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The Big Cheese Did Not Do What She Said She Would

Well just like my normal way of exercising- start out strong then fizzle out, just like I did with posting these challenges weekly on my blog, like I said I would. I got to week 3 and OH SNAP it is WEEK 11.. a big shake my head to myself.


Think of the weight I could have lost. OMG


No more to say except CONSISTENCY AND HABIT I WILL RULE YOU..lol


Here is your week 4 wellness challenge from Jeremy Hartman:Determination

Complete 50 calf raises a day.

How to do a Calf Raise: Calf Raises can be done on the floor or the edge of a step. Lift heels off the ground until calf muscle completely contracts, hold for ½ second and return heels to the ground. Repeat. Calf raises can be made more effective by holding some weight in your hands while doing them (dumbbells, textbooks or anything else you can find).

Take it to the Next Level: Continue to complete daily push-ups, squats and standing ab exercises in addition to calf raises and planks.

See below for some information regarding your calf muscles.

Protect from Calf Pulls

According to Runner’s World, a survey of 14,000 injured runners conducted by sports podiatrist Stephen M. Pribut, revealed that calf pulls were the second most common injury. If you neglect strengthening and stretching the lower leg, you are at risk of injuring the calf, Pribut explains. The calf muscles are made up of the large gastrocnemius and the smaller soleus. When one of these muscles stretches too far and separates from its insertion at the Achilles tendon, a pull occurs. The severity of a pull can range from minor microtears that heal in a few weeks to complete tears that may take months to heal.


The calf muscles act to stabilize your ankles and feet. When your calves are strong, they are better able to provide this service and can help prevent rolling or excessive pronation or supination — in which your foot turns inward or outward, respectively. Runners, walkers and those who play team sports benefit from strong lower leg muscles that keep the mechanics of the lower leg in line.


Your calves work to lift the heel when you run, walk and jump. The gastrocnemius muscle, in particular, is involved in generating power during these activities. Basketball and volleyball players, for example, can increase their vertical jump by targeting the muscles of the calf.


Shapely calves create a desirous aesthetic look. Toned calves compliment a pair of heels and are also essential if you are hitting the stage for a figure or bodybuilding competition. Strengthening the thighs and glutes while ignoring the calves can compromise your muscular symmetry and negatively affect your scoring.


Simple calf raises, in which you stand on the edge of a step with your heels hanging off and lift and lower the heels, strengthen the entire calf region. You can do calf raises on one leg or with the toe turned in or out to emphasize the muscles from different angles. Seated calf raises, usually done on a machine, are intrinsic to strengthening the smaller soleus muscle. Train your calves a couple times per week on nonconsecutive days with one to three sets of eight to 12 repetitions of each exercise. To stretch your calves, sit with your legs extended and loop a strap around the ball of one of your feet. Draw your toes toward your shin in a flexed position and hold for two seconds. Repeat 10 times on each leg. Calf stretches can be done every day and are especially valuable right after your workout.

See more at http://livehealthy.chron.com/benefits-strengthening-calves-1929.html


Thank you to Jeremy Hartman for providing these challenges


Michelle The Big Cheese Flowers





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