Warm Up
DB squat thrust warm up
3x
3 squat thrust
10 squats
3 squat thrust
10 DB presses
3 squat thrusts
10 alternating DB rows
3 squat thrusts
10 DB swings
3 squat thrusts
10 Russian twists
Partner WOD
20 minute ping pong
5 KB snatches L
10 KBS
5 KB snatches R
10 KB thrusters
Warm Up
Combo activation #4
*Coach's choice cardio movement
5 OHS with band 5 second pause
10m OH duck walk with band
5 straddle lateral lunges + walkout + push up
10m walking pigeon
Single leg deadlift 5R/5L
15 hitchhikers
10m Sampson stretch + lizard + rotation
WOD
3 rounds of:
2 minute run
30 dips
30 jump lunges
Warm up
SB warm up #3
3x 6-10 (depending on load) reps of:
Bear hug squats
Bear hug carry 100ft
Deadlifts
Front rack carry 100ft
Ground to shoulder
Overhead carry 100ft
Lateral jumps over SB
WOD
For time:
3 minute SB carry
50 SB push up and over
30 G2S
Warm up
Aerobic warm up #1
3 consecutive rounds
30 seconds no break
-Lateral jumps
-Skater jumps
-Mountain climber
-High knees
-Butt kicks
Then...
3 rounds of:
(Forward and backward 5 steps)
-Heel walk
-Toe walks
-Dynamic walk
-Toy soldiers
WOD
Tabata the following
Under hand ultra wide pull up
Rest
Plank alternating DB row
Rest
Flutter kicks
Rest
Alternating OH DB press
Stress and fat loss are deeply intertwined. Chronic stress can sabotage fat loss efforts by increasing cortisol levels, leading to fat storage, cravings, and metabolic disruptions. Understanding how to manage stress effectively is key to achieving sustainable weight loss and improved overall health.
Cortisol and Fat Storage: High cortisol levels promote fat accumulation, especially around the abdomen.
Emotional Eating: Stress often leads to increased cravings for high-calorie, processed foods.
Metabolic Slowdown: Chronic stress can negatively impact metabolism, making fat loss more difficult.
Cortisol and Fat Retention: His research highlights how prolonged stress raises cortisol, increasing fat storage.
Stress and Metabolism: He found that chronic stress can reduce metabolic efficiency, leading to slower fat loss.
Mind-Body Connection: His studies show that psychological stress impacts physical health and weight regulation.
Stress and Eating Behavior: Her work demonstrates how stress alters food choices, leading to higher caloric intake.
Telomere Length and Aging: She discovered that chronic stress shortens telomeres, accelerating aging and metabolic decline.
Cortisol Resistance: Her research suggests that persistent stress desensitizes the body’s response to cortisol, worsening fat storage.
Gut-Brain Axis: His studies link gut health to stress resilience and fat metabolism.
Adaptogens and Stress Reduction: He found that natural compounds can help mitigate stress-related fat gain.
Exercise and Stress Management: His research supports the role of movement in lowering cortisol and enhancing fat loss.
Dr. Sapolsky’s research demonstrated that individuals with high stress levels stored significantly more fat in the abdominal region.
Dr. Epel’s studies found that stressed individuals consumed 30% more processed foods and had higher body fat percentages.
Dr. Talbott’s trials showed that participants who engaged in stress management techniques had significantly better fat loss results.
Coach Ray incorporates stress management strategies like structured training, mindfulness techniques, and balanced nutrition plans to help clients overcome stress-induced weight gain.
With years of experience in fitness and health, Coach Ray can help:
Develop personalized stress management and fat loss programs.
Implement nutrition strategies to balance cortisol levels.
Integrate exercise routines that improve both mental and physical well-being.
For expert coaching on stress management and fat loss, email amrapfitness@hotmail.com.