#Medicine and Science in Sports and Exercise

[greenfue]

اللحوم والألبان ليست الأفضل وحدها لبناء العضلات

يوجد فرق فعلي بين تناول اللحوم ومنتجات الألبان أو المصادر النباتية بعد التمرين، على عكس الاعتقاد السائد بأن البروتين الحيواني هو النوع الأفضل لبناء العضلات، وذلك وفقًا لما ورد في دورية Medicine and Science in Sports and Exercise. نظام غذائي نباتي استعان باحثون من جامعة إلينوي بـ 40 مشاركًا نشيطًا بدنيًا – 28 ذكرًا و12 أنثى – تتراوح أعمارهم بين 20 و40 عامًا، خضعوا لـ”حمية تعوّد” لمدة سبعة أيام…

[mindblowingscience]

The study adds to the growing body of science that suggests that “cocoon therapy”—bed rest in the dark with minimal mental stimulation after concussion—isn’t good for patients. Instead, when done under the guidance of a trained clinician, exercise is preferable, says Landon Lempke, a research fellow with appointments at the University of Michigan Concussion Center and the Exercise and Sport Science Initiative, both housed in the School of Kinesiology and first author of the study in the journal Sports Medicine. The observational study monitored more than 1,200 college athletes at 30 institutions nationwide before injury and at injury until medical clearance. The study wasn’t designed to establish a causal relationship between exercise and concussion recovery, but the findings are in line with previous smaller, randomized controlled trials identifying similar relationships. Athletes who began light exercise within 48 hours were considerably more likely to see symptoms resolve than those who did not exercise, with about 2.5 days faster symptom recovery time. Athletes who started exercising roughly eight days or later after injury were significantly less likely to experience symptom recovery than those who did not exercise, and took about five days longer to recover.

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[technicallyhappyarcade]

Mastering Medicine Ball Training: A Comprehensive Guide by Robertson Training Systems

Discover the ultimate guide to Medicine Ball Training with Robertson Training Systems. This comprehensive resource will equip you with the knowledge and techniques to effectively incorporate medicine balls into your fitness routine. From beginners to advanced athletes, this guide covers it all. Learn how to enhance strength, power, and core stability while improving athletic performance. With expert insights and step-by-step instructions, you'll explore a variety of exercises, training protocols, and progressions designed to optimize your workouts. Whether you're a fitness enthusiast, sports professional, or coach, this invaluable guide will help you unleash the potential of medicine ball training, taking your fitness journey to new heights.

[papercranesong]

Malcolm was right

Hayes: Okay, Tuesday, Wednesday, Friday. How does 0800 sound. 

Malcolm: I prefer to train in the evenings. 

HAYES: Any reason? 

Malcolm: You get a better workout. Muscles are looser, reaction times quicker. 

Hayes: How about Tuesdays and Fridays in the morning, Wednesdays in the evening. 

Malcolm: How about Tuesdays and Fridays in the evenings, and Wednesday in the morning. 

Hayes: You're not making this very easy. 

Malcolm: I'm not trying to make it difficult.

Hayes: With all due respect, I think that's exactly what you're trying to do.

This scene always winds me up because MALCOLM WAS RIGHT!!!!! Studies show that evening workouts generally provide better muscle strength, flexibility, reaction time, and coordination (see below). 

Malcolm was actually trying to meet Hayes halfway and compromise by saying he’d switch one of the workout sessions to the mornings. But instead Hayes just has a go at him and accuses him of being deliberately difficult. I really like Hayes but his behaviour here is not cool.

Some studies: 

1. Muscle Strength and Power Peak in Evening

Atkinson, G., & Reilly, T. (1996). Circadian variation in sports performance. Sports Medicine, 21(4), 292–312. 

2. Evening Workouts Boost Muscle Gains

Arciero, P. J., et al. (2022). Morning vs. evening exercise impacts. Frontiers in Physiology. 

3. Reaction Time Improves Later in the Day

Reilly, T., Atkinson, G., & Waterhouse, J. (2000). Exercise and Sport Science

4. Joint flexibility is lower in the morning and improves throughout the day with increased body temp.

Seo, D. Y., et al. (2013). Morning and evening exercise. Integrative Medicine Research, 2(4), 139–144

5. Coordination and Reactive Strength peaks in the evening

di Cagno, A., et al. (2013). Time-of-day effects on motor coordination. Journal of Sports Science & Medicine, 12, 182–187 

6. Hamstring and Lumbar Flexibility Higher in afternoon

Manire, J. T., et al. (2010). Diurnal variation of flexibility. Journal of Strength & Conditioning Research 

7. Evening Core Body Temp Helps Muscle Function

Edwards, B. J., et al. (2013). Does temperature offset muscle force difference? Chronobiology International, 30(7), 988–997 

8. Cyclists show faster psychomotor responses and coordination in the evening than morning

Petit, E., et al. (2013). Time-of-day effects in cyclists. Perceptual and Motor Skills

[zoesblogsposts]

o 625 words to know in your target language o

There is a really interesting blog called "Fluent Forever" that aids foreign language learners in tricks, tips and techniques to guide them to achieving fluency "quickly" and efficiently. One of the tricks is to learn these 625 vocab words in your target language, that way you have a basis to start delving into grammar with ease as you can understand a lot of vocab right off the bat. Plus this list of words are common across the world and will aid you in whatever language you are learning. Here is the list in thematic order

• Animal: dog, cat, fish, bird, cow, pig, mouse, horse, wing, animal

• Transportation: train, plane, car, truck, bicycle, bus, boat, ship, tire, gasoline, engine, (train) ticket, transportation

• Location: city, house, apartment, street/road, airport, train station, bridge hotel, restaurant, farm, court, school, office, room, town, university, club, bar, park, camp, store/shop, theater, library, hospital, church, market, country (USA,

France, etc.), building, ground, space (outer space), bank, location

• Clothing: hat, dress, suit, skirt, shirt, T-shirt, pants, shoes, pocket, coat, stain, clothing

• Color: red, green, blue (light/dark), yellow, brown, pink, orange, black, white, gray, color

• People: son, daughter, mother, father, parent (= mother/father), baby, man, woman, brother, sister, family, grandfather, grandmother, husband, wife, king, queen, president, neighbor, boy, girl, child (= boy/girl), adult (= man/woman), human (# animal), friend (Add a friend's name), victim, player, fan, crowd, person

• Job: Teacher, student, lawyer, doctor, patient, waiter, secretary, priest, police, army, soldier, artist, author, manager, reporter, actor, job

• Society: religion, heaven, hell, death, medicine, money, dollar, bill, marriage, wedding, team, race (ethnicity), sex (the act), sex (gender), murder, prison, technology, energy, war, peace, attack, election, magazine, newspaper, poison, gun, sport, race (sport), exercise, ball, game, price, contract, drug, sign, science, God

• Art. band, song, instrument (musical), music, movie, art

• Beverages: coffee, tea, wine, beer, juice, water, milk, beverage

• Food: egg, cheese, bread, soup, cake, chicken, pork, beef, apple, banana orange, lemon, corn, rice, oil, seed, knife, spoon, fork, plate, cup, breakfast, lunch, dinner, sugar, salt, bottle, food

• Home: table, chair, bed, dream, window, door, bedroom, kitchen, bathroom, pencil, pen, photograph, soap, book, page, key, paint, letter, note, wall, paper, floor, ceiling, roof, pool, lock, telephone, garden, yard, needle, bag, box, gift, card, ring, tool

• Electronics: clock, lamp, fan, cell phone, network, computer, program (computer), laptop, screen, camera, television, radio

• Body: head, neck, face, beard, hair, eye, mouth, lip, nose, tooth, ear, tear (drop), tongue, back, toe, finger, foot, hand, leg, arm, shoulder, heart, blood, brain, knee, sweat, disease, bone, voice, skin, body

• Nature: sea, ocean, river, mountain, rain, snow, tree, sun, moon, world, Earth, forest, sky, plant, wind, soil/earth, flower, valley, root, lake, star, grass, leaf, air, sand, beach, wave, fire, ice, island, hill, heat, nature

• Materials: glass, metal, plastic, wood, stone, diamond, clay, dust, gold, copper, silver, material

• Math/Measurements: meter, centimeter, kilogram, inch, foot, pound, half, circle, square, temperature, date, weight, edge, corner

