eggs 2% or less of: Modified corn starch, Cellulose gum, Whey, Leavenings (sodium acid pyrophosphate, baking soda, monocalcium phosphate), Salt, Cornstarch, Corn flour, Corn syrup solids, Mono and diglycerides, Soy, lecithin, Polysorbate 60, Dextrin, Calcium caseinate, Sodium stearol lactylate, Wheat gluten, Calcium sulfate, Natural and artificial flavors, Caramel color, Sorbic acid (to retain freshness), Artificial color (yellow 5, red 40)

Ingredients: Almonds

Peak Performance

Page 17: Living Maximized Peak Performance Five Essentials

Maximized Living Nutrition:PALEO

FatGood fats vs. Bad fats:

Eat more healthy fats – eliminate damaged

fats

ProteinNaturally raised vs. unnaturally raised animal products:

Go organic and natural for animal products

CarbohydratesWhole carbohydrates

vs. refined carbohydrates:

Eat more vegetables – eliminate refined grains and sugars

Peak Performance

Page 18: Living Maximized Peak Performance Five Essentials

Maximized Living Nutrition:PALEO

FatGood fats vs. Bad fats:

Eat more healthy fats – eliminate damaged

fats

ProteinNaturally raised vs. unnaturally raised animal products:

Go organic and natural for animal products

CarbsEat more

vegetables – eliminate refined grains and sugars

1. Eliminate Grains

2. Eliminate Fruits

Except:

Berries

Grapefruits

Granny Smith Apple

Peak Performance

Page 19: Living Maximized Peak Performance Five Essentials

• Source of energy • Essential for cell wall integrity• Fat helps the body burn fat• Proper brain function (AA)• Makes up 70% of brain tissue• Anti-inflammatory• Hormone balance• Transport of fat soluble vitamins (A,D,E,K)• Protects you from extreme temperatures

Healthy Fat is Essential

“Healthy fats are the #1 missing nutrients in

the North American Diet”

-Dr. BJ Hardick

Peak Performance

Page 20: Living Maximized Peak Performance Five Essentials

Trans Fats (Hydrogenated oils)

Vegetable Oils– Soybean oil– Corn oil– Safflower oil– Cottonseed oil– Canola oil

Avoid the S.A.D. Fats

Peak Performance

Page 21: Living Maximized Peak Performance Five Essentials

• Olive Oil• Fish Oils• Hempseeds / Oil• Flax & Flax Oil• Avocados• Nuts• Seeds• Coconuts

• Real Butter (Raw is best)• Grass-Fed Beef• Free Range Chicken and Eggs• Fatty Fish-Pacific or Wild Salmon,

Small Fish-Sardines, etc.

Healthy FatsPeak Performance

Page 22: Living Maximized Peak Performance Five Essentials

It is imperative to preserve as much lean muscle as possible

By providing an adequate intake of healthy fat you spare muscle

Therefore, a diet high in “healthy” fat, moderate in good protein, and high in vegetables is an ideal plan to be lean

and mean.

Becoming a Lean, Mean, High Performance Fat-Burning Machine

Peak Performance

Page 23: Living Maximized Peak Performance Five Essentials

Carbohydrates and Energy

Sugar is a quick source of energy BUT at a price.

Must always consider the quality of the food.

Processed carbs are little more than empty calories that compromise performance.

Carbohydrates

Peak Performance

Page 24: Living Maximized Peak Performance Five Essentials

Two Primary Sources of Energy

Sugar or Fat

Don’t spare the fat

Q. If you remove the sugar, then what is your only source of energy?

A. FAT

Becoming a Lean, Mean, Fat-Burning Machine

Peak Performance

Page 25: Living Maximized Peak Performance Five Essentials

All processed carbs

White bread, white rice, white pasta

High fructose corn syrup

Candy and Sugary Drinks

Sugar Substitutes

Avoid the S.A.D. Sugars

Processed carbs should be eliminated Healthy carbs should be consumed in moderation

Peak Performance

Page 26: Living Maximized Peak Performance Five Essentials

Fruits

Vegetables (Starchy Carbs)

Sugar: Ideal Sources

Processed carbs should be eliminated Healthy carbs should be consumed in moderation

Peak Performance

Page 27: Living Maximized Peak Performance Five Essentials

Protein Matters

• Essential for muscle building and repair

• Helps maintain a healthy immune response

• Exercise (particularly high intensity or long duration) will cause muscle damage. Therefore, it is necessary to replenish protein that is lost during exercise. This will help prevent muscle wasting.

