Warm Up
Single Arm DB warm up #2
*Coach’s choice for cardio
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB snatches (5 right/ 5 left)
WOD
4 rounds of:
10 Man makers (push up + renegade row both arms)
10 single leg DB deadlift L/R
10 windmills L/R
Warm up
Band warm up #2
3 x 15 reps
Seated band rows
Banded lunge with rotation (R/L)
Banded standing press
Dynamic walk
Bicycles
Banded diagonal wood chops
Walking lunge with Sampson
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
3 minute AMRAP
Pull ups/ Face pulls
*3 minute rest period
Game:
3 minute AMRAP
With a low anchored band
Squat + row + rotation
*3 minute rest period
Cash out:
3 minute AMRAP
5 mountain climber
15 DU or 30 singles (jump rope)
Sleep is the foundation of health, yet it’s often overlooked in discussions about weight management and aging. Emerging research shows a strong link between poor sleep, the accumulation of belly fat, and reduced longevity. This trifecta poses serious risks to overall health but offers an opportunity for transformation. By addressing sleep quality and body composition, we can unlock benefits that extend far beyond aesthetics.
Coach Ray Traitz has dedicated much of his practice to helping clients combat these issues, sharing practical insights gained from personal and professional experience. In this blog, we’ll explore the science, real-world examples, and how you can take the first step toward better sleep, improved body composition, and a longer, healthier life.
Poor sleep and belly fat are deeply intertwined. Inadequate or poor-quality sleep disrupts hormonal balance, increasing levels of cortisol (a stress hormone) and ghrelin (a hunger hormone) while reducing leptin (a satiety hormone). This imbalance promotes fat storage, particularly around the midsection. Over time, excess belly fat becomes a risk factor for chronic diseases like diabetes, heart disease, and even cognitive decline—significantly impacting longevity.
Dr. Matthew Walker, author of Why We Sleep, is a leading authority on the science of sleep and its impact on health.
Improves Metabolic Function: Adequate sleep helps regulate glucose metabolism, reducing the risk of type 2 diabetes.
Balances Hormones: Consistent, quality sleep normalizes hunger-regulating hormones, decreasing the likelihood of overeating and weight gain.
Enhances Fat Burning: Deep sleep supports fat metabolism, helping reduce visceral belly fat.
Case Study: Dr. Walker’s research found that participants restricted to five hours of sleep per night for a week had a 27% increase in visceral fat compared to those with eight hours of sleep, underscoring the profound effect of sleep on body composition.
Dr. Sara Gottfried focuses on the intersection of hormonal balance, weight, and aging.
Reduces Chronic Inflammation: Sleep deprivation exacerbates inflammation, which is linked to belly fat and aging-related diseases.
Improves Stress Response: Quality sleep lowers cortisol, reducing stress-induced belly fat accumulation.
Supports Healthy Aging: Hormone regulation during sleep promotes muscle repair and slows the aging process.
Case Study: In her clinical practice, Dr. Gottfried observed a patient with persistent belly fat and poor sleep. By optimizing her sleep hygiene and balancing cortisol levels, the patient experienced a 15% reduction in waist circumference and improved energy levels within six months.
Dr. Frank Hu, a leading researcher at Harvard University, studies the link between lifestyle factors and chronic disease.
Decreases Risk of Obesity: Dr. Hu’s work highlights how poor sleep increases cravings for high-calorie foods, promoting weight gain.
Enhances Cardiovascular Health: Reducing belly fat through better sleep lowers risks associated with heart disease and hypertension.
Promotes Longevity: Combining sleep quality with a healthy diet helps reduce all-cause mortality.
Case Study: In a study co-authored by Dr. Hu, participants who improved their sleep habits and reduced processed food consumption lost more abdominal fat than those who addressed diet alone, showing the synergistic effect of sleep and nutrition on body composition.
With decades of experience, Coach Ray Traitz has developed practical strategies to help clients address poor sleep and belly fat simultaneously. His approach includes:
Personalized Sleep Coaching: From creating bedtime routines to managing screen time, Coach Traitz helps clients optimize their sleep environments.
Nutrition and Exercise Synergy: He designs workouts and meal plans that support sleep and target belly fat, emphasizing foods rich in magnesium and tryptophan to promote relaxation.
Stress Reduction Techniques: By incorporating mindfulness and breathing exercises, he addresses the root causes of poor sleep and stress-related weight gain.
Clients consistently report improved sleep quality, reduced waistlines, and enhanced overall health under his guidance.
Tackling poor sleep and belly fat can feel overwhelming, but Coach Ray Traitz simplifies the process with personalized, science-backed strategies. His comprehensive coaching ensures that clients make sustainable changes, improving their health and extending their lifespan.
Ready to transform your sleep, reshape your body, and extend your longevity? Reach out to Coach Ray Traitz at amrapfitness@hotmail.com. With his expertise in health, fitness, nutrition, and strength, you’ll develop the habits and routines needed to achieve lasting results.
Warm Up
The other warm up #2
3x
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext/ good mornings
15 ring rows
WOD
For time:
100 Pull ups
90 Dips
80 Alt v ups
70 Jump lunges
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.
He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.