Warm Up
Combo activation #4
*Coach's choice cardio movement
5 OHS with band 5 second pause
10m OH duck walk with band
5 straddle lateral lunges + walkout + push up
10m walking pigeon
Single leg deadlift 5R/5L
15 hitchhikers
10m Sampson stretch + lizard + rotation
Partner WOD
20 minute ping pong
7 flutter kicks
DB snatch + 2 presses + 2 squats LEFT
5 box jumps/ 7 squat jumps
DB snatch + 2 presses + 2 squats RIGHT
Warm up
Dumbbell complex warm up #2
3x
Deadlift (between feet)
Hang power snatch
OHS
Full snatch
Windmill
TGU
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
6 minutes of:
10 dips
10 cab toe touches
*2 minute rest period
Game:
6 minutes of:
10 ALT DB snatches
5 stationary OH lunges L/R
*2 minute rest period
Cash out:
6 minutes of:
10 mountain climbers
30 single unders (jump rope)
Bonus
6 minutes of:
5 push up
5 v ups
5 ALT OH DB presses
Warm up
Body weight warm up #3
3x 10 reps
Jump lunges
Push-ups + toe taps
Single leg bridge
Multi-direction leg swings
Pull-ups/ Ring/TRX/ sheet rows
Dips (rings/ box/bench/chair)
WOD
5 rounds of:
20 SB RDLs
2 minute SB run
Warm Up
Combo activation #1
20 (FWD/REV) Overhead banded circles
5 OHS with 5 second pause
20 Hitchhikers
5m Band walks (Lateral & FWD/REV)
10m Dynamic walk
10m walking knee hugs
Partner WOD
5x
30:30
(One work one rest)
-Jump lunges
-Pull ups
-Plank ups/ wall climbs (plank ups- from top of push up position. Bring your feet on box and back down)
Functional fitness, combined with the Paleo or Zone lifestyle, offers a comprehensive approach to health and longevity. These strategies focus on natural movement patterns and balanced nutrition to enhance physical performance, improve overall health, and increase lifespan. Coach Ray Traitz, with decades of experience, has been working with clients and experimenting with himself to optimize functional fitness and nutrition. This blog explores the benefits, insights from leading scientists, and practical advice on incorporating these practices into your daily routine.
1. Enhanced Physical Performance
Functional fitness exercises mimic daily activities, improving strength, balance, and coordination, which are crucial for maintaining independence and reducing injury risk.
2. Improved Metabolic Health
The Paleo/Zone diets emphasize whole, unprocessed foods that stabilize blood sugar levels, reduce inflammation, and support metabolic health.
3. Increased Longevity
Regular functional fitness training and balanced nutrition can reduce the risk of chronic diseases, enhance mental health, and promote a longer, healthier life.
4. Better Mental Well-being
Exercise and proper nutrition are linked to improved mood, cognitive function, and reduced stress levels.
5. Weight Management
A combination of functional fitness and a Paleo/Zone diet helps in maintaining a healthy weight, which is essential for overall health and longevity.
1. Dr. Loren Cordain, Ph.D.
Natural Movement Patterns: Dr. Cordain's research highlights that functional fitness aligns with the natural movement patterns of our ancestors, improving overall physical function.
Nutrient-Dense Foods: He emphasizes that the Paleo diet, rich in nutrient-dense foods, supports optimal health and longevity.
Inflammation Reduction: Dr. Cordain's studies show that the Paleo diet reduces inflammation, a key factor in many chronic diseases.
2. Dr. Barry Sears, Ph.D.
Hormonal Balance: Dr. Sears' research on the Zone diet demonstrates how balanced macronutrient intake can stabilize hormones and improve health.
Cardiovascular Health: His studies indicate that the Zone diet reduces the risk of heart disease by managing blood sugar and insulin levels.
Longevity: Dr. Sears emphasizes that the Zone diet promotes longevity by reducing oxidative stress and inflammation.
3. Dr. Mark Hyman, M.D.
Functional Medicine: Dr. Hyman's work in functional medicine integrates diet and exercise to treat and prevent chronic diseases.
Gut Health: He highlights the importance of gut health, which is improved through the Paleo diet, for overall well-being and longevity.
Metabolic Flexibility: Dr. Hyman's research shows that functional fitness combined with a balanced diet enhances metabolic flexibility, crucial for long-term health.
1. Sarah's Transformation
Sarah, a 45-year-old client, struggled with weight gain and low energy. Under Coach Traitz's guidance, she adopted functional fitness routines and the Paleo diet. Within six months, Sarah lost weight, improved her energy levels, and felt stronger and more agile.
2. Mike's Journey
Mike, a 50-year-old client, faced metabolic health issues. Coach Traitz introduced him to the Zone diet and functional fitness. Mike's blood sugar levels stabilized, he lost excess weight, and his overall health improved significantly.
3. Linda's Success
Linda, a 60-year-old client, wanted to improve her physical performance and longevity. With Coach Traitz's support, Linda followed a functional fitness program and the Paleo diet. Her strength, balance, and cardiovascular health improved, enhancing her quality of life.
Engage in Functional Fitness Training
Include exercises that mimic daily activities, such as squats, lunges, push-ups, and kettlebell swings, at least 3-4 times per week.
Adopt a Balanced Diet
Follow the Paleo diet by focusing on whole, unprocessed foods, or the Zone diet by balancing macronutrients (40% carbs, 30% protein, 30% fat).
Prioritize Recovery
Ensure adequate rest, sleep, and hydration to support muscle recovery and overall health.
Stay Consistent
Maintain a regular exercise and nutrition schedule for sustained benefits.
Seek Professional Guidance
For personalized advice and support, consider hiring a qualified coach or personal trainer like coach Ray Traitz.
For personalized guidance on incorporating functional fitness and the Paleo/Zone lifestyle into your daily routine, consider hiring Coach Ray Traitz. With over two decades of experience and a passion for helping clients achieve their health and fitness goals, Coach Traitz offers expert advice and support tailored to your needs.
To learn more or schedule a consultation, contact Coach Ray Traitz at amrapfitness@hotmail.com.