#foam rollers for recovery

[techtoio]

Best Fitness Gadgets to Boost Your Workout Routine

Introduction

Staying fit and healthy has never been more important, and with the right fitness gadgets, you can take your workout routine to the next level. These innovative devices not only help you track your progress but also keep you motivated and engaged. In this article, we’ll explore some of the best fitness gadgets available today, how they work, and why they might be the perfect addition to your fitness arsenal. Read to continue link

[dynamichealthinsights]

Mastering Recovery: Your Comprehensive Guide to Choosing the Perfect Foam Roller

In the dynamic world of fitness, recovery is often the unsung hero. It’s the bridge between workouts, the quiet time your body uses to rebuild and emerge stronger. Foam rolling has become a cornerstone of recovery routines, offering a simple yet powerful way to ease muscle tension, boost flexibility, and reduce soreness. But with the sheer variety of foam rollers available, finding the perfect…

[fitnessandabs]

[seojam]

Unlocking Benefits: The Best Foam Rollers for Your Fitness Journey

In the ever-evolving world of fitness and wellness, one tool has carved its way into the spotlight for its remarkable versatility and proven benefits – the foam roller. Whether you're a dedicated athlete, a casual gym-goer, or someone seeking relief from muscle tension and tightness, the best foam roller can be your ticket to enhanced recovery, improved flexibility, and increased overall well-being.

The Foam Rolling Phenomenon: What Is It?

Foam rolling, also known as self-myofascial release, involves using a cylindrical foam roller to apply pressure to various areas of your body. The goal is to alleviate muscle tightness, break up knots, and improve blood circulation. This self-massage technique can be likened to a deep tissue massage, promoting relaxation and helping to prepare muscles for exercise or aid in recovery after a strenuous workout.

Choosing the Right Foam Roller: Factors to Consider

With a plethora of foam rollers available on the market, it's important to select the one that aligns with your specific needs and preferences. Here are some factors to consider when choosing the best foam roller for you:

Density: Foam rollers come in different densities – soft, medium, and firm. Softer rollers are gentler on sensitive areas, while firmer rollers provide deeper, more intense pressure. Beginners might opt for a softer roller and gradually move up to firmer ones as their muscles adapt.

Texture: The texture of a foam roller can enhance its effectiveness. Some rollers feature smooth surfaces, while others have ridges, knobs, or grid patterns. Textured rollers can target trigger points more effectively, but if you're new to foam rolling, a smoother surface might be a more comfortable starting point.

Size and Length: Foam rollers come in various sizes and lengths. Longer rollers are better suited for larger muscle groups, while shorter ones offer more precision for targeted areas. Consider where you'll primarily use the foam roller and choose accordingly.

Portability: If you're always on the go, a compact and lightweight foam roller might be a better choice. Portable options can easily fit into your gym bag or travel luggage.

Material Quality: Opt for foam rollers made from high-quality, durable materials that can withstand repeated use. Cheaper options might degrade quickly, so investing in a reputable brand can save you money in the long run.

Top Contenders: The Best Foam Rollers of 2023

TriggerPoint GRID Foam Roller: This iconic roller features a grid pattern that mimics the feeling of a massage therapist's hands. It offers different zones to target various muscle groups effectively. The firm density and durability of the roller make it a favorite among athletes and fitness enthusiasts.

RumbleRoller Deep Tissue Massage Roller: Known for its distinctive surface design, the RumbleRoller boasts flexible bumps that provide a deep and effective massage. It's available in various densities to cater to different preferences.

OPTP PRO-Roller Soft Density Foam Roller: If you're new to foam rolling or prefer a gentler approach, the soft density of this roller could be a perfect match. Its high-quality construction ensures long-lasting use, making it an excellent choice for beginners.

Hyperice Vyper 2.0 Vibrating Foam Roller: Taking foam rolling to the next level, the Hyperice Vyper 2.0 features built-in vibration technology. This adds an extra dimension of muscle relaxation and enhances blood flow, making it a favorite among those seeking advanced recovery tools.

AmazonBasics High-Density Round Foam Roller: For those on a budget, the AmazonBasics foam roller offers reliable quality without breaking the bank. It comes in various sizes and densities, catering to a wide range of users.

Incorporating Foam Rolling into Your Routine

Regardless of your fitness level or goals, foam rolling can be a valuable addition to your routine. Here's how to make the most of it:

Pre-Workout: Spend 5-10 minutes foam rolling major muscle groups before your workout. This can help increase blood flow, reduce muscle tension, and improve your range of motion.

Post-Workout: Dedicate another 5-10 minutes to foam rolling after your workout. This aids in muscle recovery by breaking down lactic acid and reducing muscle soreness.

Rest Days: On days when you're not engaging in intense workouts, take the opportunity to foam roll and target any areas of tension or discomfort.

Consistency: Like any fitness routine, consistency is key. Aim to foam roll regularly for optimal results.

The best foam roller is a versatile tool that can benefit individuals from all walks of life. Whether you're an athlete aiming to enhance performance, a fitness enthusiast seeking improved recovery, or someone simply looking to ease muscle tension, foam rolling has something to offer. By considering factors like density, texture, size, and quality, you can find the perfect foam roller to support your fitness journey and unlock a world of benefits for your body and mind.

[shopsavvyfinds]

 ♡ ♡ ♡  TriggerPoint Grid Patented Multi-Density Foam Massage Roller (Back, Body, Legs) for Exercise, Deep Tissue and Muscle Recovery - Relieves Muscle Pain & Tightness, Improves Mobility & Circulation (13") ♡ ♡ ♡  

[ros3ybabes]

🎀 Workout Youtubers

I currently do exclusively pilates and yoga workouts from youtube. However, I've done other body weight workouts with various youtube videos and seen results in the past. Here is my list of workout youtubers that you could check out! I will put a * next to my personal favorites! I will include a short list of my current at home workout equipment at the end as well as some items I plan on buying soon!

With any workout program or routine, always be safe, check with your doctor if necessary, and if something doesn't feel good or right, don't do it! No matter what your goals are, it's always important to be safe and stay healthy. Please always take care of yourselves and know how beautiful, worthy and valuable you are no matter what! I love you all <333

🩷 Pilates

Move with Nicole * (also posts occasionally barre and yoga videos as well! I love her videos so so much)

Madeleine Abeid

IsaWelly

Pilatesbodyraven

Lidia Mera

Lottie Murphy

Amanda Blauer

Margaret Elizabeth

Jessica Valant Pilates

Bailey Brown

Dansique Fitness

Flow with Mira

Sivi (she's began posting some pilates inspired workouts and to my knowledge is currently getting certified as an instructor)

🩷 Yoga

Yoga with Adriene *

Yoga with Bird

Boho Beuatiful Yoga

🩷 Bodyweight Fitness/Strength/HIIT

Chloe Ting * (I don't like the click bait, but I like the workouts)

Blogilates

Pamela Reif *

Madfit *

Lilly Sabri * (Some of her videos are titled with pilates, but the older ones I used to do were not pilates, so I categorized her here)

Emi Wong

Shirlyn Kim

Vivian Yuan

April Han

growingannanas

growwithjo * (I love her walking workouts)

Hinafit

Mish Choi

Sami Clarke

Elenifit

Coach Kel (she posts what looks like more barre, ballet, pilates inspored/fusion workouts it seems)

Caroline Girvan

TRAIN WITH GAINSBYBRAINS

Daisy Keech

🎀 Current At Home Workout Equipment I Own

Thick Yoga Mat - since I do mainly yoga and pilates my thick yoga may (amazon brand) has served me well. Even tho I am a heavier woman at the moment, I've never had pain or any issues with this mat, and it came with a carry strap which I love! A good, thick workout mat is definitely necessary for working out at home for comfort, safety, etc. Make sure to disinfect it on occasion, especially if you sweat on it a lot!