• Misc Nouns: map, dot, consonant, vowel, light, sound, yes, no, piece, pain, injury, hole, image, pattern, noun, verb, adjective

• Directions: top, bottom, side, front, back, outside, inside, up, down, left, right, straight, north, south, east, west, direction

• Seasons: Summer, Spring, Winter, Fall, season

• Numbers: 0, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 21, 22, 30, 31, 32, 40, 41, 42, 50, 51, 52, 60, 61, 62, 70, 71, 72, 80, 81, 82, 90, 91, 92, 100, 101, 102, 110, 111, 1000, 1001, 10000, 100000, million, billion, 1st, 2nd, 3rd, 4th, 5th, number

• Months: January, February, March, April, May, June, July, August, September, October, November, December

• Days of the week: Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday

• Time: year, month, week, day, hour, minute, second, morning, afternoon, evening, night, time

• Verbs: work, play, walk, run, drive, fly, swim, go, stop, follow, think, speak/say, eat, drink, kill, die, smile, laugh, cry, buy, pay, sell, shoot(a gun), learn, jump, smell, hear (a sound), listen (music), taste, touch, see (a bird), watch (TV), kiss, burn, melt, dig, explode, sit, stand, love, pass by, cut, fight, lie down, dance, sleep, wake up, sing, count, marry, pray, win, lose, mix/stir, bend, wash, cook, open, close, write, call, turn, build, teach, grow, draw, feed, catch, throw, clean, find, fall, push, pull, carry, break, wear, hang, shake, sign, beat, lift

• Adjectives: long, short (long), tall, short (vs tall), wide, narrow, big/large, small/little, slow, fast, hot, cold, warm, cool, new, old (new), young, old (young), weak, dead, alive, heavy, light (heavy), dark, light (dark), nuclear, famous

[seramilla]

Odette: Vaggie, you do have to attend classes if you want to be on the sports team

Vaggie: but sports

clara: too bad they dont have a ballet team, we'd kick your butt at that, track not so much

Vaggie: “Is there a….sports major?”

Also Vaggie: *learns that there are sports medicine, athletic training, and exercise science majors*

Also also Vaggie: “That! I want that! I can pass that!”

[liri-sims]

Finally finished the hobby magazine portion of my magazine default!

In several instances, I went further into the 16th century than anything I used in the basegame/OFB magazines. Three magazines have covers dating to roughly 1560-1570, and the culinary magazine has interior content from that era as well. You might notice there are 11 covers up there but only 10 hobbies; in the game there's a texture for an "Entertainment" magazine that was never used, but I went ahead and replaced it for anyone who has a mod that reenables that.

Science ended up being astronomy, and it's made entirely using images from the Poeticon Astronomicon Star Atlas from 1482. Although the images used in the magazine itself are fine, the link there is mildly NSFW, with classical nudity in sometimes surprising places (for instance, Andromeda appears to have a penis, which is not the version of the myth I'm familiar with...) The magazine title is taken directly from the work it's based on.

The rest are behind the cut!

Sports is focused on hunting, which wasn't my original intention, but I found a really striking image of people going hawking that I wanted to use for the front cover and I rolled with it.

Fitness is supposed to be about exercise and health more generally, and I originally planned to aim it at non-aristocratic readers, but then I found a jousting image I wanted to use for the cover. Oops. The jousting cover image is one of the 16th-century works I used.

Matthew and Jessica Picaso did the testing for me this time.

Cuisine is another later-Renaissance appearance; the cover is a painting by Giuseppe Arcimboldo from 1563, and the interior pages are illustrations from a book by Bartolomeo Scappi, who's often described as the first celebrity chef, and whose book was first published in 1570. I don't think it's clear enough to read but I did leave the Italian labels in the images alone. The title, "On Cookery," is from an unrelated medieval cookbook.

Good for you, Matthew. One of the artists featured in the arts & crafts magazine (the woman drawing a self-portrait on the inside, and sculpting on the back cover) is Iaia of Cyzicus, also known in medieval works as Marcia Varronis, who turns up in a lot of medieval art because she was in a work of Bocaccio's. She's also pretty visible on the modern internet because we all get excited about these medieval illustrations of a woman actively creating artwork.

Film and Lit uses another Arcimboldo painting as the cover and includes an illustration of Isotta Nogarola (who seems to have experienced a 15th-century version of the "a woman with an opinion on Twitter" effect) and a woodcut that's one of the few depictions I've been able to find of a stage play. While most of the magazines have titles taken from actual works of the era on the subject, this one is just called "Bibliophilia."

Nature is titled "Hortus Sanitatis," or "Garden of Health," the title of a popular medieval work that covered herbal medicine and I believe a fair bit more; most of the images I used are from different editions of that work.

Gaming got its title from a modern work about medieval games (which I believe was aimed at reenactors, but right now I'm too tired to check) and the warning about gambling in the catalog description is based on the fact that I could link you to dozens of medieval illustrations of people literally losing their shirts at backgammon or dice games. Here's just one example.

Tinkering is blacksmithing, or metalwork more generally; the illustrations are all taken from the Nuremburg Twelve Brothers Foundation house books, which record all kinds of medieval crafting work; I used metalworkers but I could have easily filled up Arts & Crafts and Cooking with images from the same books, and for that matter, probably Nature too.

Music and Dance, again, takes its title from a medieval/Renaissance work on the subject; I didn't want it to be exclusively musicians so I may have overcorrected a bit towards dance.

I also edited the catalog descriptions that you'll see if you have the magazines in inventory or have a mod that lets you buy them in-store, and threw in an extra, the hidden entertainment magazine, for those curious or in possession of a mod that reenables it.

Download: SFS or Box.

I'm posting this sleep-deprived and groggy, so if I've messed something up, please let me know!

[phantom01101]

What are you going to school for

I’m almost done with my bachelors of Exercise Science so I can then get my masters in Athletic Training/ Sports Medicine 🤸🏽‍♀️ 👩🏽‍🎓

[darkdevasofdestruction]

Chapter 1 - AP Calculus BC

Long red hair swaying elegantly in the air with the gentle autumn breeze, as a young lady exited her car and walked down the school's parking lot, towards her classroom. Her passive smile was graced by a lovely shade of red as powerful as her hair, and the soft glitter of her pink eyeshadow made perfect combination with the dark eyeliner that highlighted her vibrant aquamarine eyes so lovely. Her school bag was hanging low down her shoulder, pressed down by a few lousy books, a notebook and some random crayons, making her outfit look a little disheveled, yet in no way less pretty - A pair of comfortable blue jeans and a black Tshirt sporting a grotesque imagery from one of Iron Maiden - The egyptian picture from the Powerslave album which had just come out. She couldn't name it her favourite album by far, but she had a soft spot for the "Rime of the Ancient Mariner", which she was humming to herself.

She wondered what kind of curse was she put on to start her last highschool year, on a Monday morning no less, with Double Maths of all things - Not that she considered the subject to be difficult, but more like, particularly boring quite like the teacher himself. It was quite bothersome, but at least it meant having almost 2 whole hours to doodle around in her plant glossary. She loved going in the forest to collect plants, stick them in her glossary, then draw them later, making sure to add medicinal properties and fun trivia - A personal project of hers, encouraged by her wonderful biology teacher - What a lovely old lady that one!

As per usual, she sat down at her lonesome desk and took out both her notebook and her crayons, ready to doodle at her heart's content while the other idiots were struggling to figure out what 2+2 is without using a calculator. One by one, all students gathered in the classroom after the bell rang, and awaited the teacher amidst continuous chatter.

Once the old man arrived, he was followed by a fellow young man that Miss Kitty Kat hasn't seen before - He must be a new student, she thought to herself, admiring him - Billy Hargrove, he introduced himself, coming from California - He looked absolutely beautiful. Eyes light blue like crystals and his hair long and fluffy, a lovely mix between dirty blond and a tint of ginger; His muscular body was toned and tanned, he graced a few pretty freckles on his cheeks; But what intrigued her the most was his outfit - Blue jeans, boots, and a dark red plaid shirt over a black Tshirt printed with the logo of the German rock band Scorpions. A man of culture and wonderful taste in music. She couldn't help but smile, seeing someone like him around. A spark of hope in her heart that she would finally have a friend with whom to chat with all day and hangout, like she sees in movies and comic books... If it wasn't too much to ask, that is.

