#need to start doing core exercises and squats again

[ghostlyanongirl]

one new goal of mine for this year is to get back into exercising. its been kinda hectic lately but i really wanna get back into a routine

[sexxyasia]

side to side [nicholas chavez x !fem!reader]

about: nicholas finds himself becoming infatuated with the girl he's been training and helping workout after months of hanging out and exercising together and decides to act on his feelings and thoughts.

warnings: p in v, language, oral sex (male receiving), public sex, rough sex, degrading, face fucking, use of daddy, unprotected sex, creampie, mentions of porn, nicholas having an extremely high sperm count, kinda bdsm (he's hurting her on purpose and making sure shes in pain) anal fingering, peeping tom type behavior, mentions of self pleasuring, size kink, praise kink and y/n can be any race/ethnicity (theres nothing in this story that ties her down to one thing)

(btw this is loosely inspired by side to side by ariana grande)

"do you think you could handle a few more inches?" nicholas asked as you squatted down.

"uhh yeah maybe like 3-4 but i don't know." you replied bending you knees a few more inches as you worked your thigh muscles.

"oh your doing so well y/n, you hardly even need me at this point" he chuckled quietly to you, you turned your head slightly to look back at him seeing his perfectly white smile and his gaze set on your legs.

a slight groan left your lips on your last rep causing your eyes to shut and nicholas' hands to fly to your hips to help support you, slowly his hands pushed you up.

"slower y/n... slower. you don't wanna hurt yourself in a warm up now do you?" embarrassed you smiled and looked away "oh my gosh i'm fine!" you looked up at him and said.

"you know what... you should work your core today. because it seems like every time we get together all you end up doing is glutes and i'm stuck begging you to work something else!" he remarked in a friendly tone

you nodded and followed him as he walked over to the weights rack. "today i want you to start off with a 20." you rolled your eyes in annoyance "i wanna do something easier." he smiled and handed you a 20 instead of your usual 10.

you sat on the mats that'd been set out and put your knees up. you began doing your usual set of russian twists. slightly moaning between each twist as you feel your ab muscles tighten and burn.

in a hushed tone you heard him let out a light laugh, you looked up at him as he laughed and asked him what was so funny.

"you just kinda sound like someone i used to be obsessed with" he said with a smile.

you moaned a little as you twisted slightly faster. "who? tell me" your face twisting and eyes shutting tightly.

"some pornstar i used to watch and i- nevermind it's kind of embarrassing to talk about." he awkwardly stated as he fiddled with some cleaner and a rag.

your face dropped in confusion. "not what i expected but okay..." you said. he chuckled and looked away.

in all the time he's been your personal trainer he's never gotten so... personal. you felt as if you should say something so that he didn't feel so awkward and embarrassed about it all.

"well when i get bored or can't sleep i use my vibrator... its pink."

he looked down at you and smiled before quickly clearing his throat and looking back away from you.

he obviously didn't feel anymore comfortable after you shared that. you could tell from the way he slightly held his breath anytime you made that moaning sound again.

a noticeable silence filled the space between you as you finished up your set placed the weights on the ground and stood up. he handed you the cleaner and rag to wipe off your weights. "heh, thanks, i was just gonna ask... but you... gave it to me... first" you awkwardly replied in a hushed tone.

he sighed loudly before stating "you know, you should just do glutes again today... right?" nicholas chuckled in an embarrassed fashion. "oh of course," you smiled "that's much easier than core for me." you agreed.

༄𓇼🪩𓇼༄𓇼🪩𓇼༄

after you finished your workout you were completely parched and famished, which you made clear to nicholas throughout the entire day. you toweled off and picked up your weights which you took the weights rack after toweling off.

once you'd finished you walked back to the locker room and showered. since no one else was in the locked room you had no issues being fully nude out in the open. then the door swung open, your hand flew to your towel to cover up your breasts and you backed into a corner trying to hide from whoever just came in. until they spoke you had no idea who it was.

loud footsteps inched closer and closer to your hiding spot before finally, "uhh y/n you left your water bottle on the leg press i thought i'd- whoa where are your clothes?" he said once he'd seen you.

"holy shit nicholas, what if this whole room was filled with naked ladies!" you annoyingly remarked to him. "then i guess i'd have a much harder time keeping my eyes on just you... right?" he giggled back. "and besides, it's 10pm on a saturday. no ones fucking here except teenage boys in pajamas and lonely old men going through a mid life crisis."

you rolled your eyes in response. "i've worked with people here for years. you think i don't understand how this shit works... c'mon baby."

"i thought i'd give it back because you're so thirsty. but it appears theres nothing in here anymore. right?" you shook your head and snatched the bottle out of his hands.

nicholas turned his back and walked toward the bench across from you. once he sat he began to stare at the parts of your body the towel hadn't covered, which was pretty much everywhere since you'd done such a shoddy job covering as much as you needed to, due to the unusual positioning of the towel on your tits. "stop staring freak..." you whispered to yourself while staring back at him.

"i can't help it you're just so fucking sexy... sorry if that was out of line. but what i want to say is 10 times worse." he whispered while getting up and inching closer to you. "then say it, i can handle it... i'm a big girl." you snarkily replied while looking up at him.

by the time he'd started his next sentence he'd been towering over you and lightly stroking your arm. "i've jerked off to the thought of this moment more times than i've ever watched that internet bitch and wished it was you." your breath hitched and heart beat quickened at his sexually vulgar words.

you began backing up until your back hit the wall. "we're in a gym for fucks sake." he chuckled

"what... you scared to get caught, bitch?" he whispered. his intense eyes stared at yours, it felt like a knife to the heart. his piercing gaze left you feeling extremely horny. a feeling you'd never felt for nicholas... ever!

"no i'm not scared... it's just not the right place." you said trying to push further into the wall, practically praying a hole opened up and swallowed you.

"so then you must be a virgin... a really horny virgin. you ever play with your pussy and think of me?" he said while raising his hand up and over your head so

"no" you quickly replied.

"well that's okay, because by tomorrow you're gonna want to." he whispered in your ear.

he ripped the towel you closely held to your chest and threw it behind him onto the ground. your breasts lightly jumped with his quick movement. and your erect nipples stuck up into the air as the cool air hit them.

he brought his thick long pointer finger up to your temple and slowly rubbed it.

the water droplets on your forehead dripped down onto the floor as he lightly stroked your face. "how about this. you suck my cock until i cum in your mouth. then i make you cum so hard you can't feel your legs."

you slowly nodded, his hand traveled from your cheek to the back of your head. he slowly scratched the back of your head as he pushed you down onto your knees. his gray sweatpants were beginning to bulge out of place with his erection. you stared at his slowly growing member in his pants.

"fuck are you waiting for, go ahead and do it already." you pulled down his waistband and calvin klein underwear in one swift movement, placing it under his balls and watching as his cock bounced out and hit just above his belly button.

slowly you placed your hand on the base of his cock. stroking up and down his shaft, causing him to slowly exhale as your small hand rubbed up and down his length. he smiled as you licked the thick and prominent veins on his dick and practically made out with his pink and leaky tip.

his big hand rubbed the back of your head and pushed you down onto his cock, making you gag with the movement. but shortly he allowed you to slowly suck up and down. you teased him as you lightly sucked and hardly moved, making him groan and whimper.

then his hand came grasping your head as hard as possible before he pushed your head up and down his length at a medium tempo. causing him to groan even louder and grip even harder. his thick cock shoved into your throat at once made you choke and breathe heavy. your spit trickled down your chin and onto the brown tile floor of the locker room.

he pulled his length out from your mouth and placed it on your check, allowing you to feel the throbbing on your skin.

a string of saliva from your mouth to the tip of his cock stayed put as he slapped his cock all over your left cheek, leaving them wet from your saliva and his pre-cum.

you looked at his cock, leaky, red, throbbing, and huge where the only things in your mind at the moment. his once light pink tip was a flashy lighter red and his balls were hardened.

he placed his cock back into your mouth. this time both hands on either side of your head and he slowly began to thrust his cock back and forth into your mouth. your eyes lightly watered as you looked up at him.

he paused for a second before talking. "baby, i need you to take my cock. because i wanna cum so bad. can you do that f'me?" he asked. you fluttered your eyes as a response and he smiled down at you.

he began again. this time he pace quickened and his breathing got faster. his cock slammed into the back of your throat causing you to gag and whimper on it. your hands wandered to his lower back as support. as he fucked your throat harder and harder your choking became louder and louder which only made him hornier.

then he pulled his cock out of your mouth. "you nasty little slut, i wanna cum inside that pussy. not that mouth. get the fuck up on that bench so i can rail you how i want." he whispered to you, causing your pussy to become an even wetter mess than before.

you headed to his instruction and got on the bench, bending over it so that he could get a nice view of your ass. "nick, i don't think a bench is the right place, what if it hurts?" you questioned.

