Warm Up
Body weight warm up #2
3 rounds of:
10 mountain climbers
10 super rocks or superman
10 flutter kicks
10 tucks
10 explosive reverse lunges
10 lateral lunges
10 ring rows/ TRX/ sheet/ bands
WOD
25 minute ping pong
5 pull ups
6 push ups
7 sit ups
8 jump lunges
How Exercise Helps Recovery From Challenging Times
In recent years, you’ve likely faced personal challenges intermingling with world crises. You may be exhausted, run down emotionally, unsure if you can keep it up, and may have struggled with drinking. But did you know that exercise can help? Read on for some pointers from AMRAP Fitness.
Have a Plan for Staying Sober
Relapsing on the journey to sobriety can be a challenging and disheartening experience, but it's important to remember that recovery is a process with its ups and downs. If you find yourself in this situation, consider reentering a rehab center as a proactive step towards regaining control. Prior to committing to a facility, it's crucial to conduct thorough research on potential centers. Focus on locating treatment help in the area that aligns with your specific needs. This includes investigating the types of treatment programs they offer, whether they're tailored to your particular situation, and how they approach relapse prevention.
Additionally, verify the center's credentials and certifications to ensure they meet professional standards. Reading reviews and testimonials from former clients can also provide valuable insight into the effectiveness and atmosphere of the program. Remember, seeking help is a sign of strength, not weakness, and choosing the right rehab center can set the foundation for a successful recovery journey.
How Fitness Helps
As Harvard Health Publishing explains, maintaining a fitness program can reduce stress levels, not only in the moment, but also long-term. Movement and exercise reduce the chemicals released when you’re stressed, and it can help you relax, especially over an extended period of time. Participating in a fitness routine can also simply give you something tangible to do, which can help keep you on track while you build up self-confidence.
If you have noticed that your sleep has become impaired, as many under stress do, aerobic movement is a solution. Exercise can help you rest more deeply at night, which will make you feel better during the day.
Working out may also help our brains, not only by releasing feel-good chemicals but by helping to grow new nerves in our brains. This may help you concentrate and give you more energy overall. The physical strength you build can translate to strength in all areas of your life and give you a sense of accomplishment. Even if it takes time to master, you will surpass the goals you set for yourself with dedication and a bit of effort.
Find the Right Exercise
The workout routine that works best is the one you actually commit to. If you give up because you don’t enjoy it, or it’s too hard on you, it serves you no good. In such regard, it’s important to try out different things until you find what works best for you. Start with movement routines that do well to lower anxiety and stress. Running, if you have good joints, is easy to build up to, and all you need is a good pair of sneakers.
Walking or hiking are also low-cost possibilities. See where you can get extra steps in during your work day. Take your routine out of doors and into nature for an extra calming boost. Additionally, see what you can do about optimizing your home for wellness. If your home is a positive place, you’ll enjoy exercising there — which in turn reduces stress even further and gives you more energy to face the day.
Outdoor Options
Getting outside can be a boon to your workout program. Listen to the birds sing while you focus on your breath, or if road noise is distracting, pop in some earbuds and play your favorite tunes or a motivational speaker.
There are many outdoor opportunities beyond basic running or walking. You can do karate or yoga, go to a batting cage, golf, or climb mountains, just to name a few. Think about what will be fun for you and dive in, and don’t hesitate to mix things up now and then. The one downside: It can feel difficult to track progress when you aren’t participating in an organized exercise class.
You can monitor your progress with a fitness tracker, although you might want to protect it with a protective case. Fierce Healthcare points out that the simple addition of a tracker might even reduce your trips to the doctor.
Check In with Your Doctor
Regular appointments with your doctor are essential for maintaining good health. By visiting your doctor periodically, you can identify and address potential health issues before they escalate, improving overall outcomes and reducing healthcare costs in the long run. Routine checkups also provide an opportunity to discuss preventative care measures like immunizations, screenings, and lifestyle changes that can reduce the risk of chronic conditions. If you don't receive insurance from your job, it's crucial to shop for high-quality insurance on the healthcare exchange to ensure you have access to medical care when you need it. Investing in your health through regular appointments with your doctor can lead to better quality of life and increased longevity.
Keep Your Routine
Routines can help us feel stable, secure and break bad habits. Keeping a long-term routine does not have to be difficult. Start by scheduling out your days effectively. Sit down and plan out what you need to accomplish, and the best time to do so. Don’t overbook yourself, as that can cause stress and you may miss certain things you want to realize. Start with small tasks, and build on your successes.
Not only will this help you build self-confidence, but it’s easier to make several small changes over time than all at once. If you make mistakes, don’t beat yourself up over them. That happens. Focus instead on doing better tomorrow.
Good health is a long road that stretches out over a lifetime. The challenges of the past year will ease over time. If you arm yourself with the right tools to succeed, you will see those challenges dealt with. Invest time each day in yourself. You deserve not only to be well but to feel excellent during this time.
AMRAP Fitness is a physical and online ‘gym’ offering group and personal training from their strength and conditioning facility in person and online . Visit their website today!
Warm Up
Dynamic warm up #2
*Coach’s choice 3 minutes cardio
3x
Walking lunge Sampson stretch
Dynamic walk
Inchworm
Toy soldiers
High knees
Butt kicks
Toe walks
Heel walks
Power skip
Broad jumps
TTR or v ups x 15
WOD
Complete 5 rounds of :
40 SB bent over row
3 minute (cardio of your choice)
Warm up
Dynamic DB warm up
3 x10 reps
OH carry
Deadlifts
Walking pigeon
Rack carry
Front squats
Dynamic walk
OH carry
Presses
Farmers carry
WOD
15 minute AMRAP
6 DB single leg deal lift + OH press
1 minute run
6 lateral lunges + biceps curls
Coach Ray Traitz provides insights on the critical aspect of accounting for extra calories, hindering weight/fat loss goals. Here's the refined version of the article:
In the pursuit of shedding weight or body fat, many individuals face a common challenge: a lack of proper education. Despite good intentions, they often rely on advice from family, friends, or trends, sometimes neglecting expert guidance. While the internet offers abundant information, practical experience and expert advice are key to achieving success.
As emphasized in our previous discussion, accurate calorie tracking is pivotal to your objectives. However, individuals may falter in this regard, either due to a lack of honesty or oversight, particularly concerning beverage consumption.
It's essential to recognize that beverages contribute calories, except for water. From fruit juices to fancy coffees, each sip adds to your calorie intake. For instance, certain frozen coffee drinks can contain a staggering 1060 calories, potentially comprising a significant portion of your daily intake.
Moreover, energy drinks and alcoholic beverages can also pack a caloric punch. A 16-ounce energy drink may contain 220 calories, while a Long Island Iced Tea boasts 780 calories. Beware of the impact of alcohol on decision-making, leading to poor food choices.
While indulging in tasty beverages is acceptable, it's crucial to weigh their worth against your goals.
Key takeaways:
Track your beverages
Account for all components
Be honest with yourself
Check calorie content before consumption and adjust accordingly
Coach Ray Traitz, a seasoned nutrition coach and weight loss specialist, offers professional assistance. Reach out today for guidance on your journey to success!
amrapfitness@hotmail.com