KB Warm Up #3
3x 10
Around the world (both directions)
Russian swings
Figure 8 (both directions)
H2H swings
Wallball sub
Skill
Movement standards and scaling
WOD
100 wall ball shots/ KB wall ball sub
100 KB swings/ DB swings
50 KB/ DB snatch left
50 KB/ DB snatch right
50 goblet squats
When it comes to improving health and achieving longevity, nutrition and exercise are often the focus—but what about mindset? A positive mindset is a powerful tool that can amplify the benefits of daily exercise, enhance motivation, and protect against chronic diseases. In fact, research shows that how we think can directly impact how long and how well we live.
Coach Ray Traitz, a seasoned health, fitness, and strength coach, has firsthand experience using a positive mindset to overcome adversity. Through his personal challenges and working closely with clients, Ray emphasizes that cultivating a resilient, optimistic outlook is as critical as any workout or meal plan.
In this post, we’ll explore how developing a positive mindset can lead to a longer, healthier life, backed by leading scientific research and Ray’s own approach.
Boosts Motivation and Consistency: Positive thinking encourages long-term adherence to exercise and healthy habits.
Reduces Stress and Inflammation: Optimism lowers cortisol and reduces chronic inflammation linked to disease.
Enhances Recovery and Physical Performance: A good mindset improves focus, reduces injury risk, and enhances performance.
Growth Mindset & Health: Dr. Dweck’s work shows that individuals who believe they can improve are more likely to adopt and maintain healthy behaviors.
Resilience in Adversity: Her research confirms that a positive outlook increases resilience to life’s stressors, supporting mental and physical health.
Enhanced Motivation for Fitness: Those with a growth mindset are more likely to persevere through challenging exercise programs, gaining greater benefits over time.
Heart Health: Dr. Kubzansky has demonstrated that optimism is linked to a lower risk of cardiovascular disease.
Stress Reduction: Her studies show that a positive mindset reduces physiological stress responses, including inflammation.
Longer Lifespan: Optimism is directly correlated with lower mortality rates and increased longevity.
Immune Function Boost: Dr. Seligman’s work indicates that optimistic people have stronger immune systems.
Better Coping Mechanisms: Positive thinkers handle setbacks (like injuries) better, returning to exercise routines faster.
Improved Mental Health: His research links positivity with reduced depression and anxiety, common barriers to consistent fitness.
A 20-year longitudinal study showed that participants with a more optimistic outlook had a 35% lower risk of cardiovascular events, independent of other health factors.
In a clinical trial, individuals trained in cultivating a growth mindset increased their exercise frequency by 40%, with greater gains in strength and endurance compared to those without mindset training.
Seligman’s studies revealed that positive thinkers had 25% fewer illnesses over a year compared to pessimistic counterparts, highlighting the role of mindset in overall health and resilience.
Coach Ray Traitz has personally faced and conquered significant life challenges—from financial setbacks to personal adversity. Through these experiences, Ray has cultivated an unshakable positive mindset that he now shares with his clients.
He incorporates mindset coaching into every fitness and nutrition plan, teaching clients how to:
Reframe negative thoughts to stay consistent with exercise.
Use positive affirmations and mental resilience tools to push through tough workouts.
Integrate gratitude practices to enhance emotional well-being and recovery.
Clients working with Ray have reported not just physical transformations, but profound mental and emotional breakthroughs, sustaining their progress long-term.
Coach Ray Traitz can help you:
✅ Develop a positive mindset that will help you stick to a daily exercise program.
✅ Overcome mental and emotional obstacles that may be holding you back from reaching your health and fitness goals.
✅ Design a comprehensive wellness plan, including fitness, nutrition, and mindset training, tailored to your unique needs.
Whether you’re looking to improve your body, mind, or longevity, Coach Ray’s experience-driven, compassionate approach can guide you every step of the way.
If you are ready to take charge of your mindset, fitness, and longevity, reach out to Coach Ray at:
📧 amrapfitness@hotmail.com
Take that first step toward a healthier, longer, and happier life—because your mindset is the foundation of your success.
Otis
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.
Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.
He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.
Midsection Warm up #2
3x
✅Hold the position for 30 seconds followed by movement ✅
Tuck + 10 tucks
Pike + 10 v ups
Hollow + 10 hollow rocks
Straddle + 10 sit ups
Skill
DB SDHP
WOD
5 rounds for time:
25 DB SDHP w/12# pair m/20# pair
15 in and outs/ knee tucks
30 mountain climbers