"then you fucking ignore it, you shouldn't be thinking about anything but my cock getting all the cream out of that cunt."

you nodded in response.

he hovered behind you and rubbed your ass. his hands spanked you and his nails dug into your soft skin. he groaned at the sight of you flinching under his heavy touch.

slowly, he placed his finger inside of your tight asshole. he pumped it in and out causing you to gasp at the new sensation and got your pussy even wetter. his long thick finger slightly stretched out your virgin asshole.

as your body left a white ring of cream around the base of his finger he groaned and praised you. "good fucking god baby, just how daddy likes it. nice and creamy... good girl."

he pulled his finger out of you and aligned his cock with your dripping cunt. he quickly slid his length into your pussy causing your eyes to cross and back to arch at the feeling.

"yes daddy, mhm fuck me." his length hit your g-spot perfectly, making you squirm around and groan. the way it curved just right made your legs shake and head spin.

when his cock hit deep inside of you it scratched your cervix and caused you to flinch as he thrusted quickly into you. the grip of your pussy around his cock made him whimper and gasp.

"you are such a bad girl baby, such a bad little slut, such a dirty little whore." his way of degrading you rocketed you closer and closer to your orgasm.

his fingernails gripped into your ass even harder and made you flinch, although he told you to ignore the pain, it was all too much. "nick... fuck that hurts, stop!" his nails slowly pulled out of the supple skin on your backside, leaving you relieved from the pain. then he spanked you.

"shut the fuck up you slut. if you can't take a little pain you can't take daddy's fucking cock... isn't that right? you can't take my cock? is it too big for this little virgin pussy?" he taunted.

"no daddy it's not." you disregarded the fact he continuously referred to you as a virgin, even though you hadn't been for years.

his cock felt like a punch in the cervix with how deep and fast he was going. "mhm daddy yes." you moaned out, even though it'd been causing you pain you couldn't help but moan; it felt so good.

his movements quickened and his hips hit against your causing your ass and his lower stomach to turn red from the friction, your breath hitched and his whimpers and groans grew louder and louder.

"fuck yea, im gonna cum inside of you baby... you want that? you wanna be a little cum slut?" although you wanted to answer you know it was a rhetorical question. no matter your answer he was still planning on ejaculating inside of your glistening, needy, wet, tight cunt.

his fingernails dug deeper causing you to squeal and convulse and you got closer to your long awaited orgasm.

then his cum came out in hot heavy spurts inside of your pussy, all over your back, and on the floors. the feeling of his warm seed filling you up forced you to cum just seconds later. the way your pussy contracted afterward pushed almost all of his hot sticky juices to come gushing out of you like a waterfall.

༄𓇼🪩𓇼༄𓇼🪩𓇼༄

he sat down next to you, out of breath and practically still at his climax as little beads of his semen dripped out of his tip causing him to whimper and sigh as it all came out.

"fuck this happens everytime. i cum so much that when i think im done i still gotta jerk some of it out." he joked, he brought his hand to his now half erect penis and stroked it a few times more before more spurts of cum flew out.

"shit i gotta clean that up..." he chuckled to himself

you smiled and sat down next to him. "that was kinda fun..." you whispered in his ear. "that was really fun." he counteracted. "then maybe we should do it again. but next time at my house." you suggested.

he smiled and nodded.

"well thanks nick, now i'm gonna be walking side to side." you joked to ease the tension that was still there.

"i'm sorry it just felt too good." he responded.

after a light silence you finally added. "well after we clean this up, i guess i'll see you in 3 days."

he chuckled and began cleaning up the mess you two had made.

also i was too lazy to proofread soooo mb :o

[whowantshota]

omggg I love your writing especially the perv!jun one,, can I possibly get a perv!mingyu on too🫣🫣

pervert!kim mingyu

warnings ☆ MATURE CONTENT AHEAD, smut, inappropriate touching, pervert!mingyu, fitness trainer!mingyu, nonconsensual filming, afab reader x kim mingyu

a/n: @hanniebannie also asked for this but i accidentally deleted the request. also to make it easier to understand, the exercise reader is doing is called good mornings. i couldn't find a better way to describe it so searching it up might help

i'd actually go feral if i had a pervert!gyu

pervert!mingyu who's your fitness trainer. when you had said you wanted to start working out, your friend chan had recommended him to you.

you weren't very comfortable at first with the idea of having a male trainer, but pervert!mingyu is quick to put you at ease. always feeding you words of encouragement. but you're so cute, so don't blame him if he has some other thoughts too.

pervert!mingyu who takes you through an easy core worker for your first session. he stands over you and watches you, big hands grabbing your hips to fix your form. it's not his fault if his hands linger a little longer than supposed to, right?

pervert!mingyu who wants to tear your spandex apart and fuck you on the floor—see your soaping cunt squeezing around his cock. he's got a hard on all throughout his workout thanks to you! only fair if you help him take care of it.

pervert!mingyu who has you today for a private session. you're on leg and glutes today. he hands you a kettlebell and tells you to start with squats. pervert!mingyu standing behind you with his arms folded over his chest, unbeknownst to you he's palming himself through his pants.

"you've got to arch your back a little more," he murmurs, stepping close to you. his broad chest is pressed up against your back and you can feel his bulge press up against your ass.

pervert!mingyu who slots himself between your cheeks, firmly gripping your waist. he gives you the green to start the next exercise, eyes tracked on the way you bend at hip, ass pressing up against him even more than before. he throws his head back, groans. "yeah...just like that."

pervert!mingyu who loves the sounds you're making. doesn't matter if it's from the workout or from the way he touches you, you sound fucking delicious.

pervert!mingyu who calls the workout off early, forces you onto the mat and into a downward dog. slips you out of your spandex and pushes his fat cock inside of you. he loves the way your pussy feels, eyes rolling back as he pounds into you.

pervert!mingyu who cums faster than he had expected, overstimulated and moaning your name as he fucks you through your own orgasm.

pervert!mingyu who misses you the second you leave the gym, needs to be inside your cunt again. he distracts himself by going through the cams, fisting his cock as he replays the video footage from just a few hours ago.

of course he removes it from cctv's later, uploads it to his computer and brings it home. pervert!mingyu who's excited to make more film with you at your next session, and doesn't want to share that pussy with anyone else.

[m1ckeyb3rry]

Oh ee wise workout woman I cometh to asketh for thou’s advice on how to grow ones buttocks.

They giveith pancake I fear.

WISE WORKOUT WOMAN LMAOAOA i am happy to share what worked for me (although i will say it was def partially genetics) obligatory “i am not a personal trainer” though KFJDSJ this is just personal experience and shit 😭

i think the biggest thing with glute-focused exercises is to make sure you’re actually using your glutes and not your back!! it can be really really easy especially if you don’t have good form to lift weight through your back which best case means you’re exercising without the results you want and worst case can lead to injury. the best way to make sure you’re engaging and lifting with your glutes is to squeeze your cheeks (💀) at the apex of the movement to support the weight coming up?? i’ll give examples in a second HAHA also there’s like debates on whether cardio (incline walking/stairmaster/elliptical) actually does grow the muscle or not (some people say it’s not enough resistance to actually build muscle) but if anything it does burn overall fat so it won’t HURT!! make sure you keep your cheeks #clenched and engaged while you’re walking too (as well as your core if you want to stabilize and buildthat [you do] [you can’t do ANYTHING with a weak core])

OKAY in terms of exercises my favs for glutes are squats and RDLs because they also target a lot of other body parts so it’s like more bang for your buck 😭 it’s okay to lift lighter but you haveeee to make sure your form is good because again you might injure yourself or just not gain anything if it isn’t!! a lot of the time incorrect form comes about from overlifting so don’t feel bad about lifting light (when i started working out i only squatted eight pounds in the form of a four-pound dumbbell in each hand. nobody is judging so go as light as you want!!) you can always do more reps if you don’t feel the burn but again form is king so focus on that above all else 🤴

with rdls it’s super important form-wise to keep your back FLAT. it’s going to feel like you’re arching it because your shoulders want to fall forward with the weight but focus on drawing your shoulder blades together, keeping your abs/core engaged through the movement, and maintaining a neutral spine (a mirror or friend helps in checking this a lot!! don’t actually arch it LOL but also you don’t want to round either so checking it is def helpful). with this one your glutes aren’t as active during the downwards motion but as soon as you start pulling that weight back up think of squeezing your glutes together (if the weight is light enough you might not NEED to but get in the habit and once you start going a bit heavier you’ll feel how the muscles fire off to help you lift!!)