"Class, this is Billy, as you just heard - He'll be joining on for the remainder of this terminal highschool year. I advise you all to take your classes seriously and get your grades up - The final exams are approaching, and your chances of being accepted into the colleges and universities of your choice depend solely on your performances. I wish you all the best." old teacher Daniel Johnson croaked in a rather weak voice - It was his last year as a teacher before he was retiring. "Billy, for now, you can sit next to Miss Black right there - She is my brightest student, I dearly encourage you to seek her aid if you need help with anything."

"Ergh - Thanks, I guess." Billy swaggered in the seat next to her and let the bag fall on the ground.

"Alright class, I'm not going to lie to you, this year, AP Calculus BC is going to be difficult - Though imperative for those of you who want to pursue careers involving mathematics, such as Engineering, Physics or even the ever-growing Computer Science." the old man coughed a little as the students all groaned in unison. "Let's start with a simple exercise - A remainder, for what we've studied the previous year."

"Wait, it's the first day and we're starting the workload already?!" Billy's expression looked completely crestfallen - He hadn't brought a single school thing. "Ergh - We didn't usually do anything on the first day, back in Cali."

"It's fine - Miss Black can give you a pen and paper." the girl did as instructed, ripping a page from her notebook and giving him a pen. "Alright - Let's see..." the old man opened a book and began writing with chalk on the blackboard. 

Differentiate the following function: f(x) = x3sin(x)

Billy sighed to himself - He wasn't mentally prepared to go through this shit. He didn't think maths was necessarily very difficult (mostly bothersome), but he still had some few lapses here and there; He was no genius, but he worked hard to get where he wants - Go back to Cali and study Engineering. That fuckass who calls himself a 'father' would never be able to touch him there ever again. He would be free, and back home, where he belongs.

He looked to his right and realised, to his surprise, that the red head next to him wasn't even bothering with the math problem - Instead, she was drawing some very realistic flowers in her glossary - What was she doing in this hellhole of advanced math, if she liked plants? Wouldn't biology fit her better?

"Billy, are you done with the exercise?" the teacher asked all of a sudden, naming the newcomer.

The poor boy remained blank faced, incredulous - What the hell was wrong with this old bag anyway? Calling him out on his first day - What was that about accommodating someone in a new place? How annoying. "Eergh, not entirely. Halfway there I guess." he looked down at his ripped page, filled with scribbles, doodles and more letters than numbers. Yeah, not even halfway there.

"That's alright - Come to the board and let's do it together. I'll guide you where you're stuck." the teacher urged the boy - Urgh, Billy hated being seen as a nerd, but it was far worse being seen as a dumbass like the vast majority of his peers.

During his hesitation, he noticed a small piece of paper had appeared in front of him - It contained the solution to the exercise. He looked with wide eyes at the unbothered girl who kept doodling her flowers. "Sure, I guess." sticking that paper in his sleeve, Billy grabbed the chalk and started writing down - At the same time as figuring out what he was doing wrong himself. How could he be so inattentive? It really wasn't that hard of a problem - He shouldn't have fumbled so easily. "We, uh - X^3 becomes 3x^2... And sin(x) becomes cos(x)... That means... The derivate of the function is... The derivate of x^3 multiplied with sin(x)... So 3x^2 sin(x)... and we add it to the original x^3 multiplied to the derivate of sin(x)... So x^3 cos(x)..." and Billy wrote the end result, the derivate of the original function.

f′(x) = 3x2sin(x) + x3cos(x)

"Very good, Billy, nicely done! You've got a promising future ahead." the teacher's praise surprised the student, even making him feel rather bashful. He never did have a fatherly figure to praise him - This was a weirdly nice change, though one he wasn't sure he could easily accept it.

"... Thanks." he muttered, digging his hands in his pockets, yet holding tightly onto that slip of paper. The praise was undeserved - He cheated shamelessly.

"What do you want to pursue in the future, Billy?" the ever existing question... And his ever shameful answer.

"Engineering... I guess." he found himself answering truthfully. 

"It's a well sought-after career these days - I'm sure you'll have a bright future ahead of you, young man!" Billy couldn't look at the teacher anymore; He had a weak smile on his face before swaggering back to his desk and slumping down, waiting for the break like crazy.

Time passed by so slowly watching those idiots fumble around, unable to do simple calculus; How did they end up in this class was a mystery for him; Still, the long awaited lunch break came by after 2 very long hours of torture and boredom; The red head packed up her things and swung the bag over her shoulder, exiting the class like an invisible phantasm, unnoticed by any.

Blinking, Billy crumpled up that paper and threw it in his bag, dragging it along him and throwing the pen in his pocket, trailing for the girl - There was no trace of beautiful carmine hair anywhere, and he was just standing there, lost and standing in the middle of the corridor. It wasn't long before a bunch of guys and girls started flocking around him begging for the attention of the next hotshot of the school, dragging him towards the lunch cafeteria.

He had a pretty okay meal, and he was glad he was noticed so quickly - He had to make a quick reputation as the cool guy; The alpha male around the campus - Just as his father would want. Still, the constant smothering from his colleagues wasn't too bad - He was shown around the place and introduced to people and told what he had to know about the place - Even the hazing ritual, come in the form of drinking beer from a keg at Tina's Halloween party. It was the perfect opportunity for him to affirm himself as the #1 guy in Hawkins.

Just as the break was almost over, he caught a glimpse of the peculiar red haired beauty sitting at the foot of a large oak tree and eating lunch from a wooden box... With chopsticks? They weren't even regular chopsticks, they were pink. Shaking off the people, he walked in front of the girl, his towering shadow obstructing the warm sunlight.

"Hello, Billy." her voice was soft and calm, so serene that it almost sounded like a siren speaking to him. "How do you like the place? Have those guys presented you a nice first impression?" she took a small piece of a dumpling with those chopsticks and delicately brought it up to her mouth. "Oh, how rude of me - I am Katrina - You can call me Kat for short." she introduced herself with a small nod of her head. "Have you eaten lunch? I can share with you if you want." she patted the spot next to her.

"Ergh..." he was a little overwhelmed with how overly nice and polite she was. "Kat - Okay. Yeah, it's an okay place, but it can't compare to Cali. I miss the waves and the sun." he admitted, plopping down next to her. "What's cookin', good lookin' ?" he offered a charming smile, getting closer to her; But his dazzling self was successfully dismissed by the girl.

"These are beef dumplings, these are spring rolls, and this is some fried chicken with rice." she turned towards him and took a bit of rice and chicken in her chopsticks, raising them up to his mouth. "Open up." although hesitant, Billy opened his mouth to eat the bite given to him.

His eyes widened a little, and he started chewing more vigorously. "That's good - Did your mum make this?"

"I did." she smiled, quickly taking half a spring roll and offering it to the boy to savour. "What about this - Is it to your liking?"

"You're a very good cook; Mum never made these things - Where'd you get the recipes?" he asked, silently begging for more; Kat's cooking was flawless, compared to what his biological mum, foster mum and the cafeteria food he's had before.

"My dad said these were grandma's recipes from back home. She would always pack up lunches for him and grandpa. They were both intellectuals, and she believed that a good nutritious meal would help them with their work and studies." Kat smiled, giving him a taste of the beef dumpling.

"I don't know about that, but I can tell you, this is very good." he received one more bite. "At least one good thing when you're stuck in this dumpster fire."

"You don't like it here much, I take?" the girl asked, not even once erasing that serene smile from her face.

"Hate it." he grumped, slumping his back against the tree. "I miss my Cali. I want to feel the hot sand beneath my feet, and have the cool waves break against me. I want the sun to scorch my skin, and play the guitar by the camp fire, with the wind messing up my hair." he sighed, defeated, before turning his head to look at her - She was smiling so beautifully, and her eyes were sparkling with interest.

"That sounds like a reverie, Billy! I would love to experience that some day also! No wonder you loved home so much." she hummed softly. "Although, I think I know what to say that would make you tolerate this place a little." he huffed, as if he wasn't believing her, yet still urged her to go on. "The air is fresh, the breeze is soothing on your skin, and the smell of the evergreen forest, especially when it rains, is so calming. Strolling around offers you peace of mind, and the landscape is magnifying. You can play rock ballads by the camp fire and harmonise with the choir of crickets, toads and nightingales. You can swim in the lake, or play in the ice-cold river. You can hear the rusty leaves scrunch under your boots in autumn, or the snow in winter. And the flowers - Oh, Billy, you should see how many gorgeous flowers and butterflies appear in Spring! The whole place is filled with so many vibrant colours! It's like paradise!" 

