fitnesflag · 6 months ago
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Maximize your workout potential with these key pre-exercise steps: warm-up to prevent injury, hydrate for peak performance, fuel up with the right nutrients, and mentally prepare for success. Get ready to crush your fitness goals with these essential strategies
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2-love-tale · 11 days ago
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Foam Rolling and Stretching for Muscle Recovery: Enhance Flexibility and Reduce Soreness
Outline Introduction The Importance of Muscle Recovery in Your Fitness Routine How Foam Rolling and Stretching Enhance Recovery Understanding Muscle Recovery: Why It Matters The Science Behind Muscle Repair and Growth How Recovery Impacts Long-Term Performance What is Foam Rolling? Foam Rolling Explained: A Simple Tool for Deep Tissue Massage The Benefits of Foam Rolling for Recovery and…
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girlwithrituals · 11 days ago
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GLOW UP GUIDE FOR 2025⠀
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READ: On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And considering that 2025 is precisely these many days away, why not start with our glow up plan already?
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Physical Glow Up-
BODY
— 5-10K steps a day.
— 7-8 hours of sleep.
— workout everyday for 1 hr atleast- yoga/stretching/pilates/cardio. a workout may take one hour, but your mood will be boosted for the next 12 hours.
— posture training.
— sunlight exposure after waking up for at least 10 minutes.
NUTRITION
— 2-3 liters of water every day.
— limit your caffeine intake.
— avoid sugars as much as you can.
— high protein diet, pre and probiotics.
— more fruits and veggies (+ green smoothies if you like).
— no junk/processed food/trans fat.
— no eating after 8 pm.
SKINCARE
— be clear on your skin type (oily, dry, combination, sensitive).
— once you're clear, use these accordingly- cleanser, toner, targeted serum, eye cream, moisturizer, sunscreen (≥50 spf).
— keep your bedding clean as well.
— no picking of skin on your lips, cuticle etc.
— gua sha to help improve blood circulation and lessen toxins.
— cold therapy may take three to five minutes of being uncomfortable, but your energy levels will be boosted for the rest of the day.
— remove makeup before you go to bed.
BODY CARE
— shower every day.
— exfoliate 2x a week.
— use body lotion (shea butter/aloe vera gel/coconut oil).
HAIR CARE
— wash hair 2-3x a week
— oil your scalp 2x a week, at least 3 hours before shampoo.
— hair mask 1x per week.
— never brush wet hair.
— use silk pillow case.
HYGIENE
— brush your teeth 2x a day, clean tongue and the roof of the mouth daily.
— floss daily.
— cut your nails 1x a week, never remove the cuticles.
— glycolic acid under arm for odor and discoloration.
— never use soap on your coochie.
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Mental Glow Up-
MINDSET
— set clear goals- define and breakdown your aspirations.
— start your mornings with positive affirmations.
— surround yourself with uplifting content and people.
— be shamelessly selfish to your career and mental health, remove anyone or anything that doesn't align with your priorities and wellbeing.
— boost your brain health by these 4 neuroscience tools:
difficult first: start your day with the most difficult task (cortisol and dopamine are high in the body meaning that your body/mind is primed to work).
rest your eyes: introduce a micro-pause after learning by resting/closing your eyes - will help retain information better.
tomorrow's worries: write tomorrow's to-do list before bed as it is proven to be effective in helping you fall asleep.
find time to play: engage in low-stake play. can be anything you find fun but where the outcome doesn't matter (induces neuroplasticity + reduces stress).
MIND
— meditation might take as low as ten minutes, but your focus will be improved for the rest of the day.
— no social media after waking up and at least an hour before bed.
— keep aside 1 hr of time to read daily! reading a new book may take five hours, but you will keep the knowledge forever.
— journaling, gratitude.
— digital detox once a week or for 12 hours.
— limit unnecessary screentime, unfollow or cut off people you don't want to see.
JOURNALING
— choose a regular time each day to journal, making it a part of your routine.
— find a quiet, comfortable place free from distractions. light a candle if you want.
— allow your thoughts to flow without censoring or editing.
— write about your feelings and emotions to understand them better. write about things you are thankful for to boost your mood. write about your short-term and long-term goals. identify what triggers certain emotions or reactions
— set a timer for 5-10 minutes and write continuously during that time.
— reflect on both positive experiences and challenges.
— make lists, journal your thoughts on these questions.
— journal at night to clear your mind before bedtime, because emotions and thoughts lose their power once we acknowledge them.
— a gratitude practice may take five minutes, but your mindset will be shifted for the rest of the day.
AFFIRMATIONS
— customise affirmations to your needs.
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Personal Life-
WEEKLY TASKS
— initiate small changes: begin with small, manageable tasks such as making your bed or cleaning your room every sunday.
— celebrate your success: reward yourself when you achieve your goals or have a consistently productive week. consider treats like buying flowers for yourself or watching your favorite show.
DAILY WORK
— set achievable goals: establish realistic goals for the day, week, or month ahead.
— track your progress.
— organise your work space, declutter your shelves etc.
— embrace the power of lists: keep a list of tasks to be done and their deadlines. this way, you start each day with a clear plan. to make it visually appealing and motivating, consider using productivity apps like evernote, habit tracker, or notion.
PRODUCTIVITY TIPS
— wake up early.
— plan ahead everything, do scheduling. you can use:
google calendar / notion / tasks .
— if the task takes less than 2 minutes to finish, do it immediately.
— countdown rule, if you are procrastinating, count 1-2-3-4-5 and jump.
— start slow, don't rush and try to do everything at one time.
— follow a proper routine, use app locks based on screentime.
— pomodoro technique, 25 min work, and 5 min break.
— schedule longer break times as well e.g 30 min nap.
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wellhealthhub · 1 year ago
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Unlock Flexibility: Effective Techniques for Stretching Your Glutes
Enhance your flexibility and optimize athletic prowess through comprehensive glute stretches. Explore dynamic versus static stretches, common pitfalls, and an invigorating pre-workout regimen. Dive in to discover more! Introduction: In the realm of peak physical performance, the significance of supple and robust glutes cannot be overstated. Irrespective of whether you’re a seasoned athlete or an…
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dreorig · 1 year ago
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Oh wow, you just happen to be taller and broader than your mercenary boyfriend!
[ deadpool x dom male reader | nsfw under the cut | had this sitting in my drafts for a while now so uhhh forgive any mistakes :P ]
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First things first. He thinks that's so hot of you.
He brags about you to everyone. Everyone. Random people, someone's he's fighting with, a friend; they all will hear about how handsome and tall Wade's boyfriend is.
Wade gets heart eyes when you both are in public and you hold his waist or hug him from behind. A subtle possessive squeeze on him will also do the job.
Wade will steal your clothes. He is 6'2, do you seriously think he'd ever have another chance to feel smaller in someone else's clothes anytime soon? Yeah, he's not losing this chance.
How many times can he ask to arm wrestle with you until you threaten to cut his vocal chords?
"So we can't get to decide what we're getting for dinner and we both want different things..." "Wade—" "There's only one way to solve this situation..." "Wade. No." "ARM WRESTLING!" "NO."
You will give him piggy backs and carry him around in bridal style either you like it or not. It's a demand.
He jumps at you randomly. First time he did that he jumped from behind, but you didn't know that was him, so your instincts made you grab that apparently stranger and throw him across the room, making him hit a wall. Wade fell even more for you right then and there.
Wade was mesmerised. You desperate; so you ran towards him, already chanting an infinite amount of sorry's. "Shit. Sorry, sorry, sorry! I didn't mean to—" your apology was interrupted by the sound of Wade's laugh, which took you aback a little. Wade jumped to his feet and into your arms, this time you caught him properly. He wrapped his legs around your waist and arms around your neck, his chest still trembling with laughter. "Do you know how unbelievably hot that was? Never stop manhandling me."
Wade can reach the top shelves just fine but will ask you to grab the things instead. He just wants to enjoy his tall dog privilege.
He will always go to the gym with you if he's not busy re-killing former US presidents, slaughtering some asshole or pestering Logan. Hell, Wade loves to see your muscles flexing and your sweaty self after a good workout.
Asking you to pick him up (like this) became a part of your workout routine. He giggles and melts in your hold because he loves the fact that you pick him off the ground so effortlessly, like he's a piece of paper.
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Fuck him doggy style and slap his ass with your big hands and you'll hear the loudest moan ever.
So loud you'll probably need to slip a few fingers inside his mouth to keep him shut. You don't need any neighbours hearing what's yours only.
You know what they say about big hands, eh? Wade knows it better than anyone and God, he loves the way you stretch him. Naturally he's got a high pain tolerance, so you being big and making him see things without having to use a toy is just perfect.
Doesn't mean you never use toys, tho. Fuck Wade's face and make him gag on your big cock while he has a dildo deep inside him, he'll give you the biggest puppy eyes ever as he humps on your leg.
You reminding him of your size difference never fails to make him wet. Never fucking fails. Tell him he should stand in front of you to get a better view since you're taller and he won't hide the fact that his underwear is already stained with pre-cum.
No marks such as love bites will stay on Wade's body due to his healing factor, much to his and your dislike, but eventually you found a way to claim him as yours — he's got to wear one of your shirts while you so relentlessly fuck him and even after you're done. Your scent and sweat that lingers on the fabric make Wade's head spin, often leading him to beg for you to fuck him once again.
Plus wearing your clothes just feels right. The way they're always oversized on him serves to remind him of how much bigger you are. He's got a size kink, he can't help it.
"Aren't you my little bitch?" you increased your pace. "Fuck, yes, yes," he pushed his hips down, meeting your thrusts. "Did I fuck you dumb? Use your damn words," you growled in his ear. Wade's cock throbbed at that. He was indeed beginning to think you fucked him dumb, yet he replied, "Arghh— yes, shit, yes, I'm your little bitch~" "Yeah, that's right. Let me show you how a real man treats a little bitch like you," you slapped his ass so hard even your own hand burned a little. Wade came right away without even having to touch his cock this time. How many times was it now? Not that he cared, he just wanted more, more, more. You chuckled, pleased with your own work. "Look at what a slap can do to a little bitch in heat." Wade wasn't sure of what you really said, but his ears caught "little bitch in heat" and he smiled dumb, more than happy to know he was your little bitch in heat.
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prismuffin · 2 years ago
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The MW2 boys reaction to you calling them pretty boy
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w/ Price, Gaz, Ghost, Soap, Alejandro, Rudy
warnings?: swearing, mentions of drinking
*gn reader ( can be read as any gender ! )
!-!more under the cut!-!
John Price:
—You calling him pretty boy would definitely catch him off guard.
—Honestly he thinks it's a dare
—Depending on how well he knows you he might let it slide, unless you're in public or around other members of 141, then he'll reprimand you for it.
—Secretly enjoys it but tries not to show any reaction
"Drinking all by yourself pretty boy?"
John's head snapped in your direction, seeing you leaning against the counter. He was currently at the bar having a drink though your presence completely caught him off guard. He eyed you up and down before taking another sip of his drink, already sensing the headache inducing conversation ahead. "Pretty boy?" He questioned, his body jolting in a silent laugh, though it was more out of disbelief than anything. "Never call me that again Sergeant." "Yes sir."
