#Core Exercises for Seniors

[fireflyhomecare]

Top 7 Core Exercises for Elderly to Practice Daily

I’ve worked with many older adults who told me the same thing: “I want to feel strong again.” That feeling of youth doesn’t disappear as we age—it simply needs a little nurturing. When my father turned 70, his posture started to curve. He also struggled with balance while walking. What changed everything for him? A daily core routine.

Why Core Strength Matters as You Age Weak core muscles are a major cause of many elderly people experiencing back pain and poor posture. As stated by the CDC, one in four adults aged 65 and older falls annually, frequently a result of weakened balance. Having a strong core prevents that. It stabilizes your spine, keeps you standing tall, and energizes day-to-day movement—from getting out of bed to grocery shopping.

Dr. Jordan Metzl, a physician of sports medicine, says it best: "Core strength is the foundation for all movement." And he's entirely correct.

Here Are 7 Core Exercises You Should Practice Every Day

1. Pelvic Tilts

How: Lie on your back, bend your knees, and place your feet flat. Gently arch your pelvis, so your lower spine pushes into the ground. Hold, then release. Why: Develops deep abdominal muscles and maintains spinal alignment.

2. Bird Dog

How: Get on hands and knees. Extend your right arm forward and left leg back. Hold, then switch. Why: Improves balance, coordination, and spine stability. Great for fall prevention.

3. Bridges

How: Lie down, knees bent. Lift your hips until your body forms a straight line from knees to shoulders. Why: Strengthens glutes, lower back, and core. Helps with walking and climbing stairs.

4. Heel Slides

How: Lie on your side with your knees bent. Slowly move one heel forward, then backward. Keep your core tight. Why: Activates the lower abdominals and teaches control of the pelvis without putting tension in the back.

5. Marching in Place (Seated or Standing)

How: Bring one knee toward your chest one time at a time either sitting or standing with support. Why: Strengthens the core and hips. Activates dynamic balance utilized every day when walking.

6. Seated Torso Twists

How: Sit up tall. Cross arms or put hands on shoulders. Twist left, then right, gently. Why: Engages obliques and enhances rotational ability safely—such as turning to pick up something behind you.

7. Wall Plank

How: Stand at arm's length from a wall. Place palms flat on the wall. Lean in, with body straight. Hold. Why: Engages core, shoulders, and posture muscles—without putting strain on wrists or lower back.

Make This a Daily Habit

All it takes is 30 minutes a day. My dad stuck with it for three months, and his back pain subsided; he can balance so much better than before. He walks with confidence now. He no longer fears falling.

If you want to be in control of your body, able to stay independent and aging on your own terms, then core exercises are the ticket to that end.

At Firefly Homecare, we help seniors live fully and safely in their own homes. For support that fits your lifestyle, To learn about individualized support options, visit our website or get in touch with us right now.

[fit-fabulously]

[cassefit]

Gentle exercise for beginners

Gentle exercise for beginners consists of low-impact activities like stretching, walking, or light yoga, designed to improve flexibility, strength, and overall health without overwhelming the body. More: https://yes2next.com/fitness-joy/nbsp20-minute-gentle-cardio-workout-for-seniors-beginners

#gentleexercises #seniorexercise #seniorworkouts #exercisesforseniors #exercises #oldageexercises #seniorfitness #workoutforseniors #yes2next

[ancientroyalblood]

Balance and Stability Training for Functional Fitness

Mastering foundational exercises to improve balance, enhance stability, and prevent injuries. In the realm of fitness, balance and stability are often overlooked in favor of exercises that focus on strength, speed, or endurance. However, these attributes are essential components of functional fitness. Whether you’re an athlete, a weekend warrior, or someone looking to move better in daily life,…

[amgracy]

Discover safe and effective resistance band seniors exercises to improve strength, flexibility, and mobility. Yes2Next offers expert-guided workouts tailored to all fitness levels, making it easy to stay active and healthy. Learn more at Yes2Next: https://yes2next.com/fitness-joy/resistance-bands

#resistancebandseniors #seniorworkouts #gentleexercises #exercisesforseniors #exercises #oldageexercises #seniorfitness #workoutforseniors #yes2next #yestonext

[duncebento]

we shouldn't have to feel grateful for so much of this, man. as valuable a virtue as gratitude is, i don't want the world we've made to be one in which my prayer of thanks for anesthesia at the dentist is anything more than a novel acknowledgement, rather than resultant of seeing so many people lack that "privilege." i'm a senior at a polytechnic rn; i don't want to be grateful for the continued existence of the school, the fact of its concrete walls still standing. i don't want to be aware of the fact that the toddlers in my family are in one piece; i don't want a contrary example of limbless infants to live in my mind. the softly-suffered deaths i've mourned have provided more than enough suffering on their own!

but such is the world we've built. while some well-fed mouths in the imperial core shut their eyes and cover their ears and make crude jokes and question whether such suffering really is realistic at all, the virtuous of us, those interested in good, refuse to look away until we've changed it. part of exercising that continued gaze is providence. if your life has ever been happier on account of a living sibling or a standing university or a cat sleeping on your stomach or a warm home, see whether you can't provide for miriam baalou, who, like me, has a tumblr account-- @freepaleatine95 -- and who, younger than i am, has had all of these things taken away as collateral for the continued comfort of the imperial core.

in this empire, whose current is an evil one, even to remain in one place requires discipline, labor, capital. to do good requires even more. but let us work heartily against the worst selfishnesses of our worst ancestors.

the baalous’ campaign has been vetted by 90-ghost, who's work in making palestinian campaigns more legible to outsiders i am grateful beyond words for.

[fitnessmantram]

Standing Core Exercise, Standing ab exercises, #coreworkout #coreexercis...

Also, while sit-ups and crunches are good for your abdominal muscles, they have less of an effect on other muscle groups in your core. By comparison, standing core exercises engage all the muscles in your core more effectively. Therefore, if you want to build a strong and balanced core, standing exercises are the right choice.