The boy looked down at her; The girl was twinkling, emanating so much love and beauty, she was radiant like the morning sun. Not even once had he met anyone as positive and... Absent, in a way. It was like she's never met any bad thing in the world, and she was still living in a dreamy bubble. He... He felt absolutely stupefied to see someone that wasn't completely jaded, like he and everyone around him was. For some very odd reason he felt... A faint sense of protection over her innocence and kindness. "...Sure, doll, whatever you say." his silence and dismissive nature didn't seem to influence her smile at all. "I'll let you show me that."

"I would be honoured to!" and he thought she couldn't twinkle even brighter than she already was.

"Right." he cleared his throat. "What about popularity? What's a guy gotta do around to get the spotlight?"

"I don't think I'm the right person to ask, Billy, forgive me." she offered a sympathetic smile.

"Whadya mean, girly? You must be the most popular babe around!" he leaned in closer, bumping his shoulder into her own.

"Oh no, hardly! My only friend is Nancy Wheeler, but we don't really share classes. We hardly see each other these days. She's very sweet though! And incredibly beautiful - I think she's the prettiest girl I've ever met - And she's very smart too!" a girl hyping up another girl? That's a new one. "Oh, Barbie was also very sweet with me, but unfortunately, she disappeared last year. Very tragic incident. It's a shame, they never found her body."

"You're one weird girl, doll." he couldn't help but chuckle leisurely, and worry-free. "A'ight, listen; Gimme some pointers, and I'm taking you out for a milkshake at the drive cinema."

"Really?! You'd do that?!" the boy offered a dazzling smirk, and nodded his hair, those pretty locks getting even messier. "Oh, I can't wait! This Friday is a horror-movie marathon, because it's Friday the 13th, y'know?! They're going to show Friday the 13th, and Halloween, Texas Chainsaw Massacre, and the new Nightmare on Elm Street! I heard they have discounts for combo deals - Coke, milkshakes, pizza, burgers with fries and popcorn! It's gonna be so fun!" she clapped her hands together full excitement, though her voice remained as soft and lovely as before. What a quirky girl. No wonder she wasn't popular - Few people wanted to stray away from the popular norm; Everything else was catalogued as freaks, nerds, geeks and outcasts. Shame; He really liked her vibe. She was far above the others.

"Okay, doll, okay, we can do that." he chuckled, waving his hand dismissively, before placing his arm over her shoulder. "Now, gimme some tips and I've gotchu."

"I think I've got an idea." with a vixen-like mischievous smile, Katrina quickly ate the last bit of her meal, neatly packed it back before throwing it in her bag; She hopped up to her feet and pulled the surfer up with shocking strength, and dragged him to the large gym where some guys were playing basketball. "You see that shirtless guy with fluffy hair? His name is Steve Harrington. At this moment, he's the king of the highschool. He is the most popular kid here, he has good grades, is the leader of our basketball team, and is said to be a candidate for one of our scholarships." she cleared her throat. "Also, he is a massive douchebag. He humiliated my friend, Nancy - They were dating last year, but got angry she wouldn't make love to him, so he got his groupie to bully her - They even wrote mean things on the cinema front, can you believe that? What ever happened to decent people." she rolled her eyes in annoyance. "I would do anything to see this guy face the same humiliation he gave others."

"Oh, yeah? What a fuck ass." he scoffed, leaning forward. "Yeah, he looks like a cunt." he smirked in triumph. "King Steve is going down."

"Thank goodness!" she chimed in happily. "You know - I heard he even cheated on Nancy with many other girls. He's awful!" she approached him to gossip in a hushed tone. "But I'll tell you one thing - None of his groupies are loyal to him - He's a little bitch with fame, but if you take that away, he'll have nothing and no one." she delicately placed her hands on his face, tilting it to an angle before showing him another guy and a cheerleader. "See those two? They are Tommy and Tina, the current IT couple. Tina is the lead cheerleader, the most wanted girl around, and super rich - All the best parties are held at her house. And Tommy is super buff and works out publicly, so everyone surrounds him to gawk at his physique." he loved this kind of gossip - Girly earned that movie date, and more. "If you win Tommy over, you win the whole school; And it's really easy - You already work out, so he'll respect that. All you have to do is keep good grades, join the basketball team and play shirtless, win a few matches - And most of all, with the Keg King title at Tina's Halloween party." she looked at him with a wide grin. "If anyone can do it, it's you." she continued enthusiastically. "And you know who is the current Keg King?"

"That pussy Harrington, huh?" she nodded affirmatively.

"Well, babe, prepare for the fall of a monarchy, because I'm a usurper - And I look far better with a crown on my head, and a pretty girl by my side." he brought her in a side hug, smirking down at her; She didn't seem to react in any way, either positive or negative - She was as passive and serene as always. Was she... Deflecting his flirting? Or completely immune? Could it be that all the complimenting of Nancy meant she was into pretty girlies like her? "Say, dollface, you've got a boyfriend?" she shook her head. "How about a girlfriend?" she shook her head again. "Not interested? School above all? Or strict parents?"

Kat simply shrugged her shoulders. "Nobody asked me before." that perfectly simple and serene answer kinda derailed him. There was no way a girl like her didn't have guys flocking around her constantly, fighting for her attention.

"Nah, no way, I don't believe you." she nodded her head, as if to confirm again. "Really?!" she nodded again. 

"I recommend you don't hang around me too often - Your reputation is going to plummet if people see you around freaky 'Kommie Kat'." she advised, without the least bit of sadness in her voice.

"... Freaky Kommie Kat? The hell is that?" he frowned, leaning back, completely lost.

"I am a foreigner. My dad was Chinese, my mum was Russian - Both are communist countries." she explained non-chalantly. "I moved in Hawkins six years ago, you see - And when highschool started, I tasted a bit of popularity for myself - How old was I... 13-14 or something. Anyway - Steve was my deskmate in History, and I let him cheat off of me at a test, so he could get A like me. We became friend, and he introduced me to Nancy afterwards - We were together in literature." she smiled sardonically. "Steve asked me on a date soon after, and I told him I would be more comfortable if we were just friends, because I thought I was too young to date, you know? It was a new experience in a new place - I wanted to meet new people and discover myself." she chuckled emptily. "And, you see, Steve took that like a rejection - He got very angry and pushed me into the locker - Said I would regret saying no to him. I told him - What's so bad about being friends? And he says friends are for losers." what a jerk, Billy thought to himself, imagining an even younger and smaller version of the girl before him, being slammed into the locker like that. It made his skin crawl, remembering the way his father would slam his mum into the walls. "It's been years, and he still hasn't gotten over that - What Steve says is law; And when Steve said I was 'Freaky Kommie Kat', I was just that, to just about everyone in the school, otherwise, they'd get bullied until they stopped interacting with me."

"All of them, except that Nancy girl?" her smile became happier at the mention of her friend.

"Yes, she's very lovely, don't you think? If I see her around, I'll introduce you two!" she was twinkling again. "I think she hangs around Jonathan Byers now; He's pretty introverted, but not a bad person."

"A'ight, all the more reason to teach that little punk a lesson not to mess with my doll." he slapped his thighs before getting up. "Well, thanks for the help, babe; You more than earned that movie date." he helped her get up. "I'll go enroll in the team - See you tomorrow in Physics." surprisingly for the both of them, he kissed her cheek before leaving the gym.

There were a myriad of things going through their minds - Why did he do that, Billy asked to himself; He didn't want to date, he just wanted to have fun and get the hell over this shit terminal highschool year; He wanted to be Keg King Billy, and win over everyone, and then run the hell back to Cali and study Engineering... So why was he so attracted to this pretty girl? Was it because she helped him in freaking Math? Or because she fed him such fantastic food? Or because she was so kind with him? He hasn't had anyone so nice to him, without him offering something back in some way; It was always about his good-looks and charm, granted, he worked hard to look the way he does, and he was more than happy with what he's done; He was pretty sure his weights weight more than Kat - He could exercise with her instead. Oh, no, those were such weird thoughts in his head - Though he couldn't help but wonder, if her cheek was so soft, and he was encaptured by her sweet perfume so much - How would her lips taste? What lip gloss is she using? Was it cherry? He dearly wanted to know - Many, many times over.