Kyle "Gaz" Garrick:
—Did he hear you right?
—Is honestly super flustered but is very happy with the new nickname, he's still very confused at the suddenness of it though.
—He's super smiley all day afterwards like it's all he can think about. Price had to ask him what was had happened to make him so happy.
Gaz was going through a routine pre-workout stretch in the training room. He had more of a lean build compared to some of his mates and though that doesn't make him any less capable it still made him feel as though he has to keep up sometimes. "Nice arms you got there pretty boy!" He turned his head in your direction, his eyebrows raised as he watched you wink at him before disappearing into the hallway. He beamed, feeling a bit more energized than before. He completed his workout with a confidence boost, nobody could tear Gaz down that day. He knew he was getting questioning looks from Price about his smiley attitude but he didn't care.
Simon "Ghost" Riley:
—He's so confused? Like did you really just say that to him of all people?? The guy wearing the mask all the time???
—Like Price, he thinks it's a dare or a joke you got forced into by Soap or something
—Doesn't know how to take random genuine compliments that have no context so please bare with him
—Might just fully ignore you honestly, especially if its early mornings
Ghost sighed as he walked into the common room. Soap and Gaz were talking about something in the corner of the room while Price seemed to be sat reviewing some files, you standing over his shoulder. You noticed him first, your eyes catching his as he stood in the doorway. You nodded your head at him, "Morning pretty boy." He blinked at you, seeing if you were serious. It wasn't something he had expected to leave your mouth and he didn't know how to react, he was thankful for his mask at times like these. Noticing your greeting, Price had turned and nodded to him as well before the both of you went back to looking at the files. He mumbled a "Fuckin' 'ell" as he walked deeper into the room. He just hoped that nickname wouldn't stick.
John "Soap" MacTavish:
—He easily accepts the new nickname with a smirk
—Two can play that game 'cause he'll definitely flirt back a little to be honest
—You're just adding fuel to his ego ya know
—Like Gaz he's just a big ole happy boy after you call him pretty boy
Soap was with Ghost in the locker room on base. He was chatting with Ghost, though it was more like he was talking while Ghost was listening, only giving input when he felt necessary. You'd walked in when Soap had just taken off his tactical vest, leaving him in nothing but a tight black shirt. A whistle cut through the air, catching the attention of both men. "Looking good pretty boy." Soap's expression morphed from confusion to that of an amused one. A smirk rested on his lips as he crossed his arms. "Not lookin' too bad yourself there la' " He winked before hearing Ghost groan about how you two were being gross.
Alejandro Vargas:
—It catches him off guard much like Price but he quickly gets over his shock
—Like Soap he's more than likely to flirt back with you
—Finds it funny, especially if it comes from nowhere
—Will tease you to hide his own flustered state
You were currently occupying yourself by cleaning off one of your favorite submachine guns. It was then that Alejandro had walked in with Rodolfo. They were both coated in sweat after a morning run which Rudy had immediately left to wash off. You would have joined them both had you not been minorly injured on one of the recent expeditions. You weren't complaining though, you got to rest all day and take in sights like this. A smirk found its way onto your face as your eyes scanned over Alejandro's form. "Welcome back pretty boy." Alejandro shook his head, a smile resting on his face. "Ten cuidado amigo/a, falling for me can be dangerous." (Be careful, friend)
Rodolfo Parra:
—He's flattered to say the least, he definitely wasn't expecting it but he's not mad at all
—Like Gaz and Soap he's very smiley afterwards
—You made his day with such a simple compliment and he secretly hopes the nickname will stick cause it makes his heart flutter.
Rodolfo was currently training some new recruits for Los Vaqueros, yelling semi-threatening words of encouragement as he watched them run the track. The yelling along with the heat had made him a bit lightheaded though he fought against the feeling. He jolted when a hand clapped his back, turning to see your face greeting him with a smile. "You doing alright pretty boy?" If you asked Rudy later he'd definitely blame the blush rising in his cheeks on the heat. "S-Sí, I'm ok." You tilted your head, unhooking your hip flask from your belt. You held it out to him "Cuídate Rudy." (Take care of yourself) He nodded, grabbing the flask from your hand and taking a big sip before handing it back to you. "Gracias." "De nada."
----!----
( first time writing for COD men I hope it turned out ok !! )
Thanks for reading! Have a great day/night!!
My requests are OPEN but you can still send me messages to see if I'm close to opening them again!
See my DIRECTORY for upcoming fics!
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madi-is-kinda-cool · 14 days ago
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⍟𝐢’𝐥𝐥 𝐡𝐨𝐥𝐝 𝐲𝐨𝐮 𝐭𝐨 𝐢𝐭⍟
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𝐏𝐚𝐢𝐫𝐢𝐧𝐠: 𝐁𝐮𝐜𝐤𝐲 𝐁𝐚𝐫𝐧𝐞𝐬 𝐱 𝐀𝐠𝐞𝐧𝐭 𝐅𝐞𝐦𝐚𝐥𝐞!𝐑𝐞𝐚𝐝𝐞𝐫
𝐒𝐮𝐦𝐦𝐚𝐫𝐲: 𝐀𝐟𝐭𝐞𝐫 𝐚 𝐫𝐞𝐬𝐭𝐥𝐞𝐬𝐬 𝐧𝐢𝐠𝐡𝐭, 𝐲𝐨𝐮 𝐝𝐞𝐜𝐢𝐝𝐞 𝐚 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐬𝐞𝐬𝐬𝐢𝐨𝐧 𝐜𝐨𝐮𝐥𝐝 𝐡𝐞𝐥𝐩 𝐩𝐚𝐬𝐬 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞. 𝐀𝐟𝐭𝐞𝐫 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐧𝐞𝐰 𝐭𝐞𝐚𝐦 𝐦𝐞𝐦𝐛𝐞𝐫, 𝐁𝐮𝐜𝐤𝐲 𝐁𝐚𝐫𝐧𝐞𝐬 (𝐰𝐡𝐨 𝐣𝐮𝐬𝐭 𝐬𝐨 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐭𝐨 𝐛𝐞 𝐲𝐨𝐮𝐫 𝐭𝐲𝐩𝐞), 𝐰𝐡𝐨 𝐚𝐬𝐤𝐬 𝐲𝐨𝐮 𝐭𝐨 𝐬𝐩𝐚𝐫 𝐰𝐢𝐭𝐡 𝐡𝐢𝐦 𝐰𝐡𝐢𝐜𝐡 𝐦𝐚𝐲 𝐨𝐫 𝐦𝐚𝐲 𝐧𝐨𝐭 𝐭𝐮𝐫𝐧 𝐢𝐧𝐭𝐨 𝐚 𝐥𝐢𝐭𝐭𝐥𝐞 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝐣𝐮𝐬𝐭 𝐬𝐩𝐚𝐫𝐫𝐢𝐧𝐠.
𝐖𝐚𝐫𝐧𝐢𝐧𝐠𝐬: 𝐁𝐮𝐜𝐤𝐲 𝐁𝐚𝐫𝐧𝐞𝐬 (𝐡𝐞 𝐝𝐞𝐬𝐞𝐫𝐯𝐞𝐬 𝐡𝐢𝐬 𝐨𝐰𝐧 𝐰𝐚𝐫𝐧𝐢𝐧𝐠), 𝐦𝐢𝐥𝐝 𝐥𝐚𝐧𝐠𝐮𝐚𝐠𝐞, 𝐢𝐦𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐨𝐧𝐬 𝐭𝐨 𝐬𝐦𝐮𝐭 (𝐧𝐨 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐝𝐞𝐬𝐜𝐫𝐢𝐩𝐭𝐢𝐨𝐧𝐬 𝐨𝐟 𝐬𝐦𝐮𝐭), 𝐫𝐞𝐚𝐥𝐥𝐲 𝐛𝐚𝐝 𝐝𝐞𝐬𝐜𝐫𝐢𝐩𝐭𝐢𝐨𝐧𝐬 𝐨𝐟 𝐟𝐫𝐢𝐞𝐧𝐝𝐥𝐲 𝐜𝐨𝐦𝐛𝐚𝐭, 𝐢𝐟 𝐢 𝐚𝐦 𝐦𝐢𝐬𝐬𝐢𝐧𝐠 𝐬𝐨𝐦𝐞 𝐥𝐞𝐦𝐦𝐞 𝐤𝐧𝐨𝐰
𝐖𝐨𝐫𝐝 𝐜𝐨𝐮𝐧𝐭: 𝟏,𝟓𝟑𝟗
𝐀/𝐧: 𝐌𝐲 𝐟𝐢𝐫𝐬𝐭 𝐭𝐢𝐦𝐞 𝐭𝐫𝐲𝐢𝐧𝐠 𝐭𝐨 𝐰𝐫𝐢𝐭𝐞 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 ✨𝐬𝐦𝐞𝐱𝐲✨ 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐬𝐦𝐮𝐭 𝐬𝐨 𝐈 𝐡𝐨𝐩𝐞 𝐭𝐡𝐚𝐭 𝐢𝐭 𝐢𝐬 𝐮𝐩 𝐭𝐨 𝐩𝐚𝐫. 𝐄𝐧𝐣𝐨𝐲 𝐦𝐲 𝐛𝐞𝐚𝐮𝐭𝐢𝐟𝐮𝐥𝐬 𝐚𝐧𝐝 𝐡𝐚𝐩𝐩𝐲 𝐫𝐞𝐚𝐝𝐢𝐧𝐠💖💝
It was another one of those nights when your ruffled mind made a restless pillow. You lay in your bed staring at the ceiling, listening to the seconds tick on the clock. Frustrated, you rubbed your eyes before turning and looking at the time. 2:41 AM flashed in a dimmed red light on your nightstand. With a long groan, you get out of bed and change out of your sleepwear into a pair of black leggings and a sports bra. You figured that at this hour, the only thing you could do was train, as no one in the compound should be awake like you were tonight.
With your water bottle and a towel, you walk into the compound's training quarters with your favourite song blasting through your headphones. Placing your belongings on a nearby bench, you throw down a stretching mat in the middle of the room and begin your pre-workout stretch routine. Unbeknownst to you, a super soldier suffered from a restless sleep similar to yours that night. Since arriving at the compound two weeks ago, Bucky Barnes has had a hard time adjusting to his newfound "home." The lavish building with far more advanced technology than what he used to make him uneasy.
Like you, he leaves his room in gym attire and a water bottle, hoping that a late-night training session can put his mind on pause for a bit. As he walks in, he stops at the entrance for a second when he sees you warming up in the training room.
When you finally end your warmup stretch, you turn around and see the new addition to the team standing at the entrance, watching you analyse your movements. You take your headphones out and watch him carefully. You remember the day Steve introduced him to the team and how captivated you were by Bucky's natural beauty. You remembered how his eyes almost made you choke on your drink, how the eye contact he held with you took your breath away. You also remember how Steve told you that Barnes wasn't quite talkative.
"I didn't realise anyone would be up at this hour," you said as you approached him from your mat. He hummed in response as he briefly looked you up and down before looking around at the room itself. You catch on and leave his way before entering the room to collect your mat.
