PERFORMANCE GUIDEBOOK TABLE OF CONTENTS METHODOLOGY 01 MOVEMENT 15 Our Methodology Training Components The Four Pillars of Human Performance Pillar Prep HOW TO USE 02 MINDSET 04 Intro Identify, Pause, and Reframe Movement Prep Energy Systems Development Regeneration RECOVERY 23 Principles Decisional Balance Sheet Prioritize Regeneration Gratitude List Stay a Step Ahead NUTRITION 09 Intro Philosophy and Principles Timing and Portion Sizes High-Performance Fuel Travel Nutrition NOTES 29 ABOUT EXOS 31 OUR METHODOLOGY We use our integrated methodology to develop a customized experience that meets individuals where they are. Our system is comprised by four pillars — Mindset, Nutrition, Movement, and Recovery — built from decades of innovation, science, and real-life experience. FOUR PILLARS OF HUMAN PERFORMANCE MINDSET is about dedicating yourself to a goal and understanding what it requires to accomplish it. NUTRITION fuels the brain and body, providing foundational support to maximize performance. MOVEMENT is essential for improving performance. It’s about moving your body better. RECOVERY allows the mind and body to recharge and prepare for the next day’s activities. 01 METHODOLOGY Property of EXOS© 2016 HOW TO USE THIS GUIDE The strategies in this guide are meant to help you improve your performance at work, at home, and on the road. This guide is organized by our four pillars of human performance: Mindset, Nutrition, Movement, and Recovery. Built from decades of research and real-life experience, this approach helps you take control of your health and performance. Property of EXOS© 2016 HOW TO USE 02 Mindset is about approaching a situation or working toward a goal with a full understanding of what it requires to accomplish. Use these tips to build resilience when facing challenges that disrupt lifestyle balance. Intentionally reframing your game plan enhances intrinsic motivation, resulting in increased confidence, a sense of control, and the ability to deal with life’s challenges. By embracing mindset, our goal is to help establish autonomy, mastery, and a more positive perception of stress. Property of EXOS© 2016 MINDSET 04 MIN DSET ST R AT EGIES IDENTIFY, PAUSE, AND REFRAME Choose to reframe stress as a positive challenge by following these three steps: identify, pause, and reframe (IPR). Identify the stressor. Be prepared to acknowledge sources of physical and mental challenge. Physiological responses: Physical sensations such as rapid, shallow breathing, racing heart, physical pain or tension, and discomfort Psychological responses: Thoughts or emotions that arise such as anxiety, negativity, frustration, and anger Pause. Intentionally take time to interpret the situation. Slow your impulse to react. Remember your anchor. Return to the fuel that motivates your intentions to change - your statement, image, or token. Visualize your ideal state of resilience. Reframe and make a choice. Reframe the stressor as something whose fate you control. Locate the strategy. Decide an appropriate plan of action. Embrace it with resilience. Empower yourself to face the challenge directly and mindfully. 05 MINDSET Property of EXOS© 2016 M I NDS E T STRATE G IE S DECISIONAL BALANCE SHEET The decisional balance sheet is a tool developed to help cultivate intent. Use this to experiment with introspective thought and reasoning to prepare you for the journey ahead. Instructions: With a behavior upgrade you’re contemplating, consider the advantages and disadvantages of taking action toward that behavior. Then consider the advantages of not taking action to that behavior. The result should provide clarity as to whether this behavior change is a true priority (or not). TAKING NO ACTION ADVANTAGES DISADVANTAGES No effort Frustration React how I want Tension Get my frustration out Overwhelmed Don’t have to care Lack of poise and control Shorter life Risk of disease/illness TAKING ACTION Less tension Need to put in effort Happier Have to work hard for change More relaxed Fear of failing Ability to handle more Need to ask for help My family/friends are happier Test my will power More vitality and enjoyment More energy Property of EXOS© 2016 MINDSET 06 MIN DSET ST R AT EGIES GRATITUDE LIST Make a list of meaningful things for which you are thankful. Think about relationships, jobs, opportunities, possessions, conveniences. Pick one item from your list. Choose the one that stands out to you the most at that particular time. Over the next sixty seconds, come up with as many reasons as you can for why you are thankful for it. Do your best to come up with at least three reasons. 