Cure Your Calf Problems

If you are new to working out, and specifically doing HIIT on the treadmill, you may experience sore calves. I get asked often how to cure painful calves. Here is a crash course on how to cure those aches. 

Before you run make sure you are doing some active stretching... never do passive stretching before running. Good active stretching for your calves would be doing heel raises on a stair with your feet parallel, turned out, and turned in, to hit all three heads of the calf muscle. Also, do some "farmers walks," and heel walks. Use a  stretch band to point and flex your toes to activate the calf muscle. Another active stretch is to do "high knees" landing on the balls of your feet.

Concentrate on form when running. A lot of people get sore calves because they strike on their heels instead of balls of your feet. Try to concentrate on striking on the ball of your foot which will also help you with speed. Another idea is to make sure you are wearing good sneakers for HIIT training.

When you are finished running use a foam roller, or a trigger point ball, or even a golf ball to roll out your calves with as much pressure as you can handle. That gets the blood flowing to the belly of the muscle. Then its time to stretch. Use stretch bands to pull your toes back and stretch the calf and hold it for at least 30 seconds. Pull your toes in every angle because the calf has 3 heads to it. Most people forget to stretch all three ways. Rolling out your whole body and stretching with really help with recovery and relieve soreness. Breathe when you are stretching to help the oxygen flow to the muscles. Finally, if you are having pain in addition to soreness, ICE and then heat for 20 minutes each. Another idea is to wear compression socks or sleeves on your calves. They help with blood flow to the area.

Gym Bag Swag

                 

I always have my Under Armour gym bag fully stocked with the essentials, but today I realized I have some really random things in there too... I thought I'd share some of the things of I have in my gym bag that I use daily and some that are there "just in case."

 

1. Vaseline... my lips get really dry when I workout

2. my iPod and headphones in my armband case... music is essential

3. Amino Acids... today I had lemonade BLOX... mmm

4. I keep a roll of toilet paper in a bag... LOL... sometimes working out makes you have to go to the bathroom, and I've been in one too many gyms that weren't stocked with toilet paper!

5. band aids for foot and hand blisters

6. I found a random spoon in there... good for mixing pre and intra workout drinks

 

                          

7. All of my workout gloves because I never know which ones I'm going to want to wear

                       

8. A sweatshirt to change into something dry for the drive home

9. A snack pack of almonds incase I get ravishingly hungry during a workout

 

10. Watermelon Bubilicious because bubble gum is an essential part of my workout

11. Rubz massage balls incase I need to workout out a knot and massage my sore muscles

12. An extra pair of socks because I hate when my socks don't stay on right

             

13. A workout towel because most gyms don't hand them out anymore

So what's in your gym bag? I'd love to hear from you! Post some comments or email me at Julbrown22@Hotmail.com

Visit our website at http://twinspirationfitness.webs.com/

SPEICAL OFFER!!!!

DO YOU WANT LEGS LIKE A DANCER?! THE FALL SESSION OF BARRE FUSION STARTS TODAY AT 5:30PM AT DANCE DYNAMIX! 521 EAST MAIN STREET LITITZ, PA. COME TRY IT FOR FREE. JUST TELL ME YOU SAW THIS POST ON THE BLOG. GET READY TO FEEL FIT AND HAVE A BLAST!

I teach the class using techniques from ballet, yoga and Pilates and we use resistance bands, balls and yoga mats. Contact me with questions! Ages 13+ no experience necessary.

Julbrown22@hotmail.com

Music Makes the Workout

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Music inspires me (Juliane) in everyday life and especially in my workouts. I often treat myself to new Itunes when I hit a goal or had a good week of workouts. I was using the mini iPod Nano with the touch screen and had problems with them just dying before. I kept getting new ones because I use it all day everyday for work but they don't make them anymore. I usually just use a cheap pair of headphones because none of the fancy ones fit my small ears. Well on Sunday, my iPod and headphones decided to both break on the same day:( and right before I started lifting! It was a sign from the MUSIC GODS to upgrade. So, I had to get the iPod Nano that doesn't have the clip. It turned out to be a positive investment. The new iPod Nano is Bluetooth enabled. So I got $40 wireless headphones by Quikcell and a cool little $20 armband that wicks sweat by NXE. Well, I tested them all out today for a hardcore HIIT session on the arc trainer and a heavy leg day and everything passed the test. The headphones stayed in place and in my tiny ears and no wire to get caught in everything. It even worked from across the room. And the fun little arm band fit perfectly on my forearm. If you are in the market for new headphones and an armband I highly suggest you try them. I've realized that sometimes its best to go with the not as well known manufacturers... I was pleasantly surprised!

This is me right after my HIIT session. Earphones didn't budge. (Yes, I do HIIT in a sweatshirt)

Old iPod Nano and the new iPod Nano. Not too much bigger so it doesn't feel bulky when you put it in the arm band.


One of my favorite songs to lift to... "SHE FREAKY"

Quikcell wireless headphones are a game changer for my workouts!

 

So here's what I like to listen to when I workout...

HIIT-I always listen to upbeat pop music like Pitbull and Rhianna or even some cheesy 80s pop. I have a whole fitness playlist with only 80s music. I also have an all Janet Jackson playlist I love!

Weight Lifting- I usually set my iPod playlist to Hip hop/Rap genres. Some of my favorites are Eve, Missy Elliott, Neyo and L.L. Cool J.

Shredded Shoulders and Cut Up Core Workout

Try the workout below for some shredded shoulders and a cut up core... email Juliane with any questions @Julbrown22@hotmail.com or visit our website @ http://twinspirationfitness.webs.com/

Check out Jes' shoulders before and after Juliane got a hold of her training...fierce!



Increasing intervals at 1% incline on treadmill (increase speed with each working interval)
warm up 2-3 minutes
run for 1 minute
recover for 1 minute
repeat until you get to 20 minutes
cool down 2-3 minutes

3 sets of each of the following circuits 8-12 reps (use a weight that is challenging for you!)

Smith machine shoulder press sitting on a bench, push up fast and come down slowly
Barbell front raise, swing up and slow down
Leg raises on bench under smith machine, toes to bar

Upright row with barbell, fast up and slow down
Side lateral raises on pulley machine leaning outward to add resistance to working arm, fast up and Slow down
Stability ball crunch with medicine ball extended above your head

Front raises with rope attachment on pulley machine, raise rope up then pull open to sides and lower
Rotator cuff butterflies with dumbbells
Pikes on stability ball and add in a push up when your hips are at the top if your feeling adventurous!