Read More : The Amazing Benefits of Flat Belly Tea

[leadingedgeseniorcare]

How to Use Resistance Bands in a Senior Workout How to Use Resistance Bands in a Senior Workout Resistance bands are incredibly versatile and effective tools for senior workouts. These elastic bands, which come in various resistance levels, offer a safe and low-impact way for seniors to build strength, improve flexibility, and enhance overall fitness. In this article, we’ll explore…

How to Use Resistance Bands in a Senior Workout

[health78694]

How can I Stay Motivated to Exercise Regularly?

Remaining roused to work out routinely can be testing, yet there are procedures you can utilize to keep up with your inspiration. Here are a few hints to assist you with remaining persuaded on your wellness process:

Put forth clear and reachable objectives:

Lay out unambiguous, quantifiable, and practical objectives that you can pursue. Having an unmistakable vision of what you need to accomplish will provide you course and motivation.

Find exercises you appreciate: 

Participate in exercises that you truly appreciate. Whether it's moving, cycling, swimming, or playing a game, picking exercises you find fun and drawing in will make it more straightforward to remain spurred.

Make a daily practice: 

Lay out a reliable workout everyday practice by planning exercises at explicit times and regarding them as non-debatable meetings with yourself. Consistency breeds propensity, making it simpler to adhere to your activity routine.

Stir up your exercises: 

Keep away from dreariness by integrating various activities and exercises into your daily practice. Attempting new exercises, investigating different wellness classes, or participating in outside exercises can keep things new and energizing.

Track down an activity pal or join a local area: 

Practicing with a companion or joining a wellness local area can give responsibility, backing, and inspiration. Figuring out together or sharing your headway and difficulties can make the excursion more agreeable and assist you with remaining focused.

Keep tabs on your development: 

Track your exercises, estimations, or wellness accomplishments. Seeing substantial improvement and upgrades can be unimaginably propelling and give a feeling of achievement.

Reward yourself: 

Praise your achievements and accomplishments en route. Indulge yourself with little rewards that are not counterproductive to your wellness objectives, for example, a loosening up rub, another exercise outfit, or a sound and tasty dinner.

Center around the advantages: 

Help yourself to remember the various advantages of normal activity, like expanded energy, further developed mind-set, better rest, and generally speaking wellbeing. Imagine what practice decidedly means for your life and remember those advantages when inspiration fades.

Stir up your current circumstance: 

If conceivable, change your activity climate. Investigate different open air areas, attempt new wellness studios, or even adjust your home exercise space. A difference in landscape can assist with keeping things fascinating and forestall fatigue.

Read More:

[heathermehf]

Yuri Elkaim – Roman Chair Exercises for Core and Back Strength [Video]

[yessirplease69]

❝Above The Clouds & Among The Stars❞

Synopsis: Moments belonging to the relationship between you and your childhood friend, which has evolved over time. Caleb still believes that hiding his feelings from you is the most suitable choice.

✈ Content: caleb x fem reader, caleb headcanons, nsfw, explict sexual content, suggestive (mature content), drama, angst, fluff, reader being slow for not realizing how caleb is in love with her, caleb being so loving, caleb being possessive, reader is a virgin, the final part maybe happens just before the explosion?, there are many references that are found in the history of the game.

✈ Word Count: 4K

♫ Caleb playlist on Spotify: here.

a\n: ✎─ It's been so long since I posted here, finally college gave me a break. I wrote this while listening to ♫ Tinashe - Cold Sweat ♫ 50 Cent - Just a Lil Bit ♫ so you guys could say these songs were playing on the radio in the garage (spoiler lol). I feel like he would listen to songs like 50 Cent's, it really fits his style... Hope u enjoy it!

Caleb, during his high school years, is part of one of the senior classes and he has been assigned the role of class monitor for Physical Education. Although he is not in the same section as you, his role is incorporated into your core subjects, which means you encounter him more frequently in the gymnasium or in other sports areas. Occasionally, you bump into each other in the hallways, despite both of your schedules being different.

Caleb, who is popular and has many admirers, is not interested in any of them, although receiving numerous love letters and gifts. This prodigy boy frequently finds himself being questioned by friends and older acquaintances about the mysterious girl who has captured his attention and heart. Caleb endures the teasing about this while rolling his eyes and sporting a slight smile on his lips. It seems that no one has yet realized that it is you and your magic behind it all.

Caleb, who is always looking after you, ensures that you have all the necessary items for school, helping you choose the appropriate gym clothes for physical exercises and new supplies. This includes preparing breakfast for you and his Gran, washing an apple, and packaging it perfectly for you to take for a snack. He always wears a radiant smile on his face as he takes the strap of your bag to secure it on his left shoulder, since his right shoulder is occupied by his backpack. Caleb never allows you to take it back, as it is difficult to go against the strength of this man, who stands at 6 feet 3 inches tall, and you simply have to accept this, even if you grumble from the passenger seat of his car all the way to the school entrance.

Caleb, who has always been so affectionate only with you, is constantly touching your arms, back, cheeks, waist, and tenderly kissing your hands, even making random drawings on their palms while he is captivated by you as you excitedly share about your day. He is the type who loves physical touch and believes it creates a connection between souls because he loves you so deeply that it hurts, and this man feels that pain when he touches you. Most of the time, it is an innocent affection, and he just wants to have you close, as it is not possible to have more than that.

Caleb, who sees you growing physically and mentally with each passing day, becomes possessive and jealous of anyone who looks at you in a way that only he is allowed to. Every night before going to bed, you have conversations about boys, hoping to hear the same response come from his lips: "Don't trust those guys, pip-squeak. You still don't get how they can be mean and shady." However, with all the strength he has left, he tries to ignore it all and pretend that it does not affect him, especially since it should not interfere with your romantic or sexual life... Oh, in a rather convenient way, he will interfere with that.

