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)
Partner WOD
20 minute TAG
15 DU or 25 singles unders
50m shuttle run
6 V ups
3 wall climbs
8 KB goblet squats
10 KBS
Warm up
Combo activation #2
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction
WOD
3 rounds of:
15 box jumps or 20 squat jumps
15 devils press
Warm Up
Dynamic warm up #2
Coach’s choice
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
5 rounds of:
5 mountain climber complex
(3 + 2 jumping lunges)
10 low step ups
5 burpee complex
(1 + 2 squat jumps)
2 minute cardio (run/ row/ bike/ jump rope)
Omega-3 fatty acids are essential for maintaining overall health, enhancing physical performance, and promoting longevity. These healthy fats are widely recognized for their role in reducing inflammation, supporting brain function, and improving cardiovascular health. When combined with a consistent exercise routine, omega-3s can further optimize recovery, endurance, and muscle preservation. In this blog, we explore the benefits of omega-3 fatty acids, insights from leading scientists, and the practical applications of this knowledge in Coach Ray Traitz’s training programs.
Heart Health: Omega-3s help reduce triglycerides, lower blood pressure, and decrease the risk of cardiovascular disease.
Brain Function: These fatty acids improve cognitive function, reduce brain aging, and may lower the risk of neurodegenerative diseases.
Anti-Inflammatory Properties: Omega-3s mitigate chronic inflammation, which is a leading contributor to aging and disease.
Heart Protection: Dr. Harris’s research links high omega-3 intake to a reduced risk of heart disease by improving lipid profiles and lowering blood pressure.
Exercise Recovery: His studies show that omega-3s can help reduce muscle soreness and speed up post-workout recovery.
Longevity Marker: He identifies omega-3 blood levels as a predictor of overall life expectancy.
Brain Health: Dr. Patrick emphasizes that DHA, an omega-3 component, is crucial for cognitive function and reducing brain aging.
Fat Metabolism: Her studies suggest that omega-3s improve insulin sensitivity, supporting weight management.
Cellular Protection: Omega-3s enhance mitochondrial function, leading to better energy production and longevity.
Joint Health: His research confirms omega-3’s ability to reduce arthritis symptoms, improving mobility.
Athletic Performance: Omega-3s enhance muscle protein synthesis, contributing to better strength and endurance.
Immune Function: His work highlights how omega-3s support immune health, reducing illness and recovery time.
A study led by Dr. Harris found that individuals with high omega-3 levels had a 35% lower risk of heart-related mortality than those with lower levels.
Dr. Patrick’s research demonstrated that older adults supplementing with omega-3s retained 20% more cognitive function over five years than those who didn’t.
Dr. Holub’s study on endurance athletes revealed a 25% reduction in muscle soreness and faster recovery rates with omega-3 supplementation.
Coach Ray has successfully integrated omega-3-rich foods into his and his clients’ nutrition plans, focusing on sources like wild-caught fish, flaxseeds, and algae-based supplements. His clients have reported improved endurance, reduced joint pain, and enhanced cognitive clarity.
With a deep understanding of fitness and nutrition, Coach Ray can help:
Design a nutrition plan emphasizing omega-3-rich foods.
Integrate supplementation strategies for enhanced longevity.
Improve recovery and performance with tailored exercise programs.
For expert guidance on incorporating omega-3s into your lifestyle, email Coach Ray at amrapfitness@hotmail.com.
