It's a good idea to stretch your calves after an intense workout or even a long day at work.

Easy ways to exercise your calves at home

Increase the power in the lower part of your legs


Gorr is a registered nurse with a background in fitness and nutrition. The Kenosha native hopes to help local residents find a path to wellness with the knowledge he's gained from personal experience and research. Gorr is a loving husband and father of two.

Hello, everyone! Hope you had a great week and have recovered from all the recent snowfall!

Who would have thought Mother Nature could give us such a workout this winter? Luckily, I am here to give you some tips and tricks to grow stronger as winter continues to throw obstacles at us.


One of the best ways to jump the hurdles that nature throws at us is to have a strong base of support. Last week, we covered how to increase strength and resilience in the upper parts of our legs and glutes. Today, I am going to guide you through some easy ways to increase power in the lower part of the legs, which are your calves.

To begin, find a level part of your floor. Try to get your feet as bare as they can be and have a chair or solid surface nearby to level yourself if need-be.

Now, elevate yourself onto the tips of your toes, using whatever surface to keep you level. You should feel your calves tighten as you push yourself higher. Then, slowly release yourself back down, making sure to control the movement and not drop immediately.

Do this movement for three sets of 6-10 reps, adding weight to the lift as you develop control. For added intensity, try the movement on a set of stairs.

Stand on the edge of the step with your heels hanging from the back of the stair. This will allow you to dip lower into the movement and allow a larger range of motion. This movement also serves as a great way to stretch your calves after an intense workout, or even a long day at work or home.


For the last couple of weeks, we have been talking about great ways to supplement our diets and eating habits with protein shakes/products. I had a chance to talk with a Wisconsin company that produces these protein supplements.

Madison-based Pure Choice began over 50 years ago with a grandfather who had the dream of opening his own cheese factory. After 20 years of hard work, he saved up enough to open his cheese plant here in Wisconsin.

It was a family business — everyone from sisters, brother, cousins, uncles and aunts all worked together to create a successful business. From there, the tradition continued and the family followed suit, opening yet another factory in Wisconsin.

Tony Meives, the grandson of the original cheese maker, decided to put two of his passions together: lifting and the dairy industry. This combination is where Pure Choice Protein was born.

“I created Pure Choice Whey, a Wisconsin-based whey protein brand that only used the most strategic methods of processing known to mankind,” Meives said. “Our product is cold-treated, so the nutrient value is not compromised the least. 

“We use a minimal base of ingredients that you can pronounce, so the mind and stomach will be at ease.”

Whenever I look for a whey protein source, I look for the ingredients label.

Pure Choice is minimally processed whey protein isolate, which is the easiest milk protein for our body to digest. If you are looking for a protein supplement, Pure Choice is a great place to shop.

Not only are you supporting Wisconsin dairy, but you’re also choosing a very clean protein source. Use coupon code “kenoshasupportsfarms” for free shipping on any order.

That wraps up this week’s tips. I hope you feel like you’ve learned something new to help make your life and your health better. Next week, we will take a look at building our upper body with some easy-to-do chest exercises. We will also examine the misconceptions of creatine use and muscle recovery.

Never give up, guys!