squats lowkey pmo tbh HAHA there’s a lotttt to keep in mind in terms of how to do them but the most important things: for the downward motion — back straight and shoulders back (try to look forward not down because you don’t want to hunch over, engaging your core helps keep you stable), and knees over your ankles and pointed in the direction of your toes (don’t let them knock inwards)!! when you go back up, keep your back and shoulders and core in the same upright neutral position and activate your glutes to guide your upper body back to a standing position!! i usually go down in a squat, wait a sec, activate my glutes, and then keep them activated until i’m finished rising up again.

honestly any exercise you see online that’s meant to target your glutes will work those are just my favs!! like i’ve heard hip thrusts are also really good but i’m too scared to figure out how that machine works so i can’t speak to them 😭 BUT as long as you are firing your glutes the muscle will grow stronger and therefore larger!! once you’re used to engaging them you can also incorporate that feeling into your daily life (for example activating them while going up the stairs in your house) and that’ll help familiarize you with the feeling as well as strengthening them as you go along (also it’s better for your posture i believe)

make sure you stretch a lot!! along w the muscle-building benefits of stretching it’s rlly hard to maintain proper form in exercises like squats if you’re tight especially in your hip flexors (mine are super super tight because of horse riding so i have to pay special attention to them) i like doing yoga after i workout to decompress and stretch!! sometimes it’s a bit embarrassing ngl (doing puppy pose in front of a million grown men is…a lot…) but it makes my body feel sooo much better and less sore!! and stretching is a good habit to maintain mobility when you’re older too 🙂‍↕️ there’s a ton of post-workout stretch/yoga routines online so just pick your fav and go with that!! some of my fav poses are puppy pose, cobra pose, child’s pose, and pigeon pose but i def do way more than that!! those are just ones that feel really good and i like to stay in 😭

OKAY yap session = over 😓 i hope that at least SOME of that was helpful!! keep me posted on how things go 🤩

[villainsandvictimsalliance]

Ello good sir how do you do I humbly request a detailed description on shiggys squat prowess

OKAY IT'S FINALLY TIME!!!!

But first, some introduction at how Tomura ended up doing squats in the first place:

In my mind, Tomura is the type that gets boring with repetitive exercises. The most working out he does is related to life or death situations. The rest of the time? Videogames, hating everything, you know. He likes to fight, but not much doing the same movement 20 times in three sets, okay?

It all started with Spinner.

As we know, Spinner visibly works out. Knowing him, he'd ask Shigaraki to train with him at some point. Tomura would try to say no, an opportunity for the League to make fun of him, saying he's the type who wouldn't stand one round or that he's scared of physical exercise, etc.

That's how we got Shigaraki Tomura to do his first ever set of squats.

Hmmm, I don't know how familiar my readers are with working out jargon, so let me explain:

Repetitions means a single movement, like each individual squat.

A set is the number of determined repetitions, like each set has 5 repetitions = 5 squats.

A round is the number of determined sets, like each round has 3 sets. 1 round = 15 squats.

Here's the thing: squats need strength from your core (abs, sides of the body and lower back) to stabilize your body as it controls the movement up and down. Squats also draw strength from the glutes (muscles around your ass and hips) and from the entire length of the legs (especially the thighs!). The basic types target the lower muscles of the body, but some combinations aim to work the entire body!!

Tomura starts out with the classical body weight squat like most people do, setting the goal as a round of 2 sets with 10 repetitions each.

I think Tomura would complain the whole time over how tedious it is, but he completed the sets AND did a second round. Spinner is impressed because he thought Tomura looked too skinny to be able to complete it successfully without being truly tired. He was not even sweating!

Let's say he rarely accompanies Spinner when he works out. There's no time anyway. They're too busy running away or trying to survive.

When he does, Spinner manipulates Tomura (or he thinks so) through his competitiveness to do as many rounds as he can. They make it harder by talking while doing squats. Spinner knows when Tomura is close to the limit 'cause his legs start to shake, his voice becomes breathy and he frowns more, as if he needs to concentrate to keep his usual control over his body. Tomura tends to lay down almost lifeless after each session, chugging down energy drinks or eating whatever snack Kurogiri has placed there for their post-workout.

It's not 'til Tomura starts fighting Gigantomachia and after My Villain Academia that Tomura turns into the squad monster that he is.

All that jumping from rock to rock to fight Machia got Tomura's lower body muscles made of steel. He inherited the body type of the Shimuras, who are naturally fit and tend to gain lean muscle if they work out. Have you seen Nana Shimura and how absolutely fine she looked in her suit? Have you seen her arms? Kotaro looked squarely built in the lean sense too.

You know how I know that Tomura gained muscle fighting Machia? You can compare his neck from his first chapters to his neck after fighting Machia for weeks. You can also check how the surgery to get All for one affected his body. Look:

He's kinda cheating, but then again he underwent 4 months of pure hell to get the strength and the body. 4 months that looked like this:

He destroyed Spinner in their squat competition after the surgery. Totally obliterated him, to the point Tomura had to try more complex squats or it'd be too boring.

I'm talking freaking about back squats with a lot of weight, the type that highlight all his muscles and have the sweat running through the lines on his skin where the muscles cave in. Front squads that have his pants suffering because they're so close to bursting given the pressure on the thighs. One leg squads with weight that have him going down slowly and up like it's nothing to him, like he is not carrying the weight of his entire body and some more with just one leg. He can do air squats and play videogames at the same time. He once carried Spinner on his back to prove he could do the squads with his weight as practice. His sumo squats are accompanied by his usual self-satisfied smirk, because that's the perfect payback for all the comments about his skinny ass. The minute he starts doing jump squats to push ups WITH FREAKING WEIGHT, that's when Spinner is out.

He's a total asshole about it because he knows he is that good at squats and doesn't care to point out if Spinner is being "pathetic", right before he offers a hand for Spinner to stand up.

I think he goes to sit on a chair and all his muscles bulge naturally. They need to shop for new pants (they steal them of course lol). That man has an absurd tiny waist and it doesn't help that both his shoulders and legs gain definition over time.

Just look for the latest panels with him in it. It's absurd!!!!

The only one who could win a squat competition is Deku and maybe Iida, because their fight styles are kick-based. For the rest? Crushing defeat.

[heyhealthy]

Your Path to Wellness: Simple Habits for a Healthier Life

In a world filled with health trends, wellness hacks, and quick fixes, it’s easy to feel overwhelmed by the sheer amount of advice out there. But here’s the truth: achieving better health doesn’t require a complete life overhaul. Often, it’s the simple, consistent habits that lead to the most lasting change.

Wellness is not just about the absence of illness—it’s about living fully, with energy, clarity, and purpose. Whether you’re just beginning your health journey or looking to get back on track, the path to wellness starts with small steps that align with your body, mind, and lifestyle.

In this article, we’ll explore simple habits that support a healthier life—broken down into four core areas: nutrition, movement, mindfulness, and lifestyle balance. Together, they form a realistic, sustainable foundation for overall well-being.

1. Nourish Your Body: Eat Well, Feel Well

Food is more than fuel—it's the building block of your health. The way you nourish your body affects your energy levels, mood, immunity, and even mental clarity. Fortunately, eating well doesn’t mean giving up your favorite foods or following restrictive diets.

Simple Nutrition Habits:

Add more whole foods: Focus on fresh vegetables, fruits, lean proteins, whole grains, and healthy fats. The fewer ingredients on the label, the better.

Stay hydrated: Aim for at least 6–8 glasses of water per day. Carry a reusable water bottle to make hydration easy.

Meal plan with purpose: Take 30 minutes each week to plan your meals. This reduces stress and helps you make healthier choices.

Limit added sugars and ultra-processed foods: Choose natural alternatives and cook at home more often when possible.

Eat mindfully: Slow down during meals. Chew thoroughly, savor each bite, and avoid distractions while eating.

These small tweaks to your eating habits can have a big impact over time. The goal isn’t perfection—it’s progress.

2. Move Daily: Exercise as a Form of Self-Care

You don’t need a gym membership or a personal trainer to reap the benefits of movement. Daily physical activity improves cardiovascular health, strengthens muscles and bones, enhances mood, and reduces the risk of chronic diseases.

Simple Movement Habits:

Take daily walks: A 20–30 minute brisk walk can improve heart health and mental clarity. Bonus points if it's outdoors in fresh air.

Stretch in the morning or evening: Gentle stretches improve flexibility and reduce stiffness.

Try bodyweight workouts: Push-ups, squats, lunges, and planks can be done at home without equipment.

Incorporate movement breaks: Set a timer to stand and move for 5 minutes every hour, especially if you work at a desk.

Do what you enjoy: Dancing, yoga, biking, hiking—choose movement that feels fun and freeing.

Remember, movement is medicine. Treat it as a form of self-respect, not punishment.

