#resistance band training for seniors

[sinswithpleasure]

Unprofessional Conduct

"Oh, come on, Mr Jang..." 

Sullyoon twirls her hair around her finger, a coy pout on her face. Smug superiority shines in her eyes—there is nowhere to run with the school being only so big. 

You’re cursing at how good of a timing Sullyoon’s picked—it’s the track team camp during the holidays, which means that only you and the team are on campus. She’d planned to corner you, and now you’re trapped right where she wants you.

"It's not the first time you've ogled these legs. Both of us know that." The Korean girl turns to you, putting one leg in front of the other, giggling when you fail to resist looking down at the creamy skin of her thighs, down to the knee-high socks that she wears. “You don't have to be shy about it at all, Mr Jang. I'm letting you look."

You take a step back when Sullyoon takes a step down the stairs. You shouldn't, you can't—her clubmates are just around the corner in the classroom, and this is inappropr—!

"Bullshit, Mr Jang.” Sullyoon’s words slap you across the face. “You don’t even look any bit convinced with your own excuses."

—when did she have you pinned against the wall, oh sh—

"—That's right, you've been hard the entire time, Mr Jang."

You rush to muffle the moan that escapes from the gaps between your fingers when Sullyoon cups your bulge, her palm gently rubbing against the cloth of your pants, right across the sensitive underside—

"Face it, you want me." Sullyoon presses up against you, her soft breasts right against your chest as she eyes your lips, eyes half-lidded, confident smirk across her face. “You want me so bad."

"No, I—!"

“You're not subtle at all, Mr Jang. Eyes always trained on our legs, our asses, our breasts when we're training. So many of us have noticed that during track sessions, you know, that you want us so bad, hell, want me so bad. Haewon-unnie always tells me about how you perv on Jiheon-unnie in class, peering down her uniform when you walk by her desk or when she's asking questions at yours. She also tells me you've also tried that more than once with Yujin-unnie. And that you’re always trying to peek up my skirt when I’m sitting in front during class, or staring at my ass when we’re training.”

The panic across your face has Sullyoon laughing. It's an admission—you can't hide it, and the mere mention of her seniors has you getting harder. Both Yujin and Jiheon are your type—slender, petite, with long legs that go all the way to Sunday—and you could apply all of these descriptors to Sullyoon as well. You can't help but stare dumbly at your student as she levels all of her knowledge of your perverseness at you. 

“Sullyoon, this is—no, I—!” 

"Shh…”

It barely takes Sullyoon ten seconds to unbuckle your belt and unzip your pants. You're moaning again when she reaches beneath your boxers to fish your hard cock out, fisting the length as she presses it against your abdomen. 

"Oh, you're so wet, Mr Jang. So much precum..." You whimper when your student runs a thumb over the leaking slit. Strings of it cling to her thumb and your cock when she lets go, then between her fingers as she spreads it across the pads of her index finger and thumb. "All for me, too..."

You're once again stunned into silence with her nonchalance, as if she wasn’t playing with her teacher’s precum. She looks at you as she studies your arousal on her fingers, the smirk never leaving her lips. 

Sullyoon cleans your precum against her skirt, and she takes a step back, eyes never leaving yours. "Don't go anywhere, Mr Jang. Keep your perverted eyes on me, because you'll really like this."

Your hungry eyes widen when Sullyoon grabs the hem of her cropped jersey and pulls it over her head. She drops the jersey on the floor, and her hands reach for the band of her sports bra now, slowly tugging it up to reveal the flesh underneath, the soft curve slowly being unveiled before your eyes, then all at once when her breasts fall out of her bra, the hem resting above the soft curves of her chest. 

"Here, Mr Jang, my breasts, bared for you."

Sullyoon doesn't let you admire them for long—she's already bending over, hands beneath her skirt. You’re tracking her every motion, even when they're hidden by her body or by her skirt, and you curse when a bundle of cloth drops down to pool at her ankles before she steps out of it.

"My panties are off, Mr Jang. I'm naked now. All for you.”