"I'm not sure if you have toured the building quite yet but as you can see this is the training quarters. You have everything from weights to a sparring ring to treadmills," you point at the equipment to emphasise your statement. He walks in with you, looking around with curiosity etched into his features. "Are you a workout alone or with a partner kind of guy?" I asked, turning back around to look at him.
He looks at you for a second. "Alone" he mumbled under his breath. You nod at his response and walk over to the punching bags to get some reps in.
After some time, you sit on the bench with your belongings and take a break from your workout. Looking around, you see Bucky at the weight station across the room. He is bench pressing all the weights that were able to fit on his barbell (which appeared to be at least 600 pounds) like it was nothing.
You become lost in thought watching him, your mind wandering to places where they shouldn't travel. You watch as the plates of his metal arm shift and the veins of his flesh arm rise to the surface at every rep, thinking about how thick and massive they are compared to you. I wonder how his arms would feel around my body. You squeeze your eyes shut and shake your head. Where the hell was your mind going? You must be exhausted, you think to yourself.
When you open your eyes and look back at him, you see that he is watching you now. You quickly look away, flustered, thinking about how he must have caught you giving googly eyes to him. You shake it off and tell yourself that he probably wasn't paying attention.
"Umm, Y/n, that was your name, right?" you hear him say a couple of feet away from you now. You stand to address him only to realise how massive he actually is. He is towering over you with at least a head length on you. "Y-yes, that's me. How can I help you?" you stutter a response.
"Is it alright if you spar with me for a bit?" he mutters. If not, I completely understand. I know that I am way more physically advanced than the average person, but—" he rushes his statement out timidly.
"Of course, there's no need to worry about your abilities. You haven't seen what I can do yet," you say teasingly as you walk past him into the sparring ring and wait for him to join you. He hesitantly walks into the ring with you. How about we start off light and ask each other questions to get to know each other? Does that sound alright?" you suggest in hopes of breaking him out of his shell.
He nods once before shaking your hand to signal that he is ready. The two of you circle momentarily, studying each other's movements. You are quick to throw the first punch that Bucky blocks. "So, what do you like to do for fun?" you ask, blocking a kick thrown at you. "Read. I like to read," he grunts as he retracts his leg. "What do you like to do?" he shot the same question back at you. "I like to think I'm good at cooking, but I almost burnt the building last month." You laugh as you punch and kick at him.
He blocks your attack and lands a kick to the side, sending you stumbling back. You straighten up and charge him with a tornado kick that lands and brings him to one knee. From his position on the floor, he grabs your ankle and pulls your leg out from under you. You fall on your stomach and get pinned by his knee resting on your back. You tap out, and he releases you instantly. You both pop up from the floor and catch your breath. You watch him momentarily, "Do you train often?" you question.
"Every night, usually," he retorts. You shake hands once again and begin sparring again. After a couple of minutes of fighting, he pins you on your stomach again. This time, he has your arms held behind your back as he straddles the back of your thighs. Both of you are sitting like that momentarily, not caring to move. That is until he finally leans down, his lips grazing the shell of your ear. "Do you always eye fuck your teammates when they are working out?" he whispers into your ear. You pause and hold your breath is shock. He saw me earlier, he actually caught me gaping at him and all his glory.
Out of a sudden confidence rush, you turn your head to the side to try and get a glimpse of his face. "Only if they look like you…" you retaliated in hopes that was the answer he wanted. When he doesn't move from his spot, you start to panic, thinking maybe your response was inappropriate. Right as you're about to apologise, he flips you over and pins your wrists about your head, his face only an inch from yours.
"Is that so?" he husked out as he stared directly into your eyes. "Do I make you all hot and bothered?" You nod your head in response while keeping direct eye contact.
"I saw how you looked at me when I first arrived, I saw how your body reacted when I first locked eyes with you. I felt the same thing when I say you. Prettiest little thing I've ever laid my eyes on," he whispers as he dips his head into your neck. "Almost crumpled where I stood watching you stretch on that mat earlier. Made me wanna do things that I shouldn't say out loud. Had me thinking so many dirty thoughts," he releases your wrists and places his hands on each side of your head.
In a fit of adrenalin, you flip the both of you over. Now he is laying on his back in the ring with you straddling his waist, holding yourself up with your hands on his broad chest. "You going to act on those dirty thoughts?" you ask teasingly with a smirk.
"If you'll let me…" he retorts as he sits up on his elbows to try and connect his lips to yours in a kiss. Quickly you pop up and walk out of the ring. Bucky sits up confused and follows you to where your belongings are.
"Wait, where are you going?!" he asks panicked, hoping he didn't cross a boundary. As you walk to the entrance, you turn around right before you walk out. "Take me on a date first, then I'll hold you to it," you say with a smirk before walking out, leaving Bucky alone in the training quarters.
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forcedtogrow · 19 days ago
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DAWG okay so masc transguy to masc transguy, WHAT THE FUCK IS YOUR ROUTINE
i haven't had regular access to a gym until now and i gotta get your physique man. i'm pre everything and i wanna make sure i have pecs post-top surgery someday it may or may not be so that i can pin my future bf to the mattress and plow him. if that means anything.
My current routine has been changing because I’m not patient and I very much like to push myself to the limit. If I didn’t have obligations to my job and people in my life I’d probably workout 2 hours a day, but that’s not the case. I worked up to this routine and am trying out higher volume right now, which seems to work for me. Also, my current split might seem weird because I don’t do shoulders and chest the same day, but I like to do them separately to be able to push myself as hard as possible on both muscle groups, which isn’t possible when I do them together. You need to do flat, incline, and decline bench for the results you want, period. The accessory stuff for chest is not that important which is why I don’t incorporate much of it right now, but I will throw in chest flys or something randomly.
Current 5 day split routine:
Upper Body Power Day:
Bent over barbell row 3x5
Pull up 3 sets to failure
Rack chin up 3 sets to failure
Decline dumbbell bench press 2x5-8
Decline bench press again but my palms are facing towards me, so the dumbbells are facing in at a V shaped angle (targets slightly different lower chest) 2x5-8
Triceps dip (weighted) to failure 3 sets
Seated overhead press dumbbell 3 sets to failure at weight 70% of my max
Lower Body Power Day:
Barbell squat 3x5, heavy as possible
Hip thrust 3x5, heavy as possible
Deadlift 3x5, heavy as possible
Standing calf raises (smith machine, standing on a platform so my calf can stretch down) 4x15
Leg extension 2x 12-15
Leg curl 2x12-15
Russian twist holding 35lb plate on a decline bench 2x30
Decline crunch holding 25lb 2x30 or failure
Hanging leg raise holding 15lb dumbbell between my ankles 3x15
Back and Shoulders Hypertrophy:
Bent over barbell row 6x5
Rack chin up 3x12 or more
T-bar row 3x12
Lat pulldown 3x10-12
Seated overhead press barbell 3 sets to failure (I find standing makes it easier, so I always do overhead sitting)
Ez bar front raise 3x12-15+
Reverse cable fly 3x10-12 or more if possible
Dumbbell shrug 3x10-12 or failure
Lateral raise 3x10-12
Chest/arms hypertrophy:
Barbell Bench press 5x5
Incline bench press dumbbell 4x10-12, very slow, take arms wide and to the lower chest, and press up at an angle towards upper chest
Incline bench press smith machine 2x10-12
Preacher curl 4x10+ (if I’m feeling it I might do up to 20+ reps right up until I’m afraid I’ll hurt myself)
Decline bench barbell (70-80% of max weight) 2x10
Chest press machine 2x12 or to failure
Cross body curl 3x12
Tricep cable extension 3x10-12
Cable hammer curl drop set, start at weight you can do 12 reps of and descend for 4-5 sets going to failure at each weight
Legs whatever day:
Barbell squat 7x failure for each set basically
Hip thrust 70-80% of max for at least 3x12-15
Calf press on leg press 4x15
Leg press 2 sets, but for each set do 10 reps and wait 20 seconds and do 10 more reps.
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stillfoodforguys · 1 year ago
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This meathead had been stalking me around the gym all day. Every time I glanced in his direction he shamelessly made eye contact with me and smirked, but I was too nervous to tell him to leave me alone. I just did my best to ignore him and carried on with my routine, ending with a few sets of bench presses like I usually do.
Just after finishing, I lay there on the bench for a moment to catch my breath and wind down from the workout. I heard someone approach me and found myself staring up at my stalker’s massive physique, his cocky glare peering over his sizeable crotch bulge that hovered inches from my face. That was finally enough to make me snap, so I sat up and gathered the courage to ask him what his problem was. He clearly wasn’t intimidated by me one bit, chuckling to himself as he reached over and took a firm grip on both of my shoulders.
“Oh, I was just watching and waiting for you to work up a good sweat. Always ends up tasting better.” My arms were aching after all the weightlifting, and therefore far too weak to put up a fight as he picked me up from the bench into a painfully tight bear hug. He took a big sniff of my neck before dragging his meaty tongue along its length, letting out a satisfied sigh as he savoured the taste of my sweaty skin. I watched in fear as his maw gaped open in front of my face, engulfing my head once it was large enough to fit me inside.
I was unable to resist as he swallowed my entire body, moaning loudly while his tongue rubbed it firmly, exploring every groove and crevice where my delicious sweat had gathered. Saliva came pouring uncontrollably into his mouth and absorbed all of my natural marinade, which he sucked down his throat alongside whichever part of my body he was currently tasting. It grew increasingly tight and painful inside his stomach as he forced me inside it, to the point that I almost felt relieved once he finally swallowed my feet.
“Ahh, that’s the stuff. None of that bland protein powder shit, I prefer my pre-workout meals to be tasty lads like you.” The predator belched and laughed at the distorted shape of my body imprinted into the skin that stretched around his swollen abs. He slapped his gut a few times, sending loud thudding sounds echoing through his body to toy with me, while I was churned up into a nourishing soup to fuel his growth.
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mylevisdontfitanymore · 3 months ago
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A mix of the posts I see about Sebastian bulking for The Apprentice and Chris being in NYC for filming The Materialists have me thinking up my first-ever evanstan nonsense 🥺
I know they're both in long-term relationships now. Chris just got married, I knowwww, but let me wallow in this like a pig in the mud 😭🤣
I'm just saying that it would be awfully convenient for Chris to stay with Sebastian in his New York City apartment while he films... Plus, I would like to think that they already have a relationship going here. It's pre-established. Another thing I see about Sebastian on Tumblr is his submissive tendencies. There are so many signs and they make me all melt. So, they're together for the few months it takes to film The Materialists while Seb is prepping for his own film and they have their low-key dom Chris and sub Seb dynamic going.
Evanstan belly kink weirdness below! Warnings for slight weight-related insecurities (that are quickly smoothed over by Chris), kink discovery, sub!Sebastian/dom!Chris, weight gain, stuffing, etc.