3. Cultivate Mindfulness: Find Peace in the Present

Health isn’t just physical. Mental wellness plays a vital role in how you feel, function, and connect with others. Mindfulness is the practice of being present and aware—without judgment. It helps you reduce stress, increase focus, and navigate emotions with greater ease.

Simple Mindfulness Habits:

Start your day with stillness: Take 5 minutes in the morning to sit quietly, breathe deeply, or set intentions.

Practice gratitude: Write down 3 things you’re grateful for each evening to shift your mindset.

Try guided meditation: Apps like Calm, Headspace, or Insight Timer make it easy to get started.

Limit screen time: Set boundaries for digital use—especially before bed or first thing in the morning.

Engage in mindful activities: Cooking, walking, gardening, or journaling can be forms of meditation when done with full attention.

Mindfulness isn’t about clearing your mind completely—it’s about returning to the present moment again and again.

4. Create Balance: Live Intentionally Every Day

A truly healthy life involves balance—between work and rest, ambition and relaxation, connection and solitude. It’s easy to let the demands of daily life steal your time, energy, and joy. That’s why cultivating lifestyle habits that support balance is key.

Simple Lifestyle Habits:

Stick to a sleep schedule: Aim for 7–9 hours of quality sleep. Create a wind-down routine to signal to your body it's time to rest.

Set boundaries with work and tech: Designate “off” times each evening to disconnect and recharge.

Make time for joy: Do something you love every day, whether it’s reading, painting, playing music, or spending time with loved ones.

Declutter your environment: A clean, organized space promotes mental clarity and calm.

Check in with yourself: Take 5 minutes daily to reflect on how you’re feeling—physically, mentally, and emotionally.

Balance is not a fixed state. It’s something you create and adjust over time as life changes. What matters most is making time for the things that support your well-being.

5. Stay Consistent: Small Steps Lead to Big Change

One of the most important lessons in wellness is this: consistency beats intensity. You don’t need to do everything at once. Choose one or two habits to focus on, and build from there. Progress, not perfection, is the goal.

Tips for Staying on Track:

Start small: Focus on habits you can realistically maintain.

Track your progress: Use a journal or app to stay accountable.

Celebrate wins: Acknowledge even the smallest improvements.

Adjust when needed: Life happens. Be flexible and kind to yourself.

Find support: Share your goals with a friend, coach, or online community.

True wellness is a journey, not a destination. It’s about creating a life where your choices support how you want to feel—strong, focused, calm, energized, and whole.

Conclusion: Your Wellness Journey Starts Today

Your path to wellness doesn’t have to be complicated. By adopting simple, intentional habits that support your body, mind, and daily rhythm, you lay the foundation for a life of health and fulfillment.

No matter where you’re starting from, you have the power to move forward—one step, one breath, one choice at a time.

So take a walk. Breathe deeply. Prepare a nourishing meal. Go to bed a little earlier. Choose one habit, and begin.

Because when you care for yourself in small ways every day, wellness becomes a natural part of who you are.

[env0]

Thinking about how I REEALLY need to start exercising again

Start simple. Something you can do and want to do. N the hardest part is simply getting started. Find a space you can go to. Indoors or outdoors thst you can designate as you space. To let your mind associate it with activity.

Exercising again. Start with accommodations to exercises. Knee and elevated push-ups. Supported squats. Simple weights and light weights. You need to prime and warm up the body with like jumping Jack's or jump rope.

Mountain climbers are great for that.

Leg lifts and bicycle kicks on your back are great. Even just doing yoga style crawl positions with arms and leg out stretched are great to build a stable core that will keep you healthy and safe as you renew your fitness journey.

Remember, the goal is a feeling. Not a number.

[tsunami-of-tears]

A Court of Shadows and Sunshine — Part Two

Azriel x OC

Summary: Aurora instructs her first class with Azriel, Cassian, and the Valkyries. 

A/N: The inspiration for this part was a real yoga class I attended. I've been thinking about the bat boys trying it for too long. I’m dipping my toes (or should I say fingers) into writing smut - so it’s very brief.

Word Count: 2.3K

Warnings: Brief mentions of trauma, swearing, sexual themes, smut - masturbation

Part One

✧･ﾟ: *✧･ﾟ:*✧･ﾟ: *✧･ﾟ:*✧･ﾟ: *✧･ﾟ:*✧･ﾟ: *✧･ﾟ:*✧･ﾟ: *✧･ﾟ:*✧･ﾟ: *✧･ﾟ:*✧

Aurora

The training area had been set up before you arrived, with enough mats for everyone including the Illyrians. Feyre gives you a wave before taking to the sky again, she’d be back after the class to take you home. 

“Okay, everyone pick a spot. Let’s start the warmup. Follow me...”

You work through your warmup with no complaints from the group. As you start to move your body and regulate your breathing, all your doubts fade and your mind stills. The only thoughts are of your counting and completing each movement. 

Getting into your instructor rhythm, your regular bubbly personality starts to shine. “Feeling nice and warm? I know this is the first lesson for a lot of you, so please go at your own pace and take extra breaks if you need them. Also, call out if anything feels wrong and I can modify the exercise. We want to work with your bodies, not against them.”

You walk the group through some deep breaths and explain the typical breathing pattern for your workout, “Of course, if you need to breathe more, or differently, that is completely okay. I don’t want anyone passing out on me,” A few laughs float around the group at your comment, there’s still nothing but silent stares from the shadowsinger. 

You walk everyone through the first exercises - combinations of lunges, squats, and other movements that balance on either leg. The first pose you demonstrate is the tree pose, where you balance on one foot while the other leg is bent so your foot is against your thigh, and your hands are clasped together at your heart.  

Around you, the group all try the pose. Some of the females are a little wobbly but both Illyrian males are holding it well. Cassian has a cocky smirk on his face but Azriel’s face is unmoving. 

“Aurora, you know you don’t have to go easy on us,” Cassian still has that smug look on his face. “We can take it much harder than this.”

“Ugh, Cass,” Nesta groans. “Don’t say that, it’s only going to get worse.” Cassian wiggles his eyebrows back at her. Azriel just shakes his head, a hint of a smile flashed across his face for a moment before his expression hardens again. 

“Your tree poses were all great,” you say to the entire group. “I thought that would be a good starting pose to gauge your skill levels. In all my classes, I like to work up to the more challenging poses. It’s much easier to get into deeper positions when your body is warm.” Cassian is still smirking, and your face heats up at the unintended innuendo. 

Regaining composure, you narrow your eyes at Cassian and say, to him more than anyone else, “Any more smartass comments will earn you an extra minute of planking at the end.” Cassian just shrugs and you sneak a glance at Azriel. He’s watching you with that half smile again, and gods - he’s even more gorgeous with his eyes lit up like that. 

You continue the class with some more challenging positions. There are no further complaints and everyone successfully attempts each pose. 

You demonstrate the next combo, which involves a fluid movement from the downward dog into the baby cobra position. Cassian speaks up again, “Don’t look at my ass, Azriel.” His comment is met with eye rolls from both Azriel and Nesta. 

Finishing up your last reps, you turn to face the class again. “That was really great work today everyone. Before we get into our cool-down, we’re going to do our final challenge. We’re going to plank for a minute to really push our core.” Nesta groans when you mention planking. “Cassian, I know you wanted more of a challenge today, so you get to do two minutes.” Before he can object, you cut him off - “Don’t complain, I’ll do it with you.” Cassian sighs and gets down on his mat. 

You can comfortably plank for a few minutes, you always participate in the classes you teach so you’re fairly strong. Maybe not strong enough to wrestle someone like Cassian or Azriel, but you can certainly keep up in a fitness challenge like this. 

You count out loud for the group so they know when to push through and when to stop. 

As you say ‘sixty’ you hear a few groans of relief as everyone except you and Cassian break their plank. You glance up and see Nesta lying facedown on her mat, fatigued after the full minute. 

Still counting, another thirty seconds pass and your eyes meet Cassian’s. His brows are furrowed in concentration and you can see him muttering to himself. You think you hear the words ‘cruel female’ but it’s too quiet to be sure. Your core is really aching now, but you’ve learned to love the burning sensation. Focusing on your counting and breathing, you’re able to push yourself to the end of the two minutes.  

“One-twenty.” Cassian exhales and flops down. After his earlier jesting, you feel like showing off a bit. So you hold your plank for another ten counts. 

Once you release your plank, you rest for a few seconds on your knees and look back at the group. Everyone is watching you with awe, including Azriel, whose face has now softened as he looks at you. Your eyes meet his for a moment, you feel your heart restrict in your chest and you swear his eyes widen for a split second before resuming his hardened expression. Maybe you imagined that.