Resistance Bands - I have about 3 or 4 at different resistance strengths, and they're incredibly useful for a variety of movements, especially lower body ones. They add some extra resistance and make the workouts a bit more challenging when you need something more advanced. I also got mine from Amazon/Walmart a while back. I prefer fabric over rubber because I like to wear workout shorts instead of workout leggings.

Pilates Ball - not a necessity, but useful with some pilates workouts and movements. I have seen sole videos using this, but am not advanced enough to try it on my own yet. Will use for sure once I'm more advanced.

3lb dumbbells - I thought these would be useful for the pilates workouts that had some upper body focus, and as someone who wants to develop a lean and toned upper body, they are perfect for low weight high rep, controlled movements. Again, not advanced enough to use as I want to master my form, but they're gonna come in handy for sure!

Foam Roller - so so good for stretching and muscle recovery on rest days. I love mine but want one that has the bump things on it to help my muscles more. I can imagine how good it'll feel on my legs during a recovery day when I begin wieght lifting again.

Massage Gun - my holy grail for the days I am sore and needing some recovery. my body feels like jelly after using this, and it's just so nice for the days my muscles feel extra tight and super sore.

🎀 Equipment I Want To Buy

Yoga Blocks - these will help me get deeper into the yoga poses once I get more advanced in my practice

Pilates Ring - this honestly looks so fun and challenging to use, I'd love to add it to my collection of useful workout equipment!

Jump Rope - I used to love this as a form of cardio and as long as I don't move into an upstairs apartment, I'm definitely buying one

Pilates Bar - still iffy on this one, it's supposed to mimic a reformer but I want to get better at mat pilates and see if I even end up ever needing or seriously wanting to buy it, its on my list tho

Ankle/Wrist weights - these are gonna be so useful for workouts where hand held dumbbells aren't useful. Want to buy some low weight ones just to help with resistance and extra strength during pilates workouts

Kettlebell weight - I think this would be useful for a workout at home type situation if and when I switch to not doing just pilates and yoga. I know these are useful in their own right, but not needed in my current fitness stage of life.

Core Sliders - these look fun and interesting. They're on my lost for sure, but not sure about the practicality of their use in my life just yet.

That's all that's currently on my at home workout equipment list! As someone who primarily works out at home, the things I currently own are most useful and most of what's on this list is for fun or extra challenge. Just not necessary yet.

hope you enjoyed this list! if you have any questions about my favorite youtuber workout instructors or favorite videos, please feel free to ask, I've tried so many and can give some guidance from my own experience and research.

til next time lovelies 🩷

[goldfades]

can you do one with azzi and the five love languages? like how her and her gf are with all 5

ugh i love azzi so much, shes my baby angel precious princess she cannot do anything wrong in my eyes. anyway! heres a fic

words of affirmation

It wasn’t like Azzi needed to be told she was good—her stats, her trophies, her highlights, they all spoke for themselves. But that didn’t mean she didn’t want to hear it. Especially from her.

Azzi was always hardest on herself after a bad game. And by “bad,” it usually meant she’d still dropped a solid twenty points but missed a few shots she thought she should’ve made. She didn’t sulk, exactly, but she got quiet. The kind of quiet that sat heavy between them, stretching across the space in their apartment like an unspoken loss.

And Azzi never asked for reassurance. Never outright sought it. She was too disciplined, too locked in, the kind of player who internalized every mistake and used it as fuel. But that didn’t mean she didn’t need it.

Especially on nights like this.

You knew the pattern well by now—how she’d shower in silence, how she’d settle onto the couch with her protein shake, her body still tense from the game, jaw tight with whatever frustration she was turning over in her head.

You didn’t say anything at first. You just sat beside her, close enough that your thigh pressed against hers, letting the space between you settle. Letting her come down from it in her own time.

When the moment felt right, you leaned into her a little more, your fingers tracing lazy shapes against her wrist. “You know,” you started, keeping your voice soft but certain, “I love the way you see the court. You always make the right play, even when it’s not the easiest one. That kick-out to the corner in the third? That was beautiful, Az.”

You felt her exhale, the slightest release of tension, but she didn’t respond. You kept going.

“And I love how you fight for every single point. Even when it’s not your night, you never stop pushing. That’s what makes you different.”

Azzi turned her head slightly, looking at you for the first time all night. There was something unreadable in her eyes—something softer than frustration, something closer to understanding.

“Yeah?” she asked, quiet but almost hopeful.

“Yeah,” you nodded. “And also, you’re still the best shooter in the country, in case you forgot.”

That finally pulled a small, breathy laugh from her, her head dipping for just a second before she leaned into you, letting her forehead rest against your shoulder. She didn’t say anything, but she didn’t have to. You could feel it in the way she softened against you, in the way her fingers curled around yours.

She was letting herself believe it.

acts of service

Azzi wasn’t good at slowing down. You knew that about her. She ran herself into the ground, always pushing past what her body probably wanted, never really stopping long enough to listen to it.

So you did it for her.

It started small—little things like making sure she had her protein shakes prepped, slipping extra recovery packs into her bag before away games. But then you started noticing more—the way she winced slightly when she sat down, the way she rolled her ankle absentmindedly throughout the day, the way she stretched her calf a little longer than usual.

She never complained. Never even acknowledged it. Which meant it was exactly the kind of thing she’d ignore until it became a real problem.

So, when she got home from practice one evening, sweaty and exhausted, she walked into a fully prepped recovery session in the living room.

The coffee table had been pushed aside, a yoga mat rolled out in its place. Next to it, a foam roller, resistance bands, massage oil, the works. Everything she needed to take care of herself—if she ever actually stopped long enough to do it.

She stood there, hands on her hips, staring at it like she didn’t understand what she was looking at. “What’s all this?”

You leaned against the wall, arms crossed, feigning nonchalance. “Recovery session,” you said. “You don’t take care of yourself, so I’m doing it for you.”

Azzi scoffed, amused. “I do take care of myself—”

“You literally said, ‘it’s not that bad’ about a sprained ankle.”

Azzi opened her mouth, then shut it. You had her there.

She sighed, the kind of sigh that meant she was giving in, and flopped onto the mat. “Fine,” she muttered, but there was a smile threatening her lips.

You sat beside her, already reaching for her calf, hands working over the tight muscle with practiced ease. She let out the smallest, pleased hum, melting just a little under your touch.

“You just wanted an excuse to touch me,” she murmured, eyes closed now, smug.

You rolled your eyes. “Maybe.”

receiving gifts

Azzi wasn’t someone who cared about gifts in a material way, but she was terrible at keeping track of things. Shoes, water bottles, her lucky shooting sleeve—you name it, she’d misplaced it at some point.

You, however, paid attention.

So when you noticed that she’d lost yet another pair of her favorite grip socks—the same ones she swore made all the difference in her footwork—you didn’t even hesitate.

You ordered a new pair and tucked them neatly into her practice bag, right on top of her jersey, so she’d find them the next day.

That evening, she walked into the apartment holding them up, an amused expression on her face. “Did you…?”

You barely looked up from your coffee. “You lost yours. Again.”

Azzi shook her head, pulling them on immediately. “You’re ridiculous.”

“You love me,” you said simply.

She grinned, no hesitation. “Yeah. I do.”

quality time

Time together was rare. Between games, travel, and training, it felt like life kept you moving in different directions.

Which was why, when you finally had a full day off together, you made it count.

You didn’t go anywhere, didn’t make plans—just stayed in, wrapped up in blankets, soft candles flickering, homemade pancakes stacked high on the counter.

At some point in the afternoon, Azzi sprawled across the couch, her head resting in your lap, a book balanced on her stomach. She wasn’t reading, though. Just lying there, eyes closed, letting you run your fingers down her back.

“You asleep?” you asked softly.

She hummed. “Not yet.”