Sullyoon raises the cloth of her skirt, pulling it upward. She reveals all of herself to you right there in the school stairwell. Instantly, you're learning much more about her: first of all, Sullyoon shaves, except for a thin strip of hair right above her pussy; second, she’s a messy girl that drips so much slick down her thighs that it stains her socks and even drips down onto the floor beneath her; and finally, your dreams have come true—to be able to see Sullyoon’s fat pussy right in front of your eyes, exposed fully without clothing. You’ve spent many evenings after training sessions masturbating to the image of your student’s cameltoe in her shorts, and now you’re feasting your eyes on it in the flesh, your suspicions confirmed, cock twitching every time you lock your eyes back between her slick thighs.

"Are you just going to stare, Mr Jang? I'm naked for you, like I said, and I'm so wet that I'm dripping all over the floor already. My panties are ruined, and they have been ruined since we started talking."

The Korean girl steps forward again while you remain frozen. This time, she grabs your cock as she presses herself against you once more, her whine echoing with your groan when she rubs it against her drenched pussy. Sullyoon feels so warm against you, and you know it’ll feel just so sinful later, just the way you like it.

"Come on, Mr Jang. Haven't you always wanted to have sex with your students? I'll be your first, and if you impress me, maybe I'll get Jiheon-unnie and Yujin-unnie in bed with you as well. Do you want that, Mr Jang?”

The dumb nod you give her makes her smile.

“Then, what are you waiting for? 

“Take me.”

[bokuroar]

𝗵𝗮𝗶𝗸𝘆𝘂𝘂!! 𝗰𝗵𝗮𝗿𝗮𝗰𝘁𝗲𝗿𝘀 & 𝘁𝗵𝗲𝗶𝗿 “oh.” 𝗺𝗼𝗺𝗲𝗻𝘁

↬ fyi: the italicized “oh.” moment is famously used in referring to the exact moment where a person realizes they’re in love ♡ ><

↬ part 2 here!

↬ hq characters (oikawa, bokuto, kuroo, suna) x gn!reader

↬ cw // mild cursing

ꕤ oikawa flinches for the third time as you dab cotton on his scraped knees, tending to his bruises he got from pushing himself too much during training. again. stop practicing overtime and overworked, that’s what you have been telling him. trying to, at least, because for all the years you’ve worked with him you know these concerns don’t go through his thick, stubborn skull. “you better not give me any shitty excuses.” you mumble as you press ice and wrap bandages on his fingers too, while tōru thinks you have never looked more adorable with a focused, scrunched brows and a frowning mouth that can’t help but tsk out loud scolding the athlete as their manager for not taking care of himself. at that moment, oikawa doesn’t know what hurts more—the bruises forming on his skin, or the itch and ache of wanting to hold your hands in his and never let go. uh oh.

ꕤ “bang! fukurodani bags the trophy with their ace!” where are you, where are you, bokuto could almost hear his thoughts thrumping as loud as the school band’s drums while he scans the booming crowd. fukurodani just won a championship, and the first thing bokuto does is look for you. he doesn’t feel like it’s a win worth celebrating, not yet, until he can do it by your side. as he sets his eyes on your familiar figure on the bleachers, it’s like the whole world drowned out by themselves. all he could see was your eyes lit from happiness, arms waving, and all he could hear was your voice calling out his name. before bokuto knows it, he was running to you, arms open to give the biggest hug he could ever provide. with his forelimbs encapsulating your middle, he lifts you from the ground and spins you around—bokuto’s childlike smile widening as he hears your squeals and giggles. so this is what winning really feels like. oh!

ꕤ you feel like you beat the cheshire cat in the grin forming on your face as you got back your exam results in chemistry. a perfect score, ha! the little celebratory dance happening in your mind was broken by the familiar voice at your side. he peeks through your shoulder and chuckles, “took you long enough to surpass me.” it’s your seatmate, kuroo, who made everything a competition since freshmen year–academic assessments included. “want me to get some band-aids for your bruised ego?” you tease and mock him enjoying the opportunity you’ve been waiting for. you didn’t notice he’s actually not paying attention to any of your words. with his head placed on the palm of his hand perched in his desk, kuroo can’t resist a smile despite your boasting. pride, ego, and academic morale set aside as he admires you—completely unaware of the fondest look as he takes in your beam. it’s no surprise you got so taken aback when tetsurō suddenly blurts out, “you’re so fucking pretty, did you know that?” oh?