Proteins

Peak Performance

Page 28: Living Maximized Peak Performance Five Essentials

“In an intense 1 hour workout, it’s possible to use 30 grams (1 ounce) of protein for fuel.”

-Loren Cordain PhD The Paleo Diet for Athletes

Peak Performance

Post workout should be protein and fat and minimal vegetable carbs. Absolutely NO sugar

Page 29: Living Maximized Peak Performance Five Essentials

Branched Chain Amino AcidsLeucineIsoleucineValine

• The combination of these three amino acids makes up 1/3 of the skeletal muscle in the human body.

• Critical for muscle repair

• Help regulate insulin and blood sugar levels

Proteins: Essential Amino Acids

Peak Performance

Page 30: Living Maximized Peak Performance Five Essentials

Sources of Branched Chain Amino Acids

• Eggs*

• Nuts and Seeds*

• Animal Meat*

Protein: Sources

Peak Performance

Page 31: Living Maximized Peak Performance Five Essentials

Top 10 Sports Superfoods• Coconut• Olive oil• Avocados• Greens-Spinach• Grass fed beef• Wild caught fish• Quinoa• Nuts• Berries• Free range eggs

Peak Performance

Page 32: Living Maximized Peak Performance Five Essentials

Gain the Winning Edge!

Nutrition

A

A

B

B

= Physiological Limitation

= Actual Performance

A = Avg. Athlete

B = Champion

Peak Performance

Page 33: Living Maximized Peak Performance Five Essentials

Energy Systems-Time

Duration Classification Energy Supplied By

1 to 4 seconds Anaerobic ATP (in muscles)

4 to 10 seconds Anaerobic ATP + CP

10 to 45 seconds Anaerobic ATP + CP + Muscle glycogen

45 to 120 seconds Anaerobic, Lactic Muscle glycogen

120 to 240 seconds Anaerobic + Aerobic Muscle glycogen + lactic acid

240 to 600 seconds Aerobic Muscle glycogen + fatty acids

Peak Performance

Page 34: Living Maximized Peak Performance Five Essentials

To build muscle and burn fat you must control your metabolism.

Human Growth Hormone – “the muscle building hormones” & Testosterone

Cortisol – “the muscle wasting hormone”

Metabolic Conditioning: Regulating Hormones

Peak Performance

Page 35: Living Maximized Peak Performance Five Essentials

Gain the Winning Edge!

Nutrition

Training

A

A

A

B

B

B

= Physiological Limitation

= Actual Performance

A = Avg. Athlete

B = Champion

Peak Performance

Mindset

Page 36: Living Maximized Peak Performance Five Essentials

Nervous System

Peak Performance

Function and Heal like a CHAMPION

Page 37: Living Maximized Peak Performance Five Essentials

Nerve Supply

Essential #2Maximize Nerve Supply

You can go a month without food

You can go days without water

You can go minutes without air

You CAN’T go 1 second without nerve

supply

Peak Performance

Page 38: Living Maximized Peak Performance Five Essentials

The Arcs of Life

Peak Performance

Page 39: Living Maximized Peak Performance Five Essentials

The Nervous SystemControls Every Function in your Body

Healthy Unhealthy

Maximized Living EssentialsNerve System Function

Page 40: Living Maximized Peak Performance Five Essentials

Stage 1 Stage 2 Stage 3 Stage 4

Spinal Degeneration

Peak Performance

Page 41: Living Maximized Peak Performance Five Essentials

-9

-14

16

4 ¼”

24

23

1 ¼”

GA State Champion: Matt Daughtery

Peak Performance

Page 42: Living Maximized Peak Performance Five Essentials

Gain the Winning Edge!

Nutrition

Conditioning

Chiropractic

A

A

A

A

B

B

B

B

= Physiological Limitation

= Actual Performance

A = Avg. Athlete

B = Champion

Mindset

Peak Performance

Page 43: Living Maximized Peak Performance Five Essentials

The odds stacked against you pales in comparison to the potential that lies

within you.

Be the CHAMPION!!!

Peak Performance