p-b nutrition
DESCRIPTION
Mind Tactics. Mind Tactics. Recharge. Code. Primal Fitness. P-B Nutrition. Controlled Response “The Zone”. Purpose “Y”. Mind Tactics. Tapping into the full power of the human mind can assist you in reaching your full potential by achieving greater control over your body - PowerPoint PPT PresentationTRANSCRIPT
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P-B Nutrition
Recharge
Purpose “Y”
Code
Controlled Response
“The Zone”
Primal Fitness
Mind Tactics
Mind Tactics
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Tapping into the full power of the human mind can assist you in reaching your full
potential by achieving greater control over your body
Learn how to harness its power…
Mind Tactics
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Mind Tactics
“Optimize your performance…”
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• Greater Speed and Reaction Time• Increased Pain Tolerance• Increased Physical Strength• Greater Control of CR
System• Improved Sleep and Energy • Increased Focus and
Concentration• Greater Endurance• Etc. Etc….Improved Overall
Performance
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Remember This…?“You’ve used it before…”
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Mind Tactics – You already have it…“Mental Tactics”
Attention Control, Discrimination, etc.Internal/ExternalFeedback
Support System
Controlled Breathing
MotivationMuscle Control
“Repetition”Developed Routine
“Mental Tactics”Attention Control, Discrimination, etc.
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Mind Tactics“Control the mechanism…
generalize it”
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Mind TacticsIMPORTANT:
Used with CONTROLLED BREATHING
See Controlled Response (CR) Module
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Width Broad (basketball, hockey -- patrolling
market) Narrow (lifting, diving -- shooting)
Direction Internal (internal adjustments -- muscle,
thoughts, etc.) External (environment, opponent -- enemy,
etc.)
Concentration & Attention Control
Basic Mechanics
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Shifting Focus: Broad
- External (wind, distance, light, elevation)- Internal ( past similar performance
adjust) Narrow
- Internal (align physical/mental attributes)- External (lock-in on target)
Concentration & Attention Control
Basic Mechanics – Targeting
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Biofeedback
Shifting Attention: Broad External Focus Broad Internal Focus Narrow Internal Focus Narrow External Focus
Shifting Focus
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Biofeedback
Shifting Attention: Broad External Focus Broad Internal Focus Narrow Internal Focus Narrow External Focus
Interpretation
(CR Module)
Shifting Focus
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Controlling the mechanism
“Quiet your mind…Internal & External Chatter”
For example…
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Controlling the Mechanism“Quiet your mind…External/Internal”
“Focus and BREATHE”
Loser!!!”
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“You’ve done it before…”
Controlling the Mechanism“External”
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“You’ve done it before…”
Controlling the Mechanism“External…Shifting Focus”
Practical ExerciseClassroom: Shift your focus
External (A/C) /Internal (Breathing)
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What do you see?(30 seconds)
Controlling the Mechanism“Internal”
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“Your past experiences can influence your NOW…”
Controlling the Mechanism“First…AWARENESS…Internal Filters”
Filter
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Past Experiences = Internal filters
“What we Hear, See, Feel, Smell, and Taste”
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Controlling the Mechanism“Internal”
Internal Reference (aka Filter) Points
1. Internal Dialogue Filter2. Internal Image Filter3. Internal Biofeedback Filter
“Your PAST EXPERIENCES can influence your NOW…”
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Too Easy vs. Too Hard
Internal Dialogue Filter“ Past Experience = Dialogue Filter”
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The Clean Slate
Peak Performance Dialogue“Control your dialogue…don’t’ let it control
you”
“You’re a winner”
“You’re a loser”
“You’re strong”
“You’re weak”
“You can do anything”
“You can’t do anything right”
“Choose wisely…success or failure”
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I don’t think I can do this!!!
Am I ready
for this?
That looks really heavy
Easy weight..
I got this!!
I’m ready!!!
No problem!!
Peak Performance Dialogue“ Internal dialogue…success or failure”
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Peak Performance Dialogue“ Create your dialogue for success…”
I got this!!
I’m ready!!!
No problem!!
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Too Easy!
!!!
Performance Based Dialogue Increased Energy “Explode,” “charge,” “psych
up,” “go,” etc. Disengaging CR “Calm,” “quiet,” “peace,” etc. Pain Tolerance “No pain..no gain,” “getting
stronger,” etc. Increased Strength “Light weight,” “too easy,”
etc.
Peak Performance Dialogue“Create your dialogue for success…”
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Control your dialogue: First: Awareness • What’s written on your slate?• Who put it there?• Negligent discharge?
Negligent discharge = Distorted thinking• Catastrophizing – Expecting worse of every situation• Personalization – Personalizing events/activities• Polarized Thinking – Winner or loser ; good or bad• Overgeneralizations – Assuming one event is a pattern• Fortune Telling – Predicting the future• Mind Reading – Projecting your thoughts into others
heads
Peak Performance Dialogue“Can’t shut if off Self-defeating dialogue”
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e.g., Mind Reading
Peak Performance Dialogue“Control your dialogue…don’t let it control
you”
You think I’m an idiot don’t you!!!
Okay
You don’t
respect me!!!
Negligent Discharge
You think I’m an idiot don’t you!!!
You don’t
respect me!!!
