Warm up
Double DB warm up
3x *reps coach’s choice
Deadlifts
Lateral jumps over DBs
Squats
Lateral jumps over DBs
Press
Lateral jumps over DBs
Power cleans
Lateral jumps over DBs
Thrusters
Lateral jumps over DBs
—-
WOD
5 rounds of:
1 minute 30 second double OH front rack carry
4 TGU + 4 windmill + 4 DB/KB snatch
Warm Up
Combo activation #8
3 rounds 10 reps
Lateral band walks (band on ankles)
Lateral plank walk (light band on wrists)
Wood chops or KBS (all 3 directions)
V-up (Right/ Left)
Ring /door way/ band rows
Complex- In straddle/ later lunge r/l inch worm + 2 push ups
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
3 minute AMRAP
10 dead lifts + 6 alternating OH press
*3 minute rest period
Game:
3 minute AMRAP
4 man makers + 8 mountain climbers
*3 minute rest period
Cash out:
3 minute AMRAP
Squat clean thruster
Binge eating is often misunderstood as just a lapse in self-control. However, research shows that it has far-reaching effects on both mental and physical health, directly impacting longevity. Coach Ray Traitz has observed and worked with clients struggling with binge eating and has personally experimented with interventions to mitigate its harmful effects while promoting long-term health.
This blog explores the science behind binge eating, how it affects the body and mind, and strategies to improve both health and longevity.
Binge eating is associated with overconsumption of calories in a short period, often leading to:
Weight fluctuations and increased risk of obesity.
Metabolic disturbances, including insulin resistance and elevated triglycerides.
Cardiovascular strain, as repeated binges can increase blood pressure and inflammation.
Did You Know?
Individuals who binge eat regularly are at a higher risk for developing type 2 diabetes, independent of body weight.
The psychological effects of binge eating are profound:
Increased stress and anxiety, often creating a self-perpetuating cycle of emotional eating.
Depression and guilt, which can negatively affect motivation for healthy behaviors.
Cognitive fatigue, as the brain’s reward system is overactivated by repeated overeating.
Did You Know?
Binge eating episodes can temporarily boost dopamine, but over time, this overstimulation leads to diminished pleasure response and higher cravings, reducing overall emotional resilience.
Binge eating can shorten lifespan through several pathways:
Chronic inflammation from repeated overfeeding accelerates cellular aging.
Poor metabolic control increases risk for cardiovascular disease, diabetes, and obesity-related conditions.
Mental health decline can reduce engagement in physical activity, social interaction, and healthy lifestyle choices, further decreasing longevity.
Did You Know?
Repeated binge eating has been linked to telomere shortening, a biomarker of accelerated biological aging.
Ray’s methodology focuses on awareness, structured nutrition, and psychological support:
Personalized meal planning to prevent extreme hunger that triggers binges.
Mindful eating strategies, teaching clients to recognize hunger vs. emotional cues.
Behavioral interventions to break cycles of guilt, shame, and stress eating.
Strength training and NEAT incorporation, which improve metabolic health and support emotional balance.
By addressing binge eating from both mental and physical angles, Ray helps clients regain control, reduce risk factors for disease, and extend longevity.
Binge eating is complex, but with the right guidance, it is manageable. Coach Ray Traitz brings expertise in nutrition, fitness, and mental strategies, helping clients restore balance, improve metabolic health, and cultivate a long-term sustainable lifestyle.
For personalized coaching, contact amrapfitness@hotmail.com.
Hudson, J.I., et al. (2007). “The Prevalence and Correlates of Eating Disorders in the National Comorbidity Survey Replication.” Biological Psychiatry.
Kessler, R.C., et al. (2013). “The Epidemiology of Binge Eating Disorder.” International Journal of Eating Disorders.
Schag, K., et al. (2013). “Impact of Binge Eating on Health and Well-being.” Appetite Journal.
Dallman, M.F., et al. (2003). “Chronic Stress and Comfort Food: Self-Medication and Metabolic Consequences.” Brain, Behavior, and Immunity.
Today, September 26th, I’m blessed with another year of life, and I feel grateful.
I no longer see this birthday as something to celebrate for myself, but rather as a reminder of all the grace that has brought me here.
I ’ve stumbled, I’ve fallen, I’ve struggled with major loss(mentally, physically, emotionally, and spiritually), heartbreak, and heavy burdens. In my darkest moments, there were times I wasn’t sure how I’d keep going.
Yet, here I stand—not because of my own strength alone, but because of the love, prayers, and support of others, and because God gave me just enough light to take the next step each day.
My journey has been far from perfect.
I’ve made mistakes, faced battles within myself, and walked through valleys and the dark caves I never thought I’d face.
However, I persevered & each trial has shaped me, strengthened me, and reminded me that life is not about what we accumulate—it’s about who we become, how we serve, and how we love along the way.
I’m humbled to be a father, a son, a nephew, a coach, a leader, and a man still learning every single day.
If you’ve ever spoken a kind word to me, lifted me when I was low, or simply thought of me in prayer, please know it has mattered more than I can ever express.
This birthday isn’t about me—it’s about gratitude for another chance to try again, to live with more love, and to be there for the people who matter most.
Once again, I am grateful for your prayers, your words of encouragement, or simply your kindness as I step into this next chapter.
Thank you
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#life