KB warm up #3
3x 10
Around the world (both directions)
Russian swings
Figure 8 (both directions)
H2H swings
Wallball sub
WOD
Complete the following:
50 KB push up renegade row R
50 KB snatch heavy L
50 KB push up renegade row L
50 KB snatch heavy R
100 KBS
Warm up
DB squat thrust warm up
3 squat thrust
10 squats
3 squat thrust
10 DB presses
3 squat thrusts
10 alternating DB rows
3 squat thrusts
10 DB swings
3 squat thrusts
10 Russian twists
WOD
4 rounds of:
5 R/L Stationary reverse lunges with DBs bicep step up to OH press
10 R/L single leg deadlift
200m run or 1 minute run
Warm up
Body weight weight warm up #4
3x 10 reps
Explosive split squats (stay in split)
Thigh tap push-ups
3 hollow rocks + 1 v-up
3 straddle reach throughs + 2 lateral lunges
Ring/TRX/ sheet /doorway/ band rows
Single leg DL (5R/5L)
Partner WOD
20 minute ping pong
7 SB deadlifts
7 later jumps over the SB
7 G2S
40 DU or 60 taps
7 SB front squats
3 burpees
Warm Up
Body weight warm up #3
3x 10 reps
Jump lunges
2 push-ups + inchworm
Russian twists
Multi-direction leg swings
Pull-ups/ Ring/TRX/ sheet rows
Dips (rings/ box/bench/chair)
WOD
3 rounds of:
3x complex
(3 push ups/ 3 knee tucks/ 3 squat jumps/ 3 jump lunges)
25 hollow rocks
Stress is an inevitable part of life, but how we manage it can significantly impact our healthspan and quality of life. As a coach dedicated to optimizing wellness, I've seen firsthand how effective stress management techniques can enhance longevity and overall well-being.
In this blog post, we'll explore the science behind stress, discuss its effects on longevity, and provide actionable strategies to help you manage stress more effectively for a healthier, longer life.
Chronic stress negatively impacts:
Cardiovascular Health: Prolonged stress raises blood pressure and increases the risk of heart disease.
Immune Function: Stress weakens the immune system, making us more susceptible to infections and illnesses.
Mental Health: Stress contributes to anxiety, depression, and cognitive decline over time.
Mindset Shift: Viewing stress as a challenge rather than a threat can reduce its harmful effects on the body.
Mindfulness Practices: Meditation and deep breathing exercises promote relaxation and stress reduction.
Social Support: Cultivating strong relationships buffers against the negative effects of stress and promotes longevity.
Stress and the Brain: Chronic stress damages brain cells and impairs memory and learning.
Exercise as Stress Relief: Physical activity boosts endorphins and reduces cortisol levels, enhancing mood and resilience.
Sleep and Stress Recovery: Adequate sleep supports stress recovery and improves overall well-being.
Impact of Positive Emotions: Joy, gratitude, and laughter strengthen the immune system and counteract stress hormones.
Nature Therapy: Spending time in nature lowers cortisol levels and promotes relaxation.
Nutrition for Stress Resilience: Consuming a balanced diet rich in antioxidants supports stress management and immune function.
Mindfulness Meditation (Dr. McGonigal)
Regular meditation practice reduces stress levels and improves emotional resilience.
Physical Activity (Dr. Sapolsky)
Engaging in regular exercise releases endorphins, improves mood, and reduces stress hormone levels.
Social Connection (Dr. Sternberg)
Maintaining strong relationships and seeking social support enhances emotional well-being and buffers against stress.
As your coach, I emphasize personalized approaches to stress management:
Holistic Wellness Plans: Tailored strategies integrating exercise, nutrition, and mindfulness practices.
Stress-Busting Workouts: High-intensity interval training (HIIT) and yoga for stress relief and relaxation.
Lifestyle Modifications: Structuring daily routines to include breaks, relaxation techniques, and self-care activities.
By implementing effective stress management strategies, you can reduce the harmful effects of stress on your health and enhance your longevity. Start incorporating these practices today to support a healthier and more fulfilling life.
Ready to take control of your stress and improve your longevity? Contact me today to develop a personalized stress management plan tailored to your needs.
📧 Contact me at amrapfitness@hotmail.com
📍 Available for virtual and local consultations in NJ & NY
Manage stress, enhance longevity, and live your best life.
McGonigal, K. (2015). The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It.
Sapolsky, R. M. (2018). Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping.
Sternberg, E. (2010). The Balance Within: The Science Connecting Health and Emotions.