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22d (edited) • Fitness!
SOMETHING I'VE RECENTLY STARTED DOING THAT IS SOOO GREAT TO ADD FOR PERI/MENO!!
Good morning and happy Weekend!!💜
Recently I've started adding "farmer's carries" sprinkled into my days after hearing about all of the benefits for woman in perimenopause and menopause. Last night I did 1 minute and 6 seconds with 70 pounds!! And I had the cutest little coach along side cheering me on!
The benefits of Farmer Carries are insane.. check out what they will do for you!!!⬇️
💪🏽 1) Full-body strength - without complicated moves!
They train:
😍 grip + forearms
😍 shoulders + upper back
😍 core + abs
😍 glutes + legs
😍 overall stamina
🔥 2) Core and “tight waist” support!
Farmer carries teach your core to brace and stabilize , which helps with:
😍 posture
😍 back support
😍 that “held in” feeling through the midsection
🦴 3) Bone density support (huge for menopause!)
Carrying heavy weight is a powerful bone-loading stimulus, which helps support stronger bones as estrogen drops!
✅ 4) Better posture + less neck/shoulder tension
They strengthen the muscles that keep you upright:
😍 lats
😍 traps
😍 deep core
😍 glutes
.....also great for “tech neck” and rounded shoulders!
🧠 5) Nervous system + confidence boost
Carrying heavy makes you feel like a badass 😁🔥....It builds mental toughness without needing intense cardio!
🚶🏻♀️6) Real-life functional strength....It directly improves everyday life stuff like:
😍 carrying groceries
😍 lifting laundry baskets
😍 moving luggage
😍 picking up kids/grandkids/pets
❤️🔥 7) Improves conditioning without pounding your joints.....
It raises your heart rate like cardio, but it’s low impact and knee friendly when done right!
✅ How to do them ⬇️
💪🏽 Stand tall (don’t lean back)
💪🏽 Ribs down, core tight
💪🏽 Shoulders back and down
💪🏽 Walk slow and controlled
💪🏽 Start with 20–45 seconds
Farmer carry total weight should equal 50–100% of your bodyweight (combined in both hands)
Example:
150 lb person - total carry 75–150 lbs combined (so 37–75 lbs per hand) ...this is a longer-term “strong goal.”
✅ How heavy SHOULD you carry for results? You want the weights heavy enough that:
✅ you can keep good posture
✅ you can walk steady
✅ you feel your core working
✅ you’re challenged by the last 10 seconds, but you’re not twisting, leaning, or shrugging up.
Let me know in the comments below if you'll consider giving these a try! It's only under one minute of your day for SO many great benefits to your body and mind!!🙌🏽💜
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SOMETHING I'VE RECENTLY STARTED DOING THAT IS SOOO GREAT TO ADD FOR PERI/MENO!!
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