Caleb, who has a toned and defined body since he exercises a lot to maintain it and prepare for when he becomes a fighter pilot in Deepspace Aviation. This boy is huge (in every sense), looks like a fridge with a chest and back as solid as iron, and he always fears breaking you when you are in his arms of pure muscle. It is inevitable not to notice teenage girls from different grades drooling when he is exposing his defined torso while walking out of the boy's locker room with the other guys. Your friends often ask you for his number, and you do not understand why you are making a sour face at them while a strange feeling hits you.

Caleb, who is naturally very skilled at winning plush toys from the claw machine. He has left his entire collection for you, however, it is still likely to find a single cute and fuzzy stuffed animal in his room, comfortably sitting on the dresser next to his bed. He always thinks of you whenever he looks at it.

Caleb, who is fucking other girls while thinking of you. It is obvious, he is an 18-year-old teenager in the process of development, and it is not possible to confront testosterone because he needs to satisfy the urges that puberty presented to him. However, he cannot remove you, your scent, or your beautiful body from his mind, and even less can he touch you as he desires because he is afraid of breaking the bond you both formed in childhood. Thus, releasing this carnal desire while he is burying his cock in some pussy out there is all he can do or imagine.

Caleb, who never walks around the house without a shirt on because he would not want to make you uncomfortable, and It is not necessary for Grandma to correct him for such a lack of manners, since his well-being is what matters most to him. But, on a weekend morning when the ladies of the house were still in bed, Caleb did not mind having to dress completely after he took a shower. Coincidentally, you had woken up quite early and caught him nearly naked in the kitchen preparing your favorite meal, with the poor boy displaying a surprised expression when you harshly told him to cover the visible marks left by feminine nails on his back. He never imagined that you had cultivated a feeling like jealousy before beginning to act roughly with him for the rest of the week.

Caleb, who splashes water on you while you are washing the dishes, and it is hard to explain at what moment the scenario turned into a war. The scene repeats when you are enjoying the summer by the pool, and the atmosphere shifts when Caleb ceases to laugh and gazes at you with a different intention in his eyes. You observe the dark-haired boy approaching, unaware that he is gripping the edge of the pool to contain the desire to kiss you.

Caleb, who maintains a very healthy routine at home and school, where you can always find him doing push-ups on the floor or running on the grass of the football field. You are seated in the bleachers with the girls when he notices your presence from miles away, and the way he flashes the purest smile while waving in your direction leaves you feeling confusingly irritated at the moment you see your friends fanning themselves and sighing loudly in unison like bitches in heat. You will blame him for making you feel this way or create reasons for it, using your anger to write unflattering things about him in your facade account book. This silly guy is completely oblivious to these details, you are ignoring him so that he follows you down the hallway, questioning what might have happened. Heaven, he is playing your game and blaming himself too, until you relent upon noticing his face marked by puppy-dog eyes.

Caleb, who tries not to look when you are doing a squat exercise in front of him at the gymnasium, feels his cheeks flush pink every time your knees bend, presenting an indecent view of you. Fortunately, this man is very composed and will act as if nothing has happened, hence, you will see Caleb turning his head to another corner while he coughs awkwardly. He condemns himself for having such thoughts about you, and motivated by this fact, he feels the need to avoid you, using this justification in his mind to hang out with his friends instead, for example. He needs a distraction. Yet there you are, calling him with a sweet and pleading voice, hoping to get help with your homework or to fix the bathroom socket so you can use it. How can he say no?

Caleb, who is such a respectful boy, walking down the hallway and noticing that you had forgotten to close the bathroom door while you are showering. He is simply closing it slowly, intending to prevent you from being startled or thinking that he is a pervert. Not that he is not.

Caleb, who begins his training as a pilot at Skyhaven, makes a promise to take you to the clouds as soon as he returned home during his military leave. It was a spring afternoon when he wrapped his pinky finger around yours, and the casual conversation about the planes he mastered made you sigh with shining eyes. After all, who could be better than him to make you fly in the sky? Besides his incredible piloting skills and placing your safety first, this man has the power to manipulate gravity. If you were ever flying over Linkon City and were about to fall to the ground, he would use his abilities to maintain control and balance until landing. This man would never let you fall in life.

Caleb, who is automatically attracted to you and it does not require much effort on your part unlike other women. It seems that he becomes more enchanted when you compliment the delicious flavor of the meals he prepares. It is always a new achievement when you are humming and squinting your eyes with his food in your mouth. It means he is feeding you well, a task of the day completed.

Caleb, who allows you to sleep in his bed, with him, on rainy days with intense thunderstorms. You fall asleep together, your head resting on his chest as he holds you tightly while raindrops patter against the window. If he has an obligation the next morning, you will find breakfast laid out on the sheets along with a note that has a good morning message filled with childish and silly drawings. But if he does not have any other engagements, you will wake up to a kiss on your forehead or a teasing pinch on your cheek. Even when Caleb is away, he will leave the door to his room open just so you can rest there whenever you wish. You would not mention it, but you often spend more time in his room than in your own. His scent is everywhere, and when your nose detects it, only then do you feel comfortable enough to be lulled into sleep.

Caleb, who practices combat moves with you whenever he is home after being away for an extended period. Despite having become a Hunter, your fighting skills still need further refinement. And seriously, he is an excellent teacher, it is no surprise that he received praise during his time as a class monitor in high school. This man is calm and highly experienced, he will teach you each movement correctly, and as a diligent tutor, he will explain countless times, regardless of how many times you stumble and fall onto him until you successfully land a hit. You can feel the tension in his triceps as they constrict around your neck in a rear naked choke. "One wrong move and your enemy could end your life just like that." His breath caresses your neck and he remains in that position for a few seconds as he analyzes how your body is reacting pressed against his. The grip becomes weaker, your blood circulation stabilizing and there is an indication in your reaction that your oxygen has been lost, even though he did not apply much pressure to your neck. It is as if he suddenly perceives the atmosphere becoming more intense, prompting him to exert effort to soften the situation when you hear his sweet voice: "Someone here needs to step it up, or else they're not getting any of Caleb's decorated cookies!"

