We’ve all heard the phrase, “pick things up and put them down,” but what if we said….” walk with them first?”
We are talking weighted carries.
Why should we perform weighted carries?
To put it simply, they help you build and maintain that bulletproof body.
They give us the opportunity to meet a variety of situations that transcend into everyday life and they also work nearly every muscle in our bodies!
Carrying weighted objects helps to strengthen your core, upper back, and grip, develop shoulder and hip stability, and aids in fat loss too.
Why should this matter to you?
You carry things every day.
You will carry things all throughout your life.
A baby, groceries, a laundry basket, or your air conditioner into the window as a hot summer is approaching.
Adding weighted carries into your training makes life tasks easier, allows you to do more and keeps you functioning properly.
How do we perform these?
They can be held in an overhead position (this also gives you the benefit of shoulder stability!)
Front rack position (this also gives you the benefit of strengthening your upper back!)
Or by your sides in a farmer carry.
How far do I go?
We suggest a heavier weight for a shorter distances
and more of moderate weight for a longer distance.
Yeah but I won’t get a stronger core from that, right?
Our core often referred to as the ‘midline,’ is the bridge that connects our upper body to our lower body. The BRIDGE.
As you carry anything, the core has to work to stabilize the midsection and not compromise, thus keeping you safe.
Carries build the strongest cores.
Want a better deadlift?
Want to get a heavier back squat?
Want to look better naked?
We’ve been adding weighted carries into our programming more and more.
To strengthen your core, build that bulletproof body, and decrease your risk of injury and any setbacks in the gym or in life!
And ultimately, giving you a stronger, healthier body!
How’s the schedule holding up? Listen, I get it. Kids, job, bank accounts, social life (or more like our kid’s social life), to do lists…. Makes it feel like fitness just doesn’t have a place, right? Plus, 900 different opinions on what’s the best approach to getting healthy doesn’t help. But, let me ask you a question. Do all those spinning plates up in the air cause ultimate paralysis? So, not only are you ignoring your health factor but work and family, etc. end up suffering as well.
I KNOW it’s scary to get back out there and find your fitness (or even more scary to find it for the first time), but let me ask you another question…..what’s the alternative?!! Weight gain, muscle loss, joint decrepitation, osteoarthritis, depression, doctor visits, MORE bills, LESS time with family….
I see it every day. Heck, I see it in myself sometimes. Trust me, I’m not perfect either and I can find myself at times heading toward the abyss of an overwhelming number of hats and roles to fill in a 24 hr time period. It’s a conscious effort not to fall in.
BUT, here is what I’ve found (and it’s like magic) – take all those spinning plates and find the one that can have the biggest impact and devote just a few hours a week to it. Yes, I’m talking about your health plate. Put it on the front burner. What’s the worst that could happen?!!??
And, I think I can help. I wanna be your coach.
Let’s do a 28-day experiment. Give me 2-3 hours of your undivided attention every week for 1 month. See what happens. Let me take some of the burden for you. All I need you to do for these 3 months is walk through my door, I’ll take care of the rest – seriously! I’m that confident in myself.
I care because I’ve been there and I KNOW I can help. Whatever your goal I’ve got you covered. BUT, I need your commitment in exchange for mine. 90 days. One on one. Let’s do it.
So, whether you’re sitting at your work desk, on your lunch break, taking care of cranky kids, grocery shopping or waiting in line for Starbucks, click the I’M IN . 4 letters and you’re on your way. I’m here, waiting to hear from you.
WHAT ARE MACRONUTRIENTS (MACROS)?
Protein is essential for building muscle and repairing damage throughout the body. It is made up
of building blocks called amino acids. Some amino acids can be produced in the body and some
need to be eaten in food. Your protein intake should depend on your weight and activity. And
while getting in enough protein is important—more is not always better. Too much protein, and
not enough carbs and fats, can result in the body relying on protein for energy instead of using
it for gaining and repair muscle. Knowing your protein needs is key for reaching your weight and
Simply put, carbohydrates provide energy. Quick energy carbs come from fruits, candy, sports
drinks, and processed starches, like white bread and crackers. They should be eaten around a
workout so your body uses the energy that they give. When you eat simple carbs and do not use
the energy they provide, the excess energy can be stored as fat. Slowly digested, or complex carbs,
have more fiber, which prolongs their release of energy and helps to keep digestion regular. Some
examples of complex carbs are whole wheat pasta, brown rice, and quinoa. These carbs are ideal
when activity isn’t in the immediate future.
The types of fats that we eat are important. Fats from plant sources like nuts, avocados, and
vegetable oils are excellent sources. Fats from animals have their place in a healthy diet, too, but
should be eaten in lesser amounts since they are higher in saturated fats, which can affect heart
health. When you eat fats is also important. You should try to consume fats in each meal since
they will help to keep you fuller longer. Fat shouldn’t be eaten right before or during workouts
since your body requires quick energy during those times.
- 1/2 cup old fashioned rolled oats
- 1/2 cup of almond milk
- 1 teaspoon chia seeds
- 1/2 teaspoon of grade a maple syrup
- 1/4 teaspoon of vanilla extract
- Pinch of cinnamon
- Pinch of Himalayan sea salt
- 1 scoop of your favorite protein powder