07 MINDSET Property of EXOS© 2016 NUTRITION Nutrition provides the foundational support to fuel the mind and body and maximize performance. NUTRITION PHILOSOPHY At EXOS, we want to simplify nutrition and help you perform your best in every situation. We all want to have the energy to stay mentally focused and physically strong throughout the day. We want to boost your immune system and speed up the recovery process. Performance nutrition plays a critical role in achieving these goals. Use our nutrition principles as a guide to fuel for success in every situation. 09 NUTRITION Property of EXOS© 2016 NUTRITION PRINCIPLES Aim to Sustain Staying hydrated and eating early and as often as you need helps sustain energy, lower stress, and boost metabolism. No matter your schedule, kick-start your day with an energizing meal. Continue eating small meals or snacks and hydrating throughout the day to keep your energy up, your focus sharp, and your mood stable. Fuel for Impact Our understanding of quality food is constantly evolving with research. When deciding what to eat, keep it simple and natural or minimally processed. Choose responsibly sourced food that’s tasty and nourishing like vegetables, fruit, nuts, whole grains, fish, and lean meat. Eat with Purpose What you eat matters. Eating with purpose is about coming to the table and nourishing your mind, body, and spirit. Food is a means to connect and create, and to enable the best version of you. Be intentional with your food choices, and savor every morsel and moment you share with others. Devour Life Food brings us together and takes us on personal journeys. From the smell of something delicious baking in the oven to the satisfying crunch of crisp vegetables, food reminds us to reflect, look forward, and relish the here and now. A toast to food and all the joy it brings. Make it About You Eating is personal. It’s not about following a strict set of rules; it’s about tailoring your nutritional game plan to best support your body, goals, and preferences. Food is an experience to be designed by you. Adapt these principles to make them work best for you and all that you want to achieve. Property of EXOS© 2016 NUTRITION 10 N U T R IT ION ST R AT EGIES AIM TO SUSTAIN: TIMING AND PORTION SIZES Create an Even Spread Spread out your meals and snacks consistently. Although there are many philosophies on how often you should eat, eating well each day helps you stay focused and energized so you can perform your best. Use your hands as a guide to keep meals in perspective and to stay on track whether you’re at work, home, or on the road. Starches Fuel for your brain & muscles 1 serving = the size of your fist (15 g carbohydrate) Proteins Structural support for your body 1 serving = the palm of your hand (21 g protein) Fats Protection for your brain, energy for your body 1 serving = the tip of your thumb (7 g fat) 11 NUTRITION Property of EXOS© 2016 NUTRI TION STRATE G IE S FUEL FOR IMPACT: SUSTAINED HIGH-PERFORMANCE FUEL Use the following list of high-performance foods to keep fueled through each day. High-Quality Proteins Fats That Give Back Eggs Fish (Salmon, Tuna) Meat (Poultry or red meat) Greek yogurt Seeds (flaxseed, chia) Nuts (walnuts, pistachios, almonds) Avocado Oils (flaxseed, fish, olive) Hydrating Foods Minimally Processed Starches Cucumber (96% water) Radish (95%) Zucchini (95%) Watermelon (92%) Bulgur Sweet potato Raw wheat bran Whole-grain oats Quinoa Colorful Vegetables and Fruits Arugula