Your thoughts are interrupted by another of Cassian’s smug comments. “I’m very impressed Aurora, but it's not fair for you to do extra time without telling me.” 

Nesta rolls her eyes, “You Illyrian babies are so sensitive. Mother save you - a female actually beat you at a physical challenge.” She walks over to give you a high five, “I’m really glad you won, he needed to be knocked down a few pegs.”

Returning Nesta’s high five, you grin back at Cassian who pouts, “It wasn’t technically a competition though, was it? If I knew you’d keep going I would have too.”

“Whatever, it doesn’t matter, Aurora still won. She held it longer than you and hasn’t complained for a second.”

You chime in, “Okay, okay - I know it wasn’t a real competition. I’d be more than happy to give you another shot next time. We’ll see who can go the longest.”

“Challenge accepted.”

Cassian reaches out his hand which you shake. “We can discuss the details after we all stretch or we’ll regret it later.”

————

You take the group through the cool-down routine and finish with a short meditation, allowing your breath to slow down and for your mind to focus on the feeling of your tired muscles. 

After thanking everyone for sharing their time with you, you head towards the water fountain for a drink. You notice a cool sensation wrapping around your ankle. Looking down you see one of Azriel’s shadows curling around your leg, almost like a caress. You raise your head and your eyes meet his hazel ones. 

“I just wanted to tell you I really enjoyed your workout today. I’ve had the same exercise routine for over five centuries now, it was good to try something different today.”

“I’m very glad that you found some benefits, I couldn’t tell if you were enjoying my techniques.” You pause to take a drink. “You’re kind of hard to read.”

Azriel gives you a soft smile, “It’s kind of in my job description.” He tilts his head, motioning to go back to the group. 

You suppose he’s not wrong. As you walk back across the training ring beside Azriel, you catch Nesta’s gaze. She gives you a wink, you’ll have to debrief with her later

————

Everyone loved your class so much that you were invited to instruct a weekly session in the House of Wind. To Nesta’s horror, Cassian requested you push them even harder the following week. 

Feyre flew you back to your apartment which is a couple of blocks from your studio, you had a few hours to kill before your afternoon class. 

You were feeling very pleased at the outcome of the morning. Everyone has thoroughly enjoyed your class and you were offered a permanent spot on the training roster, working with the two most powerful Illyrians in the Night Court. You almost couldn’t believe how far you had come in the last 50 years. 

————

You aren’t native to Velaris. You were born in the territory of Vallahan on the continent, however you’ve spent most of your life travelling the world with your family. Your father was a diplomat and often needed to visit foreign territories to discuss various agreements. You were with him and your mother in the Day Court when Amarantha took over Prythian all those years ago. 

Thanks to the High Lords of Day and Night, and a whole lot of luck, you were smuggled into Velaris with your mother before the borders were sealed. Your father had to stay behind and he was murdered a year into Amarantha’s reign. 

Your parents were mates, so even though you had no news outside of the city, your mother knew the instant your father passed. She got very sick from the grief of loosing her mate and ended up dying of unknown causes. You believe it was a broken heart that ended her, but the healers said there was no such thing. 

You still have family out there, you left an uncle and cousins back in Vallahan. Unable to contact them during Amarantha’s reign of terror, you assume they think you’re dead. You’ve thought of reaching out to them in the years since, but being content in your life in the Night Court - you don’t want to leave.

Despite being orphaned and having no family in the city, you were so grateful to be alive. It was a blessing you vowed not to waste. The High Lords could have chosen anyone to hide, or just not bothered with the risk at all. You still don’t understand why they helped you, but you owe them your life.

Alone in a new city, with nothing to your name would have been the end for most people. Instead, you took this as an opportunity for rebirth. You built a new life for yourself and managed to help a lot of people along the way. 

Yoga was something you learned of in the mortal lands during your travels, and you continued to practice after you came to Velaris. It helped you to process and work through a lot of your trauma. Knowing how much it helped you, you wanted to do the same for others. Which is how you got to where you are today - training with the High Lord’s War General and Spymaster. 

You’re still reeling at the opportunity as you draw a bath. Your interactions with Azriel left you craving more. It has been years since you’ve shared your bed with anyone and you’ve been content on your own, until now. 

You lower yourself into the hot water with your book and conjure a ball of light to read under. You’d already finished two of the books Nesta picked out for you. You’ll need to go back to the store with her soon. The stories she selected were even dirtier than the first one, not that it’s something to complain about, especially not after the morning you just had.

In the steaming water of the bath, your hand slips down between your legs. For the first time in decades, you fantasize that your fingers belong to someone else. You picture the handsome shadowsinger and imagine he's the one bringing you to your climax. 

————

Azriel

The second his eyes met Aurora’s, Azriel knew she was something else. His usual game went out the window along with the majority of his self-control. It physically pained him to watch her, especially when many of the exercises left little to the imagination. 

“You were quiet today, more than usual.” Azriel simply shrugs back at Cassian. 

“And you were mean!” Nesta punches Cassian’s shoulder playfully but he pretends it hurt. 

The three of them are seated in the dining room of the House of Wind, finishing up their lunch. 

“So, what did you both think of Aurora? I told you she was amazing right?”

“Yeah, she’s great. Can’t take a joke though.” Cassian flashes his famous shit-eating grin. 

“She can, your jokes just weren’t very funny.”

Azriel rises from the table and lets the two mates continue their bickering. He doesn't feel like talking about Aurora, and the sight of Cassian and Nesta makes his heart pang with jealousy. Of course, he is happy for his brother, but he often wonders if he’ll ever have a mate of his own. He doesn’t believe he’s deserving and thinks the Cauldron would agree.

Azriels walk through his room and into the adjoining bathroom. Bathing usually puts him in a better mood, so long as he doesn’t get too caught up in his head. 

Turning on the faucet and slipping into the bath, Azriel tries to empty his mind but his thoughts keep travelling back to the events of the morning. 

He rubs his hands on the back of his neck, feeling quite sore and tense. Not just from the exercises, he had to really work to keep his shadows by his side. They were desperate to go to Aurora, almost as much as Azriel himself. He only let his hold on them slip once by the water fountain, where he spoke to her for the first time. 

‘It’s kind of in my job description… Who says that? What an idiot!’

Azriel had intended to come across as cool and nonchalant, but he just felt dumb. Despite his embarrassment, the thought of Aurora had his head racing, picturing her bent over like she had demonstrated in class. 

‘Fuck.’ 

It didn’t take much for Azriel’s length to harden under the warm water. 

The pull Aurora has on him is too great. Azriel attempts to satisfy himself with his hand, but all it does is leave him wanting more. Wanting her. 

Part Three

[shamandrummer]

How to Do a Therapeutic Drum Massage

A therapeutic drum massage is a profound way to restore the vibrational integrity of body, mind and spirit. Through the natural law of resonance, the sound waves produced by the drum impart their energy to the resonating systems of the body, mind and spirit, making them vibrate in sympathy. When we drum, our living flesh, brainwaves and spiritual energy centers begin to vibrate in response. This sympathetic resonance forms new harmonic alignments, opens the body's energy meridians, releases blocked emotional patterns, promotes healing, and helps connect us to our core, enhancing our sense of empowerment and stimulating our creative expression. A single-headed frame or hoop drum works best for a drum massage. The larger the drum, the greater the resonance. You will need a partner to act as your client. The basic steps are as follows:

First, have your partner lie down on his or her back on a blanket spread on the floor of a quiet room. During the drumming, the client's only task is to remain still and relaxed with eyes closed and to stay aware of what they are experiencing.

Kneel down next to the client and hold the drum so that the lacing or open end opposite the drumhead faces the client. Most of the sound energy from a single-headed drum flows out through the opening opposite the head of the drum. By holding the drum over the client in this manner, a resonating energy current will flow readily into the client when you strike the head of the drum.

Starting at the feet of the client, begin drumming a rapid cadence of about three to four beats per second. Find the drum's sweet spot and make it sing and hum. Work the drum to build up the hum of the overtones. These are the best frequencies for healing.

Crawling along beside the client, gradually move the drum from the feet to the top of the head. Keep the drumhead parallel to the client and 18 to 24 inches above the body.

Listen very carefully to the sound and resonance of the drum as you move it back and forth over the body. It is not unusual for the drum to go flat or lose its resonance over a portion of the body that is in need of healing. When this happens, continue to drum that area until the drum begins to sing again. Let the drum do the healing.

Upon reaching the top of the head, make your way gradually back down to the feet.

Upon returning to the feet, make certain that you drum this area for at least a minute to firmly ground the client back into his or her body.