You smiled, shifting slightly so you could get comfortable. This was what you loved most. Not the grand gestures, not the crowded arenas—just this. Just her. Just quiet, lazy afternoons where nothing else in the world mattered.

physical touch

Azzi wasn’t overly affectionate in public. She wasn’t cold, just… private. She didn’t need big displays, didn’t need to prove anything. But when it was just the two of you? Different story.

Which is why, after an exhausting day, she walked through the door and immediately collapsed into you, wrapping her arms around your waist, pressing herself against you like she was trying to crawl into your skin.

You barely had time to react before she buried her face in your neck, sighing deeply.

“Rough practice?” you asked, running a hand over her back.

She mumbled something unintelligible, tightening her hold.

You smiled, pressing a kiss to her temple. “Wanna talk about it?”

She shook her head.

“Just wanna be held?”

A nod.

So you held her. No questions, no expectations. Just the soft weight of her body against yours, the steady rhythm of her breathing, the unspoken promise that no matter how chaotic the world got, this was always her safe place.

You.

[bennyboyfics]

Ben x tennis player!reader and her new physio who Ben doesn’t like because he thinks he’s too flirty with reader and they’re messing around in the players lounge until she injures herself and Ben snaps and becomes protective

Keep you safe || Ben Shelton x tennis player!reader

A/n: tysm for the request xx

Wc: 1,121

Warnings: none!!

MASTERLIST

-

The hum of conversation and the occasional burst of laughter filled the players’ lounge, a rare pocket of calm between matches and training sessions. You were in the far corner, legs slung over a foam roller, laughing at something your new physio, Leo, said. He was young. Cocky. Smiled too easily, too brightly. And, truthfully, a little too handsy when it came to correcting your form.

“You’re gonna love this one,” Leo said, grinning as he guided your leg into a deep side lunge. “Opens up the hips, fires the glutes.” You rolled your eyes with a smirk, pushing into the stretch. “If I pull a hamstring, I’m blaming you in the press conference.” “Oh, come on,” he laughed. “You’re way too flexible for that. You’ve got bounce. You’re built like a damn panther.”

That earned him a snort of laughter from you. “You’re ridiculous.” He winked. “Just observant.” Unbeknownst to you, Ben had just stepped into the lounge. He spotted you instantly, your smile bright, your laugh echoing—and Leo’s hands a little too close for comfort. Ben’s jaw ticked. That guy again. You didn’t even notice him at first, too caught up in your playful banter.

It wasn’t until you heard the low, familiar drawl—edged with something sharp—that you turned your head. “Careful,” Ben said. He crossed the room with the same cool confidence he had walking onto Centre Court, though his eyes were fixed on Leo now, not you. He stopped a few feet away, that familiar territorial presence rolling off him like heat.

“Wouldn’t want you tearing something messing around like that.” You looked up, surprised. “Ben—hey. Didn’t know you were back already.” “She’s fine,” Leo said, tossing Ben a casual smile that didn’t quite reach his eyes. “We’re just working on mobility.” Ben’s eyes narrowed slightly, catching the possessive undertone. He walked forward slowly, the look in his eyes unreadable—but definitely not friendly.

“Yeah?” Ben replied coolly. “Because last time I checked, ‘working on mobility’ didn’t mean messing around like she’s invincible.” You sat up straighter, immediately sensing the brewing storm. “Ben. Relax. He’s just helping.” Ben ignored you, eyes never leaving Leo. “Helping? Because from here, it looks more like flirting than physio.”

“Maybe you should focus on your own training,” Leo shot back, half-laughing like he thought Ben was joking. He wasn’t. “Maybe you should focus on keeping your hands where they’re actually needed,” Ben replied, his voice low and tight. “Okay—” you cut in quickly, trying to defuse. “We’re literally just stretching. Let’s not turn this into a thing.”

But Ben’s chest was rising and falling too fast now, his whole body taut with restraint. “You really think now’s the time to be messing around, after you tweaked your hip last week? You need recovery. Not some dude trying to impress you with glute activations.” You huffed in frustration. “You’re blowing this out of proportion. I’m fine.”

Ben’s eyes flicked down to you. “You’re not fine,” he muttered. “You just act like you are because you hate being told to slow down.” You were annoyed now—half because he was right, half because you refused to admit it—so you stood up abruptly, determined to prove him wrong. “Watch,” you said. “I’ll show you I can handle it.”

Leo hesitated. “Y/n, maybe don’t—” But it was too late. You launched into the lunge, foot planted, knee bent deeply as you reached forward—A white-hot, stabbing pain tore through the back of your thigh. You cried out, collapsing onto one knee with a sharp gasp as your hand flew to your leg. “Ow!”

Leo reached for you instantly, panic in his voice. “Y/n, are you okay?!”But Ben was faster. He was there, practically shoving Leo aside without apology, dropping to his knees in front of you as his hands caught your waist. “Don’t touch her,” Ben snapped at Leo. “Back the hell off.” Leo held his hands up, startled. “Dude, it wasn’t—”

“I said back off.” Ben’s voice was low, but lethal. His arm slid around your waist, steadying you as you winced in pain. “You were just pushing her when she was already near injury,” Ben barked, eyes blazing. “You were too busy trying to be funny to realise she wasn’t warm enough for that stretch.” Leo backed up, flustered. “She wanted to do it.”

Ben turned to him, slowly, like he could barely trust himself to stay calm. “She’s a competitor. Of course she did. That’s why your job is to know better.” You sat there, heart racing, tears prickling the corners of your eyes from the pain and the humiliation of it all. Ben looked back at you instantly, his tone softening like a switch flipped. “Hey, hey. It’s okay. I’ve got you.”

He gently moved your hand away to assess the damage, his thumb brushing the back of your thigh where the muscle had seized. “You pulled it bad, baby,” he murmured. “It’s already swelling.” Carefully, he slipped one arm under your knees, the other around your shoulders, and lifted you off the floor as if you weighed nothing at all. You clung to his shirt, burying your face in his neck.

“If she misses even one tournament over this,” Ben said, not bothering to hide the venom in his voice, “I’ll make sure everyone knows exactly who to blame.” Leo followed a few steps. “I didn’t push her into doing it—” Ben turned on him, eyes blazing.“You didn’t stop her either. You were too busy flirting and playing games when she needed to be protected from herself. That’s your job, isn’t it? Or were you too distracted by how close you could get to her?”

Leo looked taken aback but he said nothing. And then Ben walked away, holding you tightly against his chest, jaw tight, fury simmering just under his skin. In the quiet of the physio room, once the door shut behind you both, Ben gently set you down onto the table, brushing your hair away from your face. “I’m sorry,” you whispered.

He shook his head quickly. “Don’t. You’ve got nothing to be sorry for.” There was a pause. Then, softer: “Maybe just… listen to me next time, yeah?” You nodded, your head resting against his shoulder. He held you closer. You blinked through the sting in your eyes. “You were right.”

Ben cracked a sad little smile. “I usually am. You just don’t listen.” You smirked despite the pain. “Guess you’re stuck with me anyway.” His smile faded into something deeper — more protective, more vulnerable. “I want to be stuck with you,” he said softly. “But only if you let me keep you safe too.” And this time, you nodded.

[itsgiovanna]

playing for love (chapter 4)

pairing: fem!character x mason mount

summary: injured and lost, mason mount begins his recovery with the help of adeline alderidge, a tough yet brilliant physiotherapist. but, some wounds don't heal easily, and the closer they get, the more mason realizes she might need saving just as much as he does.

notes: hellooo!!! here's another one, hope you love it. it's a heart-to-heart one, a lot of twists hehe, enjoy :)

word count: 4.0k

warnings: cursing and that's it.

next: chapter 5

Adeline had been to some impressive houses before — not because she ran in the same circles as footballers, but because some of her patients came from money. Old money, new money, football money— it didn’t really matter. What mattered was whether they had the discipline to do what she told them.

But Mason Mount’s house? That was something else.

The Uber slowed to a stop in Hale Barns, one of the wealthiest neighborhoods in Manchester. The place was quiet, clean, almost too perfect — wide roads lined with towering trees, iron gates guarding multi-million-pound homes that looked like they belonged in movies.