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One afternoon on a weekend when neither of them is required to be anywhere, they're just having a slow afternoon in as Seb confesses to Chris, finally, that doing this sugar-heavy diet - shotgunning cokes and snacking seemingly constantly on peanut butter and jelly sandwiches - is kind of awful. He knows he shouldn't pout or complain because he's doing it to himself. He decided to take this film; he's the one who suggested that he physically go for it rather than relying on a fat suit like he did with Lee Bodecker; further, he shouldn't complain because it should be nicer and easier than his usual pre-filming routine. Like, he complains so much about his crazy diets and workout regime for every other role he takes (having defined abs is a job in of itself, after all). So, really, it should be nice to relax and stop restricting so hard. But it isn't.
Seb vents to Chris many more things, too. For example, not only how surprisingly tiring it is, he feels lethargic all the time, but also how much work it is to make room for all this food in his stomach. Even when he was bulking up and waking up in the middle of the night to eat a whole chicken breast, keeping his protein up, he didn't feel like he had to stretch his stomach in the way he has to now. Plus... he's kind of scared, he admits as he fiddles with his shirt, that he won't "bounce back" and if he never looks the way he did before, his career will go south. Hollywood is so vain. Even more frightening is his thoughts that maybe Chris won't like him as much if he can't go back to his old body after this.
Logically, Seb knows most of his thoughts aren't true but he needs someone else to say it back to him to verify those things. He's searching for something, someone in particular, to calm his swirling thoughts.
Chris does more than verify what he needs to hear - that he'll be okay, that it is hard to make such a drastic lifestyle change, that it is challenging to bulk with fat as much as it is to bulk with muscle, he's seen him struggle every day he's been here, and that, of course, his body doesn't matter to him. Seb can look however and Chris is still going to love him. Further, he can look however and he'd still find him sexy as hell. Chris reminds him extensively, until Seb is blushing, how he couldn't keep his hands off of him when he was filming Pam & Tommy and was the tiniest he's ever been, but also how fucking terrible filming Civil War was because all Chris wanted to do was shove Seb into the nearest dressing room and have his way with him rather than reciting lines. Not to mention, of course, every other role with every other body type he's had while they've been together. Chris can't get enough of him, not matter what the shape of his body is. But...
Seeing how pouting Seb is at that moment, Chris wonders out loud if it might help him feel better if this weight gain wasn't just for work. What if it was recreational, too?
Seb doesn't understand at first what Chris means but with more explanation, he does.
Oh.
What Chris means is that what if rather than just having to put on weight for work... what if they played a game like they do in the bedroom where Chris makes the orders up and Seb follows them until he's shivering with the feeling of being obedient and good. Not having any control, ceding it all to his boyfriend, and being praised for his subservience just the way he craves in exchange. In the bedroom, being taken care of how he needs to be, held by the back of the neck, stern, with a voice in his ear, firm and inarguable. Shit, Seb always leaves his body when Chris gets like that with him.
If Seb wants to play, Chris could order him to eat and eat until his stomach aches like he already has been doing. But it will be different because it will be because Chris told him to. And it'll be different, hotter, because if he does what Chris says, Chris can soothe his upset tummy however he sees fit. A reward for following orders. Chris can rub his belly for being a good boy and doing what he told him to. Devouring everything he told him to eat. Chris can kiss the apex of his rounded, stuffed belly and trail hotter, sloppier kisses down until he's hidden behind the taut hill of his stomach, sucking his dick until Seb busts down his throat. Chris can fuck Seb on all fours to let him feel what he did for him, how good he is, his belly hanging and jiggling underneath him without an ounce of shame because he did it for his boyfriend - feeling extra stuffed than he already does when he's fucked by Chris' thick cock.
Not to mention how, if that was the case with Seb eating for him and not some production, when Seb looks in the mirror, rather than being reminded of work and how exhausting it is, he'll be reminded of Chris. He will see his reflection widened, softened, and changed with evidence of what a good boy he is. His boyfriend's marks visible on his body in a way that they usually can't risk - no hickeys or bite marks anywhere that paparazzi can catch. Not even any mark as innocent as holding hands! Further, unlike a hickey, a bite mark, a collar... that weight can't be faded as easy. Chris' mark on him will last.
Chris has always been a little possessive, Seb is familiar with it and often enjoys it seeing as the possessiveness comes out as roughing him up, taking more control, and fucking harder. Ngh. And so, Seb can wrap his brain around why the weight would be sexy to Chris. He can believe him whereas before he was having trouble understanding what about being fat would be sexy to his unbelievably attractive boyfriend. Literally movie-star-hot. Talking like this, he can see it in Chris's eyes - they're locked onto him, the tiniest hint of a smirk on his lips, and one of his eyebrows is raised. His expression turned on and dangerous but with just enough of a question to let Seb know that if he refuses, he won't push or bring it up again and they will go back to normal.
Seb isn't sure if he can go back to normal after those words, though. Jesus.
Evidence of Chris on his body. All over his body. Not something he can take off easily yet something everyone can see. PLUS, God, the thought of Chris rewarding him, giving him treats, to coincide with daily orders? Seb isn't sure he'll survive. He'll be floating through days in a cloud of arousal, he can feel it already, just knowing that he's constantly pleasing his boyfriend, fulfilling his orders.
Possibly it's Seb's background experience of giving up control to Chris and getting his rocks off as a result that's giving this the appeal it has. But maybe... maybe there's something bigger here.
Bigger.
Something bigger like his ass. His ass that's been feeling considerably wider every time Chris can't resist but give him a teasing spank when they pass each other in his tiny apartment or the way he gropes him whenever they fall into bed now, taking handfuls of it. His flesh jiggles now in a way he didn't before and, suddenly, like a switch flipped right here, sitting on the couch with his boyfriend and talking, he's curious about how it would feel for there to be more meat on his bones. More fluff for Chris's big, strong hands to sink into. More to jiggle. He's...
Seb's mouth is dry, feeling like needs a drink. A coke?
He feels abruptly, intensely sexy in his own skin at the same time that he's thinking about getting bigger. Bigger and better to drive Chris insane with, flaunting how he can follow orders eagerly, not just eating as much as he tells him to but relishing in the eating, stuffing himself fast and moaning through bites, begging for belly rubs just to keep him close and have his hands on his body, exploring all the ways he's changing it to satisfy him. Gaining weight faster and faster, all to feel it but especially to hear Chris's praise and moans if he ever gets big enough for Chris to really fuck his pecs when he gets big enough for Chris to fuck his moobs.
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Can we just admire how he squirms when he blushes? 🥴
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miel-ji · 2 years ago
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Started Off Right
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Genre: fluff 
Pairing: Changbin x Fem!Reader 
Word count: 2.3k
Warning: working out, slight insecurity, use of pet names, kisses
Summary: Changbin has been helping you honor your New Year’s resolution of going to the gym, turning your workout sessions into another opportunity for dates. 
A/N: Based on this request by anon! Thank you for sending it in 🫶 I loved coming up with ideas for this. Also that pic of Changbin is soooo alkslalsk I’m more of a cardio girlie and it probably shows but I still tried haha
You have always been bad at sticking to your New Year’s resolutions, but you still set them just for the tradition. This year was different; however, because you had spent New Year's with your boyfriend, Changbin, and his friends. They all went around saying their resolutions out loud, so you were forced to speak them into existence rather than telling an empty promise to yourself like usual. You didn’t realize how supportive and helpful Changbin would be with keeping your goal this year when you did. 
As it turns out, his and your goals were both fitness centered with you wanting to be more consistent in going to the gym, and him wanting to gain even more muscle. Changbin was the one to suggest that you join him at the gym to workout together, in fact his eyes seemed to shine with excitement when he came up with the idea, giggling about being one of those gym couples that Felix had showed him on tiktok. You told him what you wanted from your workouts, and he was happy to take on the role of your personal trainer, helping you develop a plan and stay motivated. You joined Changbin at the gym three times a week when he was home, and he always made sure to send encouraging messages if he was gone. 
With Changbin’s busy schedules, your gym sessions occurred in the afternoon, and after, you made dinner or went out together. Today was Friday meaning it was gym day with your boyfriend, so you completed your routine of getting dressed (wearing the shoes that Changbin got you for your birthday), taking your vitamins and pre workout, and packing both of your gym bags. Once you were ready, you called him to let him know you were on the way to which he replied that he would be waiting for you. You usually met him at the gym in his company out of convenience, but you did find the perks of a private gym nice, like less people meaning less chances of pervs staring while you were trying to lift. 
When you arrived at the gym, it was easy to spot Changbin sitting on a bench in your usual corner of the gym in the weightlifting station. He was dressed in all black that drew out and accentuated all of his features, and this particular outfit showed off all of his muscles perfectly. He waved at you from across the gym with a smile that showed off his teeth. “Hey, bun.”
He leaned over and pecked your lips before taking the gym bags from you and setting them somewhere out of the way but still close by, “hey Binnie.” 
“Are you ready to get started?” Changbin asked, holding out his hands for you to take. You nodded and slipped yours into his, and you started your stretching routine together. You talked easily through the warmups about each other’s days, and whenever Changbin would playfully yell at you for giggling at the faces he would make stretching a particularly sore muscle which just made you giggle harder. 
Changbin knew your routine well, so he went to get your weights and put them on the bar before you even had the chance to do it yourself. He winked at you before taking his place to the side. You shook your head at him, but a small smile stayed on your face as you prepared your stance and grip for deadlifting. You easily got through the first two sets with Changbin complimenting your form. 
“Wow, how’d you get so good at deadlifting?” Changbin asked with a smile in his voice. 
“Felix,” you teased. 
“What? When do you go to the gym with Felix?” Changbin’s expression fell, and he dropped his arms from when they’d been previously crossed. You finished your last rep and put the bar down, laughing a bit out of breath at his reaction.
Despite still wanting an answer to his question, he fetched you your water bottle before adding weight and standing behind the bar himself. “Oh wait, I forgot my-“ 
“They’re right here, bun.” You finished for him and walked over to put on his wrist straps for him. 
“Thank you,” he quickly kissed your lips before you moved out of the way. “But that doesn’t answer my question.” He raised a question eyebrow at you, and he started his own set. 
“I’m obviously kidding, bun.” He playfully scowled at you, and he returned to focusing on his lifting. 
“Hey, how’s my form, huh?” He asked eagerly. You both already knew that his form was perfect, but he always was soft for your praises. 
“Looking good, bun.” You said before leaning over and smacking his butt as he was bending down to lift the bar again. 
He yelped in surprise, “babeee. Stoppp, I’m trying to focus.” He said with a bit of a whine, but you could see the small smirk on his face as he finished up his workout. You did the same for him that he did earlier by getting his water bottle for him before getting ready for your next workout. 
Soon you and Changbin fell into your usual rhythm and worked through your routine either together or side by side. You thought back to your gym habits before and realized that having Changbin as a workout buddy had instilled a new motivation within you. You preferred the sound of his voice and laugh during your sessions over music, and his presence alone seemed to be energizing. With Changbin, time in the gym changed from something you felt obligated to do into something you looked forward to. 