Beets Mushrooms Property of EXOS© 2016 Bell pepper (green, yellow, red) Berries (blackberry, blueberry, strawberry) Citrus and tropical fruits NUTRITION 12 N U T R IT ION ST R AT EGIES EAT WITH PURPOSE: TRAVEL NUTRITION STRATEGIES Travel can result in dehydration, sleep deprivation, and hormonal imbalances. Use these travel nutrition tips to minimize these disturbances. Travel Nutrition Tips Stay hydrated. Bring an empty water bottle and fill it after security checkpoint. Bring portable snacks. Stash nuts, jerky, bars, dried seeds, and fruits in your carry-on. Include high-quality protein. Choose protein-rich options to stay satiated and maintain hormone levels as you travel. Maintain your meal routine. Stay consistent with timing and portions for elevated energy and focus and regular digestion. 13 NUTRITION Property of EXOS© 2016 MOVEMENT Movement refers to incidental and structured movement. Both are essential for health, weight management, performance, and vitality. Regardless of work, life, and travel demands, our systematic approach to training prepares you to move well and improve the quality of your movement over time, so you experience better results and less pain. Here are the key components of this system: 15 MOVEMENT Property of EXOS© 2016 MOVEMENT TRAINING COMPONENTS Pillar Prep Increase your movement capability through integrated mobility and stability of the shoulders, torso, and hips. Pillar prep improves posture, performance, and resilience. Movement Prep Increase your core temperature, prepare your nervous system for physical activity, and strengthen your body. Strength/Power Improve your strength, resistance to injury, and ability to perform everyday tasks, as well as feats of strength. Energy Systems Development Improve your cardiovascular fitness and burn calories with a different approach to conditioning. Regeneration Kick-start your recovery so you feel better for your next workout. Property of EXOS© 2016 MOVEMENT 16 MOV E MENT ST R AT EGIES Relieve soreness. (<25 minutes) P M R Pillar Prep, Movement Prep, Regeneration. Challenge strength and coordination. (<35-45 minutes) P M S R Pillar Prep, Movement Prep, Strength/Power, Regeneration. Build endurance. (<45-60 minutes) P M E R Pillar Prep, Movement Prep, Energy Systems Development, Regeneration. Experience a full session. (<75 minutes) P M S E R Utilize all five movement strategies. P PILLAR PREP Trigger Point Piriformis (w/ Tennis Ball) Time: 30-60 sec. per side Quad Hip Flexor Stretch 1 2 Reps: 6 per side Quadruped Opposites Reps: 6 per side 17 MOVEMENT Property of EXOS© 2016 M OVEME N T M STRATE G IE S MOVEMENT PREP Glute Bridge 1 2 1 2 1 2 Reps: 8 Leg Cradle Reps: 6 per side Elbow to Instep w/ Rotation Reps: 4 per side Property of EXOS© 2016 MOVEMENT 18 MOV E MENT S ST R AT EGIES STRENGTH/POWER Reverse Lunge 1 2 Reps: 6-8 per side Plank w/ Arm Lift Reps: 6-8 per side (Modification: This can also be performed from knees.) Inverted Hamstring 1 2 1 2 Reps: 6-8 per side Bent Over T Reps: 6-8 per side 19 MOVEMENT Property of EXOS© 2016 M OVEME N T STRATE G IE S ENERGY SYSTEMS DEVELOPMENT E Rate of Perceived Exertion (RPE): Based on a scale of 1-10, you can rate how difficult a certain interval feels. 9/10 HARD Extremely strenuous and difficult to maintain 7/10 MODERATE Rapid breathing. Can’t talk now! 3 5/10 EASY Moving with purpose and still able to talk comfortably High Intensity Interval Training Session WARM-UP 9 7 3 COOL DOWN 2:00 :30 2:30 1:00 2:00 S x3 (16 min) M x4 (20 min) L x5 (24 min) Low Intensity Interval Training Session WARM-UP 7 5 COOL DOWN 2:00 2:00 2:00 2:00 SHORT M MODERATE S Property of EXOS© 2016 L S x3 (16 min) M x4 (20 min) L x5 (24 min) LONG MOVEMENT 20 MOV E MENT R ST R AT EGIES REGENERATION Trigger Point Pec (w/ Tennis Ball) Time: 30-60 sec. per side 1 2 1 2 1 2 Active Isolated Hamstring Stretch Reps: 8 per side Quad Hip Flexor Stretch Side Lying Time: 30-60 sec. per side 21 MOVEMENT Property of EXOS© 2016 RECOVERY Recovery is about returning to a balanced state and re-energizing your mind and body to prepare for each day’s activities. The following principles will help you proactively identify and deal with the different types of stress load in your life, both before and after it occurs. 