Mason’s house was no exception. Sleek and modern, all dark paneling and floor-to-ceiling windows, with a long driveway leading up to a Range Rover parked outside. Because, of course he had a Range Rover.

She exhaled, rolling her shoulders as she climbed out of the car, adjusting the strap of her bag.

Right. Let’s get this over with.

After buzzing the intercom, she waited, shifting her weight between her feet. A few moments later, she heard slow, deliberate steps from inside, followed by the sound of crutches against the floor. When the door finally opened, Mason looked exactly like she expected him to.

Grey hoodie, loose black shorts, socks pulled up to his calves. His brown hair was messy, like he had either just woken up or couldn’t be bothered to fix it. He had that same frustrated, slightly exhausted expression he always did, as if the whole world was just another thing he had to put up with.

She wasn’t sure what she expected from him outside the hospital, but there was something about seeing him in his own home, looking somewhat comfortable and — dare she say it — almost soft, that threw her off for a second.

Not that she had time to care about it.

“You could’ve warned me you were coming.” Mason muttered, shifting his weight on his crutches.

Adeline quirked a brow. “You could’ve read your schedule.”

It was the first time they were doing a physiotherapy session at his home, and she was fairly certain Mason hadn’t bothered to check her message.

He exhaled through his nose, clearly unimpressed, and stepped aside. She brushed past him, catching a smell of something — clean, masculine, expensive.

Not that she cared, though.

She took in the space — high ceilings, open-plan, sleek but not soulless furniture. It wasn’t one of those sterile footballer houses that looked like no one actually lived in them. There were small signs of life — a hoodie draped over a chair, a pair of trainers kicked off by the door.

“Not bad.” she murmured, nodding to herself.

“Glad you approve.” Mason scoffed.

She ignored him, already making her way toward the open space near the windows where she could set up. The room was huge, with polished wooden floors and enough space for a proper workout. And, of course, down the hall was a fully equipped home gym.

She pulled out her equipment — resistance bands, a balance board, a foam roller — feeling his gaze on her. When she glanced up, he was still standing by the door, watching her with an expression she couldn’t quite place.

“What?” she asked, crossing her arms.

“Nothing.” Mason blinked, his jaw tightening slightly before he looked away.

She raised a brow but didn’t push. He was acting strange for a second — but maybe she was just imagining it.

“Are you just gonna stand there, or are we actually doing this?” she asked, smirking slightly.

(...)

Mason had already been in a bad mood before he saw the video.

But after watching Rúben Dias talk about him like he was weak — like he had no one to blame but himself for his injury — it sent him into a quiet, seething rage.

"I play hard, but I play fair. Maybe he should’ve been more careful."

"These things happen. It’s not my fault if some players aren’t strong enough to handle it."

The words rang in his head over and over, like a hammer to his skull. He clenched his jaw, gripping his phone so tightly his fingers ached before finally tossing it onto the couch.

He felt stuck. Stuck in this house, stuck in this body that wasn’t cooperating, stuck watching his teammates play while he was here, doing pointless exercises that never felt like enough. And now he had to sit and listen to people talk about him like he was some kind of fragile, washed-up who should’ve done better.

His knee ached as he shifted, the reminder of his limitations only making him more bitter.

That was when he heard footsteps.

Adeline stepped back into the room, tucking her phone away. She looked more serious than before, but whatever had been on her mind disappeared the second she caught sight of him.

“What’s wrong?” she asked.

“Nothing.” Mason exhaled sharply through his nose.

Adeline gave him a pointed look, clearly unimpressed. “Right. Because you always look like you’re about to break something.”

Mason scoffed, rubbing his hands over his face. He wasn’t in the mood for this. For her.

When she moved toward the equipment, prepping for the next round of exercises, something in him just snapped.

“What’s the point?” His tone was sharp, cutting.

“The point is getting you back on the pitch.” She paused, glancing up.

“Right. Because you get what that’s like.” Mason let out a bitter laugh.

“I don’t have to be a footballer to know how to help you, Mason.” Adeline straightened, arms crossing.

“Oh, please.” he scoffed, shaking his head. “You act like you have all the answers, but you don’t know me. You don’t know what this is like.”

She opened her mouth to respond, but Mason wasn’t done. The anger was running his mouth before his brain could stop it.

“You don’t know what it’s like to lose everything. To have the thing you’ve built your whole life around ripped away. To feel like no matter what you do, it’s never going to be enough — like you’re never going to be enough.” His voice was raw, almost venomous. “You don’t know what that’s like, do you?”

The words hung in the air, sharp as a blade.

And then Mason saw it.

That tiny flicker of something in her expression, so quick that most people wouldn’t have caught it.

But he did.

She didn’t just look angry.

She looked hurt.

It lasted for only a second before she masked it, her face going cold, distant.

And then, she surprised him.

“You think you’re the only one who knows what loss feels like?” Her voice, when it came, was quiet but firm.

Mason swallowed, his anger still hot in his veins, but something about the way she was looking at him made his chest feel tight.

She took a step closer. “I know exactly what it’s like to have your world ripped apart. To be told you’ll never be enough. To have people who were supposed to stand by you turn their backs instead.”

Her words landed like punches. And Mason, for the first time in weeks, didn’t know what to say.

Adeline exhaled sharply, running a hand through her hair. She checked her phone, jaw tight.

“You know what? If you don’t want to do this, fine. But I have other patients who actually want to get better.”

She turned before he could react. “I’ll see you next session.”

And just like that, she was gone.

Mason sat there, staring after her, feeling like the biggest idiot alive.

(...)

Adeline slammed the front door shut with more force than needed. The sound echoed in the small flat, but she barely noticed. Her body was tense, her mind still replaying the scene from earlier — Mason’s sharp words, the way he looked at her like she was just another obstacle in his way.

She dropped her bag by the door, exhaling through her nose as she shrugged off her jacket. It wasn’t just anger simmering under her skin. It was disappointment. She had tried. She had pushed past his moods, his stubbornness, his refusal to accept help. And what did she get for it?

Nothing.

Not a single ounce of gratitude. Just frustration and bitterness thrown in her face.

The flat was quiet except for the sound of the TV from the living room. Stella was curled up on the couch, a bowl of popcorn resting on her lap. The moment she saw Adeline, her brows furrowed.

“That bad?” she asked, already knowing the answer.

Adeline scoffed, kicking off her shoes. “He’s impossible.”

Stella reached for the remote, turning the volume down. “Let me guess — grumpy, snappy, and absolutely convinced he doesn’t need your help?”

Adeline let out a humorless laugh, running a hand through her hair as she walked to the kitchen.

“That’s the understatement of the year.”

She grabbed a glass from the cupboard, filling it with water. “He doesn’t just shut people out, Ella. He pushes them away like it’s his life’s mission.”

“Sounds like someone else I know.” Stella sighed, setting her bowl aside.

“Don’t.” Adeline gave her a look.

“I’m just saying.” Stella stood, following her into the kitchen. “You two are more alike than you think.”

Adeline rolled her eyes. “I don’t go around snapping at people who are literally trying to help me.”

“No.” Stella admitted, leaning against the counter. “But you do push people away when you don’t want to let them in.”

Adeline clenched her jaw. She hated when Stella did that — when she saw through her, peeling back the layers Adeline didn’t even want to acknowledge.

Stella studied her for a moment. “He got to you, didn’t he?”

“He doesn’t know a damn thing about me.” Adeline scoffed, gripping the edge of the counter.

That was what stung the most. Mason had thrown those words at her like daggers, completely unaware that he had hit every single one of her old wounds.

"You don’t know what it’s like to feel like you’ll never be enough."

Adeline swallowed, blinking hard. She hated that it had affected her. She hated that for a split second, she had let it affect her.

“Maybe he’s not as much of an asshole as you think.” Stella’s voice softened.