Before you even knew it, you were reaching the end of your workout, only having two exercises left. The next one was hanging knee raises, and while your legs were already burning and sweat was dripping from your hairline, you wanted to push through. Taking a deep breath, you jumped up to grab the bar but had to drop back down when you didn’t grip it well enough. “Hey, are you good, bun?” Changbin asked, immediately appearing at your side and placing his hands on your waist. 
You nodded your head and shook out your hands to try again, but Changbin never moved to let you go, instead looking down at you to study your features for any signs otherwise. “Let me help you?” He asked, wearing an encouraging smile. 
“Okay…” you agreed quietly. Changbin never made you feel weak if you needed help at the gym, and for that you were grateful, having been insecure about this during your earlier sessions. He reassured you it was one of the best ways to help yourself improve when you had someone there to support you. When he would ask you for help, it would give you a warm feeling that he trusted you, and you wondered if he felt the same when the roles were reversed. 
He brushed back your hair that had fallen out of your ponytail and kissed your forehead before his hands returned back to your waist. He lifted you up to the bar and waited for you to securely grip it before letting go. “Yes, that’s it, bun.” He said once you had started the exercise, observing you in a proud stance with his hands on his hips. 
His words spurred you on as you tried to focus on his voice and your breathing to get through this last push. Your arms were burning as well as your core and thighs, but you kept going. “You promise I’m your only gym buddy?” Changbin asked suddenly in a more vulnerable tone. 
“Bun,” you laughed breathily, “I promise.” 
“Good,” he grumbled, waiting for you with your water bottle again once you finally finished. You happily accepted it from Changbin, and you chugged down some water before he started his own workout. Weighted planks were the last thing in your plan, and they were your absolute least favorite. Your arms were screaming from the previous activity, and you felt even more sweat cling to your body.
You looked over at your boyfriend who was in the same situation as you, but you wondered how the sweat sheening on his skin made him look even more irresistible. His hair was slightly damp and falling in his eyes, but you loved the way it brought out his natural curls more. His biceps were bulging from the sleeves of his tight black shirt, and you couldn’t pull your eyes away from his muscles flexing when he curled his legs up. His face would scrunch up from the effort with small grunts leaving him with each rep, but once he caught you staring, he winked at you and effortlessly completed the rest. 
When he finished, you handed over his water bottle, and he could see you slightly pouting. “You got this, it's the last one,” he slightly laughed and kissed your pout before grabbing a weight for you. You got into position on the mat and made sure to keep your lower body down. “Are you ready?” Changbin asked before carefully placing the weight on your back. 
“Come on, one minute. You can do it. I know you can, bun.” Changbin encouraged you. You groaned, but held the position. “Almost halfway.” 
“Halfway?” you whined.
“Just a little bit more.” 
“Oh my god, this is awful,” you complained further, and Changbin laughed which caused you to shoot him a glare. He quickly tried to suppress his laugh, but you could tell he was fighting hard. . 
“You’re doing so good.” 
“How much more?” 
“Push through, bun.” 
“Changbinnn.”
“Anddd, you’re done.” He took the weight from your back, and you dramatically collapsed on the mat underneath you. 
“I’m never doing that again,” you huffed. 
“Just let it out. Whatever helps you feel better,” he cooed, squatting down and stroking your hair.
You found your strength again and lifted yourself off your elbows, “alright, I’m good now.” 
“That’s my girl,” he laughed from your sudden recovery, and you warmly smiled up at him, feeling better from being released from your plank. 
“Your turn. What weight do you want?” You said, fully lifting yourself up from the mat, so Changbin could complete his. 
“You.” 
“What?” You stopped walking towards the weights and swiveled around on your foot to look at him confused. 
“You, come here.”
“Bun, but what if-” 
“Don’t, don’t you dare.” He said sternly, already sensing your negative thoughts from the tone of your voice. “You don’t have to.” He said more softly, “but I got you, I promise.” 
You contemplated for a second, but you trusted him. You knew that he really wanted to try this for himself, and it did make you excited when he showed off his strength. You shook your head at his antics but smiled as you made your way over to him. “Are you sure?” 
“Oh yeah,” having checked on him again, you sat on his back and made yourself comfortable by crossing your legs. Changbin didn’t even flinch, “can't believe you doubted me.” He spoke up, not showing any signs of fatigue approaching thirty seconds. 
“’m sorry, my baby is so strong,” you cooed and reached over to ruffle his curls, and he giggled at your touch. You admired his broad shoulders as he supported your weight without straining as a minute passed, and you wondered how he was so good as planks. You were still trying to process what happened as you climbed off of him.
When Changbin was back on his feet, he hooked an arm around your waist and pulled you into him, “What was that you were saying?” He asked with a coy smile. 
“That I’m so proud of all the progress you’ve been making,” you smiled back up at him, linking your arms around his neck. He leaned down and kissed you before pulling away, deciding it wasn’t enough, he leaned in and kissed you again and again. He would have kept going with his rapid fire pecks to your lips if you hadn’t pulled away giggling and feeling flustered. “We need to take our picture.”
“You’re right,” he captured your lips one more time for good measure before following you over to the area of the mirrored walls that you could use to take the selfie. Changbin stood close behind you and pulled you into him as you held the phone up to capture the photo. You both flexed your arms as the pose, and once you took it, you showed it to him for approval. “Ooo, that’s a good one.” 
“Mhm, makes me wanna bite your arm.”
“What?” Changbin quickly looked up from your phone to you with a confused but amused expression. “You’ve been hanging out with Seungmin too much.” 
“No? How often does he bite you?” Changbin just shrugged. “Well, it’s not our fault that they look so munchable.” You just shrugged back, and he accepted the compliment even if he didn’t understand your desire to bite him. 
“Ah, you’re right, my biceps do look good in that picture. You should send it to me. Gonna make it my home screen now.” 
You sighed and pouted slightly, “that’s the only reason you want to make it your home screen?” You looked up at him with wide eyes, and he laughed while pulling you back into him. 
“Bun, of course not. You also look incredible. You know I’m so proud of my girl.”
You could feel your heart pick up speed at his words and loving gaze, and you beamed up at him. It always felt nice when Changbin acknowledged your progress, but it felt even better that you could see these changes in yourself. You loved the feeling you got when you finished a session at the gym, and looking back at your photos from earlier this year, you were proud and more confident in yourself to follow through with your goal. You were especially happy to have Changbin with you to support you through your journey, and you cherished the time spent together doing something you both loved.
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row-of-ribbons · 4 months ago
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DREAM GIRL INTRO 2/5 How To Get Started: high maintenance routine (PT 1.)
high maintenance/ADJ/definition: needing a lot of work to keep in good condition
Ladies, one of the best ways to become your dream girl is by establishing and maintaining a high-maintenance routine. When you have a routine and stick to it, you begin to understand your habits and won't settle for less than what you deserve. If you start and end your day with a routine, you build confidence knowing that you are put together mentally and physically.
I have my own routine at the bottom(with details + apps I use) that helps me feel like my best you can take, leave, or add advice to your routine.
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******************************daily********************************
stretch for 5 minutes: as soon as you wake up get the body moving
vitamins: D3, fish oil, fenugreek, pre & probiotics with cranberry, biotin, and prenatal vitamins. (You don't have to be pregnant to take them; they are good for women with many beneficial nutrients.)
Devotional meditation/bible study: Every morning, I pray to connect with Jesus and share my daily concerns with Him. I also read the Bible to deepen my connection with Christ and grow my faith. (I use the Glorify app)
chores: tidy the room, wash dishes, etc. (They change from day to day so you can adjust them to your needs)
Workout: I do a 30 to 55 min workout, I like to go to Chloe Tings workout app because I really feel the burn
quick shower: have a more detailed shower at night
basic skin care: cleanser, moisturizer, and SPF (Again more details later)
oral care: brush teeth, tongue scraping, mouthwash
*******************************NIGHTLY*******************************
pilates: Relaxing before bedtime is essential, and using any app, including YouTube, is a great way to unwind at night.
Detailed shower: dry brush, anti-bacterial soap, shave if needed sugar scrub, then body wash of choice
moisturize: body serum (I use glycolic acid, salicylic acid, and vitamin C, followed up by a thick moisturizer)
skincare: oil cleanser, cleanser, sheet mask, lash & brow serum, eyemask.lip mask
oral care: oil pull brush, tongue scrape, mouthwash, whiting strips
diary& prayer: it's important to write down what is on my mind before I sleep as well as talk to God about it.
✨sleep before 11pm✨
Remember to embrace the beauty of sleep before midnight as it will revitalize you, granting you the gift of radiant, dreamy skin. Approach this as a joyful journey rather than a mere checklist. Let this be your guide to feeling your best and embracing what makes you feel good. Don't forget to hydrate and take a moment to breathe deeply.
part 2 of my routine will be up soon thanks lovelies
-xoxoxo
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13a07s · 5 months ago
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My Everything #1
(Shoyo Hinata)
[Artwork is not mine! Credit to mx_opg]
Requested by: Myself
Word Count: 3,607
Warnings and/or Pre-Notes:
Shoyo being a love struck clingy boy
There's a hint of bokuaka
Gets a bit heated towards the end (making out and technical dry humping)
Part Two?
———————————————————————
     I can feel Shoyo's burning stare from where I stand in the gym doorway. He's not the only jackal staring though. Miya's eyes are set in the same direction, sights locked on his girlfriend who's standing in the doorframe next to me, waiting for her boyfriend just like I am. The jackals are stretched out across the floor, doing their cool-downs as their coach rambles on about their match tomorrow.
The coach claps, the usual lead-up to the players' dismissal. A second or two passes before Shoyo is up on his feet, racing toward me before any of the other players can beat him to the entrance.
     The spaz doesn't slow down as he approaches me, full speed ahead as he dashes forward. His arms wrap around me when he finally comes in contact with me. My feet dragging for a moment before Shoyo manages to pull me up. He stumbles out the door, struggling to slow down and balance both our weights as he moves.
     "Hello, baby. I missed you. What did you do while I was at practice? You look beautiful. I love these pants on you. Did you pack our bags yet? Called the chauffeur? I don't want to drive us. I missed you, did I tell you that? Because I did miss you. I thought of you every second we were apart. Well, not every second. I thought about volleyball a lot but when I wasn't thinking about plays and practice and such I was thinking of you. I missed you so much."
     My golden retriever of a boyfriend rambles on, word vomiting as he squeezes me between his arms, kisses being slobbered against my face. I'm pranced around the grass right outside the gym, clinging to Shoyo's shoulders as he bounces around. I swear, if he had a tail it would be wagging a mile a minute right now. "I love you so much," he whines like it's pained him having to go three hours without saying it. The admiration is paired with another messy kiss pressed onto my cheek.
     Shoyo is attached to my hip as much as he can be, that time is split up by his workout routines. An hour run first thing in the morning, his team training for three hours in the afternoon, an evening two-hour workout session at the gym, and then a final hour run at night. Five days a week, leaving Sundays and Thursdays for ourselves.
     His days off are the best. Sundays are our lazy days at home and Thursdays are always packed full of adventures, secret dates, and running to hide from Shoyo's publicity. My wonderful, famous spiker of a boyfriend does all he can to keep me hidden from the world, at least personal information about me; no pictures, my name is nowhere to be seen, and no interviews or statements.