Caleb, who has no idea how he has made you feel attracted to him, your childhood friend, as you have labeled him. He has not even noticed how you hold your gaze on his violet eyes for a bit longer, the way your chest rises when your breathing becomes frantic, how your voice suddenly trembles, or how your body responds when he is too close. However, you will witness Caleb feeling confused and concerned about some of these behaviors as he innocently asks you if you are unwell. He will even place his hand on your forehead to check it. This charming individual is putting you in the palm of his hand; he does not tire of teasing you by pressing you against the refrigerator when he finds you wandering the kitchen late at night, solitary and restless, nibbling on something. Sometimes, it is not even intentional, you know, it is simply the seductive nature that Caleb possesses.

✈ ✈ ✈

The smell of gasoline mixed with grease is overwhelming and nearly clogs your nose as soon as you set foot in the large garage at home, the reason for the odor justified upon finding Caleb sitting in one of the old armchairs, deeply focused on fixing what appeared to be a car part. The radio is active on the Linkon City FM station, the device accompanying several tools scattered on the table. This place has been transformed into the man's personal space, as more airplane and car-related items are found on the shelves. Grandma and you now refer to it as Caleb's garage.

"Aren't you going to join us at the table for lunch?" Your voice is demanding as you lean half of your body against the doorframe, arms crossed while questioning the man, who does not look at you. His car is parked on the other side of the area, and you notice that the hood is open.

"Just give me a few more minutes and I'll finish up here." He finally responds to you, still immersed in the work that his hands are performing. The old white tank top that clings to his torso bears dark stains that reveal the product used, and your eyes complete their inspection of the mess displayed on Caleb's pants and across the skin of his arms.

"Busy playing with your toys, huh?" Feeling curious, you approach the Lamborghini to see what is demanding so much of the man's attention. A smile adorns his lips, and you hear a low laugh resonating in the Caleb's throat. He leans forward, rifling through the box on the floor filled with equipment. 

"Aaand... clean girls can’t come in here." Caleb studies you from head to toe for a moment, the tease playing on his lips with a smile, which broadens when he sees you roll your eyes.

"Before I leave, I'm telling you not to touch me with that dirty hand, Caleb." Your teasing retorts against him. "Go take a shower before sitting at the table, 'kay?"

"C'mon. My hand isn't even dirty, bossy brat." The tip of his boot hits the floor, driven by the beat of the music that starts playing from the device. He is moving the toolbox aside after grabbing what he wanted. "I'm gonna do a test and jump on your bed to stain your pretty white sheets."

"Pfft! You." One of your fingers is pointing towards his serene smile, which conceals all the little mischiefs. You watch him twirl a heavy object between his fingers, disregarding how you have placed your hands on your hips while gazing deeply at him.

"Stay away from the sharp tools, I'm telling you too for the twentieth time this week." He makes it very clear to you, despite not giving a firm look to affirm his words. Caleb do not want to witness the scene of you slipping in the puddle of gasoline that had formed on the floor and hitting your head against one of the saws and axes attached to the wall.

And, oh, you are doing everything except listening to him. That is why he feels you are about to do something reckless as your hand approaches the sharp edge of the object. Before the tip of your finger fully touched it, an unnatural force exerted itself upon your palm, pushing it away. You shot a piercing glance at the man seated, intending for it to penetrate him like the blade you were willing to touch.

"You're so stubborn." Caleb is staring at you, remarkably calm, the fringe of his hair falling over his eyes like a waterfall. His lips are curved in frustration as he moves the fingers in the air. His Evol is still controlling you, the vibration of that power surrounding your skin due to gravity.

"Why are you like this?! I can totally resonate with that!"

"Your powers aren't strong enough for that yet, pip-squeak." You can hear the sound of his sigh, and he is prepared to dismiss any complaints you may have. "I'm just protecting you from your own innocence. It's for your own good."

"I don't need your protection." The conviction carries your voice like a powerful weapon. And you are aiming it at him, more than ever as that manipulative pressure finally releases from your hand. Caleb was gentle in using just a little strength, with no intention of hurting you.

"You don't need it?" The way Caleb has spoken so sarcastically yet with a certain conviction has left you immobilized in place, and he was no longer using his power over you. There is a feeling of rage consuming you as you clench your fists and grind your teeth at finding him so perplexed by your behavior.

"Yeah, I'm done." Your breath quickens as you take rapid, unexpected steps toward the man. He watches your movements intently until you push his shoulders, and his back is hitting the upholstery. Strands of hair on Caleb's forehead are ruffled by the impact, and his face bears a tightly clenched jaw as he stares, almost frozen, you climb onto the large armchair and rest your knees on either side of his thighs.

You need not check to know that your clothing has been ruined by a bit of grease. However, the thought quickly disappears when you are approached by Caleb's fixed gaze, the overhead perspective providing a perfect angle to see the top of his chest escaping from his tank top. The shiny necklace you gave him glistens in contrast to the light, and your attempt to divert your gaze from it proves futile.

"I don't need you treating me like a kid. Not anyone." Your mouth commands your attitude, and the dark-haired man follows each of its movements. You appear too serious, which influences his features as he raises his chin in a sign of dominance. "You idiot."

"Watch you mouth." He is reprimanding you, his tone of voice shifting to a deeper harmony. His occupied hand releases the metal piece into the air, and it makes a violent noise when it hits the ground. Suddenly, you notice his eyes darken as he closely scrutinizes your reaction, and now his fingers are pressing against your wrists. You cannot just sit on him like that, in that position, like it's no big deal. "Don't you know how to treat your elders right anymore, brat?"

"Stop!" You spit, attempting not to show your vulnerable side whenever you are around him. "Is that all I mean to you, yeah? Just a helpless brat. "For a moment, your heart aches with guilt for behaving insensitively while you find so much love in his warm gaze directed at you. This is further compounded by a small streak of black grease on his cheek, which makes him even more endearing.