“Did you not just hear everything I said?” Adeline gave her a flat look.

Stella smirked slightly. “I did. But I also know you, Ady. And if you really thought he wasn’t worth the effort, you wouldn’t be this upset.”

Adeline exhaled, tilting her head back against the cabinet. “He’s just... exhausting. He makes everything harder than it has to be.”

“Or maybe he’s scared. Maybe pushing people away is all he knows how to do.” Stella hummed.

“I don’t have the time to play therapist for a man who refuses to help himself.” She scoffed.

Stella watched her, something knowing in her expression. “You’re already helping him, though.”

Adeline said nothing.

Because, as much as she hated to admit it, Stella wasn’t wrong.

(...)

Saturday mornings were sacred.

No alarms, no rushed commutes, no work looming over her head — just an entire day with Lilith. A rare moment of peace in between the chaos of her job, one she wasn’t going to let anything ruin. Not even the frustration from the night before.

Adeline rolled to her side, eyes fluttering open as the early morning light filtered through her curtains. For a brief, blissful second, she allowed herself to sink into the quiet, the soft sound of birds outside and the gentle breathing of her daughter curled up beside her.

Lilith had crawled into bed with her at some point during the night, her tiny frame pressed against Adeline’s back. It was a habit she was trying to break — but truthfully, she didn’t mind it as much as she pretended to.

Carefully, she turned to face her, brushing a stray curl from her forehead. “Lils.” she murmured. “Time to wake up.”

Lilith groaned dramatically, burying her face into the pillow. “No."

Adeline chuckled. “You sound like me after a night shift.”

When she received no response, she resorted to a last-ditch effort — tickling her daughter’s side. Lilith let out a shriek, giggling as she wriggled away.

“Mummy, no fair!”

“All’s fair in love and waking up.” Adeline teased, pulling the covers back. “C’mon, I was thinking we could go out for breakfast.”

“Where?” Lilith perked up immediately, sitting up in bed.

Adeline stretched, stifling a yawn. “How about... Ezra & Gil?”

“The one with the big hot chocolates?” Lilith gasped, clapping her hands.

“That’s the one.” She smiled.

It was one of their favorite spots, a cozy little coffee shop in the Northern Quarter. A perfect place to unwind — and hopefully, to push last night’s incident out of her mind.

Lilith practically leaped out of bed after that, and soon enough, they were dressed and ready to go. Adeline opted for a simple but put-together look — black jeans, an oversized cream knit sweater, and her trusty Chelsea boots. Lilith, of course, had insisted on her favorite pink jumper, a tulle skirt, and sparkly trainers that lit up when she walked.

After bundling up in coats and scarves against the cold weather, they stepped out, hand in hand, heading towards a morning that Adeline desperately needed to be easy.

Ezra & Gil was comfortably busy when they arrived, the scent of fresh coffee and warm pastries wrapping around them like a hug.

Lilith practically bounced on her feet as she peeked into the glass display. “Mummy, look! They have the croissants!”

Adeline smiled, smoothing down her daughter’s curls. “Chocolate or almond?”

“Chocolate. And hot chocolate. Please?”

She laughed, shaking her head. “Alright, alright.”

After placing their order, they found a small table near the window, away from the bustling crowd. Adeline let out a slow breath, forcing herself to relax.

Today was a good day.

Then she saw him.

Mason.

Sitting at a table near the other end of the café.

Her stomach dropped.

His hood was up, crutches resting against the chair beside him, hands curled around a coffee cup. He wasn’t alone — his sister — that Adeline saw a few times at the hospital — sat across from him, there was a little girl next to her, and she looked far too familiar.

No. No, no, no.

Before Adeline could react, Lilith’s entire face lit up.

“Mummy! It’s Summer!”

Her heart lurched.

Of all places.

Of all people.

She had not planned for this.

But Summer had already spotted them, and in the blink of an eye, everything unraveled.

(...)

Mason took another sip of his coffee, the warmth of it doing little to ease the tension coiling in his chest. He’d spent all of last night thinking about Adeline — about what happened between them, how he’d let his frustration get the best of him. He wasn’t proud of it. He knew it was wrong, but part of him couldn’t help it. He was so used to pushing people away, to keeping his walls high and impenetrable.

Yet, for some reason, Adeline had managed to sneak past those walls, and he hated it. She was good at what she did, too good at getting under his skin. And now, all he had was the guilt gnawing at him for snapping at her.

“Uncle Mason, when are you gonna show me how to kick the ball like you do?” Summer’s voice brought him back to the present.

Mason looked down at his niece, her face lit up with excitement. He smiled back, the knot in his stomach loosening slightly. Summer had always been the light in his life, her enthusiasm contagious.

“You’ll be the next footballer in the family. Don’t worry.” Mason replied with a chuckle, ruffling her hair.

Her laugh was a small, bright moment in the middle of his internal chaos, but even that couldn’t completely distract him from the situation with Adeline. The thought of her, the way she had walked out the day before, had been hanging over him since.

“Do you want to play football with me after this?” he asked Summer, trying to focus on her, on the joy she brought him.

“Yeah!” Summer’s eyes lit up. “I’ll kick it so far you won’t be able to catch it!” Mason grinned at her confidence, but his mind couldn’t help but wander back to Adeline.

Before he could get too lost in thought, a little voice interrupted his focus.

“Summer!”

Mason’s eyes darted up just in time to see his niece's attention snap toward the door. He followed her gaze, and there — standing just inside the coffee shop, holding a little girl’s hand — was Adeline.

His heart skipped a beat, though he quickly masked it with a neutral expression. He knew it was too much to hope that he wouldn’t run into her, not in a place this small. But what took him by surprise was the small girl beside her — the one who looked just like her.

“Is that...?” Jaz trailed off, eyes widening as she spotted the pair.

Mason nodded, but he wasn’t sure what to say next. Why was Adeline here? His stomach flipped at the thought of having to face her again.

Jaz’s eyes softened, a knowing smile tugging at the corner of her lips as she stood up. “I think I’ve seen that little girl before… from day care, right? She’s in the same class as Summer.”

Mason’s thoughts faltered. Day care? He watched as Jaz walked over to Adeline, a warm, friendly greeting passing between them.

Adeline, who was clearly trying to keep her composure, smiled tightly at Jaz before her eyes flicked over to Mason. He saw the brief tension in her shoulders, the way her expression shifted for just a second — like she wasn’t sure how to handle this.

She kept her composure, nodding politely as Jaz continued chatting about work, making small talk to fill the silence. But Adeline could tell Jaz was giving her a knowing look, her eyes flicking from Adeline to Mason and back again. She didn't want to engage too much in a conversation about last night — not here, not now — but there was something in Jaz's tone that suggested she was trying to keep things light, to ease any tension.

The two girls were quietly chatting and playing, their heads bent over a board game that seemed to be taking all of their concentration. It was a rare moment when Lilith wasn’t bouncing off the walls, and Adeline couldn’t help but feel proud of her, even if just for a little while.

As the soft hum of the coffee shop buzzed around them, Adeline couldn’t help but feel the weight of Mason’s gaze on her, even though she tried her best to ignore it.

The way his eyes were fixed on her — there was something there.

Something more than just guilt.

She shifted uncomfortably, trying to focus on Jaz’s lighthearted stories about the kids, but her mind was stuck. She could still feel the sharpness of Mason's words from last night, the sting of them reverberating in her chest. It was hard to shake off.

“Adeline?” Jaz’s voice cut through her thoughts, her smile playful as she leaned over. “Is everything alright? You seem a little… preoccupied.”

Adeline blinked and then gave a small smile, masking the frustration she felt. “I’m fine. Just... thinking,” she muttered, glancing over at the girls.

Jaz raised an eyebrow, but says nothing, instead she gets up and walk toward the girls, who were in the midst of some kind of argument over the rules of their game.