Standing Drum Massage

A standing drum massage should also be explored. Have the client stand with his or her feet parallel and about six inches apart. Their knees should be slightly bent, removing any strain on the lower back that would occur if the knees were locked. The arms should rest easily at the sides of the body. You should stand about two feet away, facing the client, and perform the basic steps of the exercise as outlined above. You will have to kneel or squat down to effectively drum the client's feet, and then gradually stand as you bring the drum up the body. It is not unusual for the client to rock or sway while being drummed.

A variant of the standing version can be undertaken with up to four drummers. Have the drummers stand at the four cardinal points with the client standing in the center, facing whichever direction he or she feels most appropriate. The four drummers should drum in sync as they move up and down the body. It is not necessary to move in sync, since each drummer may find that a different portion of the client's body requires more attention. Be careful that you don't overwhelm the client with an energy overload. Four drums will generate a powerful vortex of energy and move it up the body from the feet to the top of the head. This ascending surge of energy tends to give the client the sensation of leaving the body through the top of the head. It is very powerful and ecstatic--a peak experience. When the drummers reverse direction, they bring the energy back down into the physical body and help ground the client.

Finally, there is a very powerful group variant of the standing version. The group version works well with eight or more participants. I have facilitated this exercise with groups of up to 40 people. First, divide everyone into two equal groups--one group of drummers and one group to be drummed. All participants in the group to be drummed should stand shoulder to shoulder in a circle, facing outward. The drummers should then form a circle around this inner circle and perform the exercise as outlined above. Upon completion of the exercise, the participants in the inner circle should exchange places with those in the outer circle, then repeat the exercise.

Allow your intuition to guide you when performing a drum massage. Experiment with different postures, tempos, and rhythms. There is no single right way to do it. Each person must ultimately go within to find his or her own way.

[becomeprimed]

GET STRONG AFTER 40: A SIMPLE GUIDE TO BUILDING MUSCLE SAFELY

A STORY YOU MIGHT RELATE TO

You look at the weights.

They used to feel easy. Now they just make your joints ache. Your shoulders are sore. Your knees aren’t happy. You remember lifting heavy in your younger years, but now you’re not sure if it’s worth the effort.

You're not the only one.

Many men in their 40s feel like their bodies are slowing down. Old workouts don’t work anymore. You feel tired, stiff, and frustrated. But here’s the good news: you can build muscle after 40—and it might be the best thing you ever do.

This isn’t about trying to look 20 again. It’s about building strength and feeling confident in your body.

And I’m here to help you do that.

2. THE TRUTH MOST PEOPLE WON’T TELL YOU

Most workout advice isn’t made for men over 40.

It’s too intense, too fast, and doesn’t give your body time to heal. If you want to build muscle now, you need a smarter and safer plan.

3. THE STRONG40 SYSTEM

This simple system has helped many men over 40 build strength without injuries:

S = Start slow: Always begin with warmups and mobility drills. T = Train smart: Focus on good form and steady movement. R = Rest often: Get enough sleep and take rest days seriously. O = Optimize health: Eat well and lower your stress levels. N = Nail the basics: Stick to a few core exercises and improve them. G = Grow steady: Track your progress and stay consistent.

4. COMMON MISTAKES TO AVOID

Mistake #1: Training like you're 25 Lifting too heavy too quickly can cause injury. Take your time.

Mistake #2: Skipping warmups Warming up protects your joints and improves your lifts.

Mistake #3: Not resting enough Your muscles grow when you rest, not when you train.

Mistake #4: Doing too many different exercises Stick with the basics and master them first.

Mistake #5: No plan or tracking Write down your workouts so you know what’s working.

5. YOUR WEEKLY WORKOUT PLAN

Day 1: Push (Chest, Shoulders, Arms)

Warm-up: Shoulder circles, wall push-ups

Bench Press or Dumbbell Press: 4 sets of 6–8 reps

Incline Dumbbell Press: 3 sets of 10 reps

Seated Shoulder Press: 3 sets of 8 reps

Triceps Pushdowns: 3 sets of 12 reps

Day 2: Pull (Back and Biceps)

Warm-up: Arm swings, light rows

Pull-Ups or Lat Pulldown: 4 sets of 6–10 reps

Dumbbell Row: 3 sets of 8 reps

Face Pulls: 3 sets of 12 reps

Bicep Curls: 3 sets of 10–12 reps

Day 3: Rest or Light Activity

Walk, stretch, or do yoga

Day 4: Legs

Warm-up: Glute bridges, leg swings

Goblet Squat: 4 sets of 6–8 reps

Romanian Deadlift: 3 sets of 8 reps

Bulgarian Split Squat: 3 sets of 10 reps

Calf Raises: 3 sets of 15 reps

Day 5: Full Body and Cardio

Deadlifts: 3 sets of 5 reps

Dumbbell Snatch: 3 sets of 6 each arm

Kettlebell Swings or Farmer Carries

15-minute light cardio circuit

Days 6 & 7: Rest or Light Activity

Eating and Recovery Tips:

Eat 0.8–1 gram of protein per pound of body weight

Sleep 7–9 hours a night

Use simple supplements like creatine or Omega-3s

Avoid too much alcohol, and manage stress when possible

6. YOUR FREE BONUS DOWNLOAD

🎁 STRONG40 Starter Kit

A complete 12-week workout plan

Done-for-you workout routine with video tutorials.

Easy warm-up routine

Macro counting

Easy tasks to follow

Accountability actions to keep you accountable

https://coach.everfit.io/package/DI286356 -  for building muscle

https://coach.everfit.io/package/EB631943 - for weight loss

7. READY FOR YOUR NEXT CHAPTER?

You now know more than most guys your age.

The STRONG40 plan isn’t just a workout—it’s your roadmap to strength, energy, and confidence.

You can keep doing what’s not working... or take the first step today.

It’s time to become the strongest version of yourself.

Let’s go!

[healthflex]

Calling all skiers......

Gill Onslow, our in-house ski physio @ Healthflex, shares her advice on how to get the most out of your holiday. Gill, pictured above, is a very experienced skiier herself has lived in Val D’Isere for many winter seasons together with her husband who runs an off-piste ski school - www.alpineexperience.com

Prepare Early 

If you don’t exercise regularly start doing so six to eight weeks before you go. Aim to do some strength work 2-3 times per week and stretching daily. You can add in some more dynamic exercises such as single leg squats, jumps, hops, split squats and side lunges. Also don’t forget to do some work on your cardio-vascular fitness, your core and your balance. A series of exercises can be found on our website www.healthflex.co.uk/downloads There is also a great app called Ski Fit available on the app store.

Warm up before you head to the slopes 

Walk to the bus or the lifts to get your muscles warmed up and do some stretches before you start. Make sure you have appropriate clothing and equipment that is fit for purpose and keep yourself warm. Stretch again after lunch and whilst tempting in the beautiful mountain top restaurants, resist the urge to overindulge! Save yourself for the evening whilst recounting your heroic skiing!

Poor technique and fatigue are your enemy

Be aware that poor technique and getting tired are the two main predispositions to injury. Ski lessons are essential if you haven’t skied before and if you have, maybe consider having a private lesson to brush up on your technique. Make sure you are fit to ski as the fitter you are, the more you’ll enjoy it. You’ll feel less tired as well as reducing your risk of injury

Treatment and Supports

Always wise to seek professional advice early if you have an injury that you think might give you a problem. Gill, along with her colleagues at Healthflex, are happy to assess, treat and rehabilitate any injury in readiness for skiing. There are many aids and appliances that can also help you to feel more comfortable on the slopes ranging from supports to insoles. There are literally hundreds of different types of support so it is prudent to seek professional advice to guide you on what is most suitable for you and your condition.

Medication/Strapping 

Always best to be well prepared and it’s wise to purchase medications, strapping and sun cream prior to skiing and put in your first aid kit. All of these things can be very expensive in resort and hopefully you won’t need them. Well , maybe the sun cream…….

[jupitofitness]

What are the most effective home workouts for losing weight quickly?

If you want to lose weight fast at home, there are some great exercises you can do without any fancy gym equipment. These exercises help burn calories and get your heart pumping! Here are the best ones:

Jumping Jacks: Start by jumping while spreading your legs and raising your arms. Then, jump again to bring your legs together and arms down. This is great for burning fat quickly!

Burpees: Start by standing, then jump down into a push-up position, do a push-up, jump back to standing, and jump in the air with your hands up. It’s hard but works wonders!

Mountain Climbers: Get into a push-up position, then quickly bring your knees to your chest one at a time, like you’re climbing a mountain. This is perfect for working your entire body and burning calories fast.

Squats: Stand with your feet apart, then bend your knees and lower your body like you’re sitting on a chair, and stand up again. Squats help tone your legs and burn calories.

Plank: Get into a push-up position but hold it with your arms straight. Try to stay still for 30 seconds or more. Planks are great for strengthening your core.

