Warm Up
Combo activation #3
Overhead banded pull-aparts 20 reps
10m OH duck walk
Toy soldiers 10m
Band pull aparts 20 reps
Walking lunge with Sampson followed by a broad jump 15m
Inchworm with push-ups 10m
Band walks (Lateral)
Shuttle runs 50m x2
WOD
7 rounds of:
5 strict pull-ups
6 SB push-up SB drag
8 (4 on left and 4 on right) DB sit up
10 SB walking lunges (total)
Stress is often perceived as a negative force, a threat that taxes our mental and physical resources. However, research increasingly supports a different view: when we interpret stress as a challenge rather than a threat, it becomes a powerful tool for personal growth, resilience, and longevity. This mindset shift is particularly valuable in fitness and health, where embracing stress can lead to greater strength and endurance. In this article, we’ll explore the science behind this approach, share case studies, and hear from Coach Ray Traitz, who is helping clients harness stress for positive change.
Reframing stress as a challenge involves recognizing it as a stimulus for growth rather than something to avoid. Here, we look at the insights of three leading researchers who study the impacts of stress and resilience on health and aging.
Dr. Alia Crum, a leading researcher in the psychology of stress and resilience, has demonstrated the power of mindset in determining how stress impacts us.
Increases Resilience: Viewing stress as a challenge enhances psychological resilience, helping us recover from setbacks more quickly.
Improves Physical Performance: When stress is seen as motivating rather than draining, it can improve physical output, endurance, and focus during exercise.
Boosts Immune Function: Reframing stress as beneficial supports immune health, which can decline with age but is essential for longevity.
Case Study: Dr. Crum’s research with office workers revealed that those who were trained to see stress as a positive challenge showed lower levels of the stress hormone cortisol and reported higher productivity and overall health improvements.
Dr. Kelly McGonigal’s work focuses on the psychological effects of stress and how it can be harnessed as a catalyst for positive change.
Enhances Emotional Regulation: Viewing stress as a challenge helps us manage emotions better, contributing to a more balanced and stress-resilient mindset.
Improves Cardiovascular Health: Seeing stress positively helps maintain lower blood pressure, reducing the risk of cardiovascular diseases linked to chronic stress.
Supports Endurance in Physical Challenges: A challenge mindset prepares the body to sustain longer physical efforts, which is beneficial for maintaining health over the years.
Case Study: In a study conducted by Dr. McGonigal, participants who received training on viewing stress as a challenge had better heart rate variability (HRV), a key marker of cardiovascular health, compared to those with a threat-based stress response.
Dr. Elissa Epel studies the effects of stress on aging, particularly at the cellular level.
Reduces Cellular Aging: Positive stress perception is associated with longer telomeres, protective caps on chromosomes linked to lifespan.
Promotes Adaptive Coping Mechanisms: When stress is seen as manageable, people adopt healthier coping strategies, which in turn reduce oxidative stress on cells.
Encourages Brain Health: A challenge mindset toward stress promotes neuroplasticity, the brain’s ability to form new connections, which is vital for cognitive longevity.
Case Study: Dr. Epel’s research on caregivers, who experience high stress levels, found that those with a challenge-oriented view of stress had longer telomeres and better cognitive function over time.
With a focus on developing both physical and mental resilience, Coach Ray Traitz is passionate about helping his clients embrace stress as a challenge rather than a threat. In his coaching, he uses strategies to shift perceptions of exercise-related stress, making it a motivating force. His approach includes:
Incremental Goal-Setting: By breaking down goals, Coach Traitz teaches clients to manage stress in increments, celebrating small wins to reinforce the challenge mindset.
Mind-Body Connection: Using breathing techniques and mindfulness, he helps clients remain centered, enhancing both their mental and physical performance.
Stress Adaptation Workouts: By gradually increasing intensity and complexity, Coach Traitz creates an environment where clients learn to thrive under pressure, making progress in ways they might never have imagined.
Many clients report a newfound ability to handle everyday challenges more effectively, noting improvements in both mental clarity and physical strength as they embrace stress in new ways. Coach Traitz continues to innovate, testing various stress adaptation methods with clients to find the best approaches for sustained health and fitness.