Mason's mind was still on the conversation from last night — the way he’d snapped at Adeline. The way she had tried so hard to help, and he’d pushed her away.

That nagging feeling of guilt hadn’t left him since.

Something in him snapped as he watched Adeline's figure out of the corner of his eye. He couldn't sit here anymore, couldn't just stew in his self-loathing. With a deep breath, he stood up, moving toward her with more determination than he’d expected to feel. His stomach with a tight knot of nerves, but he had to say something. He owed her that much, even if it was awkward. Even if she didn’t want to hear it.

Adeline was just about to take a sip of her coffee when she saw him approach. Her expression faltered for a brief moment before she quickly masked it, but Mason could tell.

The tension was palpable.

She didn’t want this. She didn’t want him anywhere near her.

Mason stopped a few steps away from her, his mind scrambling for something to say that didn’t sound like an apology he didn’t know how to give.

His words fumbled in his head as he cleared his throat.

“I—I just wanted to…” he trailed off, feeling the weight of his own hesitation.

Adeline lifted an eyebrow, not meeting his eyes, but she waited for him to finish.

“Look. You don’t have to say anything.” she muttered, her voice low, careful, and yet, there was a hint of something raw underneath the calm exterior. “I know you’re angry at me, Mason. But I don’t have the energy to talk about it again.”

Her words hit him like a slap, and Mason felt a strange mix of frustration and guilt flood through him. She was right. He had no right to ask her to talk about it again — not after the way he’d treated her.

“I’m not… I’m not angry.” he said quickly, perhaps too quickly. His voice came out a little rougher than he intended. “I wasn’t angry last night, either. It was just—” He stopped, the words failing him again.

Adeline tilted her head slightly, meeting his eyes for the first time since he’d come over. Her expression softened, but only just.

“It’s fine, Mason. I get it.” she said, her voice distant, almost too composed for someone who was obviously holding something back. “I don’t know what happened last night, but we’re here now.”

Mason didn’t know what else to say. The air between them was thick with tension, but also something more — something unsaid. He could see the sadness in her eyes, and it made him feel like the world had shifted under him.

Suddenly, the sound of laughter broke the silence between them. Jaz had returned, laughing lightly as she scooped up Lilith and Summer, both of them grinning like troublemakers who had just gotten away with something.

They were all laughing together, a kind of warmth that made Adeline smile despite herself.

Mason watched her smile, and a sense of need, of wanting to make things right, surged through him. He didn’t know why it was so hard to talk to her, to just say what needed to be said.

“I don’t want to intrude.” Mason said, his voice softening now that the laughter filled the space around them. “But... she’s your daughter, right?” He gestured toward Lilith, who had just sat down with Summer at a nearby table.

Adeline’s eyes flicked to Lilith, and she stiffened slightly. “She is, yes.” she said, her tone guarded. “But I’m not really sure I’m ready to talk about that with you.” She glanced at him, her gaze almost apologetic.

Mason could feel the weight of her words, and it made something in him tighten, a strange mix of regret and hope in his chest. He nodded slowly, silently cursing himself for making her uncomfortable.

“I understand.” he muttered.

There was a long pause before Jaz returned, a mischievous smile on her face as she carried both girls in tow. “Alright, alright, what’s going on here?” she asked, glancing between Adeline and Mason. “Having a heart-to-heart without me?”

Adeline gave a forced smile. “Just catching up, Jaz.”

Mason let out a quiet laugh, but his thoughts were still consumed with the way Adeline had looked at him, the way she seemed to hold so much back.

He was going to have to work for it.

If she ever lets him in again.

(...)

[bloomzone]

can u make me a rlly good skin care routine? except I don't have any toner...

🧾- hi pooks how are uuu I hope u finne

How to build a skincare routine ㅤ۪ㅤ۫ ꪆ୧ㅤ🧁ㅤ۫ ♡

Morning Routine: for All Skin Types

1. Cleanse: Start with a gentle cleanser that clears away overnight buildup without stripping your skin.

Oily skin? Use a gel-based cleanser.

Dry or sensitive skin? Opt for a hydrating cleanser.

1. CeraVe Hydrating Cleanser

Skin Type: Dry, normal, sensitive

2. CeraVe Foaming Cleanser

Skin Type: Oily, combination, acne-prone

3. La Roche-Posay Toleriane Hydrating Cleanser

Skin Type: All skin types, sensitive

2. Rice Water Boost: Here’s the secret that works for everyone. No toner ? After cleansing, apply rice water using a cotton pad or gently pat it onto your skin. It brightens, soothes, and balances your skin naturally. (Make rice water by soaking rice in water for 20 minutes, then straining and refrigerating it.)

3. Moisturize: Hydration is key! Choose a lightweight moisturizer for oily skin and a richer one for dry skin. Combination or sensitive skin? Stick to non-comedogenic and fragrance-free formulas.

For Dry Skin

1. Eucerin Advanced Repair Cream

Deeply hydrating with ceramides and urea.

2. Weleda Skin Food Original Ultra-Rich Cream

Nourishes very dry skin with botanical extracts.

For Oily Skin

1. Neutrogena Hydro Boost Water Gel

Lightweight, oil-free, and hydrates without clogging pores.

2. La Roche-Posay Effaclar Mat Moisturizer

Controls shine and minimizes pores.

For Combination Skin

1. Clinique Dramatically Different Moisturizing Gel

Balances oil and hydration levels.

2. First Aid Beauty Ultra Repair Cream

Lightweight but hydrating for dry patches.

For Sensitive Skin

1. Avene Skin Recovery Cream

Calms irritation and strengthens the skin barrier.

2. Cetaphil Daily Hydrating Lotion

Gentle and non-irritating with hyaluronic acid.

For Acne-Prone Skin

1. La Roche-Posay Toleriane Double Repair Matte Moisturizer

Non-comedogenic and soothes irritated skin.

2. Vanicream Moisturizing Lotion

Free from common irritants and ideal for breakout-prone skin.

4. Sunscreen: Finish your routine with SPF 30 or higher, even if you’re staying indoors. Sunscreen protects your skin from UV damage and prevents premature aging—an absolute must for everyone!

Night Routine: Restore & Repair

1. Double Cleanse: If you wear sunscreen or makeup, start with micellar water or an oil-based cleanser, followed by your regular face wash.

2. Rice Water (Again!): Use rice water as a natural toner to calm your skin and prep it for the night. It’s a multitasking hero that helps reduce redness, minimize pores, and add a glow.

3. Targeted Treatments:

Acne-prone? Apply a salicylic acid or benzoyl peroxide spot treatment.

Dull skin? Try a niacinamide serum for even tone and radiance.

Dry skin? Opt for a hyaluronic acid serum to lock in moisture.

4. Moisturize: Seal everything in with your favorite moisturizer. At night, you can go for a slightly heavier one to aid your skin’s repair process.

Weekly Extras for Radiance

Exfoliate: Once or twice a week, use a gentle chemical exfoliant (like AHAs or BHAs) to remove dead skin cells. DIY trick: Mix honey and sugar for a natural exfoliating scrub.

Face Masks: Hydrate with aloe vera . You can also use sheet masks chilled in the fridge for a refreshing treat.

Steam and Detox: Once a week, steam your face for a few minutes to open up pores and deep-clean. Follow with a clay mask if you have oily skin or a soothing mask if your skin is sensitive.

Secret Skincare Habits for All Skin Types

2. Cold Spoon Hack: Struggling with puffy eyes? Chill a spoon and press it gently under your eyes for an instant de-puffing effect.

3. Jade Roller Magic: A jade roller or gua sha tool works for all skin types. Massage your face daily to improve circulation and reduce puffiness.

4. Silk Pillowcase: Sleep on silk pillowcases—they’re gentle on your skin, reduce friction, and keep your hair and face smooth.

5. Hydration Inside Out: Drink plenty of water and eat skin-friendly foods like avocados, nuts, and fruits. Your skin reflects what you put into your body!

and there is a LOT of skincare tips I will try to make other blogs Abt it soon. !!

