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It’s Week 4 of the Summer Strength Challenge!

Jerry and Sami

Summer Strength Challene Week 4We are so proud of you and the work you are putting into the Summer Strength Challenge! This week Sami walks you through two more strengthening exercises using items found in your own home, plus a recipe that tastes great and welcomes in summer!

Your challenge continues to be completing these exercises 3-5 days each week, adding on to what you’ve done the previous  weeks. As you continue to get stronger, challenge yourself. Keep track your exercises each day and appreciate the improvement you are making!

Let’s Get Started!*

Week 4

FITNESS | Heavy Carry

3 rounds for 1 min

This deceivingly effective and simple movement works the entire body from head to toe! You can accomplish this exercise with virtually anything you have for resistance. Great examples are a case of water, laundry basket filled with a weighted item or a milk jug.

Simple Heavy Carry Tips

  • Bend your knees to pick up your item from the floor or place it in a higher location such as a bench or chair.
  • Hold the item close to or against your body, keep your torso upright and shoulders back.
  • Walk with your gaze slightly forward and try to keep your step distance the same as your normal gait.

Heavy Carry

CORE | Banded Pull-apart / bent over posterior raise

3 sets of 15-20 repetitions

This exercise works the mid and upper back to improve your posture and shoulder stability. Here are two options to try.

Banded pull apart.

  • Start with a light resistance band that is long enough to allow your arms to fully extend.
  • Hold the band with your arms straight in front of you with the band loose and sagging in the middle.
  • Keeping your arms parallel to the floor and palms down, press out with your pinkie to bring your arms parallel to the sides of the body, forming a T shape.
  • Squeeze your shoulder blades together, pause and slowly return to starting.


Bent over posterior raise.

  • Bend forward and place one arm on your thigh or a sturdy object such as a chair with your eyes facing down. Hold a weighted item such as a water bottle or small hand weight in your hand.
  • Keeping your arm straight, begin to raise it towards the ceiling with the knuckles facing up.
  • Stop when your arm becomes parallel to the floor, pause and lower to starting position in a controlled fashion.

banded pull apart

NUTRITION | Quality Carbohydrates

It is important to have good quality carbohydrates in your nutrition plan for to provide much needed energy to fuel your workouts! Sweet potatoes are a very versatile food packed with vitamins, minerals and fiber. They are a great way to add nutritious carbs that also can be used as a sweet treat. Sweet potatoes can also be interchanged with yams and purple sweet potatoes if they are in season.

RECIPE | Summer Sweet Potato Salad with Bacon & Dill.

3 pounds sweet potato
1 pound bacon
1 bunch dill
1 bunch green onion
Course Sea Salt (preferably Pink Himalayan)
1/4 cup olive oil.

  1. Roast your bacon in the oven at 400 degrees for 18-20 min or on a stovetop. Keep any bacon fat rendered.
  2. Peel and slice your sweet potato into cubes trying to keep the size uniform.
  3. Boil a large pot of water with a dash of salt and your bacon fact.
  4. Drop in the potatoes and boil for 20 min or until desired doneness using a fork.
  5. Do not stir the water or the potatoes will start to fall apart.
  6. While the potatoes are cooking, chop the dill and green onion and set aside.
  7. When done gently drain the water and allow the potatoes to cool for 15 minutes, preferably in the refrigerator.
  8. After the sweet potatoes are cool, combine with dill, onions and salt. Mix gently & thoroughly.
  9. Chop up the bacon, add this along with the olive oil and mix well.

Serve hot or cold as a complete dish. This is also great with a fried egg on top for some extra protein or as a side dish for a chicken, pork or salmon.

For 10 entrée servings.
Calories: 411
Fat: 22 G
Carbohydrates: 28g
Fiber: 4 g
Protein: 19 g

RECOVERY | Cobra Stretch 

This stretch is a gentle way to increase the flexibility of the spine. It stretches the chest while strengthening the spine and shoulders.

  • Lie face down on the floor or your bed, extend your legs behind you with the top of your feet facing down.
  • Place your hands under your shoulders with your fingers pointing forward. Keep your elbows close to the sides of your body.
  • Inhale as you gently lift your head and chest off the floor. Keep your eyes facing down.
  • Begin to straighten your arms, lifting your chest off the floor. Press the tops of your thighs down firmly into the floor.
  • If your flexibility permits, you can straighten your arms all the way while maintaining the connection of the front of your pelvis and legs with the floor.
  • If you have the ability in your neck, look upwards to increase the stretch in the shoulders.
  • Hold for 30 seconds, slowly lower and repeat 3 times.
cobra 1
cobra 2

Go get it this week!

If you have questions along the way simply comment on a Facebook or Instagram post about the challenge, or reach out to Sami and Jerry through the links below the video.

If you’re a colorectal cancer survivor in the Kansas City area and interested in participating in a Cancer Wellness for Life class, you can connect through the WeBuild4Life website.


*As with any exercise program, talk to your doctor before starting.

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