Warm up
KB warm up #3
3x 10
Around the world (both directions)
Russian swings
Figure 8 (both directions)
H2H swings
Wallball sub
WOD
4 rounds of:
KB complex
2 KB snatch + 4 windmill + 4 single arm OHS
400m run or 2 minute run
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
25 minute ping pong
3 towel pull ups/ 9 face pulls
6 push up and over (MB/DB/KB/small box)
3 tuck + 3 v ups + 3 hollow rocks
9 box jumps
Introduction
In the world of nutrition and fitness, cheat meals often get a bad rap. Yet, when strategically planned, cheat meals can support adherence to long-term healthy eating, provide psychological benefits, and even influence metabolic health.
Coach Ray Traitz has worked with clients—and experimented with himself—to incorporate cheat meals without derailing progress. Importantly, cheat meals are not the same as binge eating, and understanding this distinction is key to achieving sustainable results.
Cheat Meals vs. Binge Eating
Cheat Meals: Planned, portion-controlled indulgences that provide psychological and metabolic benefits without compromising overall progress.
Binge Eating: Uncontrolled episodes of eating excessive amounts of food in a short period, often accompanied by guilt, shame, and emotional distress.
Caution: Even planned cheat meals can turn into binge eating episodes if not handled mindfully, which can have negative effects on metabolism, mental health, and overall well-being.
Personal Note: I openly admit that I, too, struggle with cheat meals occasionally turning into binge eating episodes. By being honest about this, I hope to show that even someone deeply experienced in fitness and nutrition faces challenges—and it’s possible to navigate them responsibly.
The Physical Perspective
Cheat meals can provide the body with a temporary caloric boost, which can help when following a prolonged calorie deficit. Benefits include:
Restore glycogen levels, supporting energy for intense workouts.
Enhance metabolic flexibility, helping the body efficiently switch between burning fat and carbohydrates.
Prevent feelings of deprivation, reducing the likelihood of uncontrolled overeating if approached mindfully.
Did You Know?
Occasional increases in caloric intake can temporarily boost leptin, a hormone that regulates hunger and metabolism, helping prevent metabolic slowdown during dieting.
The Mental and Emotional Perspective
The psychological benefits of cheat meals are significant:
Reduce diet-related stress, making healthy eating more sustainable.
Increase motivation, reinforcing adherence to nutrition protocols.
Support emotional balance, providing a sense of reward and satisfaction.
Did You Know?
A single well-planned cheat meal can improve dopamine signaling in the brain, enhancing pleasure and motivation without compromising long-term health goals.
The Spiritual and Social Perspective
When approached mindfully, cheat meals also offer social and spiritual benefits:
Mindful indulgence cultivates awareness and gratitude around food choices.
Social bonding during shared meals strengthens relationships and emotional support.
Guilt-free enjoyment fosters a balanced lifestyle that supports longevity.
Did You Know?
Mindful indulgence and occasional cheat meals can reduce cortisol levels associated with chronic stress, indirectly benefiting overall health and longevity.
Coach Ray Traitz’s Approach to Cheat Meals
Ray emphasizes structured flexibility:
Cheat meals are planned, not spontaneous, aligning with overall nutrition goals.
Portion control and macronutrient balance remain key, even during indulgences.
Cheat meals are strategic tools, enhancing adherence, energy levels, and mental satisfaction while preventing them from spiraling into binge eating.
By implementing this approach, Ray helps clients enjoy food without guilt while maintaining progress toward fitness and longevity goals.
Why Work with Coach Ray Traitz?
Effectively navigating cheat meals requires expertise in nutrition, psychology, and exercise programming. Coach Ray Traitz combines all three, guiding you on how to use indulgences wisely, avoid binge eating, and achieve sustainable health outcomes.
For personalized coaching, reach out to: amrapfitness@hotmail.com
Resources
Leidy, H.J., et al. (2015). “The Role of Protein in Weight Management and Metabolic Health.” The American Journal of Clinical Nutrition.
Polivy, J., Herman, C.P. (2002). “Causes of Eating Disorders: Dieting and the Development of Pathology.” Eating Disorders Review.
Dallman, M.F., et al. (2003). “Chronic Stress and Comfort Food: Self-Medication and Metabolic Consequences.” Brain, Behavior, and Immunity.
Rogers, P.J., et al. (2010). “Food Reward, Craving, and Overeating.” Appetite Journal.
Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.