ꕤ your childhood friend suna sees the annoying yellow-haired miya first, then, you seated right across atsumu in the high school cafeteria. belonging in the same friend group, it’s a must that you sit together for lunch every day as compensation for the busy schedules as seniors. carrying his food tray, rintarō stops in his tracks when he saw you laughing–loudly and carelessly with your eyes closed and head thrown back, most probably because of a stupid joke his equally stupid teammate made. “what the hell was so funny?” suna thinks and feels all things at once. he’s resisting the urge to smack atsumu at the back of the head in jealousy, he feels sick in the stomach realizing he wasn’t the one who elicited that beautiful laugh from you, he wants to drop the food and walk right over to kiss that damn lips. his daze gets vanquished by the smile you gave him as you caught a glimpse of him behind atsumu. “hey rin, over here!” you call out and tap the seat next to you. as you instinctively rest your head on his shoulder when he sat down, everything finally made sense to suna. oh no.

© bokuroar (2023) – do not plagiarize, modify, copy, use, translate, repost my work on other sites without permission.

a/n: hi.. it’s me … hehehe it’s really been awhile ;-; drop by my inbox to say hi or talk about this post more (or which characters should i include as im planning a pt. 2) hehehe

[qrfit]

Day 5 of 5 day workout week:

It’s Friday! 🙌🏽 The moving truck is here and loaded for the college Senior and my HS Junior is deep into her summer paper. Meanwhile, I somehow managed to keep up with my weekly fitness goal! 🙌🏽 It’s an end of summer miracle!

-I fit in 30 minutes of total body strength training with 5-12 dumbbells, a 12 lb kettlebell, and a heavy resistance band. Moves were mostly compound with some static moves mixed in.

-Then I did 40 minutes of high intensity cardio kickboxing with 14 ounce weighted gloves. I also added rounds with a 2 lb weighted jump rope.

Total calorie burn = 434 kcal 🌼

What a week! 😅 I’m exhausted. But, we made it through! And, we gave ourselves solid push for the school year. But, seriously? Where did the summer go?!? 😩

[feuqueerfire]

Lovely Runner Live Blogging

I've been seeing the “i found you girl i like being around you” edits on tiktok but before then, i’d also heard about the show and saw an ep 1 clip of when she runs up to him at the swimming pool. i’m a time travel show enjoyer and this show has been getting such good reviews, so I’m excited. my last few shows have been quite dark and violent and i kinda wanna go for another such show but think a lighter (yet emotional) show might do me some good so that i don’t burn out

Ep 1 (June 25)

2009

omg…

ah, he encouraged her to live through this time when she was contemplating suicide and ig later on she will do the same bc he unfortunately takes his own life before the time travel i think

Dec 31, 2022

13 years, how old were they then and how old are they now?

oh i knew she was a fan but she’s a biiiig fan

ah, they were in high school at the same time and his high school was across hers

some fans hate Sunjae bc he’s too popular and getting opportunities

the band members also seem to not like him and it could be bc of his popularity but he also seems resistant to being an idol in general and wants to retire so that might have smth to do with it

wow she’s really having a tough day: rejected from job bc it has no elevator and she has a wheelchair, late to the concert, and then lost the ticket omg

this scene of Sunjae putting in his in-ear and going on stage is now iconic to me bc of the edits, kept expecting to hear “i found you girl i like being around you” as background music loll

she’s really determined to be positive and make the most of everything, i expect a breaking point soon though

oh, in hyuk doesn’t want him to retire

phone crack

wheelchair stops

yeah the tears finally. what a fucking day

hehe they meet in the current timeline

lolll her getting annoyed that her friend came just when she could’ve been getting a ride w Sunjae

what is that jar that she gave him?

was it Sunjae who saved her from the accident?

the watch was weird for a second. i guess that's gonna be The Object that takes her back/causes everything

ahh he took meds and jumped off into the swimming pool.

this reminds me a bit of True Beauty but like the friend who passed away

time of death: Jan 1, 2023. 12am

dead at 34, so was 21 in 2009? 19 or 20 interactional age?

