living maximized peak performance five essentials
TRANSCRIPT
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LivingMaximizedPeak PerformanceF i v e
E s s e n ti a l s
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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
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MAXIMIZED MINDCHANGING TO THE MIND OF A CHAMPION
Peak Performance
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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
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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
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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
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“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
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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
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PhysiologicalLimitations
Pushing Through the PAIN!!!
Point of PainAnd Discomfort
AverageAthlete
Champion
Peak Performance
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Performance Physiology - The Big Picture
FOOD
FUEL
ENERGY
WORK
PEAK PERFORMANCE
Peak Performance
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Optimal Energy/Peak Performance
High PerformanceEngine
+
High Octane Fuel
Peak Performance
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Nutrition: PALEO
Peak Performance
Eat like a CHAMPION
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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
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If it is not a naturally occurring food… don’t eat it.
Golden Rule of Sports Nutrition
Keep it SIMPLE
Peak Performance
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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
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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
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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
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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
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• 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
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Trans Fats (Hydrogenated oils)
Vegetable Oils– Soybean oil– Corn oil– Safflower oil– Cottonseed oil– Canola oil
Avoid the S.A.D. Fats
Peak Performance
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• 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
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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
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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
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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
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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
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Fruits
Vegetables (Starchy Carbs)
Sugar: Ideal Sources
Processed carbs should be eliminated Healthy carbs should be consumed in moderation
Peak Performance
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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
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“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
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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
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Sources of Branched Chain Amino Acids
• Eggs*
• Nuts and Seeds*
• Animal Meat*
Protein: Sources
Peak Performance
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Top 10 Sports Superfoods• Coconut• Olive oil• Avocados• Greens-Spinach• Grass fed beef• Wild caught fish• Quinoa• Nuts• Berries• Free range eggs
Peak Performance
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Gain the Winning Edge!
Nutrition
A
A
B
B
= Physiological Limitation
= Actual Performance
A = Avg. Athlete
B = Champion
Peak Performance
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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
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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
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Gain the Winning Edge!
Nutrition
Training
A
A
A
B
B
B
= Physiological Limitation
= Actual Performance
A = Avg. Athlete
B = Champion
Peak Performance
Mindset
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Nervous System
Peak Performance
Function and Heal like a CHAMPION
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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
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The Arcs of Life
Peak Performance
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The Nervous SystemControls Every Function in your Body
Healthy Unhealthy
Maximized Living EssentialsNerve System Function
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Stage 1 Stage 2 Stage 3 Stage 4
Spinal Degeneration
Peak Performance
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-9
-14
16
4 ¼”
24
23
1 ¼”
GA State Champion: Matt Daughtery
Peak Performance
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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
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The odds stacked against you pales in comparison to the potential that lies
within you.
Be the CHAMPION!!!
Peak Performance