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Exercise of the Day: Calf Raises

It’s important to strengthen your calves and ankles. We use them everyday when we walk, run, jump or play sports. They improve our mobility and performance. Having weak ankles and calves can lead to injuries such as ankle/calf sprains, ankle fractures or even damage to your achilles tendon.

Having strong ankles and calves are especially important for runners because it helps your foot push off when you run and your knee flexion when your leg swings.

Aim to strengthen them a few times a week by doing these 3 exercises:

Basic Calf Raise

Internal Rotation Calf Raise (toes pointed inward)

External Rotation Calf Raise (toes pointed outward)

Do 20 reps of each exercise.

They are so easy that you can do them at home, work or the gym.

Try it!

Follow my blog for more Exercise of the Day moves.

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I made a November fitness daily challenge thingy for all of you… again. Hope you enjoy it and do it everyday! If you failed to do them all daily last month TRY HARDER THIS MONTH. OK BITCH YOU ARE SO DAMN STRONG SO WORK YOUR ARM/AB/BUTT/LEG MUSCLES.

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This doesn’t burn more calories than a 30 minute run….. u wot m8

ohsofitspo

Here we have my 30 day wall sit challenge.

You can do this anytime and anyplace, it’s a quick and easy challenge and you will certainly feel it in your thighs and calves. Maybe even a little booty!

For the average joe’s: I suggest having your hands against the wall but still making sure your back is straight and legs are 90 degrees.

For the real beasts: have your arms out straight, maybe even be on tip toe as you sit, you could also incorporate dumbbells, holding them at 90 degrees or doing some curls.

Please do listen to your body, if you feel it hurts TOO much then take an extra rest day to avoid any injuries.

Eat clean and well.. GOOD LUCK!

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I’m a body positive blog. Follow my blog for inspirational/motivational photos and foodporn + lots of recipes. :)

fit-personality

New cardio workout I have been doing about once a week at the gym! When I do it, I burn close to 750 calories and I am absolutely DRENCHED in sweat (which is good!).

If you guys try it, let me know how it is for you. Tweet me or send me a message :)