Hey, I'm Heather. I'm a fitness instructor and trainer in Minneapolis. I'm gonna show you a gastrocnemius lengthening exercise and your gastrocnemius is your calf muscle and it might feel tight from time to time because of exercise or walking or from wearing your fancy high heel shoes. So it's really a good idea to stretch this muscle because over time tight calves can lead to foot, knee, hip, even back pain. As with all stretches it's really a good idea to have your muscles warm so if you haven't just exercised take a couple of minutes, march around, or you can do some calf raises to get your gastrocnemius a little bit warmed before doing a stretch. All you're gonna do is take a towel or in fact if you can reach forward with your fingers that's a great way of doing it too. I'm gonna talk my towel and put it on the ball of my foot. That's the meaty part near your toes. I'm gonna straighten my leg and pull my toes back towards my chest. So pulling it back for a couple of seconds and release it for a moment. You're gonna do it again. Pull and release so you're really using your upper body to help with the stretch and you're gonna pull again and you're gonna hold, hold, hold, think about your heel going through and forward. You want a greater stretch you can lift your leg up slightly. You're gonna feel a deeper stretch in your gastrocnemius as well as your hamstring a little bit so that's a bonus for you. It's the back of your thigh. So deep breath in and exhale, just give in to the stretch and release. Now don't forget to do your other foot, and that's a gastrocnemius lengthening exercise. Remember if you're gonna wear those high heel shoes or you're gonna sprint or jump you've got to stretch these muscles. 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Aren't we always going on about body image and the fashion industry and how we all think we're supposed to be stick thin, when we're healthy the way we are? Well, yeah, that's a common problem. And sure, most ladies would find it a relatable experience to see a lady onscreen trying to squeeze into her jeans after she gained some weight. But not when that lady is Julia Roberts and looks like this: One of the many reasons Eat Pray Love is stupid. Most of us aren't going to react like, "Hey, that's me! She's me! That totally happens to me!" We're going to be like, "What size do you have to move up to now? Zero?" It's like if they didn't bother to make any CG changes to Chris Evans in Captain America for his scrawny "before" scenes and he was just sitting around in his rippling muscles, complaining about how he wishes he was strong enough to beat up bullies. It's like having Toni Collette play "the fat sister," as she did in In Her Shoes. Look at that fat whale. It totally rings true when she frets about her weight. Look, I totally get it that nobody wants to see actual fat people on a screen for two hours and Hollywood has to trot out skinny actresses because that's what the audience wants. But write them some skinny person parts, then. Don't have them look average sized female viewers in the eye and basically say, "I know what you're going through! I'm just like you!" That's just silly. Even a character as cool as 30 Rock's Liz Lemon can be obsessed with food, eating to deal with all kinds of stressful situations, which we can identify with, but after pigging out, she ends up looking like Tina Fey, which is a little harder to identify with. Getting Angry For No Reason I'm not saying women don't get angry for no good reason sometimes. Everybody does. I'm saying that the fact that a female character is hostile to a man right off the bat, without him having done anything bad, is apparently supposed to make us go, "Yes! She's strong and independent!" and sympathize with her, instead of wondering what her problem is. Like in Robin Hood, Prince of Thieves, Robin Hood drops in on Maid Marian, knocking on the door, waiting politely, and all that. Despite knowing him from childhood, and having a chance to let her servant grill him, she just sets up an ambush and attacks him with a mask on. Of course she loses. Once Robin unmasks her, he lets her go immediately, upon which she kicks him in the balls. In this scene, they were obviously trying to prove she's a "strong woman" who can take care of herself, and apparently a "strong woman" is someone who is inexplicably hostile and has poor impulse control. Similarly, in Daredevil, Ben Affleck is following Jennifer Garner down a city street hoping to get her name, so she hides and ambushes him, and after some small talk, she starts trying to beat the shit out of someone who, as far as she knows, is an ordinary blind man. It turns out he's a superhero of course, and can hold his own, but she doesn't know that. She just knows that some slightly smarmy blind guy is hitting on her, and apparently kung fu is the appropriate level of response. The list goes on. In The Last Song, Miley Cyrus is a snarky sourpuss to some guy that didn't apologize sincerely enough for bumping her. In Love Happens, Jennifer Aniston pretends to be deaf to blow off Harvey Dent with some rude (and poorly executed) sign language. There's two reasons for this. One is just lazy writing. They can't think of a reason, so they just leave it as is, call it a day, and go do cocaine. Their only picture of a "tough" woman is of a bitchy militant feminist who will scream at you for saying "Congressman" instead of "Congressperson." Tough women never have sensible reasons for getting upset (like being automatically denied a promotion because "you'll probably want to have babies in a few years"), but are just paranoid against men. 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