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Maximized Peak Performance Living 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 Peak Performance MAXIMIZED MIND CHANGING TO THE MIND OF A CHAMPION MENTAL CONDITIONING Peak Performance 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 THE CURRENT IMAGE Peak Performance • “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,,,,) CHANGING THE PICTURE Peak Performance • 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 The Mind of a Champion “Gold medals aren’t really made of gold. They are made of sweat, determination, and a hardto-find alloy called guts.” - Dan Gable “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 What’s Going to happen to me? 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!!! Peak Performance Pushing Through the PAIN!!! Physiological Limitations Point of Pain And Discomfort Average Athlete Champion Peak Performance Performance Physiology - The Big Picture FOOD FUEL ENERGY WORK PEAK PERFORMANCE Peak Performance Optimal Energy/Peak Performance High Performance Engine High Octane Fuel + Peak Performance Nutrition: PALEO Eat like a CHAMPION Peak Performance Food Matters Only some of the food the typical American athlete eats is sustaining life and fueling the body for performance. The S.A.D reality is that is that much of the food is compromising performance and creating poor health. Peak Performance Golden Rule of Sports Nutrition If it is not a naturally occurring food… don’t eat it. Keep it SIMPLE Peak Performance 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 Quality v. Quantity Almonds v. Twinkie 150 calories Ingredients: Almonds 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) Peak Performance Maximized Living Nutrition: PALEO Peak Performance Maximized Living Nutrition: PALEO Peak Performance Healthy Fat is Essential • • • • • • • • • Source of energy “Healthy fats are the Essential for cell wall integrity #1 missing nutrients in Fat helps the body burn fat the North American Proper brain function (AA) Diet” Makes up 70% of brain tissue -Dr. BJ Hardick Anti-inflammatory Hormone balance Transport of fat soluble vitamins (A,D,E,K) Protects you from extreme temperatures Peak Performance Avoid the S.A.D. Fats Trans Fats (Hydrogenated oils) Vegetable Oils – Soybean oil – Corn oil – Safflower oil – Cottonseed oil – Canola oil Peak Performance Healthy Fats • • • • • • • • 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. Peak Performance Becoming a Lean, Mean, High Performance Fat-Burning Machine 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. Peak Performance Carbohydrates 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. Peak Performance Becoming a Lean, Mean, Fat-Burning Machine 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 Peak Performance Avoid the S.A.D. Sugars All processed carbs White bread, white rice, white pasta High fructose corn syrup Candy and Sugary Drinks Sugar Substitutes Processed carbs should be eliminated Healthy carbs should be consumed in moderation Peak Performance Sugar: Ideal Sources Fruits Vegetables (Starchy Carbs) Processed carbs should be eliminated Healthy carbs should be consumed in moderation Peak Performance Proteins 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. Peak Performance “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 Post workout should be protein and fat and minimal vegetable carbs. Absolutely NO sugar Peak Performance Proteins: Essential Amino Acids Branched Chain Amino Acids Leucine Isoleucine Valine • 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 Peak Performance Protein: Sources Sources of Branched Chain Amino Acids • Eggs* • Nuts and Seeds* • Animal Meat* Top 10 Sports Superfoods • • • • • • • • • • Coconut Olive oil Avocados Greens-Spinach Grass fed beef Wild caught fish Quinoa Nuts Berries Free range eggs Peak Performance Gain the Winning Edge! Peak Performance = Physiological Limitation = Actual Performance A = Avg. Athlete B = Champion A B A B Nutrition Energy Systems-Time Peak Performance 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 Metabolic Conditioning: Regulating Hormones To build muscle and burn fat you must control your metabolism. Human Growth Hormone – “the muscle building hormones” & Testosterone Cortisol – “the muscle wasting hormone” Gain the Winning Edge! Peak Performance = Physiological Limitation = Actual Performance A = Avg. Athlete B = Champion A B Mindset A B Nutrition A B Training Peak Performance Nervous System Function and Heal like a CHAMPION Essential #2 Maximize Nerve Supply Peak Performance 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 The Arcs of Life Peak Performance Maximized Living Essentials Nerve System Function The Nervous System Controls Every Function in your Body Healthy Unhealthy Peak Performance Spinal Degeneration Stage 1 Stage 2 Stage 3 Stage 4 GA State Champion: Matt Daughtery Peak Performance -9 24 16 1 ¼” 4 ¼” -14 23 Gain the Winning Edge! Peak Performance = Physiological Limitation = Actual Performance A = Avg. Athlete B = Champion A B Mindset A B Nutrition A B Conditioning A B Chiropractic Peak Performance The odds stacked against you pales in comparison to the potential that lies within you. Be the CHAMPION!!!