Kat, however, was rooted on the spot, blushing a little - She's never had a boy kiss her like that before, and Billy was so handsome, charming and fun! He was so intriguing, and she wanted to spend more time with him - Was he giving her a chance? Did he want to be her friend? Hopefully, he wouldn't cast her aside after he's gotten his popularity crown, that would be very sad. Almost as sad as Nancy taking Steve's side and still dating him, in spite of how much of a jerk he can be. Not that it was her problem at all, she didn't want to destroy their relationship, but she also didn't like seeing Nancy so upset.

✦ . ⁺  . ✦ . ⁺  . ✦

The next day went like any other day for Kat, with the exception that Billy sat next to her in Physics. This time, he had a single notebook and a pen - He knew Kat would be carrying the textbook for the both of them anyway, and he didn't want to bother too much; He would end up forgetting what class he has in which day regardless, that's how much he cares. Unfortunately, just like the previous day, they started with the more difficult stuff right away, and once again, the students groaned in exasperation. No one wanted to deal with those difficult problems - And that one unlucky loser who would be forced to step in front of the class and humiliate themselves by being unable to solve that idiocy.

Physics class was an absolute drag, more so than math, if you could believe it. The old man's croaky voice droned on about Newton's laws of motion, and the chalk squeaked painfully on the blackboard. Billy sat at his desk, trying his best to stay awake. His mind wandered back to the beach in California, the waves, the sun, the freedom. He couldn't understand how anyone could stay awake during these classes. Still, he was well aware, Physics was one of the core classes he needed to ace, to be properly prepared for University. How annoying.

Next to him, Kat was doodling away in her notebook again, her red hair forming a curtain around her face as she sketched what looked like a complex diagram of some plant. Her aquamarine eyes flicked up to the teacher every now and then, but it was clear she wasn't really paying attention. Billy sighed, shifting in his seat, and his eyes caught on a small piece of paper that had been nudged his way. Kat's handwriting was neat and small, each letter perfectly formed into a small yet adorable message addressed his way.

< Bored c: ? >it read, a tiny smiley face next to the question.

Billy smirked, glancing at her. She didn’t look up, her attention seemingly focused on her drawing. He scribbled back a quick reply and slid the paper back to her.  < You have no idea. How do you stay awake in this place? >

Kat's eyes flickered to the note, and a soft, almost imperceptible smile tugged at her lips. She quickly wrote something down and nudged the paper back.  < Pretty flowers and daydreams. What about you? >

Billy leaned back in his chair, pretending to stretch as he took the note and wrote back. < Thinking about Cali. The beach. The waves. I'd be out surfing now. >

Kat's eyebrows rose in curiosity as she read his response. She shook her head subtly, and Billy noticed the slight sparkle of interest in her eyes as she wrote her reply.  < Surfing looked amazing on TV! I want to hear all about it! >

He chuckled softly, enjoying this small rebellion against the boredom of the class. He scribbled back quickly. < Imagine this: hot sand under your feet, cool waves crashing over you, and the sun setting on the horizon. >

Kat’s eyes shone with excitement as she read his words. She leaned a bit closer to him, the edge of her notebook brushing against his arm as she wrote back.  < That sounds like paradise. Take me there someday? >

Billy felt a weird twist in his chest at her words. He hadn’t expected her to be so open, so genuinely interested. It was... Nice. He scratched out a quick reply, his usual confident smirk softening into something a bit more genuine. Why did he actually feel something when interacting to this complete stranger? This wasn't like him, not at all. He was the playboy, the casanova, he could have anything and everything he wants... So why...?  < Maybe I will, doll. Just gotta get through this hellhole first. >

The bell rang, signaling the end of the class. Students hurried to pack their things and leave, but Billy and Kat lingered a moment longer, exchanging one last glance before standing up. "Hey, dollface, I've got basket practice after lunch. Wanna watch me destroy King Steve?" he hung back by her side, picking her bag and placing it over his shoulder.

"Oh, I would love to! Only - Forgive me, I have never watched a basketball match before, and I have no idea what the game even is about, except an orange ball that you have to throw through a hoop." she chuckled softly. "Thank you for holding my bag, Billy, but you really needn't!"

The boy simply flashed a smirk, guiding her out by the very same tree the previous day. "Got any more of that super delish food?"

Kat's smile widened into a grin as she buried her hands in the bag, revealing a small blanket and two lunch boxes. "I had hoped you wouldn't stop wanting to see me overnight, so I prepared lunch for you also - And brought a fork for you, of course. I can't expect King Billy to eat with pink chopsticks painted with tons of flowers." she chuckled, patting the spot next to her. 

For some reason, Billy's heart sunk; Buried underneath that gorgeous, hopeful smile of hers, a deep loneliness was revealed mixed with such a sweet voice. Why did he care so much? Was it because she tried so hard to be kind to him? Although, for Billy, everything she was doing seemed natural; He felt as though everything she was doing came so naturally to her - Her kindness was natural. And he felt like a moth gravitating around the flame.

"Y'think I'm that much of a brain dead sheep, that I'd stop hanging around a pretty girl 'cause dumbass Harrington set the trend?" he slumped down next to her, digging in his fantastic lunch. "Harrington has no clue what he's been missing on these years - If not your pretty face, this damn food would keep a man from walking away." this comment seemed to make the red haired girl hide her mouth with her sleeve, stifling a very amused chuckle. 

"You are being very kind to me, Billy, Thank you." she nodded her head bashfully. "I just hope you won't come to regret it." the young man threw her a shady look and scoffed.

"Are you comparing yourself to those stinky cows, KitKat?" the girl couldn't help but gasp and start laughing - For once, the nickname was so cute - She's never had anyone use a nickname with her! And, for second - Did Billy just call their classmates 'Stinky Cows'?

"Did you just call our classmates -- Stinky cows?!" even just repeating that made the girl laugh harder.

Billy muttered, digging into the food. “Most of the girls in Hawkins are so dull. All they care about is gossip and who’s dating who. No one has any real interests." he continued. "And yes, they stink of very bad cheap perfume." he leaned a little to the side, close to her neck. "Yours is very nice and feminine."

"Oh, thank you, I'm glad you liked it! I worked two years to buy it! I found it on sale, so I managed to get two bottles." two years of hard work to get a proper perfume, and all those trust fund bitches and silver spoon rich fucks can't even find a proper fashion sense. "And - Yeah, I guess our classmates can be annoying and... Pretty plain! But they aren't all that bad - I think! I mean, at least this is the last year we'll see them, right?"

Billy smirked, taking a bite of a dumpling. “Well, it’s true. And don’t even get me started on the guys. Dumb as bricks, most of them. The highlight of their day is probably belching the alphabet or winning a pissing contest."

Kat giggled, shaking her head. “You’re awful, Billy. But yeah, I get what you mean. Sometimes it feels like we’re stuck in this small-town bubble and no one wants to break out of it.” she looked up at the bright sky. "I hope to travel the world some day. It's my biggest dream."

Big dreams for the future, from a little person like them - But what can a man do but dream of a better future built if their own hands, with blood, sweat and tears? "That's a nice dream to have." he nodded to himself. "Keep on dreaming, KitKat."

"What about you, Billy? What's your big dream." what a wonderful question with no real answer.

"No clue." Billy found himself spewing. "Haven't thought that far yet. For now, my only dream is to get that damn scholarship, move back to Cali and get my fucking degree. If I get that far, I'll think of something for the future." he grumbled under his breath. "I just wanna get the fuck out of this god forsaken place."

"You really hate this place that much?" her voice became sympathetic and filled with compassion.

"Bullshit city, yeah." he huffed, stuffing himself with more food. "But not only."

"I understand what you're trying to say." the girl smiled softly. "If you need anything, I'm here for you. Until then - I'll try to help make this year more bearable for you. How's that sound?"

Billy looked right into her eyes; His crystal eyes peered in the depths of her soul, piercing aggressively - Yet he was met with resistance coming from a veil of genuine care and worry for him. What a fool this girl was. Girls like her always end up bad - Not because they do anything wrong, but because the world fails them. Billy picked her chin, leaning in closer to her face. "Don't change who you are, dollface." he said, before letting go and getting up to her feet. "Now come, I'll delight your eyes during practice. Be a nice girl and cheer for me, will ya?"

"If you wouldn't be embarrassed by me being there, then I would love to!" she looked cute - As cute as a little kitten would look, nestled in large blankets.

