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April Fitness Tips

Michelle Walker, the Recreational Specialist at McEntire Joint National Guard Base, S.C., poses for her photo in the base gym on November 2, 2011.  Michelle was hired to work at the base gym to train, educate and encourage McEntire’s airmen to remain “fit to fight” and excel in the new Air Force fitness standards. 
(SCANG photo by TSgt Caycee Cook)

Michelle Walker, the Recreational Specialist at McEntire Joint National Guard Base, S.C., poses for her photo in the base gym on November 2, 2011. Michelle was hired to work at the base gym to train, educate and encourage McEntire’s airmen to remain “fit to fight” and excel in the new Air Force fitness standards. (SCANG photo by TSgt Caycee Cook)

MCENTIRE JOINT NATIONAL GUARD BASE, S.C. --

How to loosen tight calf muscles
While standing on a step or platform, rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that you're on your tiptoes. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.

Keep your right leg forward, foot flat on the floor, and extend your left leg straight back, placing your heel flat on the floor. Don't bend your back knee. Lean into the wall until you feel the stretch in the calf of the straight leg. Hold for 30 seconds and switch sides.

Slowly raise your heels off the ground so that you are standing on your toes and the balls of your feet. You should feel a stretch in your calf muscles. Hold this position for a few seconds. Relax and repeat.

Success stories from the gym
This is Staff Sgt. Christopher Hunter. I wanted to share a few lessons I’ve learned from working out with Ms. Michelle Walker. Manage your food portions for body weight control (this also helps you run faster for longer periods). V-8 low sodium pulls daily salt from your waist to help with your waist measurement. Cardio plays a big part to help increase running endurance. Upper body workouts help tremendously with push-ups (as long as you don't over-do it), and practicing Physical Training tests (studying) helps you get that much better. Do not get discouraged if you are behind on any portion of the PT test because you will improve if you stick with it and keep the drive and desire to pass. Ms. Walker is an excellent resource for help with PT improvements, as I have worked out with her many times. As a result of all this, I have successfully passed my PT test and you will too.