Pageantry magazine logo

Search the Web Search Pageantry magazine
 

  Pageantry on Facebook   Pageantry RSS Feed   Pageantry and Promtime YouTube channel
 Fashion Showcase with Prom, Pageant, and Social Occasion Gowns
 
Jessica Boyington,“Miss New Jersey USA 2006, demonstrates the correct technique for performing the “Standing Dumbbell Calf Raise Exercise.”
Calf Wrestling
Because they’re the part of the legs you rely on the most, the calves require extra effort to achieve shapely results. Here’s how to take a step in the right direction.
By Mike Mauney
 
Training the calf muscles can be extremely challenging. It’s not only the hardest part of the leg to change, but also the hardest part of the entire body to change! It is by far the one area that has been and always will be the most difficult to reshape.
The reason is due to the fact that these are the muscles that you use the most everyday. When you get out of bed, your feet hit the floor and your calf muscles start lifting your body weight first, then the weight goes up through the rest of your leg and body. Each time you take a step, along with lifting the weight of your entire body, you are also stretching and contracting the calf muscles. By the end of the day, just imagine how many steps you have taken and how often you have used your calf muscles.
Your calves really get a workout without even exercising them! Everytime you walk up and down steps, your calves increase their use beyond walking on level ground. All of this extra work, above and beyond all other muscles, is something you never think about. This is why training and changing the shape of your calf muscles is so difficult. Because your calves already get a major workout through your everyday movements, when you begin training your calves, you must exercise with weights that will push them past their normal limits of everyday movement.
Let’s take a closer look at what is actually taking place thoughout the day with your calf muscles. Your heel touches the ground first which actually stretches your calf muscle. Next the ball of your foot, combined with your toes, lift your body up and forward to the next step with the opposite leg, and so on... . So whatever your weight may be, 110 lbs or 210 lbs., this
 
Standing Dumbbell Calf Raise Exercise
• Stand on one foot at a time, on a step, at least three or four inches above the floor.
• Place the ball of your foot next to the edge of the step.
• Place your hand against a wall or handrail to keep your balance.
• Hold a heavy dumbbell in opposite hand.
• Push up on the ball and toes of your foot as high as possible. (Squeeze your calves as tight as possible at the top of this movement.)
• Lower your heel as low as possible below the edge of the step and stretch out your calf.
 
 

For the complete behind-the-scenes story and all the details on this and other exciting competitive events from across America, as well as a wealth of advice to improve your chances of victory, be sure to order Pageantry today.

 

 
Mike Mauney is a personal fitness trainer certified by the National Federation of Professional Trainers. Mike specializes in personal fitness training for women of all ages. For 15-plus years, he has been training dancers, models, cheer-leaders, and pageant and swimsuit contestants of all ages and competition levels (local, state, national, and international). His daughter, Michelle Mauney-Lowery, was Miss North Carolina USA 1995. Some of Mike’s training credits includes the following: Miss USA 2005 Chelsea Cooley, Miss Teen USA 2004 Shelley Hennig, Mrs. International 2004 Tammy McDonald, Miss USA 2003 Susie Castillo, Mrs. International 2002 Tonya Matney, Miss United States World 2001 Carrie Stroup, Mrs. United States 1999 Janice Ward, Miss Teen USA 1998 Vanessa Minnillo, and Mrs. America 1994 Keyna Baucom.
PHOTOS BY MIKE MAUNEY

Additional Fitness Articles

Summer 2016

Don’t Be a Sore Loser

Staying fit sometimes results in nagging muscle pain, but we have the methods to help alleviate your discomfort.

 

Spring 2016

Common Core

No matter what you’re doing your core is probably hard at work, so it’s time to focus on making that your top priority in the New Year.

 

Winter 2015

Let’s Get it Started

Beginning an exercise routine can be the hardest part, so it’s important to remember the benefits that you’ll reap from becoming fit.

 

Fall 2015

Get Fit and Stay Fit

Stop falling for the latest fads and fitness crazes already, and start focusing on the basic steps that will lead you to a better body and mind.

By Sonya Roemisch B.S., CPT

 

Summer 2015

Back to Basics

A fitness routine should be more about being healthy inside and out, and less about just looking good in a swimsuit.

By Courtney Dawn Shaw

 

Spring 2015

A New Year's Revolution

When it comes to losing weight, make your new year’s resolutions realistic and set your weight loss goals accordingly.

 

Winter 2014

Avoiding the Incredible Bulk

Lifting weights will not make you “big and bulky,” so much as it will give you valuable and healthy muscle for an amazing body.

 

Fall 2014

Cheating Your Way to Synergy

Shedding even one pound can be a difficult task if you aren’t willing to create a synergy between your diet and exercise routines.

 

Summer 2014

Healthy Means Beautiful

Regular exercise not only means positive results in your appearance, but it also has some deeper and far more important benefits.

 

Spring 2014

What Good Things Fitness Brings

Getting started with a fitness routine is always the hardest part, so it’s important to remember the benefits that you’ll reap from a healthier lifestyle.

 

Winter 2013

Redefining your Health

The words health and fitness are often mistaken for one another and it’s important to know the difference between the two in your daily routines.

 

Fall 2013

Crank it Up!