Billy nodded his head at her to pack everything and get up; They headed towards the gym, where they went separate ways. Kat took a seat in the bleachers, her eyes scanning the court as the players warmed up, with Billy there in the lead. The sound of sneakers squeaking against the polished wooden floor and the thud of basketballs being dribbled filled the air. Billy and a few of his teammates were tossing the ball back and forth as they waited for practice to officially begin. He caught sight of Katrina in the stands, a confident smirk spreading across his face. He had planned to show off a bit, and he was determined to make a memorable impression.

When the whistle blew and practice started in earnest, Billy kicked into show-off mode, playing with swagger, his movements sharp and fluid. He dribbled, passed, and shot with impressive precision, each move showcasing his athletic prowess. Kat had no idea what she was watching, but seeing Billy playing so passionately made her smile brightly.

As the game progressed, Billy’s shirt was soaked with sweat, clinging to his well-defined muscles. He could feel Kat’s gaze on him, and he made sure to put on a show. With each dunk and fast break, he glanced over to see her reaction, enjoying the way her eyes followed his every move. He could almost feel her enthusiasm and see those sparkling gems, even though she was sitting still and had no clue what she was watching.

At one point, Billy executed a fantastic slam dunk, hanging from the rim for a moment before landing gracefully on his feet. He looked over at Katrina, catching her wide-eyed, slightly awestruck expression. He couldn’t help but grin, his eyes twinkling with a mix of pride and mischief seeing her clap with such child-like glee.

During a brief break, Billy trotted over to the sidelines, his shirt discarded and his chest glistening with sweat dripping down his Adonis muscles. He wiped his face with a towel, his confident demeanor never wavering; He casually leaned against the bleachers where she was seated, his body language radiating both charm and casual arrogance. 

“Hey, gorgeous. How’s the show so far? Living up to standards?” his hands were balled in fists against his hips, making sure his body was perfectly flexed. If even his body that had the appeal of a Greek God statue by Michelangelo couldn't make her at least blush a little, than he was sure, this girl was a lost cause.

Much to his pride and joy, however, he saw the girl smiling at him - And her cheeks were just a hue pink, like two beautiful peonies. Success. "I think you were fantastic! You totally threw Steve in your shadow!" she admitted, trying to sound nonchalant but unable to hide her admiration.

Billy’s grin widened, clearly pleased with the compliment. “Figured I’d give you a little private show.” he gave her a playful wink, his eyes sparkling with mischief.

“Is that so?” Katrina replied, her tone light and teasing. “And here I thought you were just a show-off.”

Billy chuckled, his eyes lingering on her pretty face and that glowing smile of hers. “Maybe a little.” he straightened up, his confidence unwavering. 

"Then are we leaving the private show for some other time?" the girl's mischievous comment was hiding a most teasing innuendo that wasn't lost on the boy - In fact, Billy was quite shocked to see her completely natural and serene flirting with him. Did she even know she was flirting, or did she think it was purely friendly teasing?

"For you? Any time, any day, sweet cheeks." with a wink, Billy jogged back to continue the second half of their match and completely piss on Harrington and his week game. He was feeling even more energetic thanks to the pretty girl's evident appreciation of his skills - And physique, of course. The way he played with effortless skill and charisma was meant to impress her, and he could tell that he was flawlessly succeeding.

By the end of practice, Billy’s teammates were buzzing with excitement, their high-fives and cheers a testament to the intensity of the session. He returned over to Katrina, his chest still bare and glistening with sweat, and plopped down beside her. "Want a hug, doll?" he couldn't help but grin in amusement hearing her soft squeak and seeing her jump away from him.

"Take a shower first, and then we'll talk about a hug!" she was giggling all giddy and cute.

Billy’s eyes softened with a touch of vulnerability, a rare moment of sincerity amidst his usual bravado. “Wanna join? All hot and steamy.”

"Sorry - Too much testosterone and magical wands fighting." she giggled jokingly. "I'm more of a hopelessly romantic kinda girl. Not quite the norm these days, huh?" yes, of course she would be that kinda girl. A sweet girl who daydreams of an endless happy love story, of a Prince Charming carrying her around like a Princess. That type of perfect girl, Daddy's sweet little angel, who should never hang around fucked up and broken bad boys like him.

But didn't all guys want the good girl to go bad just for them? "I'll keep that in mind while I humiliate Harrington with my magic wand." they were such dorks.

  Classes pass by fast, basketball practice was going smoothly, and Billy was gaining traction; His popularity was up there, his grades were up, and finally, his date night with Princess KitKat was approach. He had to get all done up and looking as charming as ever, his Cali magic couldn't fail him. He could get bitches all he wanted, that was easy - But he promised her a nice date, and hopefully, he wasn't too broken and screwed up to provide at least this little. Lord knows she deserved something nice in that lonely life of hers.

Next Chapter >

[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.

[ourlordapollo]

I can't shut up about this. I want to talk about it all the time.

I started struggling with back pain over lockdown bc I couldn't go to the gym, so I wasn't working out or stretching literally ever the lack of activity wrought absolute HAVOC on my lower back. It hurt ALL THE TIME.

I learned about fascia during this time so I tried to fix it with self myofascial release (basically where you sort of push on and massage your muscle knots to encourage blood flow and fluid drainage) and it just didn't really work

I'm really wary of taking OTC medication because it's so easy to OD on and I have a family history of kidney issues so I was just kinda... in low level pain all the time? Even after I started working out again, my back still hurt and was constantly in knots.

During this time, I kept researching fascia bc sports medicine is a passion of mine and we're only just starting to understand this collagen network that runs all over the body. A whole tissue network! That we know practically nothing about!

The principle behind myofacsial release is the idea that this collagen can stick to itself if you hold positions too long— say if you're slumped over at a desk for 8 hours a day, then go home and sit on the couch for an additional 4. This supposedly causes the muscles underneath to contract and stay contracted. The prevading belief was that blood flow to the area would be inhibited, impeding that muscle's ability to get rid of cellular waste. Pressing on the knot is supposed to stimulate blood flow and allow the muscle to relax.

I honestly don't know if that science is still considered sound, but I can say with absolute certainty that pressing didn't work for me.

So I read more articles and watched more videos on fascia and I noticed an idea energizing that you need to take your body through its full range of motion as much as possible. Not just stretching and exercising, but twisting and squirming and doing whatever you can to unstick fascia from itself.

So I got my ass on the floor and writhed.

I twisted in every way I could think of, with special focus on contorting my lower back into whatever pretzel shape I could get into.

I haven't had back pain since.

I'm really excited to see what comes out of fascia research in the future and how it can help people be healthier.

[kennak]

の数十年でスポーツをする女性が増えたことで、女性アスリートのけがは男性アスリートとは違う場合があるという認識が広まっている。けがの種類によっては、負傷のしやすさにホルモンが関係している可能性を示す証拠が集まりつつあるからだ。 　このほど、経口避妊薬を飲んでいる女性は、飲んでいない女性に比べて、下肢（脚と足）の筋肉と腱のけがをする確率が約8割も下がることを示す論文が、2024年3月に医学誌「Medicine & Science in Sports & Exercise」に発表された。 「多くの女性アスリートが何らかの避妊薬を使っています」と、けがの予防と回復の性差について研究する米モンタナ州立大学のホープ・ウェルヘイブン氏は話す。氏は今回の論文には関わっていないが、スポーツのけがを減らすのに避妊薬が果たす役割を解明すれば、すべての女性アスリートの健康を守るのに役立つ可能性があると指摘する。

経口避妊薬で女性の運動中のけがが減る、筋肉と腱で8割減、研究 | ナショナル ジオグラフィック日本版サイト

[rockislandadultreads]

Nonfiction Thursday: New Title Recommendations

Around the Ocean in 80 Fish & Other Sea Life by Helen Scales

This is an inspiring tour of the world's oceans and 80 of its most notable inhabitants. Beautifully illustrated, the book includes fascinating stories of the fish, shellfish, and other sea life that have somehow impacted human life - whether in our medicine, culture or folklore - in often surprising and unexpected ways.

Ice by Amy Brady

Ice is everywhere: in gas stations, in restaurants, in hospitals, in our homes. Americans think nothing of dropping a few ice cubes into tall glasses of tea to ward off the heat of a hot summer day. When children bruise their arms or fall sick with fevers, parents wrap ice in dishtowels and press them tenderly to their skin. Nearly half of all refrigerators owned by Americans feature automatic ice machines. Ice-on-demand has so revolutionized modern life that it's easy to forget that it wasn't always this way...and to overlook what aspects of society might just melt away as the planet warms.