You don’t need any equipment, and you can do these exercises anytime at home. But if you prefer a more structured workout or need help, the Jupito Fitness, gym in Malad is an excellent place to get professional guidance.

Doing these exercises consistently will help you shed weight in no time!

[how2fit]

Boxing is equal parts aim and agility, demanding not only powerful punches but also quick-thinking and fast feet. And that means pretty much near-constant movement—and the need for some solid endurance. “This metcon-style workout is designed so that you feel the burn and get your heart rate pumping, no weights, no bag needed,” says Bobbie Jo Davis, CPT, trainer for Rumble Boxing. For those unfamiliar, metcon (metabolic conditioning) is "a hybrid workout combining weights and cardio without too much rest," Davis says. This type of training helps boost metabolism, increase endurance, and burn calories efficiently in a short amount of time. Experts In This Article Bobbie Jo Davis, CPT, NASM-certified personal trainer, coach at Rumble Boxing in NYC, and Nike trainer "Getting the heart rate up and pushing to almost max effort to finish a workout will no doubt have you dripping in sweat," she says. So if you want to keep your energy high from the first round to the last, this 20-minute boxing conditioning routine will train you to punch harder, faster, and longer. Join the movement If you’re following along with our August 2024 Movement of the Month Club, these are the moves for week 3. You’ll do one boxing combo or exercise each day, Monday through Saturday. (But you can do this workout anytime!) Then on Sunday, you’ll put all of the moves together to do the full, 20-minute boxing conditioning workout. Perform each combo for 45 seconds, then do some active recovery (boxer's bounce, step or walk around, shake it out) for 15 seconds. Repeat with the second and third move or combo. Here's your boxing conditioning workout [embed]https://www.youtube.com/watch?v=II7ZlDxnrmw[/embed] 1. Boxing warmup Prep your body for movement with this three-move sequence that combines mobility and low-intensity cardio. Your browser does not support the video tag. Squat to calf raise Stand with your feet shoulder-width apart. Bend your knees and push your hips back to lower into a squat. Push through your heels to stand up from the squat. As you stand, lift your heels off the ground and balance on your toes, raising your calves. Lower your heels back to the floor and repeat. Your browser does not support the video tag. Shoulder rolls Stand with your back straight and arms relaxed at your sides. Slowly roll your shoulders forward. After a few forward rolls, reverse the direction, rolling your shoulders backward. Your browser does not support the video tag. Knee drives Stand with your feet hip-width apart. Lift your arms above your head, keeping your arms straight and hands pointed to the sky. Lift your right knee toward your chest, engaging your core. Lower your right leg back to the starting position, then switch sides. Continue alternating driving each knee up, maintaining balance and core stability. 2. Jack + jab Start off the main portion of the workout with boxing-cardio combos to blast heart rate as you throw punches, Davis says. Your browser does not support the video tag. 1. Jack (bounce as you bring your feet together, then bounce again to return to your boxing stance) and jab (1). Your browser does not support the video tag. 2. Jab (1), duck (bend your knees as if dodging a punch), then cross (2). Your browser does not support the video tag. 3. Jack and jab (1). 3. Hook + duck Your browser does not support the video tag. 1. Lead-hand hook (3), rear-hand hook (4). Your browser does not support the video tag. 2. Lead-hand hook (3), duck, then rear-hand hook (4). Your browser does not support the video tag. 3. Lead-hand hook (3), lead-hand hook (3), then rear-hand hook (4). 4. Uppercut + duck combo Your browser does not support the video tag. 1. Lead-hand uppercut (5), rear-hand uppercut (6), then duck. Your browser does not support the video tag. 2. Jab (1), cross (2), then lead-hand hook (3). Your browser does not support the video tag. 3. Jab (1), cross (2), jab (1), cross (2), lead-hand uppercut (5), rear-hand uppercut (6).

5. Plank walkout with knee drive After all those punches, take a break for some dynamic core work. This combination exercise will help improve your stamina and strengthen your core, Davis says. Your browser does not support the video tag. Stand with your feet hip-width apart. Bend at your waist and place your hands on the mat. Slowly walk your hands forward until you are in a high plank. In the plank, drive your right knee toward your chest, then return to a plank. Repeat with your left knee. After completing the knee drives, walk your hands back to your feet. Stand and repeat. 6. Jab, cross, plank jack "Time for a finisher that will push you to the limit," Davis says. Your browser does not support the video tag. Jab (1), cross (2), jab (1), cross (2), the lower into a plank for 2 plank jacks (hop feet further apart, then hop them back to the start).  

[fitnessnirvana]

Which Are The Best Strength And Resistance Machines For Building Muscle?

Users are guided by gym resistance machines to complete exercises with proper form and range of motion. Resistance machines are better at isolating the targeted muscles since they usually require less core involvement than free weights do to stabilize the activity. This helps with muscle gain because it allows the targeted muscle to be worked without the assistance of other muscle groups.

You don't need to rely on a spotter because machines are more controlled and generally safer than free weights, reducing your risk of injury. Machine workouts are great for beginners or people starting to exercise again after an injury since they provide a predetermined movement path, which requires less technical competence. My top picks for resistance training equipment to gain muscle are:

Cable machine: One of the most adaptable equipment in a gym is most likely the cable machine. It lowers the risk of damage for the typical gym patron and enables them to safely undertake a wide variety of resistance-based workouts. You can perform a wide range of workouts with the cable machine, such as rows, chest presses, and bicep curls, by using a pulley system to produce resistance. Exercises with cable machines create tension throughout, which can make them more difficult than equivalent free-weight exercises and result in the development of greater muscle and strength! Wheelchair users can also easily reach it and enjoy a wide range of motion and easy resistance level changes.

2. Smith machine: A barbell on rails allows the Smith machine, a resistance machine, to offer a guided range of motion for workouts involving higher weights, such as bench presses, lunges, and squats. Even though they can be performed without a machine, those who are inexperienced or have restricted mobility may find the guided motion beneficial since it lowers the risk of injury by promoting proper form. With no spotter available, you may be able to go heavier than you would with a free-standing barbell.

3. Leg press machine: The leg press, as its name implies, works the muscles in the legs, such as the quads, hamstrings, and glutes. The leg press, which is basically a squat variation, lessens the requirement for core involvement to isolate the legs more. For those just starting out or those with lower back issues, it's an excellent substitute for squats. Adding more weights makes it simple to gradually overload the leg muscles by increasing the intensity each week!

4. Lat pulldown machine: Exercises like lat pulldowns and rows can be performed with the lat pulldown machine, which targets the muscles of the upper back, including the lats and traps. This may be made more or less difficult by simply changing the weight, and you can target different muscle groups by changing your grip.

5. Chest press machine: Using a seated position, you may strengthen your triceps, shoulders, and chest by pushing the handles with your chest height forward and extending your arms in front of your body. As an alternative, you can work your upper back and shoulders by sitting with your back to the seat and pushing the handles back slightly behind you.

[fitnessmentor]

Unlocking the Power of Leg Exercises: A Guide

Legs exercises that are better than the back squat? Is it possible?

If you have small legs and think the only way to grow them is by squatting heavy, then you need to rethink your approach.

Troy Adashun explains how he switched up his leg training and managed to achieve impressive strength and muscle gains without using the barbell back squat.

He argues that there are many other lower body exercises that are better when it comes to hypertrophy of the lower body.

“I wanted to make this video because, contrary to popular belief, you don’t need to squat heavy weights to grow your legs. Today’s leg workout for growth will contain no barbell squats whatsoever.”

“When I started lifting, I thought squatting as heavy as I could was the best way to get bigger legs, but it turns out I was training more for strength than hypertrophy. Try this leg workout for bigger legs and feel the difference in the rep ranges, pacing of each rep, and overall exercise selection.”

“These leg exercises will blow up your legs in a short and intense workout. I call this type of training the balloon method, and it’s how I train to grow any muscle.”

Exercises that are Better than the Squat for Lower Body Muscle Gain

Legs Exercises that are Better: Dumbbell Bulgarian Split SquatProbably one of the most painful and effective leg exercises that exists.

Go nice and deep, and don’t cheat the movement.

You will feel this all the way from your glutes to your quads.

Stick to a 10- to 12-rep range for maximum muscle growth gains.

Keep the knees over the toes and overload each leg, one leg at a time. To make the exercise even harder, try paused reps. Hold the bottom position for at least 3 seconds to maximize time under tension.

Legs Exercises that are Better: Dumbbell Walking Lunges Super Set with Hands Over the Head Walking Lunges

This will further fatigue the legs in a functional and challenging way.

Again, the superset will extend the time under tension, which will result in more muscle growth.

Growth Tip: Add bodyweight versions of each exercise as a super set.

