Warm Up 

DB squat thrust warm up

2x

1. 3 squat thrust

2. 10 squats

3. 3 squat thrust

4. 10 DB presses

5. 3 squat thrusts

6. 10 alternating DB rows

7. 3 squat thrusts

8. 10 DB swings

9. 3 squat thrusts

10. 10 Russian twists

WOD

5 rounds of:

2 minute DB farmers run

10 man makers

Warm up 

Combo activation #4

*Coach's choice cardio movement

1. 5 OHS with band 5 second pause

2. 10m OH duck walk with band

3. 5 straddle lateral lunges + walkout + push up

4. 10m walking pigeon 

5. Single leg deadlift 5R/5L

6. 15 hitchhikers

7. 10m Sampson stretch + lizard + rotation

Partner WOD

4 rounds of ping pong:

2x 30 second sprints

3x 7 box jumps or squat jumps 

4x 7 KB SDHP

Warm up 

Dumbbell complex warm up #3

2x 

1. Single leg deadlifts

2. Alt press + windmill

3. Reverse lunge + rotation

4. Windmill (3 on each side)

5. TGU (3 on each side)

WOD

Complete the following:

50 push ups

10 DB snatches

40 dips

20 DB snatches

30 push ups

30 DB snatches

20 dips

40 DB snatches

10 push ups 

50 DB snatches

Warm Up 

Aerobic warm up #3

3-minute run/ or movement

4x holding for a 3 count

1. Walking Sampson

2. Dynamic Walk

3. Inchworm 

In place on Coach

Toy Soldiers

1. High knees

2. Butt Kicks

3. Mountain Climbers

4. Knee tucks

WOD

3 rounds of:

12 SB prisoner steps ups

2 minute SB run

In a world where fitness and health are constantly highlighted, many people still struggle to find the motivation to get in shape and eat right. Despite knowing the benefits of a healthy lifestyle, the journey to achieving and maintaining it can feel daunting. Coach Ray Traitz, with over two decades of experience in the fitness industry, understands these challenges deeply and offers insights to help you overcome them. This blog post explores common reasons for lack of motivation and provides practical strategies to shift your mindset and get on track.

Common Reasons People Lack Motivation

1. Unrealistic Expectations

   • Many people start their fitness journey with high expectations, hoping for quick results. When progress is slower than anticipated, it can lead to disappointment and a lack of motivation.

2. Overwhelming Information

   • The vast amount of information available on fitness and nutrition can be overwhelming. Conflicting advice can make it difficult to know where to start, leading to paralysis by analysis.

3. Fear of Failure

   • Fear of not succeeding can prevent people from even starting their fitness journey. Negative past experiences or self-doubt can be significant barriers to motivation.

4. Lack of Time

   • Busy schedules and numerous responsibilities make it challenging to prioritize exercise and healthy eating. Many people feel they simply don’t have the time to dedicate to getting in shape.

5. Instant Gratification

   • We live in a society that values instant gratification. The long-term commitment required for fitness and health can be discouraging when immediate results are not seen.

Shifting Your Mindset: Strategies for Motivation

1. Set Realistic and Achievable Goals

   • Break down your fitness goals into smaller, manageable steps. Celebrate each milestone, no matter how small, to maintain motivation and a sense of accomplishment.

2. Educate Yourself

   • Seek out reliable sources of information and educate yourself about fitness and nutrition. Understanding the why behind your actions can boost your motivation to stick with them.

3. Focus on the Journey, Not Just the Destination

   • Enjoy the process of getting in shape rather than focusing solely on the end goal. Find activities you enjoy and make them a regular part of your routine.

4. Build a Support System

   • Surround yourself with supportive friends, family, or a fitness community. Sharing your journey with others can provide encouragement and accountability.

5. Prioritize Self-Care

   • Recognize that taking time for exercise and healthy eating is a form of self-care. Prioritize your health and well-being by scheduling regular workouts and planning nutritious meals.

Coach Ray Traitz's Insights

Coach Ray Traitz has worked with countless clients who faced similar struggles. His approach focuses on personalized, achievable plans that fit into clients’ lifestyles. By addressing the root causes of their lack of motivation, he helps them build sustainable habits.

1. Jane’s Story

• Jane, a busy professional, felt she had no time for exercise. Coach Traitz helped her integrate short, effective workouts into her daily routine and plan quick, healthy meals. With these manageable changes, Jane saw significant improvements in her energy levels and fitness.

2. Mike’s Transformation

• Mike struggled with unrealistic expectations and felt discouraged by slow progress. Coach Traitz set smaller, realistic goals for him and celebrated each achievement. Over time, Mike’s motivation grew, and he developed a consistent exercise routine.

3. Sarah’s Journey

• Sarah was overwhelmed by conflicting nutrition advice. Coach Traitz provided her with clear, evidence-based guidelines and helped her create a balanced eating plan. This clarity boosted Sarah’s confidence and motivation to stick with her new habits.

Practical Tips to Boost Your Motivation

1. Find Your Why

   • Reflect on your personal reasons for wanting to get in shape and eat right. Connecting with your deeper motivations can provide a strong foundation for lasting change.

2. Start Small

   • Begin with small, attainable changes. Gradually increase the intensity and duration of your workouts as you build confidence and stamina.

3. Track Your Progress

   • Keep a journal or use a fitness app to track your workouts, meals, and progress. Seeing your improvements over time can be a powerful motivator.

4. Reward Yourself

   • Set up a reward system for reaching your goals. Treat yourself to something you enjoy, like a new workout outfit or a relaxing activity.

5. Stay Positive

   • Focus on the positive aspects of your journey. Celebrate your successes and learn from any setbacks without being too hard on yourself.

Conclusion: Transform Your Mindset with Coach Ray Traitz

If you're struggling to find motivation, consider reaching out to Coach Ray Traitz. With his extensive expertise and personalized approach, he can help you create a sustainable fitness and nutrition plan tailored to your needs. Transform your mindset and achieve your health goals with the guidance of a dedicated professional.

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