Warm up 

Combo Activation #12

3x

30 seconds Sampson stretch each side 

6 inchworm + push up + toe tap + shoulder tap

10 band archers 

10 alternating v ups

10 banded good mornings

12 feet L/R lateral band walks

20 hitchhikers

Partner WOD

20 minute tag

7 KB snatch L

5 burpees

7 KB snatch R

5 burpees

7 pull ups

Warm up 

Dynamic warm up #1

*Coaches choice cardio movement 3 minutes*

1. Lunge complex

2. Inchworm

3. Dynamic walk

4. Toy soldiers

5. Walking pigeon 

6. Waking knee hugs

7. Broad jumps

WOD

3 rounds of:

3 minute run

20 MB push up and over

20 dips

Warm Up 

Double DB warm up

3x *reps coach’s choice 

1. Deadlifts

2. Lateral jumps over DBs

3. Squats

4. Lateral jumps over DBs

5. Press

6. Lateral jumps over DBs

7. Power cleans

8. Lateral jumps over DBs

9. Thrusters 

10. Lateral jumps over DBs

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

5 devils press

5 DB squats

*2 minute rest period

Game:

6 minutes of:

5 DB man makers (squat thrust + DB push up +  DB renegade row)

8 DB power cleans

*2 minute rest period

Cash out:

6 minutes of:

8 DB deadlifts

6 DB shoulder to OH

Bonus

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Harnessing the Power of Fermented Foods for Longevity

In the quest for longevity, one often overlooks the transformative potential of fermented foods in promoting gut health and overall well-being. With the guidance of Coach Ray Traitz, a dedicated health and fitness expert, let's explore the importance of fermented foods for longevity, along with insights from leading scientists and compelling case studies.

The Importance of Fermented Foods for Gut Health

Fermented foods have been prized for centuries for their beneficial effects on gut health. Through the process of fermentation, beneficial bacteria, known as probiotics, proliferate, transforming ordinary foods into nutritional powerhouses. Coach Ray Traitz understands the critical role of gut health in longevity and has embarked on a journey of self-experimentation with fermented foods to optimize his own gut health and well-being.

Scientific Insights: Research on Fermented Foods and Longevity

1. Kimchi: Research led by Dr. Myung-Sook Choi at Ewha Womans University in South Korea has highlighted the potential health benefits of kimchi, a traditional Korean fermented vegetable dish. Rich in probiotics and phytonutrients, kimchi has been associated with improved digestion, immune function, and metabolic health, all of which contribute to longevity.

2. Kefir: Dr. Robert Reid at McMaster University in Canada has conducted extensive research on kefir, a fermented milk beverage. Kefir contains a diverse array of probiotic strains and has been shown to promote gut health, enhance immune function, and reduce inflammation, potentially extending lifespan and improving overall healthspan.

3. Sauerkraut: Studies by Dr. Petra Louis at the Rowett Institute in Scotland have investigated the health benefits of sauerkraut, a fermented cabbage dish popular in Eastern European cuisines. Sauerkraut is rich in beneficial bacteria and prebiotic fibers, which support gut health, regulate immune function, and may even reduce the risk of chronic diseases associated with aging.

Case Studies: Transformative Results with Coach Ray Traitz

1. Emily, a 38-year-old client of Coach Ray Traitz, struggled with digestive issues and low energy levels. Through personalized coaching and guidance, Emily incorporated fermented foods such as kimchi and kefir into her diet. Within weeks, she noticed improvements in her digestion, increased energy levels, and overall well-being.

2. Mark, a 50-year-old client of Coach Ray Traitz, suffered from chronic inflammation and joint pain. With Coach Traitz's recommendations, Mark began consuming sauerkraut regularly as part of his anti-inflammatory diet. Over time, he experienced significant reductions in pain and inflammation, along with improvements in his mobility and overall quality of life.

3. Lisa, a 45-year-old client of Coach Ray Traitz, struggled with weight management and mood fluctuations. By incorporating a variety of fermented foods into her diet, including kefir, kimchi, and homemade yogurt, Lisa achieved sustainable weight loss, stabilized her mood, and experienced a newfound sense of vitality and well-being.

Conclusion: Embrace Fermented Foods for Longevity with Coach Ray Traitz

For personalized guidance on incorporating fermented foods into your diet and optimizing your gut health for longevity, consider hiring Coach Ray Traitz as your trusted health and fitness expert. With his expertise, experience, and dedication to your well-being, Coach Traitz can empower you to unlock the transformative potential of fermented foods and achieve lasting improvements in health, vitality, and longevity.

To learn more or schedule a consultation, contact Coach Ray Traitz at amrapfitness@hotmail.com.