1. Living Maximized Peak Performance Five Essentials

2. 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

3. MAXIMIZED MIND CHANGING TO THE MIND OF A CHAMPION Peak Performance

4. 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

5. THE CURRENT IMAGE Im a (sugar addict, person whos easily injured, lazy person) Im not a (vegetable person, good cook, a lifter, a runner, a fast person) I like (Junk food too much) I dont like to (cook, make new food, eat healthy) Because of X I get Y result (Of my background, past, mistakes,,,,) Peak Performance

6. CHANGING THE PICTURE Im a sugar addict to I dont put sugar into my body because my body is my temple Im not a veggie fan to Ive got a love for vegetables I dont like to cook to Im like a world class chef, I make healthy food to fuel my body I cant 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

7. Gold medals arent 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 1 st 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

8. 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!!! Whats Going to happen to me? Peak Performance

9. Physiological Limitations Pushing Through the PAIN!!! Point of Pain And Discomfort Average Athlete Champion Peak Performance

10. Performance Physiology - The Big Picture FOOD FUEL ENERGY WORK PEAK PERFORMANCE Peak Performance

11. Optimal Energy/Peak Performance High Performance Engine + High Octane Fuel Peak Performance

12. Nutrition: PALEO Peak Performance Eat like a CHAMPION

13. 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

14. If it is not a naturally occurring food… dont eat it. Golden Rule of Sports Nutrition Keep it SIMPLE Peak Performance

15. 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

16. Calorie Controversy Sports Nutrition, particularly in regards to weight specific sports, is NOT a game of Calories IN vs. Calories OUT The QUALITY of your calories is key! Peak Performance

17. Almonds v. Twinkie 150 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

18. Maximized Living Nutrition: PALEO Peak Performance

19. Maximized Living Nutrition: PALEO Peak Performance

20. 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

21. Trans Fats (Hydrogenated oils) Vegetable Oils – Soybean oil – Corn oil – Safflower oil – Cottonseed oil – Canola oil Avoid the S.A.D. Fats Peak Performance

22. 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 Fats Peak Performance

23. 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

24. 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

25. Two Primary Sources of Energy Sugar or Fat Dont 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

26. 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

27. Fruits Vegetables (Starchy Carbs) Sugar: Ideal Sources Processed carbs should be eliminated Healthy carbs should be consumed in moderation Peak Performance

28. 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

29. In an intense 1 hour workout, its 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

30. 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 Proteins: Essential Amino Acids Peak Performance

31. Sources of Branched Chain Amino Acids Eggs* Nuts and Seeds* Animal Meat* Protein: Sources Peak Performance

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

33. Foods to avoid Foods containing processed carbohydrates and sugars Foods with sugar substitutes Foods containing trans fats Foods containing fats that turn rancid Any type of highly processed foods Peak Performance

34. Gain the Winning Edge! Nutrition A A B B = Physiological Limitation = Actual Performance A = Avg. Athlete B = Champion Peak Performance

35. ATP-PC System Anaerobic Glycolytic (Lactic Acid) System Aerobic Glycolytic System Krebs Cycle Electron Transport Chain Beta Oxidation Fat Metabolism Protein Metabolism Energy Systems Peak Performance

36. Energy Systems-Time Peak Performance

37. Anaerobic Anaerobic-Aerobic Continuum Aerobic Weight Lifting Marathon Running Volley Ball Wrestling Football Soccer Cycling Peak Performance

38. 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

39. Gain the Winning Edge! Nutrition Training A A A B B B = Physiological Limitation = Actual Performance A = Avg. Athlete B = Champion Peak Performance Mindset

40. Nervous System Peak Performance Function and Heal like a CHAMPION

41. Nerve Supply Essential #2 Maximize Nerve Supply You can go a month without food You can go days without water You can go minutes without air You CANT go 1 second without nerve supply Peak Performance

42. The Arcs of Life Peak Performance

43. The Nervous System Controls Every Function in your Body Healthy Unhealthy Maximized Living Essentials Nerve System Function

44. Stage 1 Stage 2 Stage 3 Stage 4 Spinal Degeneration Peak Performance

45. -9 -14 16 4 ¼ 24 23 1 ¼ GA State Champion: Matt Daughtery Peak Performance

46. 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

47. Success is a Mind set Step #1: Change the way you think I hate cutting weight I look forward to and embrace the challenge. The food Im going to have to eat to drop the weight the right way is going to taste terrible I now know that there is a plan where I can eat a lot of great tasting and satisfying foods I dont know if I can do this. Its as good as done Peak Performance

48. Maximized Living Nutrition: The Core Plan Peak Performance

49. Maximized Living Nutrition: The Advanced Plan Peak Performance

50. Sugar burners Rely on sugar for energy. Have forgotten how to burn fat. Require regular consumption of sugar for energy and therefore experience uncontrollable cravings. Fat burners Rely on fat for energy. Burn fat in their sleep. Extract more energy from less food. (Fat is your bodys preferred source of energy with double the calories!) The Advanced Plan Sugar Burner or Fat Burner? Peak Performance

51. To control weight you must control your metabolism. Insulin – the fat building hormone Leptin – the fat burning hormone Advanced Plan: Regulating Hormones Peak Performance

52. The odds stacked against you pales in comparison to the potential that lies within you. Be the CHAMPION!!! Peak Performance