Maggie's Farm

At Maggie's Farm, perhaps we discuss weight training more than the other aspects of fitness. That might be because weight training requires more technique to get it right.

However, it seems to me that daily Calisthenics would be the thing to do if you had to pick one thing. Why is that?

A cali routine puts every muscle to work. It doesn't build big strength much, but that's another topic. A cali routine involves lots of HIIT cardio. A calis routine works on balance, and general athleticism. And, unlike heavy weights, an hour of calis does not require any special recovery time so it can be done daily.

It is more fun to do these in groups or couples, and it is more fun to rotate from one thing to another. It doesn't matter what level you work as long as you push it. One hour goes by fast.

Here are some of the things we do:

Warm-up (5-7 minutes):  Jumping jacks, jump rope, high-knee running in place, etc.

Push-ups (any sort)
Kettlebell swings
Box squats (with or without weight)
Heavy rope slams
Ladder drills
Box steps or box jumps
Planks
Inclined TRX pulls
Leg raises
Heavy ball throws and chest passes
Lunges
Burpees
Rower sprints
Heavy rope slams or arm machine sprints
Chin-ups (assisted)
Hand-weight curls
Superman
Kettlebell Farmers Walks
Sit-ups
wall-to wall sprints
Bear Crawl
Wall sits

If not heavily sweating, nothing is happening. Add on a 10-minute treadmill walk to cool down. You do not want to put a horse up wet...

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Not new, just new to me. We've posted about all of the varieties of Italian pestos (?pesti) in the past but this one is worth trying: Olive Pesto. Marcella says it's best with grilled or fried vegetables.

Chop one hard-boiled egg roughly in blender. Add to blender 6or 7 pitted green Italian olives, 2 tablespoons capers, 2 tablespoons chopped parsley, 1 tablespoon wine vinegar, 2 tablespoons olive oil, and plenty of ground pepper. Blend briefly - it should have some chewiness and some creaminess.

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For regular "Fitness for Life" people, two days/week of heavy weights (powerlifts) is good. (That is part of the Maggie's Fitness for Life program - plus 2 days with HIIT Cardio and one or 2 days of calisthenics and endurance "cardio". 6 hours/week is not too much for anybody).

(A reminder about Powerlifts: These are mostly full-body, or multi-muscle group/compound exertions: Bench Press, Deadlifts, Barbell Squats, Rows (dumbell, TRX, seated, barbell - whatever), Military Press, and pull-ups or pulldowns.) Depending on general health and taking into account past injuries, these are sturdiness basics regardless of age or sex. Ordinary people should not push their powerlifts two or three days in a row because recovery is needed. For a good discussion about powerlifts.

So-called Accessory Weight Exercises are good time- fillers, and do not need the sorts of recovery that the powerlifts do. Here's a partial list:

Curls of any sort
Tricep exertions of any sort (dips, push-downs, skull-crushers) 
Shoulder shrugs
Leg machines (ham curls and quad lifts) 
Calf lifts

Do any of our readers do Accessory Weights and, if so, what? 

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Saw a flock of around a dozen this morning which I believe are the first arrivals here from their home grounds in Central America. These acrobatic fliers are the most common of American swallows. If you have an open barn, you will get their poo all over your tractors and stuff. We would always put a tarp over the tractor.

You can read about these cool birds at All About Birds: Barn Swallow 

I also saw my first Tree Swallow of the season this morning. 

In the Northeast, our songbirds arrive mostly in May.

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They are a custardy tropical and subtropical dessert fruit. Flavor is "the Paw Paw has been described as a soft blend of banana, melon, vanilla, and pineapple".  It seems that they can be grown in most of the US (Zones 5-9).

The small tree has tropical-looking leaves, likes damp but not swampy soil.

Several places sell saplings online. 

Like figs, people are often surprised that they can be grown easily in New England. 

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