     He acknowledges me all the time though, to the point there are millions of videos centered around us. "Taking a Shot Every Time Hinata Shoyo Mentions His Girlfriend" and compilations of him talking about me in his interviews.
     My heart skips a beat every time I watch a new interview of him. "My girlfriend", "my baby", "my girl", "my cheerleader", and a million other things always fall from his mouth, usually followed by a compliment or a thank you or something about me he loves. Nothing beats watching him gush over how much he loves me and how proud he is to bring me home another win.
     "I love you too," I mutter, chasing his lips for a moment before I get the kiss I want and he so desperately seems to need.
     Happy sighs spill from him, being caught in my mouth as Shoyo kisses me back, hands tightening on my thighs from his enjoyment. "You... are... my... whole... heart," he mutters, pecking my lips between each word. "My everything," he adds, another kiss, this one longer and rougher with his longing for me.
     "You're my everything," I echo Shoyo's little saying, my heart skipping again.
     The first game I came to was wonderful, his team won, and everyone was thrilled. Afterward, an interviewer asked why it was 'his best game yet'. Without missing a beat, he pointed to the stands, a big grin on his face as he answered, "My everything was in the stands today. I can't bring her home a loss so I made sure to bring her home a win." Even now I can't help but feel giddy thinking about it. I never knew dating an athlete would be filled with so much pride, glee, and romance.
Gently, Shoyo sets me on my feet, fingertips toying with my belt loops as he tugs on my pants. "I love you. I love these pants on you. I love your eyes. I love your hair. I love you so much," he whines, using the loops to tug me closer to him.
"I love you too, Sho," I giggle, looping my arms around his neck before leaning to kiss him again.
     "I would love a lack of PDA," Miya chuckles from the gym door, an arm around his girlfriend as he leans down to plop a kiss on her cheek. He's got two bags on his arms, one that I recognize as Shoyo's.
     "Sorry, Atsumu," He mutters, filled with shyness and cheeks pink from embarrassment.
     "I'm just giving you shit," his teammate continues to chuckle, leading himself and his girlfriend toward us. "See you tomorrow?" He asks, dropping the gym bag at Shoyo's feet.
     "Bright and early," he chirps, nodding in agreement before bending down to pick up his bag. "Come on, baby," he coos, arm wrapped around my hips, elbow pressed against one as his fingertips press against the other one. It makes it awkward to walk, especially with Shoyo tugging me closer to his side, but it makes him happy so I deal with the stumbling.
     Once our feet hit the pavement of the parking lot, his hand slides into my pants pocket, snatching the keys before he races forward. I stroll after him, watching him eagerly bounce with the passenger door held open for me. "Thank you," I hum, kissing his cheek before I slide into the car.
     Shoyo squirms with happiness as he bends down, buckling my seatbelt for me and pecking my lips before closing the car door. My eyes trail after him, watching him bounce to his side of the car, repeating his actions to himself. "You are so pretty," he whispers, puppy-dog eyes set on me for a second before he focuses on starting the car.
     When the soft hum of the engine is started, a hand settles on my thigh, fingers squeezing hard enough to make gentle indents in my flesh. His other hand clings to the steering wheel, releasing it long enough to switch the car's gears before backing out of the parking spot. Shoyo looks so hot when he drives, it's almost a shame he wants to take a chauffeur to Shizuoka.
                        ———————————
     My feet uneasily slide against the wood floors of our condo, trying to keep myself steady as Shoyo hangs on me. One of his hands is gripping my belt loops again, the other one balling up my hair at the nape of my neck. My head is shifted, giving the clingy man full access to the side of my neck. Access that he happily uses, peppering tight kisses and soft nibbles to the skin.
He trails around after me, close enough to keep his hold, and accidentally bumping into me every few steps. Shoyo doesn't let up as I hang the car keys, or when I lead us toward our room. He only parts from me long enough to take his bag off and toss it next to the closet. "Come here," he whines, wrapping his arms around me again.
Like at the gym, I'm lifted off my feet, but this time I'm quickly put down again. I'm left sitting on the bed, the eager man quickly crawling into my lap and bullying me into lying down on the mattress. "Sho, I have to finish packing," I murmur, hands burying themselves into his firey locks.
"In a minute," he barely answers, situating himself so I'm caged between the bed and him. Shoyo's hands are tipping under my shirt, fingertips resting above my waistband but palms still pressed against the bones of my hips. My lover boy is arched as he hunches over me, knees sandwiched with the bed and my sides as he hovers, a bit of his weight pressing into me but not to the full extent. "I missed you."
"I missed you too," I coo, twirling the untamed ends of his hair around a few of my fingers. My neck sizzles from the constant attention to it; kisses, nibbles, and the occasional soft suckle.
     A few times, Shoyo's legs tighten on my sides before relaxing again. His hands wander occasionally too, rubbing my lower stomach before falling back into place. "Okay, I feel better now," he mutters, sucking on a patch of skin before rolling off of me.
     I shake my head at the needy boy, sitting upright once he's off of me. When I go to slide off the bed, he catches a belt loop again. "You're so beautiful," he whispers, quickly sitting up to stamp a kiss on the back of my shoulder.
     "You're so handsome," I compliment back, shooting a smile over my shoulder. Shoyo's grin widens, another smiley kiss to my shoulder before I'm released and he's flopped on the bed again. "Needy boy," I tease, successfully sliding off the bed this time.
     "Just for you, my everything," he flirts, arms over his face so all I can see is his sparkly teeth still settled in a smile.
     The nickname makes my cheeks heat up, the lingering feeling of his lips against my skin somehow burning even more now. I shake the feeling off, eyes falling to the forgotten sports bag on the floor. I roll my eyes at the volleyball player spread out on the bed, a smile still painted on my lips as I pick up after him.
     I unzip the opening, tipping it over to spill the context of it out. A million different things spill out, landing on the floor. I do a quick swipe through it with a wet wipe too, making a mental note to run it through the laundry when we get home. Once the bag is cleaned out, I settle on the ground, set to start dividing up the contents; laundry, back in the bag, throw away.
     As I'm sorting things into their piles, the sound of him moving catches my attention. I amusingly watch him slide off the bed, lying on the floor as he scoots his way towards me. The whole time he slithers around his bright eyes are locked on me, watching me slowly repack his bag for him. "Hello, Honey," I coo when he gets closer, the crown of his head tapping against my thigh before he settles.
     "Hello," Shoyo echoes, moving around a bit so he can rest his head in my lap. "What are you doing?"
     "Cleaning out your volleyball bag," I mutter, a hand falling away from my task to gently scratch his scalp.
     "How'd I get lucky enough to have a woman like you to take care of me?" He sighs, eyes closed, and his face relaxed as he enjoys my soft touch.
     I roll my eyes again, my smile growing at his flattery. "Sho, it took two months of us dating before you started begging me to move in and be your 'little homemaker'," I tease, starting my mental checklist of missing items. Jersey, clean water bottle, towel, snacks.
"And it was the best decision of my life," Shoyo says, eyes snapping open to look up at me.
     I try to ignore the look on his face, the love and certainty waving off of him as he admires me. I need to focus on finishing our packing and texting Kozume about sending one of his drivers. If I give into his flattery, we'll never make it to the hotel in time for check-in.
     Shoyo turns onto his side, shifting again to bury his head into my stomach, arms wrapped around my leg as he gets comfortable. "I'm excited you're coming with me this time," he whispers into my belly, rubbing his nose against me. "I always play better when I get to have breakfast with you before my game."
     "I know, Hon," I hum continuing to scratch his head, this time paired with kisses decorating the side of his face. "But," I start again, tugging my touch away from him. "If you want to make it to your game you have to let me finish packing so we can get going."
     "Fine," Shoyo sighs, shoving his face into me in a half-kiss half-head butt before rolling off of me again. "You're so beautiful, it's wonderful," he mutters, eyes still locked on me as I crawl off the floor.
     "Thank you."
     "Of course, baby."
                        ———————————
     Shoyo squirms in his seat, his leg bouncing and his hands messing with his seatbelt. His eyes jump around too, out the window for a moment before skipping to the divider's rearview mirror and finally sliding over to me before repeating the cycle. He never does well on car rides unless he's the one driving. Maybe I should have bickered with him about it.
My eyes are cast on my phone, skimming over the "Volleyball is the Main Chick, We're the Side Chicks" group chat. It's a group of the girlfriends and wives - and Akaashi - of the Jackal players. I shake my head, mostly aimed at Bokuto when my eyes scan over Akaashi's message. When are those two going to confess their feelings for each other? Never, probably. They'll grow old together as "just roommates".
"Pay attention to me," Shoyo whines, snatching my phone from me. "I miss you."
     "How can you miss me? I'm right here," I tease, letting the clinger have my phone and my undivided attention.
     "I'm not touching you. I miss your warmth... and your kisses," he mutters, starting sorrowful before getting more excited.
     I shake my head at him, leaning across the middle seat to press my lips against his. Shoyo is instantly thrilled, happily kissing me back as a hand jumps up to cup under my chin. His other hand quickly finds my knee, squeezing it before sliding up to rub my thigh. "Silly boy," I hum, starting to pull away from him.
     "No," he whines, his hand sliding off my chin to cup the back of my neck. "I want you. Come here," he continues to whimper, a pout on his lips as he tries to tug me back toward him by my thigh, hand still clinging to my neck to keep my head in place. "Please come here."
     "I'm as close as I can get, Honey," I utter, giving in and continuing to peck his lips.
     Shoyo melts into the kisses, soft whimpers and whines spilling from him every time I inch away from his mouth. "I need you. I need your kisses. Come closer," he wails, falling into my little cat-and-mouse game, eager lips chasing after mine. Every few attempts he fails, his kisses landing on my cheeks or the corners of my mouth.
     "I'm as close as I can get," the words come out jumbled because of his lips hungrily pressed against mine.
     The hand on my thigh crawls up my body, back to messing with the belt loops of my pants. The hand on my neck wobbles its way down my body, bumping against my hip as he struggles to unclip my seatbelt. An excited sigh spills from Sho when the click fills the car, both hands strung through my belt loops now. I'm tugged across the backseat and yanked onto his lap.
     "You're beautiful. I love you, so much. You're perfect. I adore you. You're excellent. You're my everything," he rambles, jittery hands struggling to undo his seatbelt. "I missed you so much while I was at practice. I miss you anytime we're apart. It's going to be so fun playing tomorrow but it's going to suck being so far away from you all day," he continues to jabber yanking me forward once he manages to untangle himself.
     "Calm down, Honey," I coo, settling my arms over his shoulders.
     Shoyo's eyes are wide and glossy as he looks up at me, so much compassion wrapped up in them. "I love you so much though," he babbles, continuing to pull on my belt loops as if I could get any closer to him. "You're my everything. Everything," he repeats, emphasizing the word by dragging it out. "Please, baby?"
     My teeth graze my bottom lip, Shoyo's desperation for me stirring in my veins. He's always been clingy, but he's even more high-maintenance before a game. My cute, needy, lover boy. "Please what, Honey?"
     "Kiss me," he whispers, pushing me back a bit before jerking me forward again. "Pretty please."
