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P-B Nutrition

Controlled Response: The Zone. Mind Tactics. Code. Recharge. Primal Fitness. P-B Nutrition. Controlled Response “ The Zone ”. Purpose “ Y ”. Controlled Response (CR) System “ Peak performance comes from modulation… ”. “ Control your physical response ”. Breathing Rate. Muscle Tone.

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P-B Nutrition

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

  2. Controlled Response (CR) System “Peak performance comes from modulation…” “Control your physical response”

  3. Breathing Rate Muscle Tone Cardiac Output & Circulation Brain Functioning Controlled Response System

  4. “Parked” “Idle” “Ready” “Overdrive” Controlled Response: Zones

  5. White Zone “Parked" Breathing Rate Muscular Tone Cardiac Output & Circulation Brain Functioning

  6. Green Zone “Idle" Breathing Rate Muscular Tone Cardiac Output & Circulation Brain Functioning

  7. White & Green Zones “Parked & Idle" • Appetite and digestion system engage • Memory and problem solving improve • Sleep and rejuvenation process activated • Healing and recuperation occur

  8. Yellow Zone “Ready” Breathing Rate Muscular Tone Cardiac Output & Circulation Brain Functioning

  9. Red Zone “Overdrive" Breathing Rate Muscular Tone Cardiac Output & Circulation Brain Functioning

  10. Yellow & Red Zones “Ready & Overdrive" • Alert and focused • Increased strength, power, and speed • Quickened reaction time • Increased pain tolerance

  11. Red Zone “Overdrive" Cardiac Output Check your Heart Rate (BPM) Formula: 10 Sec x 6 = BPM Practical Application

  12. Yellow Zone “Ready" Fine motor skills deteriorate

  13. Zone 3 Ready "Yellow Zone" Fine motor skills deteriorate

  14. Red Zone “Overdrive" Cognitive process deteriorates

  15. Phase: “Overdrive” Loss of peripheral vision

  16. Zone 4 Overdrive "Red Zone" “KISS and Muscle Memory”

  17. “Idle” “Idle” “Overdrive” Overdrive….“Today” Overdrive…..“Long, long, ago”

  18. Controlled Response “Modulate your activation…Zone"

  19. Controlled Response “The Key = Modulate your activation…Zone"

  20. Yellow & Red Zones “Modulation is the key"

  21. “Burnout & Altered Baseline “Idle” “Idle” “Overdrive” Performance Chart Prolonged Activation  Burnout & Altered Baseline" LEVEL OF PERFORMANCE Constant Activation (12 -15 months) ACTIVATION TIME

  22. Sign 1: Burnout &… • Sleep problems • Stomach problems • Headaches • Loss of energy and fatigue • Muscle aches and pain • Lost of appetite or overeating • Restlessness • Increased medical problems • Concentration and memory problems • Making more mistakes • Clumsy and accident prone • Increased substance use • Irritability and anger • Emotional numbing • Decreased self-confidence • Depressed and/or anxious

  23. …Altered Baseline “Frequent CR activation without deactivation" Altered Baseline Physical/Mental Biofeedback Predeployment Baseline Physical/Mental Constant activation of Overdrive (Red Zone) system without deactivation contributes to an altered baseline

  24. Sign 2: Distorted Threat Assessment &… “0 to 60…0 to 60…0 to 60…” Biofeedback Constant activation of Overdrive (Red Zone) system leads to a decreased ability to interpret physical cues leading to faulty threat assessment leading to additional activation.

  25. …Negligent Discharge “0 to 60…0 to 60…0 to 60…”

  26. …Negligent Discharge

  27. Break Time

  28. Parked "White" Overdrive "Red" Idle "Green" Ready "Yellow" Controlled Response (CR) Strategies “Modulate the Zones…reestablishing the mind/body connection" Biofeedback “Recalibrate the MACHINE"

  29. Parked "White" Overdrive "Red" Idle "Green" Ready "Yellow" Controlled Response (CR) Strategies “Recalibrate…reestablishing the mind/body connection" #1 Know the signs = Awareness #2 Mind Tactics (See Mind Tactics module) #3 Controlled Breathing #4 Progressive Muscle Relaxation (PMR) “Used together will boost your performance…”

  30. Control Response (CR) Strategies “Recalibrate = harness the power”

  31. #1 System Burnout & Negligent Discharge “Watch for the signs = Awareness” • Sleep problems • Stomach problems • Headaches • Loss of energy and fatigue • Muscle aches and pain • Lost of appetite or overeating • Restlessness • Increased medical problems • Concentration and memory problems • Making more mistakes • Clumsy and accident prone • Increased substance use • Irritability and anger • Emotional numbing • Decreased self-confidence • Depressed and/or anxious

  32. #2 Mind Tactics “Your mind controls your body….or does it?...Recalibrate” “See Mind Tactics Module..."

  33. #3 Controlled Breathing • Respiratory State – Biofeedback • Flow – “Where” • Rate – “How long”

  34. Controlled Breathing “Flow – Where” Green/White Zone = Stomach

  35. Controlled Breathing “Flow – Where” Yellow/Red Zone = Chest

  36. Controlled Breathing “Rate – How long” White/Green Zone = Slowed (4 seconds in/out)

  37. Controlled Breathing “Rate – How long” Yellow/Red = Rapid

  38. Enhance Muscle Control • Muscle State Discrimination – Awareness • Differential Relaxation – Appropriate • Progressive Muscle Relaxation - Total

  39. Muscle State Discrimination & Differential Relaxation

  40. Progressive Muscle Relaxation “reconnecting and recalibrating” • Progressive Muscle Relaxation • Neck and shoulders • Back and chest • Arms and hands • Legs and buttocks

  41. “Biofeedback + Mind Tactics + Controlled Breathing + PMR” Putting it all together = Recalibrate

  42. Example: “Natural Point of Aim” “Benefits of MIND/BODY connection…”

  43. Strategy #4: CR Processing Strategies “Process….not…accumulate”

  44. Daily Activation: Suppress & Distract “CR Processing must be accomplished daily…" Biofeedback Suppression/Distraction “See Mind Tactics Module”

  45. Daily CR Processing “CR Processing gets you in the Green/White Zone" Garrison vs. Deployed Biofeedback “See Mind Tactics Module”

  46. Daily CR Processing “CR Processing gets you in the Green/White Zone" CR Processing End Mission Start Mission

  47. Daily CR Processing “CR Processing gets you in the Green/White Zone" Contributing End Mission Start Mission

  48. Strategy #5: Recharge (see Recharge Module for strategies)

  49. Strategy #6: Reduce Stimulants (see Performance Based Nutrition Module for strategies) “adding fuel to the fire”

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