NOTHING ELSE MATTERS It will always be about who Our CORPSMAN Health vs Wealth Mindful vs Mindless Construct vs Destruct Win Each Day Ability Investment w Effort Motivation FamilyFriends ID: 1019559
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1. Physical Landscape
2. MY Passion
3. NOTHING ELSE MATTERS
4. It will always be about who
5. Our CORPSMAN
6. Health vs. WealthMindful vs. MindlessConstruct vs. Destruct
7. Win Each DayAbility – Investment w/ EffortMotivation – Family/FriendsOpportunity - 23.5Direction – Constructive/Destructive
8. Officially Supercharged!
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10. “The shorter your sleep, the shorter your life.”- Dr. Matthew Walker
11. Dr. Metta Singh – Henry Ford Sleep Center“You cannot talk about mental health without sleep having a seat at the table.”
12. Human Performance DomainsCognitivePhysicalSocialEmotional
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14. NBA Basketball Player8812% minutes played29% points/min2% 3 point %9% free throw %37% turnovers45% fouls committed
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18. 12 Tips to Sleep Better (from Why We Sleep)1. Commit and stick to a sleep schedule2. Exercise daily, but not too close to bed time3. Avoid caffeine and nicotine4. Avoid excessive alcohol consumption5. Avoid large meals close to bed time6. Avoid medications that delay or disrupt sleep patterns7. Don’t take naps after 3:00 p.m.8. Downshift mentally before bed time9. Hot shower/bath before bed 10. Engineer your sleep environment (dark, cool, quiet, comfortable and gadget-free)11. Get regular sunlight exposure to anchor your circadian clock)12. Don’t lie in bed awake for more than 20 minutes
19. Matthew Zanis Physical Therapist“The breath is the king/queen of the brainThe brain is the king/queen of the body.”
20. A Weakness or Weapon
21. Reduction BusinessEat to Train!Be that Farmer
22. Limiting Factor #1 – Food ChoicesToo many processed foodsNot enough nutrient-dense, minimally-processed foodsNot meeting basic nutrient needs (macro- & micro-)Dehydration/poor beverage choices
23. The Threat
24. Trust?
25. 40% loss of strength50% loss of glycogen70% loss of Human Growth HormoneThe Next Day!
26. Fueling TacticsPrecisionnutritionAmountTypeTiming
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31. My Immune responseSpinach½ banana½ avocadoMaraNatha PBblueberries/blackberries/strawberries/cherriesMuscle Milk Powder ½ scoop (NSF)Ice/MilkHoney
32. Methodology
33. Learn From The Best
34. Survive not Thrive
35. Construction Destruction
36. Simulation TrapPrinciples not PreferencesMonkey See – Monkey DoEmbrace the PainSomething is better than NothingReality – Synergistic Relationship in all Fitness Modalities
37. Abouttobehurt.comLose Ankle Mobility = knee painHip Mobility = low back painThoracic Mobility = neck/shoulder/low back pain
38. Assess, not Guess
39. Dr. Stuart McGill“The most successful programs appear to emphasize trunk stabilization through exercises with a neutral spine while stressing mobility of the hips.”
40. The Goals for the Tactical AthleteAdaptable, not adaptedResilient & DurableConfident & CreativeEducated in Self Care (short/long term)“Never let your physical conditioning be the reason for defeat” Dan Gable
41. Principles, Not PreferencesMovements, not musclesQuality then capacityGravity is undefeatedInside outProgression
42. Physical LiteracyMobility/StabilityRotationChanging LevelsPull/Push AssistantGrad AssistantIntern
43. Unbreakable
44. NO VACCINATION
45. The KettlebellGoblet Squat 50% = 20 repsFarmer Carry 75%/2 = 2min Walk
46. Stir the PotBand PunchVertical CoreCrawl/CarryThe Stone Wall
47. The Minimum DoseCarryLiftPullLunge/HingeThrow
48. Your Re-Start3x20 seconds, recover 2 min = 10 minute commitment (2 min warm-up, 3 min cool-down) McMaster Univ. 2014Wingate Test – 30 sec, 4-6 reps = 3xWeek 30/20/10 – 5:00 w/ 2” recoveryEasy/Moderate/HARD
49. Five minutes per round, or cycleOne minute recovery between roundsThree rounds totalTotal Time – 17:00The Spirit World
50. Remember this…What we inherit loads the gun, what we choose pulls the trigger
51. Stack the odds in your favor
52. The Checks vs. The Size
53. Ask away or I will sing! E.J. O’Malley ejomalley@fbi.gov