Legs Exercises that are Better: Dumbbell Sumo Squats

This is an excellent alternative if you are experiencing any lower back issues or are recovering from an injury.

It is impossible to load as heavy as you would for a back squat, and it forces you to keep your core and spine upright and tight.

You can choose to perform this with an elevated heel if you find ankle mobility an issue. Simply place your heels on a weight or bumper plate.

Make sure to squeeze at the top and concentrate on the mind muscle connection.

Legs Exercises that are Better: Leg Extensions Super Set with Dumbbell Romanian Deadlift

Go for 3 sets of 12 reps of both exercises. The RDLs must be performed immediately after completing the leg extensions.

Form Tip: Point your toes out slightly and squeeze your quads as tightly as possible at the top of the movement.

Troy Adashun believes that the following equation, performed within the right rep ranges, is a great principle for leg growth: “Intensity + Consistency = growth.”

TIME-STAMPS FOR VIDEO:

00:00 Why Squats are killing your gains

00:15 The truth about chicken legs

00:50 The perfect leg workout for fast growth

01:50 One of the most painful leg exercises you can do (but it works!)

03:00 DB walking lunges superset for growth

04:45 Great barbell squat alternative

05:20 Great superset for quads and hamstrings

As a final disclaimer, Troy states that consistent back squatting in the 10 – 12 rep range is a phenomenal way to grow your legs. However, he bebelieves that or beginner athletes this runs in parallel with a higher risk of injury than many of the other exercises that he included in his video.

Muscles of the legs

Your legs are full of lots of muscles that control movement in different ways. Some help you walk, while others help you run or jump. The quadriceps are located at the front of your thigh, while the hamstrings are located on the back side. Both groups of muscles work together to provide power and stability when you’re moving around.

Quadriceps (Quads)

The quads are the muscles that make up your thighs. They extend or bend your knees and straighten your hips. The quadriceps consists of four individual muscles: vastus lateralis, rectus femoris, vastus medialis, and vastus intermedius.

Vastus Lateralis

The Vastus Lateralis is one of your quadriceps muscles. It’s located on the outer side of your thigh, and it helps you extend your leg. The Rvastus lateralis is a large muscle that can be strengthened with exercises such as lunges and squats.

The vastus lateralis is located on the outer side of your thigh.

The vastus lateralis is located on the outer side of your thigh. The muscle extends from the middle of your knee to the top of your patella (knee cap), and it lies underneath a layer of fat.

The vastus lateralis is one of four large muscles making up the quadriceps group in your leg: rectus femoris, vastus medialis, and vastus intermedius are its three counterparts. A small portion of each has an anterior attachment point at your pelvis called an iliotibial band or ITB (pronounced I-T-B). This band helps stabilize and support these muscles as they bend your knee forward or back during exercise or daily activities like walking up stairs or climbing into bed after a long day at work.

Rectus Femoris

The rectus femoris is a quadriceps muscle. It makes up one-quarter of your thigh muscle and originates at your pelvis and inserts at the tibia and patella. This segmented muscle is responsible for flexing your knee joint, which helps you move forward when running or walking uphill.

ectus femoris also helps to stabilize your hip as you perform other movements that involve twisting or bending in different directions (for example, kicking a ball).

The rectus femoris runs down the center of your thigh.

The rectus femoris is one of the quadriceps muscles, located on the front of your thigh. This muscle runs down the center of your thigh from your hip to your knee, attaching to the patella (knee cap) in its final few inches.

This muscle is responsible for extending (straightening) and flexing (bending) the knee joint, which allows you to move forward and back in walking motions, as well as turn and twist when running.

Vastus Medialis

The vastus medialis is a muscle located on the inner side of your thigh. It attaches to your knee cap and helps you extend and flex your legs. It also helps you flex your knees by turning inwards. The vastus medialis can help prevent injuries like ACL tears because it is used to stabilize the knee joint during movement.

The vastus medialis is located on the inner side of your thigh. It attaches to your knee cap.

The vastus medialis is located on the inner side of your thigh. It attaches to your knee cap, and helps straighten your leg.

Vastus Intermedius

Vastus intermedius is located underneath the rectus femoris and extends from your hip to your knee. It attaches to your knee cap, which helps it extend and flex legs, as well as flex knees.

The vastus intermedius is located underneath the rectus femoris and extends from your hip to your knee.

The vastus intermedius is located underneath the rectus femoris and extends from your hip to your knee. It is a quadriceps muscle, which means that it helps flex your knee.

Hamstrings

The hamstrings are located on the back of your thighs. These muscles help you extend and flex your legs. They also work with your quadriceps to flex or bend your knees, as well as help prevent injuries such as ACL tears.

If you’re an athlete who needs to increase speed, stability or power, having strong hamstrings is beneficial. For example: if you’re playing football (American or otherwise), having strong hamstrings will allow you to make sharper turns when running downfield because they help keep your body upright while sprinting instead of letting it fall forward when turning left or right at high speeds like it might otherwise do so easily without strong hamstrings supporting them!

Your legs are full of lots of muscles that control movement in different ways

Your legs are full of lots of muscles that control movement in different ways. The quadriceps and hamstrings are the main muscles on the front and back of your thigh, respectively. The vastus medialis is on the inside of your leg. Abductor muscles (the gluteus medius and minimus) support hip motion while adductor muscles (adductor longus, brevis and magnus) squeeze in from each side to hold things together!

[dietandfitnesstips]

7-Minute Workout for Busy Moms

Being a mom is hard work, and it’s easy to forget to take time out for yourself and your health. But it’s important to make sure you’re taking the steps to stay fit and healthy.

The good news is, you don’t need to find hours in your day for an intensive workout. All you need are seven minutes, and this fitness routine will have you feeling energized, strong and ready for anything.

Warm Up

Before doing any exercises, it’s important to warm up. March on the spot for 30 seconds to get your heart rate up and loosen up your body.

Leg Kicks

The perfect exercise to start off your seven-minute workout is leg kicks. This move raises your heart rate and strengthens your core muscles, helping to improve your flexibility and balance.

Stand up straight, and ensure your core and glutes are engaged. Swing one leg up as high as you can, and keep it as straight as you can. Stretch your left hand out forward and try to touch your foot, before bringing it back down. Alternate kicking out each leg as many times as you can within 60 seconds.

Waist Whittler

Next, take on waist whittlers. This move helps to tone the oblique muscles that run down the sides of your waist, improving your core mobility and stabilizing your muscles.

Stand with your feet shoulder-width apart, knees slightly bent and arms crossed over your chest. Next, bend towards the right from your waist and reach your right hand out and down. Return to the center and alternate sides for 60 seconds.

Lunge To Kick

This compound exercise combines two movements and is a great way to get your heart rate up and build your core strength.

Start with your feet hip-width apart and lunge your right leg behind you, with your left leg at a 90-degree bend. Kick your right leg out in front of you as you come back to the standing position. Repeat for 30 seconds on the same leg and then switch legs for the other 30 seconds. Have a eye at PhenQ ,Uk Diet formula here.

Speed Skater

Speed skater improves stability in your hips, knees, and ankles. It’s a movement challenge that you can enjoy while providing great cardio benefits.

Start by swinging your right leg out behind you. Bend your left leg and bring your right arm forward, whilst your left arm goes back. Hop to change sides so your left arm is in front and your left leg behind. Swap sides just like a speed skater and keep going for 60 seconds.

Side Shuffle

This move will help to build lower body strength and requires no equipment.

Start in a squat, with your knees and hips bent and hands clasped out in front of you. Whilst staying low, step sideways a couple of paces to your right and feel the stretch in the side of your leg as you move. Between each pace, bring your feet together. Repeat this by going left and continue to alternate sides for 60 seconds.

Punch and Crunch

This exercise boosts your heart health and encourages your arms, back, core and legs to become stronger.

Start with your legs out wide and fists close to your body and elbows out. Punch one arm out straight and then the other, four times. Next, lift your right knee as high as you can and put your arms by your sides. Step your right foot back and bring the other up into another knee crunch. Repeat four on each side for 30 seconds.

Step In and Out

The final minute of your seven-minute workout will target your legs and upper body. Step aerobics is a great way to boost your mood and energy levels. Here is a best appetite suppressant uk, online.

Stand up straight with your arms by your sides. Step your right foot out and then the left and raise your arms above your head. Then, step your feet back in and lower your arms. Again, step your feet out and raise your hands to shoulder height. Get back into the starting position and repeat for 60 seconds.

Take Time for Yourself

No matter how long your workout, or how hard you push yourself, it feels great to be active. Remember, even with the busiest of schedules, you can make the time to make yourself a priority. Taking seven minutes out of your day to exercise will have lasting benefits for your mental and physical health.