EXERCISE SETS REPS

EXERCISE SETS REPS

EXERCISE ROUNDS REPS
DAILY WORKOUT FOOD & DRINKS LOG

IMPORTANT NOTES:
BERRIES: Darker berries like blueberries, blackberries, raspberries are rich in
antioxidants, which need to be replenished after physical activity. Darker berries
contain phytochemicals and other protective elements that prevent oxidative stress
that occurs in the body during strenuous activities. They also preserve muscle
strength as you age, as they're good for the long term.

SALMON: This oily fish is packed with lean, muscle-building protein and omega-3
fatty acids, which reduce inflammation that happens during continual physical
activity. It is also a natural artery cleanser, helping prevent heart disease, which can
affect even the most active people. Get creative and enjoy salmon in burgers, salads
or pastas to get the recommended 8oz. serving per week.

BEANS/LEGUMES: Vegetarians and meat eaters alike can get their fill of plant-based
protein by eating beans and legumes. Black beans, pinto beans, kidney beans, lima
beans...the varieties are endless! You can add them to a salad or cook them into a
stew or chili. Unlike meat, beans and legumes don't have saturated fat and contain
fibre, which will help you feel full for longer.

BANANAS: Bananas are a low-calorie, excellent source of electrolytes, which need to

be replaced after a work out of sporting event. They're also high in potassium, which
makes them the perfect post-event snack. Eating one banana will help you regulate
you fluid intake (since you're drinking water before, after and during physical
exertion). It will also protect you from muscle spasms or cramps.

HYDRATING FOODS: Radishes, watermelon, bell peppers, spinach, celery, dates and
oranges are just a handful of the refreshing foods you can eat to replenish your lost
fluids. If you're tired of downing water bottles (not that you shouldn't), opt for one of
these snacks to feel refreshed after exercise.

OATMEAL: Oatmeal is an excellent source of energy carbs for athletes and is high in
fibre, helping you feel fuller, longer.

NUTS: Nuts are high in protein and healthy fats, making them a mainstay in athletes'
diets. Eaten with carbs, they help level out your blood sugar and sustain the carbs
over a longer period of time, rather than burning them off right away.
 Working with PPA was easily
the best decision I've made
for my athletic career. In just
3 short months I've never felt
more confident on the
Ryn Gaertner volleyball court. Increased
Volleyball my vertical 4" already!u

Coaches Tyler & Chase are by

far the most knowledgeable
jump coaches on the planet. I
continue to rise every year
with their guidance. Proud to
be part of Team PPA! Chris Hickox
Dunker/Track

Just working with Tyler for

even 1-hour helped me add
2" to my vertical. My growth
as an athlete is forever
impacted from finding and
Jason Dias working with PPA!!
Soccer/Basketball

@projectpureathlete
 PPA is the pioneer in the
industry when it comes to
teaching athletes how to
jump. It was these exact
teachings that helped me
Ben Patrick gain the last few inches on my
aka. Knees Over Toes Guy veritcal jump! Thank you!

Working with PPA helped me

achieve the biggest dream in
my athletic career of playing
at the D1 level. Coach Tyler
has helped me as both a
coach and a mentor! Alex Mrkalj
D1 Volleyball

Both Coaches Tyler & Chase

have helped me
tremendously when it comes
to staying at the top of my
game. I highly recommend
Jonathan Clark PPA to any serious athlete!
Professional Dunker Love being Team PPA!

@projectpureathlete