Empowered Health

05/21/2026

www.jodithomas.net

05/08/2026

One of my New Favorite Bootcamp exercises:) So many benefits

The Farmer’s Carry is one of the best full-body exercises for beginners because it builds practical strength while being simple and low impact.

Benefits of Farmer’s Carries

1. Builds Total-Body Strength

You are training:

* Grip strength
* Shoulders
* Core
* Upper back
* Glutes
* Legs

Your entire body works together to stabilize and move.

2. Improves Core Stability

Unlike crunches, farmer’s carries teach your core to resist movement and keep your spine stable during real-life activities.

3. Better Posture

Holding weight at your sides forces you to:

* Pull shoulders back
* Stand tall
* Engage upper back muscles

This can help counter poor posture from sitting.

4. Increases Grip Strength

Grip is strongly connected to overall strength and healthy aging. Farmer’s carries are one of the fastest ways to improve it.

5. Functional Everyday Strength

They improve real-world movements like:

* Carrying groceries
* Lifting bags
* Carrying laundry
* Climbing stairs with weight

6. Low Skill, High Reward

Beginners can learn it quickly without complicated technique.

How to Do a Farmer’s Carry

1. Pick up two dumbbells or kettlebells
2. Stand tall
3. Keep shoulders down and back
4. Tighten your core
5. Walk slowly and controlled
6. Avoid leaning side to side

Think: “Walk tall like you’re balancing a book on your head.”

Beginner Starting Weights

A good beginner goal is choosing weights that feel challenging by the end of the walk but still allow good posture.

Suggested Starting Point

Women

* Beginner: 10–20 lb in each hand
* Intermediate: 25–40 lb each hand
* Strong goal: 50+ lb each hand

Men

* Beginner: 20–35 lb each hand
* Intermediate: 40–60 lb each hand
* Strong goal: 70+ lb each hand

How to Progress Over Time

Start with:

* 20–30 second carries
OR
* 50–100 feet

Then gradually:

* Increase weight
* Increase distance
* Improve posture and control

Simple Progression Plan

* Week 1–2: Learn technique
* Week 3–4: Add distance
* Week 5–6: Increase weight slightly
* Continue progressing slowly

A great long-term benchmark is eventually carrying about:

* Half your bodyweight total for beginners/intermediate
* Your full bodyweight total for advanced strength

Example:

* A 160 lb person carrying two 40 lb dumbbells = 80 lb total (excellent beginner/intermediate goal)

Common Mistakes

* Leaning forward
* Shrugging shoulders
* Taking fast sloppy steps
* Using weights too heavy to control
* Looking down while walking

Beginner Tip

You do not need extremely heavy weight to benefit. Consistency and posture matter more than ego lifting. Even lighter carries done correctly can dramatically improve strength and stability over time.

04/26/2026

May Classes begin this week! if you are thinking about trying out a class, text me and lets get started in time to see results before summer hits!

03/28/2026

Who wants to SPRING INTO FITNESS with us? Results, Fun, accountabilty, community, clean bright private space and more!

Bootcamp classes start this week! Also, check out TRX class Fridays 10:15 am.

03/19/2026

It's been a crazy 6 months post Hurricane Helene. Thanks for everyone's prayers and support. I'm blessed to be back in business, continued prayers appreciated for those still recovering. Enjoy this short video of "my story."

03/13/2026

This ! Remember you are CEO of your own health !

Health isn’t punishment, it’s physiology.

We’ve been taught that change takes time. That healing is slow. But the truth is, your biology responds to every choice you make almost instantly. You are one walk, one meal, one deep breath away from shifting the entire chemistry of your body.

A single nutrient-dense meal can begin to reprogram your gene expression, flipping on the genes that promote healing and turning off the ones that drive inflammation and disease.

Go for a walk, and you boost levels of BDNF (brain-derived neurotrophic factor), a compound that helps your brain grow, adapt, and protect itself against aging.

Take a few deep, slow breaths and your vagus nerve kicks in, activating your parasympathetic nervous system, lowering cortisol, and shifting you out of stress mode and into repair mode.

These aren’t abstract ideas. They’re real-time biological events. And they add up.

Everything you’re exposed to over the course of your life, from diet to stress to toxins shapes your health more than your genes ever will. That means you’re not at the mercy of your DNA.

You are the CEO of your own health.

02/22/2026

Who want's to SPRING into fitness with us! Text me at 609 224 7866 if you want to try a first class out for free or discuss how I can help you reach your fitness goals.

01/25/2026

February Classes starting soon! Let's get moving together! If you want to become stronger, leaner and healthier and have FUN and accountability while doing it, message me to try a free class

12/30/2025

This !

12/23/2025

Merry Fitmas and a Happy New Rear:) Writing on ornament gift I gave to my clients for Christmas. So thankful for each of them . Part 1 of pics. Some of the bootcampers and holiday celebrations

12/15/2025