VIDA Performance

💪 THE FARMER’S CARRY: One of the most important exercises you can do as you age.

Why?
Because life is a carry.
You carry groceries.
You carry laundry.
You carry grandkids.
You carry luggage.
And most importantly—you carry yourself through life.

The Farmer’s Carry builds real-world strength, improves balance, challenges your core, strengthens your grip, and helps you stay independent for years to come.

✅ Key Technique Cues:
• Stand tall with your chest up, shoulders pulled back and down, and eyes looking forward.
• Brace your core as if preparing for a gentle punch to the stomach—avoid leaning or twisting.
• Maintain a firm grip on the weights without shrugging your shoulders toward your ears.
• Take controlled, steady steps and keep your body upright throughout the carry.
• Breathe normally—avoid holding your breath, especially during longer carries.

⭐ ACTIVE AGER CHALLENGE ⭐
How much weight can you carry for 1 minute?
A great goal is to work toward carrying approximately 25-50% of your body weight (combined between both hands) for 60 seconds while maintaining good posture and control.
Example:
• 120 lb person = 30-60 lbs total
• 150 lb person = 38-75 lbs total
• 180 lb person = 45-90 lbs total

Remember: Start where you are. The goal isn’t perfection—it’s progress.
Drop your Farmer’s Carry weight below 👇 and let us know:
🏋️ How much can YOU carry for 1 minute?
Strong today. Independent tomorrow.

🔥 ATHLETE SHOUTOUT 🔥

Huge congratulations to Chris Vahey on an incredible performance at the Boulder IRONMAN 70.3! 🏊🚴🏃

🏅 Finish Time: 4:55
🏅 22nd out of 220 in his Age Group
🏅 105th out of 1,560 participants overall
🏅 Top 10% Overall Finisher

Months of early mornings, long training sessions, discipline, and perseverance all came together on race day. Chris continues to prove that when preparation meets determination, amazing things happen.

We’re incredibly proud of the hard work, dedication, and commitment you’ve shown throughout this journey. Your performance is inspiring, but even more impressive is the character and grit behind it.

Congratulations on an outstanding race, Chris! The best is yet to come. 💙💛

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🔥 Barbell Rollout ➡️ High Push-Up 🔥

This combo challenges far more than just your core. By moving from a barbell rollout into a high push-up, athletes train strength, stability, and body control all at once.

✅ Builds deep core strength
✅ Improves shoulder stability
✅ Strengthens the chest, arms, and upper body
✅ Enhances body awareness and control
✅ Trains the stabilizing muscles that help prevent injury
✅ Develops the ability to transfer force efficiently during sport

Athletic performance isn’t just about producing power—it’s about controlling it. Exercises like this teach your body to stay strong and stable while moving, helping you run, cut, throw, swing, and compete more efficiently.

Strong athletes aren’t just powerful—they’re stable. 💪

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In case you missed it… 👀🔥

Athletic performance starts from the ground up.
Strength. Stability. Rotation. Control.

Training with purpose is what helps athletes move better, stay resilient, and perform at the next level. 💪

Love seeing our athletes put in the work behind the scenes. The little things matter.

Pregnancy is not the time to stop moving… it’s the time to move with purpose 🤍

Keeping your core, glutes, and hamstrings strong during pregnancy can help:

•Reduce low back & hip pain
•Improve posture as your body changes
•Support pelvic stability & balance
•Build strength for labor & delivery
•Improve everyday movement & mobility
•Support recovery postpartum
•Increase energy & confidence

A strong posterior chain = better support for your growing body 💪✨

Every pregnancy is different, so always listen to your body and modify as needed.

👩‍⚕️🩺As always, consult with your physician before beginning any new exercise program, especially during pregnancy. 🤍

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🔥 30 MIN LEG BURNER 🔥

Ready to fire up those legs?
Complete each exercise:
⏱️ 40 sec ON / 20 sec OFF
🔁 3 Rounds

Line Up:
• Goblet Squat
• Deadlift
• Plié Squat
• Lateral Lunges
• Front Lunges
• Step Ups
• Calf Raises

💪 I used 15–20lb dumbbells

Strong legs = strong life. Let’s get after it! 👊

FunctionalFitness

Boston Strong 💙💛

Huge congratulations to VIDA athlete Frank McKelvey on an incredible performance at the 130th Boston Marathon! 🦄🔥

🏅 Official Time: 2:57:52⚡ Pace: 6:47/mile

Your dedication, discipline, and grit continue to inspire us all. Sub 3 at Boston is no small feat — and you made it look strong every step of the way. Proud to have you part of the VIDA family!

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