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Peak performance
This document discusses how to manage work-related stress through physical activity and diet. It defines stress as the body's response and adaptation to stressors. There is a relationship between stress levels and performance, with peak performance occurring at moderate stress levels. Physical activity and a healthy diet can help improve stress management and performance. The document provides recommendations for physical activity, including 150 minutes of moderate aerobic exercise weekly, and for diet, such as drinking 1.5 liters of water daily and eating balanced, nutrient-rich meals regularly. It presents a case study of how following these recommendations helped reduce one person's stress levels and improve their job performance over 12 weeks.
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Peak performance
- 1. Bringing Peak PerformanceTo The Workplace THE BODYSMITH
- 2. Objective To help yougain a clear understanding of how to manage work related stress with physical activity and diet.
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- 4. ALARM RESISTANCE RECOVERY /EXHAUSTION HOMEOSTASIS The GeneralAdaptation Syndrome
- 5. STRESS DISTRESSEUSTRESS POSITIVENEGATIVE Types of Stress Long Term Decreases Motivation High Psychic Entropy Outside Our Ability Unpleasant Decreases Performance Short Term Increases Motivation Low Psychic Entropy Within Our Ability Exciting Improves Performance
- 6. What Effect DoesStress Have On Performance?
- 7. 1. 10. 100. LOW HIGH PERFORMANCE LEVEL OFSTRESS BOREDOM COMFORT EUSTRESS DISTRESS IMPAIRED PERFORMANCE DUE TO STRONG ANXIETY PEAK PERFORMANCE Nixon’s Stress Response Curve FATIGUE DEPRESSION ILL HEALTH
- 8. How Can WeManage Stress & Improve Performance
- 9. Physical activity isdefined as any bodily movement produced by skeletal muscles that requires energy expenditure. It encompasses all activities, at any intensity, performed during any time of day or night.
- 10. The Benefits ofPhysical Activity Elevates Mood Improves Sleep Quality Enhances Self-Image
- 11. Physical Activity Recommendations 150Minutes of moderate aerobic activity (such as walking or jogging) OR 75 Minutes of vigorous aerobic activity (such as team sports or interval training) 2 Whole body strength training workouts.
- 12. Diet is thesum of food consumed by a person and in order to perform out our best, our bodies needs three things from our diet; Water, energy and nutrients.
- 13. The Benefits ofA Healthy Diet Improves Concentration Increased Energy Increased Feelings of Vitality
- 14. Dietary Recommendations Aim todrink 1.2 litres of water per day Eat at regular intervals throughout the day Eat balanced amounts of Protein, Fats & Carbohydrates from a wide variety of sources.
- 15. Putting It AllTogether
- 16. Robbie Director of CorporateAffairs • 45/50 Perceived Stress Scale • Insufficient Sleep • Sedentary Lifestyle • High Calorie, Low Nutrient Diet
- 17. 12 Week Intervention -3 Whole Body Workouts Per Week - 150 Minutes of Aerobic Activity - Used A Food Diary - Practise Flexible Dieting - 10 Minutes Meditation Per Day - 8 Hours Sleep Per Night - Overwhelmed By Work Related Stress - < 6 Hours Sleep Per Night - 0 Workouts Per Week - < 75 Minutes of Aerobic Activity - Convenience Foods, - Eating Out In The Evenings Before After
- 18. 12 Week Results •15/50 Perceived Stress Scale • 8 Hours of Sleep Per Night • 12% Reduction in Body Fat • Improved Job Performance Robbie
- 19. Final Summary • Stressis our bodies response to a stressor. If a stressor has a negative effect on us, it is referred to as Distress. If it has a positive effect on us, it is referred to as Eustress. • There is a dose response relationship between stress and performance and peak performance occurs right on the precipice between Eustress and Distress. • Using stress management techniques, such as physical activity and diet, can help us increase our capacity to cope with stress and improve performance.
- 20. Final Summary • Performing150 minutes of moderate aerobic activity (or 75 minutes of vigorous aerobic activity) alongside 2 whole body strength training workouts per week will elevate your mood, improve your sleep quality and enhance your self- image. • Drinking 1.5 litres of water a day and eating nutrient rich, high fibre meals at regular intervals throughout the day can help stabilise blood sugar levels, improve your concentration and increase feelings of vitality.
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- 22. Change Your LifeToday Book A FREE Consultation worth £150.00