"Hey silly girl, what are you talking about?" A laugh escapes his lips, and you are unsure if it was meant to sound innocent or somewhat foolish coming from him. However, as a habit, this man tries to lighten the mood of the situation, even when it leaves you feeling embarrased. Caleb is wondering why on earth you have been so rude to him lately. He understands this whole independence thing you are going through, but he is beginning to lose the patience that has remained intact for years. After all, he has always done everything for you, indulging you with good things and ensuring your protection, yet you repay him in this manner.

"You don’t know?!" The walls tremble as you laugh ironically, the closeness of your faces does not intimidate him. "I hate... how you still see me as your little girl, and not as a woman." You hiss when you realize that you spoke those words too loudly, and you are failing to remove his hands from your skin, which are beginning to burn your very being.

"What?!" He cannot help but shake his head, incredulous at your words. Your breathless breaths are intertwined in the space, which suddenly becomes suffocating.

You look so beautiful sitting on his lap, that he thinks he could get used to the view. Caleb is clenching his fist tightly against the seat, trying to prevent himself from touching the accessible and more sinful areas of your body on top of him.

"Do you want me to show you how I can see you as a woman?"

There is a silence enveloping you and him, but the beat of the music becomes increasingly captivating in the background. You are still recovering from the weight of the double entendre posed to you. A tension saturates the air in more palpable forms, Caleb's gaze appearing indecisive between your enticing lips and the way your beautiful tits move as your breathing grows irregular. The manner in which his violet eyes encompass your entire body is so alluring, and you find yourself questioning why you had not noticed this much earlier.

"Yes." The whisper slips from your lips almost like a secret, yet you show no fear of proving the consequences of your bold action. You are venturing into uncharted territory, tampering with danger. The boy growls sensually in response, a primal sound that reveals how much he desires you as a woman.

He is almost exposing how painful it is to hide all these feelings from you, and this man swears by his soul that if it were not for his self-control, he would throw you beneath him into this old armchair and position you to make love to him. He would not release your wrists while possessing you as his own, imagining how he would start to move his hips in a slow and tender way, just as a princess like you deserves, but then he would take you with such brutality, and you would accept him, his size, so perfectly inside you. The sounds of wet sex would be louder than the music playing in the area, and he would keep repeatedly going in and out even if Grandma upstairs was disturbed by the depraved noises coming from your mouth. This man would make you scream in that garage until the sun sets, according to his endurance in cardio. It is okay, he has been letting you scream all the time with him lately, so it is only fair to leave you voiceless.

"Please." Your pleas are persistent, the throbbing pain in the center of your legs making your hips roll almost automatically and slowly on his groin. And it was possible to watch Caleb flying to the sky and seeing stars while he releases your wrists to grip your waist, commanding you to stop these movements. Because his big cock is hard right under you, Jesus. He would go crazy in this place and would take you to sin with him, a single slip could change everything. What would you think of him after this fateful decision? Your sweet purity going down the drain like this...

Caleb is thinking about how you are still not ready, watching you gazing innocently at him, unaware of the many desires and darker thoughts hidden within these purple orbs. You would not be able to handle all the things he wishes to do with you. Therefore, all he does at this moment is close his eyes tightly and take a deep breath in unison.

"No." His raspy tone conveys much about his arduous battle against these desires thus far. Your eyes instinctively close when his lips draw near, you emit a soft moan as you feel them brush against yours. The man is aware that once he begins to kiss you, he would be unable to stop. It is a torment to realize that you are unprepared to be wholly his, in body and soul. He requires you to have conviction in your actions before engaging in any recklessness, as both of you must be ready for that.

Then the place becomes cold as he crawls out of the seat, silently distancing himself from you while wearing a sad countenance. His eyes convey loneliness and melancholy, even as he closes the door behind him. You notice that your skin has been marked by the grease and his hands, it may take some time for you to forget the feeling of them on your body.

[idiopathicsmile]

this happened my senior year of high school.

i had recently gotten into my dream school (which was also the only school i applied to; kids, don't be like me) and was feeling kind of buoyed. so buoyed, in fact, that when the topic of my dream school came up and a boy i'd never met before (he was cute, which will unfortunately be relevant) expressed his interest in going to the same school, i said, "sure, you should apply, why not?"

to which he expressed his chief concern, which was that his ACT score was pretty bad. (for those of you who didn't have to take the ACT, it's a standardized test used for college admissions in parts of the US).

he then told me his ACT score.

it was not good

but as i said, i was buoyed

and as i said, he was cute

so i cheerfully told him, "hey, you could still have a shot. i mean, i got in, so how hard could it be?"

and he replied, "yeah, but you're, you know, a girl."

at which point, of course, about nine things happened in my head simultaneously. i hesitate to describe all of them, like, can you render in words the force of an explosion by naming each individual piece of debris?

yes, i did instantly downgrade his appeal from "cute" to "oh god not in a million years"

this was during the end of affirmative action at the school in question which i think(?) was what he was referring to???

except of course there was never affirmative action for the category "girl" and if anything there might have been a slight tilt towards accepting boys bc they're the ones colleges historically have a harder time getting

but jesus, how rude

"you know" is the part that actually gets me; he was tacitly telling me to sign off on my own supposed unfair advantage

what a mindframe with which to move through the world, like i can't stress enough that i had never met this dude before in my life so why would he just ASSUME the only way i could've gotten in was by leveraging my sex

and yes, mixed in with my shock was some awareness, which would only be sharpened by the four years of liberal arts education i was about to receive, that my shock was itself a privilege, that most people who get accused of being diversity hires or whatever live in a world in which they are always kind of tensed and waiting for it

ever get so angry you feel like lasers are gonna start shooting out of your eyeballs?

ever know, to the core of your soul, that if you express an eyelash of the anger you're feeling, you are gonna lose the other person in your next breath, and he'll just walk away shrugging "wow what a bitch"?

anyway, what i said was, "well, that's probably not why i got in. probably i got in because—"

at which point i told him my ACT score

and look, i think we can probably all agree that the whole notion of assessing someone's college readiness through a standardized test is, at best, a waste of fucking time and at worst, a racist and classist exercise in which only the privileged can access the resources necessary to pass the damn test in the first place

(i certainly agree)

but while it is in no way whatsoever a measure of a person's intelligence or other college-ready skills, i can and will absolutely kick a standardized test's ass.

my ACT score was a full ten points higher than his

if you took the SAT or another test like it, that might not sound like much, but bear in mind: the ACT is only out of 36

like, you do the math (i won't because i'm not being tested)

i don't remember what he said then. i suspect not much.