In Ice, journalist and historian Amy Brady shares the strange and storied two-hundred-year-old history of ice in America: from the introduction of mixed-drinks "on the rocks," to P. T. Barnum's first-ever indoor ice rink, to how delicacies like iced custard and iced tea revolutionized our palettes, to the ubiquitous ice machine in every motel across the U.S. But Ice doesn't end in the past. Brady also explores the surprising, present-day uses of ice in sports, medicine, and sustainable energy - including cutting-edge cryotherapy breast-cancer treatments and the promise of a substance called "flammable ice" that may prove to be a cleaner fuel source - underscoring how precious this commodity is, especially in an age of climate change.

In A Flight of Starlings by Giorgio Parisi

In this enchanting little book, celebrated physicist Giorgio Parisi guides us through his unorthodox yet exhilarating work, starting with investigating the principles of physics by observing the sophisticated flight patterns of starlings. Studying the movements of these birds, he has realized, proves an illuminating way into understanding complex systems of all kinds - collections of everything from atoms to planets to other animals like ourselves.

Along the way, he reflects on the lessons he's taken from a life in pursuit of scientific truth: the importance of serendipity to the discovery of new ideas, the surprising kinship between physics and other fields of study and the value of science to a thriving society. In so doing, he removes the practice of science from the confines of the laboratory and into the real world. Complexity is all around us - from climate to finance to biology, it offers a unique way of finding order in chaos.

Muscle by Roy A. Meals, MD

An entertaining illustrated deep dive into muscle, from the discovery of human anatomy to the latest science of strength training. Muscle tissue powers every heartbeat, blink, jog, jump, and goosebump. It is the force behind the most critical bodily functions, including digestion and childbirth, as well as extreme feats of athleticism. We can mold our muscles with exercise and observe the results.

In this lively, lucid book, orthopedic surgeon Roy A. Meals takes us on a wide-ranging journey through anatomy, biology, history, and health to unlock the mysteries of our muscles. He breaks down the three different types of muscle―smooth, skeletal, and cardiac―and explores major advancements in medicine and fitness, including cutting-edge gene-editing research and the science behind popular muscle conditioning strategies. Along the way, he offers insight into the changing aesthetic and cultural conception of muscle, from Michelangelo’s David to present-day bodybuilders, and shares fascinating examples of strange muscular maladies and their treatment. Brimming with fun facts and infectious enthusiasm, Muscle sheds light on the astonishing, essential tissue that moves us through life.

[llatimeria]

I keep feeling like the "real" answer to my pain problems is probably new shoes or insoles, stretches and exercise, maybe a better diet, but the thing is I've tried a few different shoes and they vary from not helping to actively making it worse (i have weirdly shaped feet, so otc orthotics just suuuuck for me), and I know myself well enough that I'll probably never adopt new routines even when my physical health is literally at stake.

I consciously know that starting to exercise more frequently is the "easier" alternative to a whole ass mobility aid (expensive! large! visible! invites questions!) but the thing is I just don't want to. I want to go do things in the outside world without pain and without restructuring my entire life and sinking hours into researching and honing a skill i simply do not care about having. ive never been a physical sporty athletic type of person, but neither is anyone else I know and they all get to walk around pain-free, so why should I have to get a masters in sports medicine just so I can spend a day out at the zoo without having to "power through" the second half of the day, or even leave early because I hurt too much to continue.

the other "correct" answer I keep coming to is probably seeing more doctors to find out what's "actually" wrong with me, and like. as a person who generally believes in medicine and science this is genuinely what i Want To Do. I want someone smarter than me to look at my problems and use their wealth of knowledge and experience to tell me what will help me the most and warn me away from actions that are too drastic or might hurt long-term in some way I'd have a hard time discovering as a layperson. ideally I could even get some custom splints or whatever to help if I'm actually hypermobile, literally tailor made for my body specifically, so I don't have to worry (as much) about hurting myself using an aid that's the wrong shape or size for me. but I'm too old for my dad's insurance and too fucked up to get my own job so I'm basically sol unless I make my parents pay out of pocket to help me with a disability I'm not sure I've fully convinced them I even have

[breakofdawnfitness11]

The Ultimate Guide to Finding a Personal Trainer in Sligo

Nestled on Ireland's rugged west coast, Sligo is a town steeped in natural beauty and cultural richness. From the picturesque landscapes of Benbulben and the wild Atlantic coast to the tranquil serenity of Lough Gill, Sligo offers an idyllic setting for anyone looking to improve their health and fitness. Whether you're an athlete training for a specific goal, someone looking to lose weight, or just hoping to lead a healthier lifestyle, finding the right personal trainer in Sligo can be a game-changer.

This guide will help you navigate the journey of finding the best personal trainer in Sligo. We’ll cover everything from the benefits of hiring a personal trainer to tips on choosing the right one for your needs, and we’ll even spotlight some of the top trainers in the area.

Why Hire a Personal Trainer?

1. Personalized Fitness Plans

Personal trainers provide individualized workout plans tailored to your specific goals, fitness level, and any physical limitations. Unlike generic workout routines you might find online, a personal trainer assesses your unique needs and creates a program that will help you achieve the best results.

2. Accountability

One of the biggest challenges in maintaining a consistent fitness routine is staying motivated. A personal trainer keeps you accountable, ensuring you show up for your workouts and give your best effort each time.

3. Expert Guidance

Personal trainers possess in-depth knowledge of exercise science, anatomy, and nutrition. Their expertise ensures you perform exercises correctly, reducing the risk of injury while maximizing effectiveness. This guidance is especially valuable for beginners who may not be familiar with proper techniques.

4. Efficiency

Time is precious, and a personal trainer helps you make the most of it. By designing efficient workouts that target your specific goals, a trainer ensures you get the maximum benefit from each session, even if you’re short on time.

5. Support and Motivation

Beyond the physical benefits, personal trainers provide emotional support and encouragement. Whether you're feeling discouraged, frustrated, or unmotivated, a good trainer knows how to keep you on track and focused on your goals.

What to Look for in a Personal Trainer

When choosing a personal trainer in Sligo, it's important to consider several factors to ensure you find the best match for your needs.

1. Qualifications and Certifications

The first thing to check is whether the trainer is properly certified. Reputable certifications include those from organizations like the National Strength and Conditioning Association (NSCA), the American Council on Exercise (ACE), and the National Academy of Sports Medicine (NASM). These certifications ensure the trainer has a solid understanding of exercise science and safety protocols.

2. Experience and Specializations

Experience is key when selecting a trainer. Ask how long they’ve been working as a personal trainer and if they have experience working with clients who have similar goals to yours. Some trainers specialize in areas like weight loss, sports performance, injury rehabilitation, or strength training. Choose a trainer whose expertise aligns with your fitness objectives.

3. Communication Style

Your trainer's communication style should resonate with you. Some people prefer a no-nonsense, drill-sergeant approach, while others might thrive under a more supportive, encouraging trainer. During your initial consultation, pay attention to how the trainer communicates and decide if their style will keep you motivated.

4. Client Testimonials and Reviews

A good trainer should have a track record of satisfied clients. Look for testimonials on their website or ask for references. Online reviews on Google or social media can also provide insight into the trainer’s reputation and effectiveness.

5. Location and Availability

Consider the location of the trainer’s gym or studio. Is it convenient for you? If the location isn’t easy to get to, you might find it harder to stick to your training schedule. Additionally, make sure the trainer’s availability aligns with your own. Flexibility in scheduling can be crucial, especially if you have a busy lifestyle.

6. Cost

Personal training can be a significant investment, so it’s important to ensure you’re getting value for your money. Trainers in Sligo may charge different rates based on their experience, expertise, and the services they offer. Some may offer packages or discounts for multiple sessions, so be sure to discuss pricing upfront.

Top Personal Trainers in Sligo

To help you get started on your fitness journey, here’s a look at some of the top personal trainers in Sligo:

1. John O’Neill Fitness

With over 15 years of experience in the fitness industry, John O’Neill is one of Sligo’s most respected personal trainers. He specializes in strength and conditioning, weight loss, and sports performance training. John’s approach is highly personalized, ensuring each client receives a tailored plan that fits their specific needs. His gym is located in the heart of Sligo town, making it easily accessible.

