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P-B Nutrition

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

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P-B Nutrition

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  1. Mind Tactics Mind Tactics Recharge Code Primal Fitness P-B Nutrition Controlled Response “The Zone” Purpose “Y”

  2. 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 Learn how to harness its power…

  3. Mind Tactics “Optimize your performance…”

  4. 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

  5. Remember This…? “You’ve used it before…”

  6. Mind Tactics – You already have it… “Mental Tactics” Attention Control, Discrimination, etc. “Mental Tactics” Attention Control, Discrimination, etc. Internal/External Feedback “Repetition” Developed Routine Controlled Breathing Motivation Support System Muscle Control

  7. Mind Tactics “Control the mechanism…generalize it”

  8. Mind Tactics IMPORTANT: Used with CONTROLLED BREATHING See Controlled Response (CR) Module

  9. Concentration & Attention Control Basic Mechanics • Width • Broad (basketball, hockey -- patrolling market) • Narrow (lifting, diving -- shooting) • Direction • Internal (internal adjustments -- muscle, thoughts, etc.) • External (environment, opponent -- enemy, etc.)

  10. Concentration & Attention Control Basic Mechanics – Targeting • Shifting Focus: • Broad • - External (wind, distance, light, elevation) • - Internal ( past similar performance  adjust) • Narrow • - Internal (align physical/mental attributes) • - External (lock-in on target)

  11. Shifting Focus Biofeedback • Shifting Attention: • Broad External Focus • Broad Internal Focus • Narrow Internal Focus • Narrow External Focus

  12. Shifting Focus Interpretation (CR Module) Biofeedback • Shifting Attention: • Broad External Focus • Broad Internal Focus • Narrow Internal Focus • Narrow External Focus

  13. Controlling the mechanism “Quiet your mind…Internal & External Chatter” For example…

  14. Controlling the Mechanism “Quiet your mind…External/Internal” Loser!!!” “Focus and BREATHE”

  15. Controlling the Mechanism “External” “You’ve done it before…”

  16. Controlling the Mechanism “External…Shifting Focus” Practical Exercise Classroom: Shift your focus External (A/C) /Internal (Breathing) “You’ve done it before…”

  17. Controlling the Mechanism “Internal” What do you see? (30 seconds)

  18. Controlling the Mechanism “First…AWARENESS…Internal Filters” Filter “Your past experiences can influence your NOW…”

  19. Past Experiences = Internal filters “What we Hear, See, Feel, Smell, and Taste”

  20. Controlling the Mechanism “Internal” • Internal Reference (aka Filter) Points • Internal Dialogue Filter • Internal Image Filter • Internal Biofeedback Filter “Your PAST EXPERIENCES can influence your NOW…”

  21. Internal Dialogue Filter “ Past Experience = Dialogue Filter” Too Easy vs. Too Hard

  22. Peak Performance Dialogue “Control your dialogue…don’t’ let it control you” The Clean Slate “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”

  23. Peak Performance Dialogue “ Internal dialogue…success or failure” No problem!! I don’t think I can do this!!! Am I ready for this? I’m ready!!! That looks really heavy Easy weight..I got this!!

  24. Peak Performance Dialogue “ Create your dialogue for success…” No problem!! I’m ready!!! I got this!!

  25. Peak Performance Dialogue “Create your dialogue for success…” • 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. Too Easy!!!!

  26. Peak Performance Dialogue “Can’t shut if off Self-defeating dialogue” • 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

  27. Peak Performance Dialogue “Control your dialogue…don’t let it control you” e.g., Mind Reading You don’t respect me!!! You don’t respect me!!! You think I’m an idiot don’t you!!! You think I’m an idiot don’t you!!! Okay Negligent Discharge

  28. Peak Performance Dialogue “If it’s not working, change it…” • 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

  29. Peak Performance Dialogue “If it’s not working, change it…” • Cognitive Restructuring

  30. Peak Performance Dialogue “Create your dialogue for success…” Affirmations

  31. Internal Image Filter “ Past Experience = Image Filter”

  32. Visualization and Imagery “ See your success…”

  33. Visualization and Imagery “See your success…” • Pain tolerance • Controlling physical resources • Recuperation and healing • Learning of skilled functional movements • Break through perceived limitations

  34. Visualization and Imagery “Play out your success…”

  35. Break Time

  36. Visualization and Imagery “CONTROL your BODY’s resources…” • Brain has a difficult time distinguishing between real & highly vivid imagined images • The body responds as if real. • For instance: • CR activation = goose bumps

  37. Visualization and Imagery “CONTROLS your BODY’s resources…” The Lemon Test

  38. Visualization and Imagery “CONTROL your CR system…” “Red Zone (Overdrive)  Green Zone (Idle)”

  39. Visualization and Imagery “ Create your own images for success…” • 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.

  40. Visualization and Imagery “ Increase PAIN TOLERENCE…”

  41. 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

  42. Internal Biofeedback Filter “ Past Experience = Biofeedback Filter” Interpretation (CR Module) Biofeedback

  43. Internal Biofeedback Filter “ Past Experience = Biofeedback Filter” My heart’s racing…I’m ready!!! My heart’s racing…I’m having a heart attack… I’m starting to shake…I’m coming apart!!! I’m starting to shake…Octane yah!!! My breathing is getting faster…I’m having an asthma attack My breathing is getting faster…I’m shifting into overdrive…

  44. 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.

  45. Biofeedback “Recalibrate…Reconnect your MIND and BODY”

  46. 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

  47. Biofeedback “Recalibrate…Reconnect your MIND and BODY” Practical Exercise PMR w/Belly Band = Biofeedback (Controlled Breathing + PMR + Mind Tactics) Biofeedback

  48. Mind Tactics Additional Strategies

  49. Suppression & Distraction Tactics “CR Processing must be accomplished daily…” Biofeedback Suppression/Distraction “See also CR Module”

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