"which is bullshit," i said, because it was and is. i guess we all agreed because that is the end of the memory.

anyway, the moral of the story is: before you make that self-deprecating comment, always remember, you're giving your audience the option of agreeing with you.

[mariacallous]

One of the most vital components of the rule of law is a commitment to neutral, principled analysis in which standards are adhered to and similar cases lead to similar conclusions. Such neutrality lies at the core of the courts’ promise to be “bulwarks of a limited Constitution,” as Alexander Hamilton put it in “Federalist No. 78.”

That is why the Supreme Court’s seeming abandonment of the neutrality principle is so distressing. The most recent example came in the Court’s decision last month to allow President Donald Trump to fire members of two boards—the National Labor Relations Board and the Merit Systems Protection Board—whom Congress had attempted to protect against removal through legislative declarations of independence. In doing so, the Court carved out an arbitrary and unjustified exception to the logic it had otherwise adopted, demonstrating the capricious, politicized nature of its decision making.

To understand the extent of the problems here, begin by considering one of those neutral principles that is, theoretically, to be applied without regard for result: the “unitary executive” doctrine. According to this doctrine, the Constitution says that all officials who exercise executive power in the U.S. government are answerable to the president. It derives its force from both constitutional text and a view that unelected, independent agency bureaucrats are able to obstruct a president’s power, and some recourse must be available. Consistent with that view, legal scholars and practitioners who adhere to this theory believe that a president should be able to remove any officer of the United States who exercises executive authority—with good reason or, in their view, without any reason at all (what we lawyers call “removal without cause”).

The debate over the limits on a president’s removal authority is not an academic exercise about theoretical independence. To the contrary, it can have a very real, practical impact. The 19th-century lawyer and statesman Daniel Webster warned that unlimited removal power “tends to turn the whole body of public officers into partisans, dependents, favorites, sycophants, and man-worshippers.” Or as Judge Joseph Story put it in his famous commentary on the Constitution, such a power “may be made, in the hands of a bold and designing man of high ambition and feeble principles, into an instrument of the worst oppression and most vindictive vengeance.”

The constitutional authority for independent agencies was first addressed nearly a century ago, in the New Deal era, when the Court carved out an area of executive activity that Congress could permissibly invest with some degree of independence. The oldest of these cases, Humphrey’s Executor v. United States, allowed Congress to enact limits on the president’s removal power for commissioners of the Federal Trade Commission—providing that they be removed only for “good cause,” by which Congress meant some deliberate act of misfeasance. Notably, from a historical perspective, Congress imposed the limits (which the Court held were constitutional) in part to prevent President Franklin D. Roosevelt from firing holdovers from the previous Republican administration who were allegedly thwarting his more liberal policies.

The Court’s Trump v. Wilcox decision last month, permitting Trump to remove the two senior board members, invoked the unitary-executive doctrine. Even though the National Labor Relations Board and the Merit Systems Protection Board are structurally indistinguishable from the FTC (at issue in Humphrey’s Executor), the majority concluded that Trump may “remove without cause executive officers who exercise power on his behalf.” And so 90 years of law meets its end.

Many conservative legal scholars will approve of this conclusion. Other commentators will think that it too casually discards nearly a century of precedent. But whatever one may think of the underlying principle, both groups could and should hope for its unbiased application. If this is the new rule, then it should apply to all executive agencies.

The specter of that possibility is why one of the strongest arguments against the unitary-executive principle has always been that if it were neutrally applied, it would necessarily allow the president plenary authority over every officer currently considered independent—including, most relevantly, the members of the Federal Reserve Board of Governors and the Federal Open Market Committee. Because the Fed’s core task of setting monetary policy is an executive act (for it surely is not legislative), the Fed, in theory, ought to be subject to presidential control.

Such a result would be so disruptive that it is unthinkable. The independence of the Federal Reserve is considered a cornerstone of global economic stability. Multiple times in the past few months, the mere suggestion that Trump might fire the chair, Jerome Powell, has sent the markets into a tailspin. That is not because Powell himself is so beloved (though he has proved a very steady leader), but because markets cannot tolerate the uncertainty and disruption that his dismissal would portend.

Critics have long made a simple counterargument: The unitary-executive doctrine cannot be valid, because it leads to unacceptable results. No principled way of distinguishing the NLRB and the MSPB (as well as a host of other independent agencies) from the Federal Reserve exists. If the loss of independence at the Fed is unthinkable, it can only be because the unitary executive is itself unthinkable.

In an ideal legal world, this sort of argument would be persuasive. For the current Supreme Court, rejecting it required nothing more than inventing a new standard. In a single sentence, the Court tossed off the argument for equivalence, saying, “The Federal Reserve is a uniquely structured, quasi-private entity that follows in the distinct historical tradition of the First and Second Banks of the United States.”

This is a remarkably weak argument. Neither of the original banks was a significant executive actor. They were not, for example, authorized to set monetary policy, as is now the Fed’s job. And, disturbingly for those who value judicial precision, the authority the Court cited said no such thing. It is almost as if the citation was made up by a hallucinating artificial intelligence.

So the historical analogy breaks down on the merits. It also requires answering this question: How old is old enough? One is left to wonder why the historical tradition of the first two banks (respectively, 240 and 190 years old) is sufficient, but the NLRB’s history (it is now 90 years old) and, presumably, the FTC’s age (now 110) are not.