23 RECOVERY Property of EXOS© 2016 RECOVERY PRINCIPLES Build Resilience Proactively prepare for stress with improved knowledge and skill across the four pillars of performance. Prioritize Regeneration Protect your schedule and dedicate time to regeneration and recovery to maintain balance. Meet Stress Head-On Identify the types of stress you experience and proactively implement the appropriate regeneration methods. Rebound from the Impact Note your response to negative effects of stress and quickly return to balance. Explore, Reflect, and Refine Acknowledge your successes and continually recalibrate your recovery plan. Property of EXOS© 2016 RECOVERY 24 R E COV ERY ST R AT EGIES PRIORITIZE REGENERATION: CREATE AN IDEAL SLEEP ENVIRONMENT CREATE AN IDEAL SLEEP ENVIRONMENT Not getting enough shut-eye can sap your energy, make it harder to lose weight, and impede your ability to focus. Sleep deprivation can also interfere with memory and mood and may increase your risk for heart disease and stroke. 25 RECOVERY Property of EXOS© 2016 RECOVE RY STRATE G IE S Fall asleep faster and stay asleep longer with these tips to create an ideal sleep environment: Make a checklist. Write down all the things you need to do before your head hits the pillow (close blinds, turn down thermostat, etc.) and review the list each night. Unplug. Do you need help remembering to turn off electronics, lower the temperature, or use body pillows? Put a sticky note near your bed as a reminder to power down. Chill out. Drop your thermostat to a comfortable temperature between 65 and 72 degrees. Breathe. Use a breathing technique to tame your heart rate, blood pressure, and stress levels. Inhale for 6 counts through your nose, hold for 3 and exhale for 6. Repeat this series 4 more times. Create a travel kit. If you travel often, pick up a travel pillow, eye mask, diffuser, and noise-cancelling headphones to help maintain your sleep environment on the road. Make a doctor’s appointment. If you’re still struggling to sleep after trying these tips, talk to your doctor. Unpredictable sleep patterns and lack of sleep can lower your immunity and greatly impact both your mental and physical health. Property of EXOS© 2016 RECOVERY 26 R E COV ERY ST R AT EGIES STAY A STEP AHEAD PERFORMANCE BREATHING TECHNIQUES Slowing down your respiratory rate to 6-8 times per minute will help enhance your cardiovascular function, improve your sleep, help your mind stay relaxed to better handle stress, and increase your concentration. Use these quick-but-conscious techniques for at least two minutes every day to make permanent changes: Wake up tired: 6 – 2 – X Wake up anxious: 6 – 4 – 10 Periodically during the day: 4 – 2 – 6 Moments of anxiety: 6 – 4 – 10 Moments of tiredness: 4 – 0 – X Meditating: 8 – 4 – 12 Bedtime: 6 – 4 – 12 In – Hold – Exhale (Seconds) X = Explosive 1. Select a tempo you’d like to try for one week. 2. Set aside two minutes each day for your breathing practice. Choose a time such as after you brush your teeth or on your drive to work 3. Practice just two minutes a day for one week. 4. The next week increase to two minutes twice a day. 5. If after a week you don’t feel any difference, experiment with a new tempo. 27 RECOVERY Property of EXOS© 2016 RECOV E RY STRATE G IE S NOTES 29 NOTES NOTES 30 ABOUT EXOS EXOS is a leader in human performance, trusted by elite athletes, the military, community centers, colleges and universities, and companies worldwide. We provide the knowledge and skills people need to identify and overcome obstacles and create personal breakthroughs. Leaders around the world employ our individualized game plans to transform their teams and help them live healthier, happier, more productive lives. 31 ABOUT EXOS To learn more about our services, simple strategies, or the research behind our methodology, head to teamexos.com.
