Warm Up 

Gymnastic warm up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single leg bridges R/L

WOD

5 rounds of:

20 pull ups

10 SB ground to OH

20 SB deadlifts

Warm up 

Aerobic Warm up #2

3 consecutive rounds

30 seconds no break

1. Prisoner step-ups

2. Mountain climbers or sliders

3. Flutter kicks

4. Pop squats

5. Butt kicks

6. Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

1. Sampson

2. Knee hugs

3. Dynamic walk

4. Walking pigeon

WOD

3 rounds of:

10 SB push up drag

20 SB bent over rows

2 minute SB run

THE BASICS

In the pursuit of longevity, few factors are as influential as exercise and nutrition. With the guidance of Coach Ray Traitz, a seasoned expert in fitness and nutrition, let’s explore the five major factors for extending longevity through exercise and nutrition, along with two compelling case studies that highlight the transformative power of these lifestyle interventions.

1. Regular Exercise

Regular exercise is a cornerstone of longevity, offering a multitude of benefits for physical, mental, and emotional well-being. Coach Ray Traitz emphasizes the importance of incorporating both cardiovascular exercise and strength training into your routine to enhance cardiovascular health, build lean muscle mass, and improve overall functional capacity. By engaging in regular exercise, individuals can reduce the risk of chronic diseases, boost mood and cognitive function, and maintain independence and vitality as they age.

2. Balanced Nutrition

Balanced nutrition plays a crucial role in supporting overall health and longevity. Coach Ray Traitz advocates for a diet rich in whole, nutrient-dense foods, including lean proteins, fruits, vegetables, whole grains, and healthy fats. By prioritizing quality nutrition, individuals can optimize their energy levels, support immune function, and reduce the risk of chronic diseases such as obesity, diabetes, and heart disease. Coach Traitz’s expertise in nutrition provides clients with personalized guidance and support to make sustainable dietary choices that promote longevity and well-being.

3. Adequate Hydration

Hydration is often overlooked but essential for optimal health and longevity. Coach Ray Traitz emphasizes the importance of staying adequately hydrated throughout the day to support cellular function, regulate body temperature, and facilitate nutrient transport and waste removal. By drinking plenty of water and consuming hydrating foods such as fruits and vegetables, individuals can optimize their hydration status and promote overall health and longevity.

4. Mindful Eating Habits

Mindful eating habits can significantly impact health and longevity. Coach Ray Traitz encourages clients to cultivate awareness around their eating habits, including portion sizes, food choices, and eating environments. By practicing mindful eating, individuals can improve digestion, reduce overeating, and enhance the satisfaction and enjoyment of meals. Coach Traitz provides practical strategies and support to help clients develop mindful eating habits that support their long-term health and wellness goals.

5. Consistent Sleep Patterns

Quality sleep is essential for overall health and longevity. Coach Ray Traitz emphasizes the importance of prioritizing consistent sleep patterns to support optimal physical and cognitive function. Adequate sleep promotes cellular repair and regeneration, hormone regulation, and cognitive function, all of which are crucial for longevity and well-being. Coach Traitz works with clients to identify and address factors that may disrupt sleep, helping them establish healthy sleep habits that promote longevity and vitality.

Case Studies: Transformative Results with Coach Ray Traitz

Case Study 1: Sarah, a 45-year-old client of Coach Ray Traitz, struggled with weight management and low energy levels. Through personalized nutrition and exercise coaching, Sarah learned how to make healthier food choices and incorporate regular physical activity into her routine. Within six months, Sarah lost 20 pounds, gained strength and stamina, and experienced a significant improvement in her overall well-being and quality of life.

Case Study 2: John, a 55-year-old client of Coach Ray Traitz, was diagnosed with hypertension and high cholesterol. With Coach Traitz’s guidance, John adopted a balanced diet rich in fruits, vegetables, and lean proteins, combined with regular cardiovascular exercise and strength training. Over the course of a year, John’s blood pressure and cholesterol levels normalized, and he reduced his reliance on medication. He also experienced improvements in his energy levels, mood, and overall cardiovascular health.

Conclusion: Elevate Your Longevity with Coach Ray Traitz

For personalized guidance on exercise, nutrition, and overall health and wellness, consider hiring Coach Ray Traitz as your trusted personal trainer, nutrition coach, or strength coach. With his expertise, experience, and dedication, Coach Traitz empowers individuals to unlock their full potential and achieve lasting improvements in health, vitality, and longevity.

Contact coach Ray Traitz TODAY: amrapfitness@hotmail.com

Warm up 

Combo activation #5

1. Overhead banded circles

2. 7 Planche push ups

3. Hitchhikers

4. 7 Ultra wide under hand pull ups/ band rows

5. Lateral band walks 

6. 7 Jump lunges

7. 10m toy soldiers 

8. 7 TTB/ v ups

Partner WOD

20 minute ping pong

2x 20 second sprint

7 SB thrusters

2x 20 second sprints

7 SB SDHP

Warm Up 

Bodyweight warm up #5

3x

1. Pull ups

2. Push up toe touch

3. Multi direction lunges (5 reps each direction)

4. Russian twists 

5. Bicycles 

6. Superman

WOD

3 rounds of:

20 dips

30 sit ups

40 pistols/ lunges