There is, sadly, only one plausible conclusion: The Court wanted to endorse the unitary-executive theory, but it created an exception for the Federal Reserve because the implications of its reasoning were too severe to tolerate. Call it the “our theory can’t create market catastrophe, so we will arbitrarily carve out the markets” principle, which is no principle at all. It’s just artificial line drawing to avoid the consequences of one’s own logic.

This is not the only recent instance of the Court ruling by ipse dixit—making law based on unsupported dogmatic assertion rather than judgment. The capricious rejection of principle in the service of conservative political desires has become a habit with this Court.

Consider, as another example, the Supreme Court’s decision overturning 50 years of precedent in Dobbs v. Jackson Women’s Health Organization. The decision rested on the Court’s conclusion that the Constitution contains no substantive text protecting a woman’s right to an abortion, and that such unenumerated rights should not be recognized if they are not “deeply rooted in the Nation’s history.”

Again, one may agree with that principle (and with the Court’s history regarding abortion rights), or one may not. But either way, one would expect that the Court would apply the principle neutrally. And if one thinks that the text of the Constitution has no protection for abortion, then, as Justice Clarence Thomas wrote in his concurring opinion, all of the jurisprudential developments that protect sexual intimacy are wrong. In his view, not just abortion but also contraception and same-sex marriage are constitutionally unprotected.

Fair enough, and at least Thomas has the virtue of intellectual consistency. But the implications of his views were so severe that at least one member of the Court felt the need to disavow them. Justice Brett Kavanaugh’s concurrence assured the nation that the rule Dobbs created was unique to the abortion context. Trust me, he told us, gay marriage is not at risk.

But that assurance is no more than another instance of making up the rules to suit the situation. If, as Dobbs says, the test is whether a practice is “deeply rooted in the Nation’s history,” then gay marriage is, if anything, on far thinner ice than abortion, and contraception is not too far behind.

Again, if the impartial application of a new rule of law seems to have unacceptable results, the proper answer is to jettison the new rule as untenable, not to adopt it and then artificially carve out an exception.

The promise of unbiased application of the law is why, even if you don’t believe he meant it, Chief Justice John Roberts’s famous characterization of judges as umpires calling “balls and strikes” was so powerful. Americans don’t expect perfection in judges’ application of that principle. But the rule of law is, at bottom, a promise to minimize variations when possible.

To be sure, the mitigation of harms is welcomed—I certainly don’t want Trump to have the power to fire the Fed chair. But the intellectual dishonesty necessary to reach this result is stunning. Were the justices truly committed to calling balls and strikes, they would recognize that the horrific consequences of their reasoning suggest fault in that reasoning.

It’s all a bit reminiscent of Bang the Drum Slowly, a Robert De Niro and Michael Moriarty movie in which the pair play together on a baseball team. They welcome rookies by hazing them in a number of ways, one of which is to introduce them to the card game TEGWAR—“the exciting game without any rules.” The pair make up the rules as they go along, reinforcing each other’s absurdities (“I just got a double krankle”) and confounding the uncomprehending rookies. As a delightful vignette, TEGWAR is a comedic moment in a somber character study. When TEGWAR becomes the analytical methodology for the Supreme Court, it is a tragedy—for the rule of law and for the nation.

[vague-humanoid]

Why is exercising in the heat so hard?

Higher temperatures and stifling humidity make the body work harder. 

“I always think that exercise and heat is a big cardiovascular challenge,” says Chris Byrne, registered physiotherapist and senior lecturer at the University of Exeter.

That’s because our cardiovascular system has to juggle two substantial jobs: circulating blood, oxygen, and metabolic fuel to our muscles, and cooling our bodies down.

“There’s competing demands. Some of…the cardiac output from the heart needs to be channeled into losing heat,” Byrne says. “That can start causing problems.”

That’s when what Byrne calls “heart rate drift” can happen.  In cooler conditions, your heart rate will remain steady while maintaining the same effort during exercise. In the heat, despite running at the same speed, for example, heart rate starts to drift up. “And that is a sign of the cardiovascular system putting more focus on heat loss,” Byrne says.

What is heat adaptation?

“Our physical fitness in the hot environment can certainly be improved through things like heat training,” says Chris J. Tyler, who researches the impact of environmental extremes on the human body at the University of Roehampton in Britain. 

With properly paced and progressive training, our bodies can not only adjust to heat, but we’ll also be able to work out harder at hotter temperatures, Tyler says.

That’s where three vital physical adaptations come in: 

lower core body temperature

higher blood volume, which leads to higher stroke volume—the amount of blood ejected by heart beats

lower resting heart rate. 

Those adaptations interact to make your cardiovascular system function more efficiently, with a higher volume of blood leaving the heart per minute, Byrne explains.

Heat adaptation leads to a lower resting core body temperature in order to improve our ability to lose heat, Byrne says. Our body temperature can lower from the standard 98.6 F to as low as 97.7 F—giving us a lower starting temperature as we begin exercising, meaning we’ll start sweating earlier, cooling down earlier, and we won’t get as hot as quickly. 

[hypnosislibrary]

Eugene Personal Trainer Gives You the Trick

Personal training has evolved from a luxury service for elite athletes and celebrities into a mainstream approach to achieving health and fitness goals. As more people recognize the value of individualized attention and expertise in their fitness journey, the role of personal trainers has become increasingly significant in shaping modern wellness culture.

Understanding Personal Training

At its core, personal training is a one-on-one service that provides individualized exercise programming, instruction, and motivation. Personal trainers are certified fitness professionals who possess deep knowledge of exercise science, anatomy, and training methodologies. They work closely with clients to develop customized workout plans that consider individual goals, fitness levels, medical history, and lifestyle factors.