The fact that she Just saw him alive and seemingly well a few hours ago must make it even more unbelievable

Traveled back

her legs work again

okay, I'd seen this Instagram edit of this scene as the very first thing I saw from this show but I didn't know when I first watched it just how awkward/embarassing this is T.T

aw, is he also going through something now? her talking about how he went through this alone made him soften

SHE SAID SARANGHAE SUNJAE-AH?! please

her still being like 'this is my dream' oh she's gonna be mortified when she realizes this is real in a time travel universe

lolol she's like I'm not dreaming? Fuck, am I dead?

pls i'm dying, Sunjae's so confused while she's acting as if they're both dead now (and mustn't cross the bridge)

so did Sunjae take the watch?

Ah, he probably had to quit being a swimmer and become an idol in the original timeline too because of his shoulder

June 2008

So are they seniors in high school right now?

ahh she gets to see her grandma from 14 years ago when she still recognized Sol before alzheimers or whatever T.T

Aw, Sol cries every time she looks at Sunjae

ah, the parallels of Sunjae holding the umbrella over Sol and asking why she's crying now and in the original timeline

I watched around the first 30-40 minutes of this episode on my iPad while I was on the train (and also like 10 minutes in a restaurant lol). I'm likely going to have to take the train a lot starting the second week of July so I had been thinking that maybe I'll save this one for that time and watch like some raunchy BLs and GLs now that I can't watch on the train but the first ep was quite good, I think I'll binge it now oof.

Ep 2 (July 6)

Since Episode 1, I've watched My Stand-In Eps 1 - 11, Blank Season 1, and reread Mistborn: The Final Empire.

"i can fool a 19-year-old, right?" lol Sol

who is this guy? i know there's a love triangle, is this the second lead?

the people who go back in time/become younger scolding the other kids who seem the same age as them is always funny

ah, so funny, he's the first guy Sol stanned

lmfao please why's he running after the bus

the little icons getting farther and farther away and the song about going farther away playing lmfao

omg, she can't tell him the future/what will happen if he does something? time stops?

woah, you really could just stop time and do a bunch of stuff while shouting future facts lmfao

pls, this future-telling grandma cosplay

Sunjae jealous of Taesung already

how does she keep finding herself in these situations, plssss

like Sunjae is literally so correct to be like what the fuck like actually but also T.T

that guy is indeed Sunjae's father and lmfao Sunjae was the one who borrowed the porn/erotic VHS that Sol's mother has been on the dad's case about

overly dramatic crosswalk scene but i guess it's fine since it's mirroring how she probably got into her accident originally and she has trauma from it

she's the one who gave Sunjae an umbrella first! Also i've def seen this scene from a tiktok or smth

pls so he didn't even mean to borrow the erotic video? smh

this is kinda like My School President when Tinn was trying to impress Gun but everything went wrong and he was being a loser lol

so these two episodes effected the future and there's a photo of Sunjae and Sol on the table but it didn't change the death

Ep 3 (July 6/7)

ah, so he didn't injure himself this time?

hilarious that he can't seem to confess while she's fangirling and cooing over him

the dad left his shoe like cinderella lmfao

eughhhh she's like fuck, you don't want me to be your fan anymore? let's be friends! while he's trying to confess

Sunjae's dad dramatic + full of expectations and pressure + getting ahead of himself

and Sunjae also not tell him about the injury

omg her brother and her friend are both home not noticing the fire in their sight?

does that much water even do anything to a fire? feels like you're not supposed to be doing that...

I wish they hadn't done this fire scene so humorously with the brother and friend, kinda took away from the weight of it. also i wonder if the fire or her mother burning her hand won't still happen bc stuff like the shoulder injury or the ball hitting Im Sol still happened even if in a different way than the original timeline

aw, glad his dad understood

lol she's drunk, how cute

is she gonna forget the confession and kiss? since she's yknow legit drunk. i wonder if ppl made a fuss about it because if it was a bl, this would def have been Discussed in the fandom

ah, ofc she doesn't rmr

bruh aghh it's like I can see where this is going with her listening to the recording + Taesung spotting her + Sunjae being far enough behind that he'll see them (+ he thinks he confessed last night and expects her to remember the kiss too)

i'm gonna kill somebody, she didn't even pause so the "I like you" is just playing with nobody to hear

omg travelling to original timeline

girl what?! how could you say you want to date Taesung or is that not really happening or like what's going onnnnn