@bloomzone 🧁

[quietlyclearwellness]

Essential Wellness Tools for Nervous System Support 🤍

How each product supports your nervous system:

Epsom Salt: provides magnesium, which is essential for nerve function and relaxation

Blue light blocking glasses: helps regulate sleep-wake cycles and reduces eye strain

Essential oils: helps reduce stress and anxiety

Herbal eye pillow: stimulates the vagus nerve, which reduces anxiety and stress

Foam roller: stimulates nerve receptors in muscles and fascia, leading to pain relief, muscle relaxation, and improved recovery

Acupressure mat: stimulates pressure points that promote pain support pain relief, energy flow, and relaxation.

You can find all of these tools here:

Good luck on your wellness journey, lovelies!

[tallgreg]

Insights from a former student athlete

I was a student athlete from 2018-2021 (4 seasons), so I’m obviously not well-versed on what “student-athlete life” was like back in the early 2000s, but here are some little insights that Nora didn’t focus on (tbh, don’t blame her) or decided against to enforce and/or look further into.

Sponsorships and advertisements weren’t really something that was allowed for individual athletes until the Name, Image & Likeness (NIL) policy was passed in the NCAA. And campaigns mostly took place on platforms like Instagram after this. The Foxes would all be barstool athletes, no doubt.

Physical rehab, prehab, and recovery are HUGE in college sports. We were required to do some sort of recovery (foam rollers, Normatec boots, ice bath, etc.) after every practice and on off days. Kevin would’ve inhabited the training room more than the court in the first few months of him being back to playing.

I’ve never heard the terminology “Class I team”. It’s almost exclusively “Division I”, but tbh I like “Class” better.

Jeremy mentioned it in TSC a little about switching over to four-year contracts since exy was relatively new. That was a good add-in on Nora’s part. NCAA eligibility is four consecutive years. Five years are allowed only if an athlete 1. Took a redshirt year 2. Took a medical redshirt or 3. The very special case of the “COVID year”.

More on contracts: there’s no “# of years” contract, it goes year-by-year. And “buying out contracts” in NCAA college sports is not something I’ve heard of? An athletic scholarship amount is dependent on the college’s tuition, room, and board costs.

I definitely have more on this but the Foxes travel schedules are actually wild. It’s like sacrilegious to travel on the DAY OF a game. We would always get there at least a day ahead and be able to practice on the away team’s court that night. Sometimes we’d get to go sight-seeing. I got to see a lot of cities I’d never been to before. I want that so bad for the Foxes.

Let me know if y’all want more of these, maybe less technical ones. Toodaloo

[twerk-ta-werk-pilates]

Healthy. Healing. Fun. Useful for a plethora of physical activities as well as mind & body rehabilitating .

Great for :

Sports/Fitness

Snow/Water Sports

Pre/Postnatal Care

HealthCare /Healing

Activate Ur Energy Systems

Open your Chakras

Bullriding/Horseback Riding

Kickboxing/MMA

wrestling

dancing

MotorCross BMX

Gymnastics/Swimming

Romance

Adult Entertainment

Flexibility/increased ROM

Creating Joint Space

Preventive Care

Body Awareness

Stamina/ Endurance

Vagus Nerve stimulation

Nervous System Regulating (abused victims)

Trauma Recovery

It's for EVERYONE!

Bulletproof your Body

Increase your health & wealth

@twerktawerkpilates

#practicemakesprogress #healthy #Freedom #pelvichealth #pelvismobility #alignment #core #pelvicfloor #vagusnerve #healing #healthcare

Have a compacted lower lumbar?

Are your Hips stiff?

Is your tail bone stuck under or out?

Can't move your pelvis fluidily?

Weak Lumbar?

Lacking spinal mobility?

Weak pelvic floor muscles?

Lower abdominals not engaging deeply?

No feeling in the lower abs?

Tight Groin?

Sleepy glutes?

Loss of feeling in the pelvis?

Having issues due to herniated discs, disc extrusions?

Lose your mobility or feeling from pregnancy?

Maybe it's just 🧬 ?

Try this!!!!

No worries

I understand

I had my own challenges w/ALL of the above

Honestly when I started wiggling & shaking & doing all these crazy weird moves on my blocks, props, foam roller, yoga wheel, baseballs, softballs, etc etc, everything changed for me & my body for the better! & I sure was judged & made fun of for it , glad I didn't stop!

I've never had so much feeling & movement in my entire life, & to think the spinal experts I went to told me never to twist or turn or bend or crunch 🤷🏼‍♀️😂🤦🏼‍♀️SMH that's gotta be embarrassing AF for these so called "experts" smh. Health care should really have better quality standards & hold their experts to higher physical demands & stop these judgemental limitations they place on others!!!

If your doctor cant do many variations of a squat and feel all his or her body parts working ,then maybe they aren't the expert you should be going to for advice 🤦🏼‍♀️😂🤷🏼‍♀️ honestly, I won't be calling them!!!

making sure you can actually feel everything in your body & strengthening all the wiring & breaking up the congested joint tissues is key to rehabilitation, alignment, mobility & training your body to move smoothly & feel amazing 😍 plus it's injury prevention!

If I can do it, pretty much anyone should be able to do it.

That I say with absolute confidence 💯

After a lot of training and practice depending on where you are at with your body, what you're comfortable with, and your own personal intentions for your practice and sessions...Twerk Ta-Werk Pilates is also amazing Cardio and strength training.

Please show your support and follow, like, love, comment & share ❤️🙏🏽🫶🏽💁🏼‍♀️

🤟🏽🖤✌🏽

SK

Music: Mornings

Musician: Jeff Kaale.

[sankaran1]

## The Ultimate Guide to Essential Gym Accessories for a Better Workout

Whether you’re a seasoned gym-goer or a fitness newbie, having the right gym accessories can significantly enhance your workout experience. From improving your performance to ensuring safety and comfort, the right gear can make all the difference. Here’s a comprehensive guide to essential gym accessories that can take your fitness routine to the next level.

### 1. **Quality Gym Bag**

A sturdy and spacious gym bag is crucial for carrying all your workout essentials. Look for one with multiple compartments to keep your items organized and easily accessible.

### 2. **Water Bottle**

Staying hydrated is key to maintaining energy and performance. Invest in a durable, reusable water bottle. Options with insulation can keep your water cool throughout your workout.

### 3. **Workout Clothes**

Comfortable and breathable workout clothes are essential. Look for moisture-wicking fabrics to keep sweat away from your body, and ensure proper fit to avoid any discomfort during exercises.

### 4. **Training Shoes**

The right pair of shoes can prevent injuries and improve your performance. Choose shoes that are suitable for your specific workout type, whether it’s running, weightlifting, or cross-training.

### 5. **Fitness Tracker**

A fitness tracker can help monitor your progress, track your heart rate, count steps, and even analyze your sleep patterns. Popular brands include Fitbit, Garmin, and Apple Watch.

### 6. **Resistance Bands**

Resistance bands are versatile tools that can be used for strength training, stretching, and rehabilitation exercises. They are portable and come in various resistance levels.

### 7. **Weightlifting Gloves**

Protect your hands from blisters and improve your grip with weightlifting gloves. They can also provide wrist support during heavy lifts.

### 8. **Foam Roller**

Foam rollers are great for self-myofascial release, helping to relieve muscle tightness and improve blood flow. They are an excellent tool for post-workout recovery.

### 9. **Jump Rope**

A jump rope is an excellent accessory for cardiovascular training. It’s portable and provides a full-body workout, making it a great addition to any fitness routine.

### 10. **Yoga Mat**

A good-quality yoga mat provides cushioning and support for floor exercises and stretching routines. It also ensures a non-slip surface for better stability.

### 11. **Sweat Towel**

Keep a sweat towel handy to wipe off sweat during your workouts. This helps maintain hygiene and comfort.