     I hum in approval, tightening my arms around his neck as I rock my hips against his. A small whimper falls from Shoyo before I crash our lips together again.
     His hands finally leave my belt loops, shoving their way under my shirt before settling on my upper sides. The cloth of my shirt hangs over his wrists, showing off most of my torso and a peak of my bra. Shoyo's thumbs toy with the underwire of my garment, gently snapping it as he messes with the lace.
     His plush lips slide against mine, selfishly taking as many kisses as he likes. It's not long until Shoyo's tongue is poking at my lips, thumbs permanently settled under the wire of my bra now. A soft sigh is exhaled as I let my lips fall into a small gap. An excited squeak falls from my lover, his tongue sliding into my mouth and eagerly exploring my mouth, dancing over my tongue.
     When we finally part, his chest is pumping with a mix of neediness for air and me. "I can't wait to get to the hotel," he stumbles out, his words as shaky as his breathing. "I can't wait to make my everything feel everything she makes me feel," Shoyo sighs, slightly rocking his hips against mine, his head tipping to the side.
     His lips settle on my neck again, not wasting time with butterfly kisses as he did earlier. He's instantly sucking on my neck, enough to make it tingle but not enough to promise a mark. I let my head tip too, lulling to the side so my energetic boy can waste some of his energy.
     Maybe it wasn't the wrong decision to not bicker about having a driver take us to Shizuoka. Oh my God, the driver. "Shoyo!" I yelp, hand to his chest to push him back a bit. "We have company," I hiss, jerking my head toward the drive.
     "So?" He murmurs, pulling me against him again, lips already back on my neck, suckling teasing tingles into my skin. "Kenma's drivers won't say anything or else they wouldn't be his drivers," Shoyo hums, already attached to my throat again. "Just let me make you feel good." Shivers shutter through my body, both helping me relax and getting me excited. I love dating an athlete.
                        ———————————
     My eyes flicker between the desk worker and my phone, uselessly scrolling through it as Shoyo talks to the lady. He - and Bokuto - are beaming as they ramble about the match tomorrow. Akaashi is settled next to me, doing the same thing as our boyfriends act like the spazs they are.
     The desk lady doesn't seem to mind them though, a love-struck expression on her face as she talks to the spikers. I always thought I'd be one of those jealous girls who wouldn't be able to stand Shoyo's fan girls. Surprisingly, I'm not. I find it almost funny how they are so obsessed with him knowing he only has eyes for me.
     A smile settles on my lips as I focus on my phone again, his clinginess, especially in the car, replaying in my mind. The smugness doesn't stay for long though. I scroll for less than a minute before my heart drops.
     Plastered on my phone - on the internet - is a picture of Shoyo and me. A picture of us in the car, of me in his lap, of his hands very obviously under my shirt, of his mouth eagerly suctioned to my neck. I don't know how, but thank the lord you can't see my face. However, you can easily make it out as him in the picture. He's tagged in the picture, the picture already with a hundred thousand likes and a little over a thousand comments.
     I stall for a moment, not sure if I should check the comments or not. I decide not to. I do however decide to share the link to the group chat. Instantly, Akaashi's phone dings, his eyebrow cocking up as he looks at me. "I don't want to talk about it until after Shoyo knows," I whisper, my tone a bit hissy as I glance at the man next to me.
     "Don't look at the comments," he mutters, letting the conversation drop after his statement. Akaashi's words make me both a bit frightened and intrigued, but I know how the public can be. It would be better not to look. I won't look.
———————————————————————
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elicathebunny · 1 year ago
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MY WEEKEND RESET ROUTINE.
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DIET:
DECLUTTER + CLEAN:
clean workspace
declutter bedroom
clean bathroom
mop and vacuum the floor
do laundry and air it outside
clean tables
clean chairs and cushions
change out bed sets (every Fortnight)
clean mirrors
SCHOOL WORK:
complete any set homework before the school week starts
finish any missed/uncompleted homework
do revision and study
THINGS I NEED TO GET DONE:
prepare school clothes
prepare school bag
make pre-prepped food for the week
NO DISTRACTIONS:
turn off the phone for the day
only go back on the phone once everything is done
tell people that I'm busy so that my full attention can be on completing tasks
SELF-CARE:
everything shower
herbal teas
skincare
workout (light)
stretches and massages
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ros3ybabe · 1 year ago
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Daily Check in - October 18th, 2023 🎀
Hello my lovelies <3
Here's a little update for today!! It feels nice to be posting again!
🩷 What I Ate Today -
Breakfast - southern style hashbrowns with ketchup, a cup of coffee
Pre Workout snack - one medium banana and a 3/4oz single serve cup of jiffy peanut butter, 1/4 scoop of preworkout (in water ofc)
Lunch - 1 large bowl of protein pasta w 2 slices of buttered bread, a coffee
Dinner - 1 bowl of spicy ramen with a small handful on shredded cheese
Snack - 1 bowl of mint chip ice cream
Extra - 3 cups of coffee TOTAL
Feels like a lot and I did go over my eating goal for the day but it is what it is, I had an emotionally rough day filled with a lot of crying, a therapy appointment, and a lot of calming down from my boyfriend over video call. Rough days happen, and I tend to let myself just feel the emotions in order to sleep easy and have a better next day!
🩷 Personal Accomplishments -
Made it to the gym, attempted a glute workout (left early due to frustration, lack of proerpr form, and to minimize risk of injury)
Wrote down everything I ate and my workouts in my new fitness and health journal
Showered
Did both morning and night skincare routines
journaled a little bit
brushed teeth
did a large load of laundry and put away all clean clothes
washed dishes
had a therapy appointment
cleaned up parts of room, put away new stuff
There were no academic accomplishments bit I am going to complete a good amount of homework before my cooking shift (for my cooking class) tomorrow. I've been trying to take it easy in a way that doesn't set me behind in my academics.
I broke down crying today with my boyfriend. I realized I've been feeling like such an imposter lately. Like I don't deserve all the good and all the accomplishments I've achieved. Like this life I'm living isn't real or this is the calm before some storm. I just feel so undeserving of everything. I feel inadequate, like I'm not good enough for a lot of thing. I feel like I'm perceived as this good daughter, good friend, good girlfriend, good employee, good student, good person but that it's not actually true? Though my boyfriend and my father have both reassured me that it is true and I am doing good. They've reminded me that I just need patience, discipline, and consistency in my habits and that everything is going to be and already is okay. I'm lucky to have such a loving boyfriend and such an awesome dad, too. The men in my life are the people I look up to most <3
🩷 Personal ToDos, Oct 19th -
morning + night skincare
morning cardio workout at the gym
read a chapter or two of a self help book
shower + brush teeth AM/PM
wash comforter + air dry
morning and night guided journal
morning stretching
Daily journal prompt
zoom call with boyfriend
sleep 6 to 8 hours
track all food and fitness in journal
complete 1 duolingo lesson
complete 1 busuu leson
complete 1 kanji review lesson
🩷 Academic ToDos, Oct 19th -
pre lab 8 quiz anatomy lab
lab 7 lab report anatomy lab
component 2 psyc class
nutrition chart: toddler nutrition class
quiz 10 psyc class
culinary nutrition ch 10 quiz
chapter 12 and 13 quiz nutrition class
My goal is to complete all of that between the time I wake up at 5am and 2pm with my morning routine, workout, meals, and getting ready for my cooking thing all in between. But I can do it, I'm not worried. I'll have the time to do it all! I just need to manage my time and not be on my phone as much.
I'm trying to get back into listening to podcasts and watching more producitve and healthy vlogs from youtubers I enjoy! I'm currently watching vlogs and content from Rebecca Jay, Michaela Bento, The Bliss Bean, LenaLifts, truly.jia, Study to Success, Lindie Botes (her earlier language videos), and Mikalya Mags. My favorite podcast is The 5AM Miracle: Healthy Productivity for High Acheivers by Jeff Sanders.
If you have any health, lifestyle, fitness, or productivity youtubers or podcast recommendations please comment them or inbox me so I can check them out!! I am always looking for new content to enjoy!!!
til next time lovelies 🩷
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pure-ablution · 2 months ago
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Can you talk about the exercises/sports you do?
I’d be glad to!
I don’t do every single one of these classes every day, so although it looks like quite a lot, it really isn’t as much as it seems. I’m a very active sort of person, I always have been, and I like to have at least one exercise class booked for each day of the week, but almost all of them are low-impact and focus on precision and awareness in movement, grace and flexibility, and bodily control. These are the exercises and sports that work best for me and give me the physical and mental results I like best, but you can take whatever is helpful to you from this list. I’m happy to talk about any of the exercises I do in more detail if you’re interested, just send another ask or message me privately.
0–5–45. This is my adaptation of the very popular treadmill workout, and I do it every single day as soon as I arrive at the gym. I’ve adapted it to have 0% incline because I find that inclines build up my legs too much, I’ve sped it up to 5 mph (8 kmph) because I like a brisk powerwalk, and I do it for 45 minutes instead of 30 because 30 just isn’t a challenge for me anymore. I love this little workout because it doesn’t require any thought so early in the morning, it’s low impact but it still warms me up and gets me going, and it helps maintain my preferred body fat percentage without building unwanted muscle and requiring a lot of undue effort.
Resistance workouts. I like to switch these up so that I don’t get bored, but every day after the treadmill, I like to do some combination of a workout with calisthenic and resistance-based exercises. I avoid purposeful ab workouts because I don’t want to build up my waist accidentally—the only exercise I really do for my abs are stomach vacuums and nauli kriya—but aside from that, pretty much anything goes. Using a resistance band helps me improve my flexibility as well as my strength, and bodyweight exercises build up my strength without overloading or bulking up any of my muscles. My workout usually lasts about 20–30 minutes and I tried to find a single video demonstrating what I do, but I couldn’t find one—it’s basically just a random mixture each day of calisthenics and resistance bands.
Stretching. Stretching my muscles properly isn’t exactly an exercise or a sport per se, but it’s definitely the most important aspect of my workout routine so I’m going to include it here. Improving and maintaining my flexibility, especially as I grow older, is very important to me, and stretching not only keeps my joints and muscles supple, but it also helps to keep my muscles long and lean instead of short and bulky. I’m hypermobile and so I have my own stretching routine which gives me the proper deep stretch that my body needs whilst maintaining good joint support—it’s based on the stretches and exercises I was taught to do when I trained in rhythmic gymnastics as a child. Again, I mix it up, but you can find basically every stretch and exercise I do amongst the videos on this playlist.
Weightlifting. I only started weightlifting relatively recently, and I have to admit that I’m still a bit hesitant about it, but it’s definitely given me much more of a rounded figure and boosted my natural shape—my butt looks a million and one times better now! I really don’t like the typical ‘strong curves’ kind of look and it just doesn’t suit me, so I stick to using very low weights and high repetitions to build strength without overly increasing my muscle volume. Weightlifting has helped improve my shoulder strength in particular, which was always a huge issue for me, and it’s helped to better sculpt my arms and lift my butt better than any other exercises I do. I try to do an hour of weightlifting every evening after I’ve finished with my things to do that day, and I focus mostly on my form and ensuring that I execute each exercise correctly for the best impact. I do things slowly and carefully, and I think that it’s this super-slow pace and precision that’s given me the results I like best, because it still really tests my muscles and pushes me further each time without overloading anything.
