Maximized Five Essentials Living Peak Performance
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 hard-to-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 +
Nutrition: PALEO Peak Performance 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
High Octane Fuel Peak Performance • 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: 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
Maximized Living Nutrition:PALEO Peak Performance Fat Good fats vs. Bad fats: Eat more healthy fats – eliminate damaged fats Protein Naturally raised vs. unnaturally raised animal products: Go organic and natural for animal products Carbohydrates Whole carbohydrates vs. refined carbohydrates: Eat more vegetables – eliminate refined grains and sugars
Maximized Living Nutrition:PALEO Peak Performance Fat Good fats vs. Bad fats: Eat more healthy fats – eliminate damaged fats Protein Naturally raised vs. unnaturally raised animal products: Go organic and natural for animal products Carbs Eat more vegetables – eliminate refined grains and sugars Eliminate Grains Eliminate Fruits Except: Berries Grapefruits Granny Smith Apple
Peak Performance Healthy Fat is Essential • 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 fats are the #1 missing nutrients in the North American Diet” -Dr. BJ Hardick
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 Peak Performance • Coconut • Olive oil • Avocados • Greens-Spinach • Grass fed beef • Wild caught fish • Quinoa • Nuts • Berries • Free range eggs
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
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 A B A B Nutrition Training Mindset
Nervous System Peak Performance Function and Heal like a CHAMPION
Essential #2Maximize 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 EssentialsNerve 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 A B A B A B Nutrition Chiropractic Mindset Conditioning
Peak Performance The odds stacked against you pales in comparison to the potential that lies within you. Be the CHAMPION!!!