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Countering Self-Defeating Dialogue (aka Negligent Discharge):
First: Awareness, Awareness, Awareness Thought Stopping - Clapping , word “stop,” shake
it off, or pain Cognitive Restructuring – Used to identify and
dispute automatic thoughts Affirmations – Positive self statements
Peak Performance Dialogue“If it’s not working, change it…”
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Cognitive Restructuring
Peak Performance Dialogue“If it’s not working, change it…”
Activating Event (A) “The
Event”
Belief (B) “Automatic Thoughts”
Consequence (C)“Behavior, Reaction”
Dispute (D)“Rational Response”
“I missed the shot” “I always choke under pressure”
(Overgeneralization)
Tense muscles, not centered, & miss another
shot
“Other times while under pressure I performed
well”
“I missed the target” “I never shoot well in the heat”
(Overgeneralization)
Tense muscles, not centered, & miss another
shot
“It was just one shot, all the others landed”
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Affirmations
Peak Performance Dialogue“Create your dialogue for success…”
Maximize CR activationActivate “Overdrive” Red Zone
“I am strong” “I can take him”“I am ready” “I’m stronger than this”
Disengage CR systemActivate “Parked” Green Zone
“I have control of my body”“I can relax without effort”
Experiencing loss “I learn from setbacks” “I’ll be back stronger”
Facing the unknown “I trained hard ““I am strong and prepared for anything”
Facing adversity “I welcome challenges”“What doesn’t kill me makes me stronger”
Maintain self esteem “I am smart”“I am worthy”
Facing multiple “I am focused”“I am balanced and in control”
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Internal Image Filter“ Past Experience = Image Filter”
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Visualization and Imagery“ See your success…”
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Pain tolerance Controlling physical
resources Recuperation and
healing Learning of skilled
functional movements Break through
perceived limitations
Visualization and Imagery
“See your success…”
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Visualization and Imagery
“Play out your success…”
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Break Time
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Brain has a difficult time distinguishing between real & highly vivid imagined images
The body responds as if real. For instance:
• CR activation = goose bumps
Visualization and Imagery
“CONTROL your BODY’s resources…”
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The Lemon Test
Visualization and Imagery
“CONTROLS your BODY’s resources…”
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“Red Zone (Overdrive) Green Zone (Idle)”
Visualization and Imagery“CONTROL your CR system…”
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Performance Based Images Disengaging CR Running stream, burning
candle, puppies, etc. Increasing Energy Animals, machines, forces
of nature, etc. Increase Strength Machine, explosion, nitro,
etc. Pain Tolerance Ice, sand, stairs, movie screen,
etc.
Visualization and Imagery“ Create your own images for success…”
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Visualization and Imagery“ Increase PAIN TOLERENCE…”
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Visualization and Imagery“ Control your images…don’t let it control
you”Self-Defeating Images (Similar to dialogue) First – Awareness – “Negligent Discharge” ID Distorted Images
Catastrophizing , Personalization, Polarized Thinking, One-trial Generalizations, Mind Reading, Picturing Failure, Science Fiction, etc. Counter Strategies
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Biofeedback
Interpretation
(CR Module)
Internal Biofeedback Filter“ Past Experience = Biofeedback Filter”
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I’m starting
to shake…
I’m coming apart!!!
My heart’s racing…
I’m having a
heart attack…
My breathing is getting
faster…I’m having an asthma attack
My breathing is getting
faster…I’m shifting
into overdrive…
My heart’s racing…
I’m ready!!!
I’m starting to
shake…Octane yah!!!
Internal Biofeedback Filter“ Past Experience = Biofeedback Filter”
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Biofeedback“Get the edge – mind/body
recalibration”
Breathing (location and rate)
Muscle state (tense vs. relaxed)
Skin conductance Temperature – blood
circulation Heart rate Brain waves Etc.
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Biofeedback“Recalibrate…Reconnect your MIND
and BODY”
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Biofeedback“Recalibrate…Reconnect your MIND
and BODY”
Progressive Muscle Relaxation (PMR) Training***See Controlled Response (CR) Module***
Autogenic Training (AT)Important: Only after connection re-established
Biofeedback
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Biofeedback“Recalibrate…Reconnect your MIND
and BODY”
Practical ExercisePMR w/Belly Band =
Biofeedback(Controlled Breathing + PMR + Mind
Tactics)
Biofeedback
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Mind Tactics Additional Strategies
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Suppression & Distraction Tactics
“CR Processing must be accomplished daily…”
Biofeedback
Suppression/Distraction
“See also CR Module”
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Biofeedback
Garrison vs. Deployed
“See also CR Module”
Daily CR Processing“CR Processing gets you in the
Green/White Zone …”
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CR Processing = Meditation“Lessons from the Samurai”
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Cued ResponseA stimulus, whether consciously or unconsciously perceived, that elicits or signals a type of behavior
Cued Response“Repetition = Automatic (Muscle Memory)”
CALM
OVERDRIV
E
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Mind Tactics: Goals Setting
“It’s their secret weapon”
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Question: Where are you going and do
you have a plan?
Goals Setting“The secret weapon of success…
reach your dreams”
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Stop procrastinating Realistic and achievable Daily momentum Set weekly targets Get a support system Find a mentor Keep motivated
Set and Pursue Goals
“Don’t stop…keep moving”
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Factors that Compromise Mental Acuity
“Fix it…” Sleep issues (see Recharge Module) Excessive caffeine (stimulants) Uncontrolled CR System (See CR
Module) Poor nutrition (See PB Nutrition
Module) Poor physical conditioning (See
Primal Fitness Module) Fatigue Emotions
P-B Nutrition
Recharge
Purpose “Y”
Code
Controlled Response“The Zone”
Primal Fitness
Mind Tactics
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Module Mastery Assessment (MMA)
MT