Ballet. Ballet is the one dance that I’m totally devoted to. I’ve been in ballet classes since I was 2 years old—so almost 20 years now—and I just love it, it does wonders for my body and for my sense of physical grace. Since starting at uni, I’ve gone down to one class a week with one extra conditioning class on a Saturday, and although it’s nowhere near enough for me to be considered a ‘serious’ ballerina, it fits into my schedule and allows me to keep up my skills to a reasonable degree. I’ve always studied ballet with the Vaganova Method, and again, this has really emphasised the importance of precision and lightness in the way I dance and move in my everyday life. Ballet has given me the most overall control over my body and the way I move, I think, out of everything I do, and it’s taught me the importance of discipline and routine when it comes to looking after your health.
Ballroom/Latin dancing. I switch this one up much, much more because it’s not so serious for me. I love social and partnered dancing, and I’m lucky in that the ballroom and Latin dance classes near me allow me to switch up each week and not remain loyal to one single dance or style. Partnered dancing, for me, is about knowing the right dances in the right circumstances, and connecting with your body and your partner’s body, and that’s what my classes give me, nothing more and nothing less. Alajos is much better than me in this respect because he’s always danced much more seriously than I have, but I love going out for our weekly dance class together and perfecting the steps of a foxtrot or samba. Both ballroom and Latin social dance styles help most with tapping into sensuality and understanding how your body can relate to another in the context of music, and they’ve given me a lot to work with in terms of body language and physical social skills.
Traditional folk dancing. This is much more informal and I don’t take classes in it anymore, although I used to, when I lived back home. Nowadays, me and a few other girls set up an informal folk dancing troupe and we teach one another our native dances, it’s just something fun and silly and we only meet up every couple of weeks or so, but it helps us keep in touch with our roots and traditions, I think. I like folk dancing in particular because not only is it fun and lively, but it also really exaggerates the difference between the sexes and the nature of femininity, so in that way, you can learn a bit more about how your ancestors might have thought women ought to behave and move, and water this down for your everyday life. It’s interesting and strangely anthropological in that sense, and some folk dances in particular place a huge emphasis on facial expressions in dance, which I like—it’s a fun and helpful change from focusing mostly on the body, and enables you to gain control over your facial muscles, too.
Rhythmic gymnastics. This used to be the bane of my life when I was a child, but I’m grateful for it now. RG probably evokes some traumatic response for most, if not all, post-Soviet girls out there, and I’m no exception. I’ve done rhythmic gymnastics for as long as I’ve done ballet, but I don’t do it nearly as frequently now because I’m much older and I was never especially amazing at it in the first place. I mostly help out with teaching younger girls these days, work on my flexibility in my free time, and go back to training briefly but intensively if I’m going in for a student competition or something—I take conditioning classes more often than I actually train in gymnastics now. At this point, it’s more about my flexibility and strength than anything else, and I can’t name a sport which has better improved my flexibility to almost freakish levels than gymnastics.
Reformer pilates. I take reformer classes twice a week at the studio near me, and I like it a lot, although I think that mat pilates gives much more potential for a harder and more advanced workout. The nice thing about the reformer is that it adds some resistance to my workout, and my studio offers both traditional reformer classes and ‘power’ classes which seem to be more of a mix between pilates and strength training, with a heavy focus on form and posture. The power classes have helped me hugely with my understanding of form in weightlifting especially, and the traditional classes allow me to stretch my muscles deeply and in ways that are more difficult to do without the help of equipment. I also really like reformer pilates as a rehabilitation exercise if I’m recovering from an injury, because the reformer offers a lot of support, better enables isolated exercises, and you can take it as gently and as slowly as you need.
Mat pilates. My studio offers a classical mat pilates class and I take it twice a week. Pilates these days seems to be associated more with aerobic exercise, but traditional pilates focuses much more on posture and functional movement, and our classes follow the original method of Joseph Pilates and a few of his students, though my instructor isn’t super rigid about this and likes to teach us the history and development of pilates when we’re exercising. Classical mat pilates uses only a few exercises in a very specific sequence, and I could probably skip my classes and just do it at home if I wanted, but I like my instructor’s commentary and the way that she pushes us to stretch and strengthen much further each time we go. I’ve tried contemporary mat classes, too, and they definitely ‘feel’ harder because they get my heart rate elevated much more, but I prefer the classical method because of its focus on detailed, precise movement and correct posture, and how it seems to work each muscle of my whole body.
Qigong/tai chi. I take one qigong class and one tai chi class each week, and I really love them for their meditative focus and how they allow me to feel so much more in-touch and in-control of my body. Qigong is a set of exercises purely for health purposes, and focuses a lot on very slow, intentional movement along with breathing and internal awareness. I like it better than tai chi; it gives me a strange but very beneficial, almost spiritual sort of awareness of my body that I haven’t experienced with any other exercise. Tai chi falls under the bracket of qigong but it’s actually a martial art, although my instructor leans away from the grappling aspect of the art and prefers its interpretation as a low-impact and mindful exercise. In my experience, tai chi is a little more mentally draining, and helps a lot with understanding intention and resolve in thought and movement, as well as improving my posture and reflexes.
Barre. Barre is simply a workout style derived from ballet conditioning classes, and it’s intended for fitness rather than any kind of grace or bodily awareness. I like it, because the small, precise movements help to tone my body in the way I like, and it’s more of an aerobic exercise and cardio workout than most of the other exercises I do, but I would recommend that you find an instructor with a ballet background and avoid any of the chain/branded barre classes—in my opinion and experience, they only really teach bad habits and poor form whilst bulking up the leg muscles, and aren’t much in themselves beyond a bit of weighted pilates. My instructor combines traditional barre exercises with floor-barre workouts, and the classes are designed in a way that’s thoughtful and fitness-intentioned without inadvertently hurting or hindering actual dancers. Proper, well-informed barre classes will help you a lot with improving aerobic fitness, stamina, and awareness of individual muscles, without bulking you up unnecessarily or accidentally damaging your joints and muscles.
Step aerobics. This is super ’80s but I love the step aerobics class at my gym, I’m the youngest there by about 30 years but I don’t really care because it’s fun and it gives me results. My instructor keeps it low-impact, there are no jumps or jogging required, and it’s just a really fun way for me to get in some cardio without it feeling like a chore. I don’t think that step gives me serious physical results in any way, but I do it mostly for my heart health and overall fitness and stamina, and it definitely helps in that respect without building up my muscles in the slightest. You could definitely do step aerobics at home if you wanted—I do it sometimes if I haven’t been able to book onto my usual class, using one of Jane Fonda’s old video workouts—but I like the social aspect of it and the silliness. It’s important to keep sport fun, I think, and I look forward to my step classes every week.
Callanetics. This is another super ’80s workout but it’s one that actually does give physical results, in my opinion. Callanetics tightens up my body in a way that I think is quite unique, and it works really fast. It works with repetitions of small movements and isometric exercises, and was developed from classical ballet conditioning classes. It’s super boring because you don’t really do anything major, and you don’t feel as though you’re working out, but whatever it is, it definitely works in some capacity and I really notice if I haven’t been keeping up with my schedule! Callanetics just seem to draw you inwards somehow, as though someone’s taken the strings and pulled them tightly—my waist seems much, much tighter, my legs are sculpted and shapely, and my butt and breasts are lifted upwards. This is one of those workouts which needs precision in form and movement, so if you can find a class near you, then I recommend going for at least a few sessions to make sure that you’re doing each exercise correctly. Otherwise, use a mirror and the original books and videos.
Gyrotonics. This is a bit esoteric, but my ballet instructor recommended that I start taking gyrotonic classes for my posture and range of movement, and they actually work wonders. It’s not easy to find a gyrotonic class because it requires specialist training and equipment, but if you do find one, then I really recommend that you go. It’s sort of like classical reformer pilates in 3D, if that makes any kind of sense, and focuses on enhancing your spinal movement in every direction whilst simultaneously building up functional strength and muscle tone. I take a gyrotonic class every few weeks or so just to realign myself and remind my body of its proper skeletal positioning, and I think it’s worked wonders for my posture, flexibility, and joint support. I don’t dislocate my joints anywhere near as frequently anymore, and I can move much more supply and smoothly.
Somatics. Somatic techniques sound like total quackery and I think that some of them are, but others actually do work and help a lot with posture and bodily awareness. Things like the Alexander Technique aren’t complete snake oil, but they are relatively obscure and only really popular amongst dancers, actors, and musicians. I saw a posture therapist for almost a year and she drew upon the Alexander Technique, Feldenkrais, and other biomechanical theories to help me understand how posture isn’t only about spinal positioning but actually awareness and positioning of every joint, muscle, and nerve in your body. The exercises are very slow and meditative, and more internal than external, with a lot of focus on the training of the nervous and respiratory systems; they basically just teach your body, very slowly and methodically, the healthiest way of aligning itself within physical space, and teach you how to be aware of your body’s positioning so that you can notice and realign yourself when necessary. I’d recommend finding a serious teacher who isn’t some kind of witch doctor—one who works a lot with performing artists would probably be best. I don’t attend actual somatics classes anymore, but I still use a lot of the exercises and theory in my everyday life, and it really enhances my experience and results from the other exercises I do, like pilates.
Iyengar yoga. I’ve tried lots of different varieties of yoga but iyengar is my favourite by far. It has a lot less ‘flow’ than other types of yoga, and so can seem a bit disjointed or overly regimented at first, but I love its focus on detail and precision, and how it’s truly a taught class with exercises to take away and practise, instead of something looser and more intuitive. Iyengar is very intense, it’s more mentally than physically taxing because of its demands with precision, and focuses almost completely on perfecting alignment and technique, and it’s a favourite amongst the ballet dancers I know because of this—although actually, it’s accessible for almost anyone, and my class is mostly full of retirees. Iyengar was designed to rehabilitate and teach yoga to people with physical limitations, and it’s a regimented sort of system which makes you reliably strong over an extended and planned period of time.
Swimming. I love swimming so much, I’m a total waterbaby and I feel so happy in the water. Swimming is an excellent sport for pretty much anyone, I think, because you become almost weightless in the water and all of your joints are completely supported. It works out the whole body and you can take it as far or as little as you feel you need, and even the most poorly-coordinated body moves gracefully in water. I try to go swimming for a couple of hours each week, and I prefer swimming in the lake or river near me, but if it’s too cold or polluted then I use the pool at my gym centre. I’ve been swimming for as long as I can remember; I grew up next to the Caspian Sea and every child in my town could swim before they started at school. I don’t take any classes or anything like that anymore, I just turn up and swim lengths until my time is up, and I think that swimming is a skill that everyone should learn because you never know when you’ll need it. It’s a perfect entry sport for people who are unfit or embarrassed about how they look or move, and I’d recommend signing up for a few adult classes if you feel in any way unsure or worried about your safety in the water.
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