### 12. **Headphones**

Music can be a great motivator during workouts. Invest in a pair of wireless, sweat-resistant headphones for an uninterrupted workout experience.

### 13. **Fitness Apps**

Utilize fitness apps for guided workouts, tracking progress, and staying motivated. Apps like MyFitnessPal, Nike Training Club, and Peloton offer a range of features to support your fitness goals.

 14. **Adjustable Dumbbells**

If you prefer working out at home, adjustable dumbbells are a space-saving alternative to a full set of weights. They allow you to easily change the weight to suit different exercises.

### 15. **Kettlebells**

Kettlebells are excellent for strength and conditioning workouts. They come in various weights and can be used for a wide range of exercises.

### Conclusion

Investing in the right gym accessories can enhance your workout experience, improve your performance, and help you achieve your fitness goals more effectively. Remember to choose items that suit your specific needs and preferences, and always prioritize quality and durability. With the right gear, you'll be well-equipped to take your fitness journey to new heights.

Feel free to leave comments or share your favorite gym accessories! Happy lifting!

[freedomfitnessequipment01]

Commercial Gym Equipment Must-Haves

Commercial gym equipment must-haves encompass a range of essential pieces that not only attract clientele but also provide them with a comprehensive workout experience. From strength training to cardiovascular exercises, these pieces of equipment form the backbone of any successful gym establishment. Here, we delve into the indispensable equipment categories that every commercial gym should prioritize.

Cardiovascular Equipment:

Cardiovascular exercise is a cornerstone of fitness routines, making it imperative for commercial gyms to invest in high-quality machines that cater to different preferences and fitness levels. Treadmills, elliptical trainers, stationary bikes, and rowing machines are among the must-have cardio equipment. These machines offer diverse workout options, allowing users to engage in low-impact or high-intensity workouts depending on their goals and physical condition.

Strength Training Machines:

Strength training is crucial for building muscle mass, increasing bone density, and enhancing overall strength and endurance. Commercial gyms should feature a variety of strength training machines targeting different muscle groups. This includes leg press machines, chest press machines, lat pulldown machines, cable crossover machines, and more. Additionally, free weights such as dumbbells, barbells, and kettlebells should be readily available to facilitate functional strength training exercises.

Functional Training Equipment:

Functional training has gained popularity due to its emphasis on movements that mimic everyday activities, enhancing flexibility, stability, and coordination. Gyms should include functional training equipment such as stability balls, resistance bands, TRX suspension trainers, and plyometric boxes. These tools offer versatile workout options, enabling users to perform a wide range of functional movements to improve overall fitness and athletic performance.

Multi-Station Gyms:

Multi-station gyms are space-efficient solutions that combine multiple exercise stations into one machine. These machines typically feature various attachments and stations for performing different exercises, such as chest presses, leg extensions, lat pulldowns, and cable rows. Multi-station gyms are ideal for commercial gyms with limited space, as they allow users to perform a full-body workout without the need for multiple machines.

Functional Cable Machines:

Cable machines provide adjustable resistance through a system of pulleys and cables, allowing for a wide range of exercises targeting different muscle groups. These machines are versatile and can accommodate various strength levels and movement patterns. Commercial gyms should invest in functional cable machines with multiple attachments, such as handles, bars, and ankle straps, to offer users a comprehensive strength training experience.

Group Exercise Equipment:

Group exercise classes are a popular option in commercial gyms, offering participants a motivating and social workout environment. Gyms should be equipped with essential group exercise equipment such as yoga mats, resistance bands, stability balls, and aerobic steps. Additionally, sound systems, microphones, and video screens may be necessary to facilitate group fitness classes effectively.

Recovery and Wellness Equipment:

Recovery and wellness are essential aspects of fitness that should not be overlooked. Commercial gyms can enhance the recovery experience for their members by providing equipment such as foam rollers, massage balls, vibration plates, and infrared saunas. These tools help alleviate muscle soreness, improve circulation, and promote relaxation, enhancing overall recovery and well-being.

In conclusion, commercial gym equipment must-haves encompass a diverse range of machines and tools designed to cater to the needs of a broad clientele. From cardiovascular machines and strength training equipment to functional training tools and recovery resources, each piece plays a vital role in providing users with a comprehensive workout experience. By investing in these essential pieces of equipment, commercial gyms can create an inviting and effective fitness environment that fosters success for their members.

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The Ultimate Guide to Physical Fitness Equipment: What You Need to Know

Whether you're setting up a home gym, upgrading your workout space, or just starting your fitness journey, choosing the right physical fitness equipment can be overwhelming. From treadmills and dumbbells to resistance bands and recovery tools, today’s fitness landscape is more diverse than ever. This guide will help you navigate the world of fitness gear to make informed decisions based on your goals, space, and budget.

1. Understanding Your Fitness Goals

Before investing in any equipment, ask yourself:

Are you focusing on weight loss, strength training, flexibility, endurance, or overall health?

Do you prefer cardio, strength, HIIT, yoga, or low-impact exercises?

Will you work out at home or in a gym?

Knowing your goals will help determine what equipment is essential and what’s optional.

2. Cardio Equipment

Cardiovascular workouts are crucial for heart health, endurance, and burning calories. Here are the most common types of cardio machines:

Treadmills

Ideal for walking, jogging, and running.

Look for models with incline options and cushioned decks to reduce joint impact.

Stationary Bikes

Great for low-impact cardio.

Options include upright bikes, recumbent bikes (for added back support), and spin bikes (used in high-intensity training).

Ellipticals

Provide a full-body, low-impact workout.

Suitable for all fitness levels.

Rowing Machines

Offer full-body cardio and strength conditioning.

Effective for engaging multiple muscle groups simultaneously.

3. Strength Training Equipment

Building muscle not only improves strength but also boosts metabolism. Strength equipment ranges from simple tools to complex machines:

Free Weights

Dumbbells and barbells are versatile and effective for compound movements.

Ideal for home gyms due to space efficiency and cost-effectiveness.

Weight Machines

Offer guided motion, reducing injury risk for beginners.

Often found in commercial gyms.

Kettlebells

Excellent for functional strength and dynamic movements.

Common in HIIT and circuit training routines.

Resistance Bands

Lightweight and portable.

Great for beginners, rehabilitation, and travel workouts.

4. Flexibility and Recovery Tools

Recovery and flexibility are key to long-term fitness and injury prevention.

Yoga Mats

Essential for floor exercises, yoga, stretching, and core workouts.

Choose one with adequate thickness and grip.

Foam Rollers

Aid in muscle recovery by releasing tension and improving blood flow.

Use post-workout or during warm-ups.

Massage Guns

Provide deep tissue stimulation to relieve sore muscles.

Popular among athletes and fitness enthusiasts.

5. Technology and Smart Equipment

The digital age has transformed how we train.

Smart Fitness Devices

Smartwatches, fitness trackers, and heart rate monitors help track progress and optimize workouts.

Interactive Home Equipment

Brands like Peloton and Tonal offer live and on-demand classes with real-time metrics.

A good choice for those who need structure or community in their workouts.

6. Budgeting and Space Considerations

Budget-Friendly Equipment

Resistance bands, jump ropes, and basic dumbbell sets are inexpensive and effective.

Space-Saving Solutions

Foldable treadmills, adjustable dumbbells, and wall-mounted racks are perfect for small spaces.

Tip: Start with basics and upgrade gradually as your needs evolve.

7. Safety and Maintenance

Safety First: Use equipment correctly and consult guides or professionals when needed.

Regular Maintenance: Keep machines clean, lubricated, and in working condition to prolong their lifespan.

Final Thoughts

Investing in the right physical fitness equipment can significantly improve the effectiveness and enjoyment of your workouts. The best equipment for you depends on your personal goals, budget, and available space. By building a well-rounded fitness arsenal that supports cardio, strength, flexibility, and recovery, you'll be setting yourself up for long-term success.