All that in a Calf Raise?
We are trucking along into the fall here at Body Love and what a beautiful fall it has been so far! The colours and temperature have been perfect for hiking, long drives and boat watching along the Trent.
What’s happening in the BLF community.
We are in the middle of our very first challenge. This week we have dipped our toes into some consistent movement with our “Calf Raise Challenge”. It’s so simple, you just have to do 15 calf raises once a day!
Why a calf raise, you ask? Let me tell you!
big toe range of motion and strength
foot/arch strength
ankle strength (no more rolled ankles!)
strong calves lead to easier walking on flat ground and hills/stairs!
lymphatic pump engaged = less ankle swelling
All that with just a few calf raises? YES BABE!
What are you waiting for? Get those calf raises in!
Lemony Chickpea & Chicken Salad
Here’s a quick high protein recipe that you can snack on all week!
I don’t know about you, but perimenopause has got me struggling to eat! I’m trying to prioritize “healthy nutrition” rather than getting in line at the drive thru. But it’s a challenge!
Enter - meal prep.
I found this great little recipe while I was scrolling on tiktok, but I made it my own with a secret ingredient - canned chicken! Ok, I won’t make you read my life story. Here’s the recipe! Make it yours, and enjoy!
Ingredients:
One can of chickpeas (drained and rinsed)
1/3 of a bunch of parsley
1/3 red onion - diced
zest of one lemon
1/2 tub feta (or measure with your heart)
1/3 cup hemp hearts
1/2 can chicken (don’t worry, I was skeptical too!)
Dressing:
2-3 T olive oil
juice of one lemon
salt and pepper to taste
Toss or shake it up - and enjoy! This lasted me for about 5 days and it was delicious the entire week! I hope you love it too.
Here’s to getting in that good protein!
Ok, I’ll admit it: I’m not a weight-loss coach.
Ok, I’m going to come out and just say it. I’m not a trainer who’s going to encourage you to lose weight.
Yikes. I know. But stick with me.
It’s not that losing weight isn’t a valuable choice sometimes. I just don’t think it’s as important or as easy as we think. Society has prioritized weight loss and deemed it to be the fix for mostly anything!
Sore knees - lose 20lbs!
Chronic back pain - drop 15lbs!
Reoccurring injuries - yep another 10lbs!
Will it help? Sure, sometimes! But there is a much more direct way to affect pain - strength train! Intentional strength training will help create long, strong muscles, help build strong stable joints & increase mobility and ease of movement through your body.
These all lead to decreased pain!
That could be in the length of time you experience pain or the amount of pain you feel at any given time.
Getting stronger and learning how to listen to your body is a more reliable game plan. You lift heavy things (with decent form) and you get stronger. When you’re stronger it is easier to complete your daily tasks.
The coolest thing - this change happens quickly! Within 4-6 weeks you will feel a positive change in your body. Honestly, it’s pretty incredible. This is commonly known as Newbie Gains and you’re going to be amazed.
It’s all about consistency, babe. Figure out what days work and stick with them. You don’t even need a lot! One or two days a week is a fantastic start!
Welcome to Body Love Fitness - it’s not about “go big or go home” here. We show up and celebrate every win.
I’m so glad you’re here.