By performing your exercise routines in short-but-intense bursts, you can actually achieve desired results without having to spend all of your time in the gym.

 

Summer 2013

The Belly of the Beast

Through aerobic workouts, you can burn away your excess belly fat and work toward a toned and sculpted physique.

 

Spring 2013

The Packing Order

You don’t have to be discouraged by the hard work it takes to get perfect abs, but you do have to be committed to following each step.

 

Winter 2012

EXCUSES, EXCUSES

Now that you’ve used every reason in the book to avoid exercising, why don’t you ask yourself how you can overcome them?

 

Fall 2012

Acting Your Age

No matter how old you are, it’s never too late to find the right exercise routine for you, and it just might save your life.

By Dustin Kellenberger

 

Summer 2012

Secrets of a 5’ 2” Goddess

Betty Thompson, first runner-up to Miss America, displays what it takes to be a true fitness competitor.

By Dr. Harvey Jenkins

 

Spring 2012

20 lbs in 20 Days

Through the use of the common female hormone, hCG, quicker weight loss can be achieved when combined with the proper diet and exercise routines.

By Dr. Harvey Jenkins

 

Winter 2011

In the Zerona

Some of the most famous faces in recent winners’ circles have taken advantage of a remarkable new laser process.

By Dr. Harvey Jenkins

 

Fall 2011

Clock into the Physique Factory

A variety of workout and conditioning methods can help you attain your desired body shape in a matter of weeks.

By Dr. Harvey Jenkins

 

Summer 2011

Feeling the Burn

With swimsuit season quickly approaching, it's time to get back to the daily grind of staying in tip top shape.

By Mike Mauney

 

Spring 2011

Drink up to Slim Down

One of the most important aspects of your workout involves simply having enough water in your diet.

By Mike Mauney

 

Winter 2010

The Spoils of Winter

It’s time to plan ahead for all of the delicious seasonal meals that will interrupt your workout routines .

By Mike Mauney

 

Fall 2010

Howdy Partners

Pairing up with a friend is the best way to achieve success in your daily workout routine.

By Mike Mauney

 

Summer 2010

Saddle Down, Partners

IAs the summer months approach it’s time to shed any excess weight you may have gained during the holidays.

By Mike Mauney

 

Spring 2010

Winter’s Body Wonderland

By combining two strong workouts with dedication, you can cut an hour’s routine in half.

By Mike Mauney

 

Spring 2009

Losing Weight, Eating Great

A healthy nutrition routine doesn’t have to mean an evil diet when it comes to building and maintaining strong muscle.

By Mike Mauney

 

Fall 2008

Getting Mental

You may think you’re ready to get in shape, but getting your mind set is the real battle ahead.

By Mike Mauney

 

Summer 2008

Training on the Go

Train even when your miles away from home

By Mike Mauney

 

Spring 2008

Gaining Through Losing

Prom Prep Credo: Your Loss is Your Gain

By Mike Mauney

 

Winter 2006

Fitness

Your 2 Common Questions Answered

By Mike Mauney

 

Fall 2006

Fitness: Calf Wrestling

Here's how to take a step in the right direction with some "Calf Wrestling."

By Mike Mauney

 

Summer 2006

Slow and Steady Rules

Following these nutritional and workout guidelines will give the patient “Tortoise” a jump on the overanxious “Hare.”

By Mike Mauney

 

Spring 2006

High Time To Fight Fat

The struggle between “The Fat Boys” and the “the Cardio Kid” isn’t one to take lightly. Which side you favor determines which size you’ll fit into when trying on those gorgeous gowns.

By Mike Mauney

 

Winter 2005

Reaping The Fruits of Your Labor

What body shape you are — apple, pear, or banana — will determine the best workout pattern to deliver sweet success.

By Mike Mauney

 

Fall 2005

Say Goodbye to Stubborn Inner Thighs

Here’s a three-step plan to whip those inner thighs back into shape.

By Mike Mauney

 

Summer 2005

All Aboard For “The Circuit Train”

Once you hop a ride on this multi-muscle workout, you’re sure to be on the right track to “Totally Toned Town.”

By Mike Mauney

 

Spring 2005

The Cure For Prom Fever

You won’t need a flu shot to avoid this illness, just a little planning and a pledge to take your medicine.

By Mike Mauney

 

Winter 2004

'One Six-Pack to Go'

If only it were so easy. You’ll have to work to achieve abs that are a cut above.

By Mike Mauney

 

Fall 2004

Toning the Chest To Be Its Best

Not to be overlooked, the pectoral muscles need a workout in order to do their job.

By Mike Mauney

 

Summer 2004

Five Steps to Sleek Shoulders

Often neglected but highly respected, deltoid perfection is what a well-proportioned upper body needs most.

By Mike Mauney

 

Spring 2004

Prom-Prep Fitness Tips

Jump-starting a daily workout program now can make the difference between settling for a cover-up smock or having the body to wear whatever fashions you favor.

By Mike Mauney

 
w

Pageantry Magazine - NOW IN DIGITAL FORMAT!

Digital Pageantry magazine

Pageantry & PromTime Online Fashion Boutique

 YOU CAN GET IT ALL!
  Click and see for yourself!

Pageantry and PromTime Promotion


© Pageantry magazine 2017 contact & copyright information.