The Benefits of Personal Training in Eugene Oregon

The advantages of working with a personal trainer extend far beyond simple exercise instruction. Clients typically experience:

Enhanced Safety and Proper Form

Personal trainers ensure exercises are performed correctly, significantly reducing the risk of injury. They teach proper form and technique, creating a foundation for safe, effective workouts that can last a lifetime.

Customized Programming

Unlike generic workout plans found online or in magazines, personal trainers create programs specifically tailored to each client's needs, limitations, and objectives. This personalization leads to more efficient and effective results.

Accountability and Motivation

Having scheduled appointments with a trainer provides external accountability, making clients more likely to stick to their fitness routine. Trainers also offer emotional support and encouragement during challenging moments.

The Personal Training Process

Initial Assessment

The journey typically begins with a comprehensive assessment, including:

Health history review

Fitness goals discussion

Physical assessments (body composition, flexibility, strength)

Movement pattern analysis

Lifestyle and schedule considerations

Program Design

Based on the assessment results, trainers develop structured programs that typically incorporate:

Progressive resistance training

Cardiovascular conditioning

Flexibility work

Balance and stability exercises

Recovery protocols

Ongoing Support

Throughout the training relationship, personal trainers:

Track progress through regular assessments

Adjust programs as needed

Provide nutritional guidance (within scope of practice)

Offer lifestyle modification suggestions

Celebrate achievements and maintain motivation

The Evolution of Personal Training

Modern personal training has expanded beyond traditional gym settings. Today's trainers often provide:

Virtual Training

Online coaching and remote training have become increasingly popular, especially following the global pandemic. Virtual sessions offer flexibility and accessibility while maintaining personalized attention.

Specialized Focus Areas

Many trainers now develop expertise in specific niches:

Senior fitness

Pre/post-natal training

Athletic performance

Rehabilitation and corrective exercise

Weight management

Functional training

Choosing the Right Personal Trainer

When selecting a personal trainer, consider:

Credentials

Look for recognized certifications from organizations like:

National Academy of Sports Medicine (NASM)

American Council on Exercise (ACE)

National Strength and Conditioning Association (NSCA)

Experience

Evaluate their experience working with clients similar to you in terms of goals, age, or specific conditions.

Communication Style

Ensure their coaching approach aligns with your learning style and personality. Effective trainers are both knowledgeable and skilled communicators.

The Investment in Personal Training

While personal training represents a significant financial investment, many consider it worthwhile given the potential returns:

Faster achievement of fitness goals

Reduced risk of injury

Professional guidance and support

Time efficiency through optimized workouts

Improved long-term health outcomes

The Future of Personal Training

The personal training industry continues to evolve with technological advances and changing client needs. Emerging trends include:

Integration of wearable technology and fitness apps

Hybrid training models combining in-person and virtual sessions

Focus on holistic wellness including mental health

Increased specialization in medical fitness and special populations

Conclusion

Personal training represents a powerful tool for achieving fitness goals and maintaining long-term health. The combination of expert knowledge, personalized attention, and ongoing support creates an environment conducive to success. As the industry continues to evolve, personal trainers remain at the forefront of helping individuals transform their lives through improved health and fitness.

Whether seeking weight loss, improved strength, enhanced athletic performance, or better overall health, working with a qualified personal trainer can provide the structure, guidance, and support needed to achieve these objectives. The investment in personal training often yields returns that extend far beyond physical improvements, impacting overall quality of life and long-term wellness.

[bearterritory]

Bears Nearly Win It All

Cal Gymnastics Team Places Close Second at Championships

FORT WORTH, Texas – From virtual irrelevance to the very doorstep of a national championship, the scene at Dickies Arena on Saturday afternoon was not lost on Cal women's gymnastics co-head coach Justin Howell.

The Golden Bears finished as runner-ups at the 2024 NCAA Championships, narrowly finishing second to national champion LSU with a team score of 197.850. It was a culmination of a record-bashing season for the Golden Bears, who among other benchmarks won their first-ever outright regular season conference title this season.

"Given every challenge and obstacle that has been in our way every step of the way, to be here competing for a national championship on the final night and finish as runner-up to an amazing LSU team – there really are no words," said Howell, who took over the program in 2013 and became co-head coach with wife Liz Crandall-Howell in 2018 after she spent six years on the Bears' coaching staff. "I never doubted the vision that Liz and I set out with when we started coaching together. To get to a place where everybody – not just our team, but everyone else around the country – believed we can compete with the very best is a special place to be. We knew it wouldn't happen overnight."

The Bears finished the 2012 season ranked 49th in the country, the year before Howell took over as head coach. Two seasons later, Cal was a top-20 team and now has finished in the top 10 in each of the past five years.

The Golden Bears were led by another phenomenal performance by sophomore eMjae Frazier, who scored at least 9.9 on each of the four rotations. Junior Mya Lauzon tied as vault winner with a 9.95.

Fellow Pac-12 foe Utah placed third with a 197.800 and Florida was fourth at 197.4375.

"Our expectation now is to certainly compete with the very best on the final night of the national championships," Howell said. "This experience will be invaluable to everyone returning on the team. They know what it takes and what it feels like. I think as a program we have learned a lot. This is the expectation moving forward."

The Bears began the meet with a strong balance beam score of 49.4750, led by Frazier's 9.95. After a 49.3750 on the floor exercise dropped them to third, the Bears finished up with terrific rotations on both vault and the uneven bars, notching a 49.500 on each. Frazier (9.9375) and freshman Kyen Mayhew (9.9) led the way on vault while Frazier (9.9125), senior Gabby Perea (9.9125) and junior Maddie Williams (9.90).

Cal moved past Utah and into second place with its final bars scores.

The Bears will lose Perea and fellow seniors Andi Li and Elise Byun from this year's season but returns a core that should make the program one of the national favorites again next season. Li and Perea were both All-Americans.

"I'm incredibly proud of our seniors," Howell said. "They are incredibly talented and were recruited by a lot of phenomenal schools. They chose to come to Cal and be part of this journey, and they will have memories the rest of their lives."