If you’re ready to transform how you see and handle stress—both in fitness and in life—Coach Ray Traitz offers the expertise you need. His unique perspective on stress management, resilience, and performance can help you cultivate a challenge mindset, making stress a tool for growth. Under his guidance, you’ll not only strengthen your body but also build mental toughness, giving you the resilience needed for long-term health.
Take the first step toward a healthier, more resilient you by contacting Coach Ray Traitz at amrapfitness@hotmail.com. With his guidance, you’ll learn to harness the power of stress to improve your physical and mental performance, laying the foundation for a longer, healthier life.
Photo via Pexels
BY: Sheila Olson
In today's hectic world, integrating healthy habits into a busy schedule can seem daunting, but it’s absolutely essential for maintaining long-term well-being. You might be surprised to learn that simple, consistent practices can transform your lifestyle, keeping you healthy and energized amidst life’s demands. This article presents practical strategies that allow you to nurture your health without overhauling your daily routine.
Quick Wins with the Two-Minute Rule
When time is scarce, the Two-Minute Rule can be a game-changer. This simple strategy suggests that if a task can be done in two minutes or less, it should be done immediately. This approach not only curtails procrastination but also fosters a sense of accomplishment. By regularly clearing these quick tasks, you build momentum that can snowball into sustained habit formation, turning daunting tasks into parts of your routine.
Small Steps to Big Changes
Embarking on the journey to better health doesn't require monumental changes; instead, it can start with something as simple as drinking a glass of water each morning. Allocating just five minutes for a break during your busy schedule can also make a significant difference. Consistency in these small actions fosters long-term habits, gently steering your daily routine towards healthier practices without overwhelming you.
Plan to Succeed with Meals
Preparing your meals and snacks in advance can revolutionize your eating habits. By spending a few hours batch-cooking on the weekend, you ensure that your meals throughout the week are both healthy and readily accessible. Keeping nutritious snacks within reach helps sidestep the lure of less healthy alternatives, effectively supporting your nutritional goals and simplifying your daily food decisions.
Supercharge Your Diet with Greens
Incorporating super greens into your daily meals is an effective method for boosting your nutrient intake. Choose varieties cultivated from organically grown vegetables and devoid of synthetic additives to optimize health benefits. An analysis of Live It Up greens reveals that these powdered options allow for the creation of flavorful smoothies, enhancing your dietary routine. This simple addition to your regimen supports vital nutrient consumption without altering your existing dietary habits.
Schedule Your Wellness
In a bustling life, it's crucial to treat wellness time with the same importance as any meeting or deadline. By blocking out specific times for self-care on your calendar, you're more likely to commit to these activities. Whether it's a brief meditation session or a longer yoga class, having it scheduled ensures you allocate time to maintain your physical and mental health.
Realistic Fitness Aspirations
Setting achievable fitness goals plays a pivotal role in integrating exercise into a hectic lifestyle. Opt for activities that you enjoy and can be done in short bursts, like 10-minute high-intensity interval training sessions. This not only keeps the routine enjoyable and engaging but also allows you to fit exercise into even the busiest of schedules without it feeling like a chore. When you’re ready to commit to a larger program, Amrap Fitness offers a variety of services to help individuals get moving.
Monitor and Celebrate Your Achievements
Keeping track of your progress is vital for maintaining motivation. Whether through apps, journals, or visual charts, monitoring how you adhere to your habits provides tangible proof of your hard work. Celebrating these milestones, no matter how small, boosts your motivation and reinforces the habit as a valuable part of your daily life. Recognition of your efforts can transform the journey into a more rewarding and enjoyable experience, encouraging continual growth and improvement.
Prioritize Your Sleep
In the quest for a healthier lifestyle, never underestimate the power of good sleep. Establishing a consistent bedtime routine and sticking to it helps regulate your body's clock, leading to better sleep quality. This consistency not only improves your morning alertness but also enhances your overall health by allowing your body to recover and recharge effectively.
Adopting healthy habits within a busy lifestyle is not only feasible but essential for long-term well-being. The key lies in recognizing that small, consistent actions can lead to significant health improvements. By prioritizing these practices daily, individuals can transform their health without overwhelming their schedule.
Have a question about one of the available wellness services at Amrap Fitness? Reach out via the contact form to learn more.
Hansen
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.
Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).