2. Emily Walsh – Fit For Life

Emily Walsh brings a holistic approach to personal training, focusing not just on physical fitness but also on mental well-being. With a background in yoga and nutrition, Emily offers a well-rounded fitness experience. Her sessions often incorporate elements of mindfulness and stress management, making her a great choice for those looking to improve their overall wellness.

3. Tommy Gallagher Personal Training

Tommy Gallagher is known for his energetic and motivational training style. With a background in competitive athletics, Tommy specializes in high-intensity interval training (HIIT) and functional fitness. He’s an excellent choice for clients looking to push their limits and achieve rapid results. His facility, located just outside Sligo town, is equipped with state-of-the-art fitness equipment.

4. Sarah Kavanagh – SK Fitness

Sarah Kavanagh is a personal trainer with a passion for helping women achieve their fitness goals. She offers a range of services, from one-on-one training sessions to group classes and online coaching. Sarah’s approach is supportive and empowering, making her a great choice for women at any stage of their fitness journey.

5. Liam McGrath – Sligo Strength

Liam McGrath is a specialist in strength training and muscle building. With a background in powerlifting, Liam’s programs are designed to help clients build muscle, increase strength, and improve overall athletic performance. His clients range from beginners to experienced lifters, and he tailors his programs to meet each individual’s needs.

The Importance of Nutrition in Personal Training

While exercise is a crucial component of any fitness regimen, it’s only one part of the equation. Nutrition plays an equally important role in achieving your fitness goals. A good personal trainer in Sligo will emphasize the importance of a balanced diet and may even offer nutritional guidance as part of their services.

1. Understanding Your Nutritional Needs

Everyone’s nutritional needs are different, depending on factors like age, gender, activity level, and fitness goals. Whether you’re looking to lose weight, build muscle, or simply maintain a healthy lifestyle, your trainer can help you understand your specific nutritional requirements.

2. Meal Planning and Preparation

A personal trainer may offer meal planning services to help you stay on track with your diet. This can include creating a weekly meal plan, providing healthy recipe ideas, and offering tips for meal prep. By taking the guesswork out of nutrition, your trainer can help you stay focused on your fitness goals.

3. Supplementation

In some cases, your trainer may recommend supplements to support your fitness goals. Whether it’s protein powder, vitamins, or pre-workout supplements, it’s important to only take supplements that are safe and beneficial for your body. Always discuss any supplementation with your trainer to ensure it aligns with your overall health plan.

The Role of Technology in Personal Training

In recent years, technology has revolutionized the fitness industry, and personal training is no exception. Many trainers in Sligo are incorporating technology into their services to enhance the client experience.

1. Online Coaching

For clients who can’t always meet in person, many trainers offer online coaching services. This can include virtual training sessions via video calls, as well as digital workout plans and progress tracking. Online coaching offers flexibility and convenience, making it easier for you to stay on track, even with a busy schedule.

2. Fitness Apps

Many personal trainers use fitness apps to enhance their services. These apps can track your workouts, monitor your progress, and even provide reminders for your sessions. Some trainers may have their own branded apps, while others might use popular platforms like MyFitnessPal, Trainerize, or Strava.

3. Wearable Technology

Wearable devices like fitness trackers and smartwatches have become popular tools for monitoring physical activity. These devices can track your heart rate, steps, calories burned, and even sleep patterns. Your personal trainer may use data from these devices to fine-tune your workout program and monitor your progress more effectively.

How to Get the Most Out of Your Personal Training Experience

To maximize the benefits of working with a personal trainer, it’s important to approach your sessions with the right mindset and habits.

1. Set Clear Goals

Before you start working with a trainer, take some time to think about what you want to achieve. Whether it’s losing a certain amount of weight, running a marathon, or improving your overall fitness, having clear goals will help your trainer create a program that’s tailored to your needs.

2. Be Consistent

Consistency is key when it comes to achieving results. Make a commitment to attend your sessions regularly and stick to your workout plan. Over time, your dedication will pay off in the form of improved fitness and better health.

3. Communicate with Your Trainer

Open communication with your trainer is essential. If you’re struggling with a particular exercise, feeling unmotivated, or dealing with an injury, let your trainer know. They can adjust your program as needed to ensure you’re making progress without risking your health.

4. Embrace the Process

Fitness is a journey, not a destination. It’s important to enjoy the process and celebrate your progress, no matter how small. Trust your trainer’s expertise and stay committed to your goals, and you’ll see the results you’re working towards.

Conclusion

Finding the right personal trainer in Sligo can be the key to unlocking your full potential and achieving your fitness goals. Whether you’re a beginner or an experienced athlete, a personal trainer provides the guidance, support, and expertise you need to succeed. By considering factors like qualifications, experience, and communication style, you can find a trainer who’s a perfect fit for your needs.

Sligo’s rich natural beauty and vibrant community make it an ideal place to embark on your fitness journey. With the help of a skilled personal trainer, you’ll be well on your way to a healthier, stronger, and happier you.

So, take the first step today—reach out to a personal trainer in Sligo and start your journey towards a better you. Whether you're looking to lose weight, build muscle, or improve your overall health, the right trainer can make all the difference. Here's to your success!

[fitnessnirvana]

What are the health benefits of HIIT training? ( PART 1 )

Why then is HIIT training so well-liked? To begin with, it's really beneficial to you. HIIT is an excellent type of workout if you're trying to increase your physical or emotional well-being. The following are some physiological advantages of HIIT training:

Fat burning

Numerous studies have demonstrated that HIIT workouts burn more fat than steady-state or conventional cardio exercises. Your body will burn more calories for hours if you use short bursts of intense movement to increase your metabolic rate. This causes the body to burn fat at a higher rate both during and, amazingly, after physical activity. That means that an hour later when you're lounging on the couch, your 15-minute HIIT workout will still be burning calories.

Increased VO2 max

Your body's maximum oxygen consumption during exercise is known as your VO2 max or aerobic capacity. The more efficiently your body uses oxygen to produce power and energy, the higher your VO2 max. As your muscles become more adept at drawing and utilizing oxygen, a higher VO2 max also aids in the body's ability to eliminate lactic acid from the blood. In general, you'll be more adept at exercising and working out if your VO2 max is higher. This also applies to everyday activities, so you should find it much simpler to sprint for the bus or climb stairs.

HIIT has been shown in numerous studies to increase VO2 max, and it typically does so more successfully than ordinary endurance or moderate-intensity exercise. Research published in the Journal of Science and Medicine in Sport indicates that any type of high-intensity interval training (HIIT) will help increase your VO2 max. They did point out that the ideal form of HIIT is long-interval—that is, intervals longer than two minutes—high-volume—that is, a workout lasting more than fifteen minutes—during a moderately to long-term time (4 - 12 weeks). Nevertheless, any type of high-intensity interval training (HIIT) will raise your VO2 max, so if longer HIIT intervals feel too challenging at first, start with what you can handle and work your way up.

An increase in overall fitness and endurance

HIIT has been shown to have a great impact on aerobic capacity, as seen by the increases in VO2 max levels, but the fitness advantages don't stop there. Incorporating HIIT workouts into your program should enhance your performance in other workouts as well, as HIIT has been shown to increase performance and endurance in a variety of settings. In one study, rowers who underwent high-intensity interval training (HIIT) saw increases in both oxygen levels and power production. Thus, a shorter period spent working out, made individuals stronger, fitter, and more productive.HIIT is a great all-arounder because it can aid with muscle growth as well.

Improved heart health

It has been demonstrated that HIIT lowers blood pressure and heart rate, especially in those who are obese, overweight, or at risk of developing hypertension. According to one study, even though the HIIT training group only exercised for half as long as the endurance training group, their blood pressure improved at the same rate after three sessions of 20 minutes a day of HIIT training. The endurance training group exercised for four days a week and 30 minutes a day. Because of the amazing advantages of increased VO2 max, more research has demonstrated a significant positive impact on patients with heart failure and chronic cardiac illnesses.

Great for mental health

There is ample evidence supporting the positive effects of exercise on mental health. Exercise is one of the most natural ways to improve mental health because it can help release happy hormones, improve sleep, boost confidence, build resilience, and even fight depression. And HIIT is no exception: numerous research has shown that HIIT training directly reduces the severity of depression and improves mental health in those with schizophrenia-spectrum diseases. Although the advantages of HIIT exercises are comparable to those of other types of exercise, they can be achieved in a shorter amount of training time due to their unique character.