Fitolution – Day #10 – Learn how to carry like a farmer

Stop, breathe, think, and respond if you have questions or comments.  It’s always nice to know who’s out there geeking out on fitness and nutrition with me.  LOL

 

EXERCISE:

Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

BONUS EXERCISE:

Farmer’s Carry / Loaded Carry
Body Part(s) – Full Body (arms, back, shoulders, core, legs)

Everyone wants the newest, coolest exercise, but what they really need to do is get back to basics.

The How to – Hold a dumbbell in each hand with a tight, firm grip and the palms facing down, and allow the arms to rest along the sides of the body so the dumbbells are next to each hip. Keep the back straight and walk a specified, pre-determined distance. Once reaching the end, turn around and return to the starting point.

     

The key to success in the farmer’s walk is not in the walking, but how you walk with the weight. The goal is to be able to maintain a tall standing position with ears, shoulders, hips, and knees in line, and sternum high. (tall spine) Do not let your ribs flare out.

Equipment -– You can perform them with dedicated farmer’s bars, or heavy dumbbells, kettlebells, water jugs, buckets of sand, trap-bars, or the Dead-Squat™ Bar.

Additional benefits –

  • Crushing grip strength (Can be used in weight lifting and every day life tasks i.e. groceries, suitcases.)
  • Good conditioning exercise.
  • Done right, a farmer’s walk can make you bigger, stronger, and leaner.

Don’t underestimate the impact of this brutal but basic exercise.

Work up to this challenge –

Try to carry your whole bodyweight between both hands. For example, if you weigh 140 pounds, you will have a 70-pound load in each hand. Walk at least 65 feet, and then work up to a longer distance.

NUTRITION:

“A” is for Avocado.  A delish, good fat that is rich in magnesium, potassium, folate, Vitamins K B6, E and C.

Guacamole is an awesome condiment and the main ingredient is always avocado. Avocados, and therefore guacamole, provide heart-healthy monounsaturated fats (much like olive oil), and contain an amazing array of phytonutrients, including some very powerful carotenoids, beta-sitosterols, and more.

These phytonutrients in avocados are known to have powerful anti-inflammatory properties. They improve eye health, and are associated with a decreased risk of cancer of the mouth, breast, and prostate. In addition, avocados are a good source of fiber, potassium, and lutein as well as 22 other essential nutrients!

One great way to use guacamole is in place of mayonnaise. It provides the same creamy texture, but is less calorie-dense. Plus – bonus – it provides a serving of produce. Best of all, it tastes awesome and is easy to make!

TIP:Tired of waiting for your avocados to ripen?  Or tired of missing your prime opportunity and then the avocado is no good.

Avocados are notoriously difficult to enjoy until ripe. Unripe avocados are hard, and generally bitter or bland. You can tell if an avocado is ripe by the firmness of the skin. Avocados that give slightly to the squeeze should be ripe. Avocados ripen naturally on their own within a few days in dark, enclosed, room-temperature places. However, if you need to soften an avocado in a pinch, you can always microwave it.

Step 1

Slice through the skin of the avocado, down to the seed, using a knife. Carefully slide the knife around the circumference of the avocado until it is sliced all around. Separate the halves of the avocado.

Step 2

Place the avocado halves on a plate, and put the plate in the microwave.

Step 3

Microwave the avocado on medium to high for 30 to 60 seconds, as needed.

Step 4

Check on the avocado to see if it is warm or soft enough. Repeat Step 3 as needed.

Note:  Microwaving an avocado to soften it can diminish the flavor of the avocado.

Need more, let me know.   I’m just one click away.  [email]