Ep 4 (July 7)

Oh, Sunjae had not only saved her but was at the hospital too. He'd liked her throughout his high school time i guess but what about that final night, did he recognize her even then?

oh, he had. wild

ohhh she gave him a bunch of the candy that night that she had given him the very first time when she mistook him for a mailman

hmm okay so the Sunjae POV we got of that night was the original timeline before Sol's time travel thing, right? because the photo wasn't there? and the timeline that Sol's waking up in right now is slightly different based on what she had done?

ok the future had indeed changed

omg what the hell, why did that timeline's Sol reject Sunjae like that, like in this timeline, they were friends??? unless Sunjae was being a creep fr

i got spoiled about she can come back 3 times but how does she know only 1 time is left? also it's just been 10 days?! so why did Sol react like that, wtf

ah, so it's like she's kinda fighting with her 19-year-old self from the past who's in love with Taesung? and doesn't know Sunjae?!?! weird...

so the 19-year-old Sol thought she was possessed because her memory from when older-Sol came back was missing... interesting and complicating

lmfaoo exactly, I was saying she could stop time but shouting out future facts. hilarious to have her shouting celeb marriages

plsss how's she asleep on his floor

"i don't make friends with girls. how can a girl and a guy be friends?" alright lol.

why do we have Hyunjoo pooping her pants and that furthering her romance (?) with Sol's brother come onnn

ah, Taesung mommy issues and feelings of abandonment

yknow I do like Taesung and Im Sol's banter and back-and-forth

i'm cryinggggg, not young-Sol's birthday event for Taesung

it's suchhh a long song, i'm dying. and young Sol's fashion pls

hehe Sol telling Taesung how to treat young-Sol is cute actually

so many weird men... that taxi that went away? and now this guy...

is this Sol's accident but in this timeline?

ah, Sol realizing that Sunjae had saved her

okay, in that original timeline, i thought they just called a random number maybe and was confused and ig that's true but Sunjae specifically called Im Sol's number? or what? how'd he know it? and he knew that it was her he was talking to.

Ep 5 (July 7)

i wonder how the accident happened the first time and why Sunjae was there back then

this bra returning scene reminds me of True Beauty but I can't remember what Suho was trying to give Im Jukyeong, idk why I keep thinking pads??

okay i was gonna be tormented, so I skimmed and it's on ep 2 of True Beauty. She accidentally gave Suho a bag that said "thanks for keeping my bare face a secret" but he hadn't recognized her, so to get it back, she'd said that it has pads (i remembered this part at least)

cryingggg at her being like hmm he said he can't be friends with girls, so all those "just friends" rumours with girls were all real romances (as idol Sunjae). anyway i doubt it bc he seemed to forever be in love with her even over a decade later and that's just a trope I'm gonna have to get used to.

yesss i love a girl saving a guy from the common motorcycle/car trope and also girl kabadoning guy

Sol is cute trying to block all mentions of the swimming Olympics from Sunjae but plsss it's all becoming romantic moments and also iffy when you think about young-Sol having a boyfriend

oh, cop mentioning burying a body... i think I've heard that this show has a serial killer

in the original timeline, the taxi driver with the key indeed did something? but this time the other guy got there? and he's the serial killer or what

damn, taxi driver has Sol's flip phone

not Sol's brother and Sunjae meeting but Sunjae being punished for giving Sol alcohol

cryinggg Sunjae being curious and looking at Taesung's profile but he finds out

pls Sunjae getting mad at Sol's inability to bike reminds me of Tinn yelling at Gun about not knowing any math (My School President). when even the down bad secret crush bearing Sunjae and Tinn lose their minds teaching Sol and Gun lmfao

girl, why is Sunjae buying the same jacket as Taesung T.T but ig they're gonna have him fill in for the vocal... but he's not gonna fill in for Taesung

how humiliating to run into Taesung just as Sunjae bought and wore the bright red jacket because Taesung owns it too yikesss

and that's how the eclipse happened, though Taesung isn't in it for much longer i guess?

Taesung watching Sol watch Sunjae perform reminds me of Twinkling Watermelon

oh, intense yelling from Sol

double whammy of hearing the confession recording finally and Sunjae also telling her to break up with Taesung at the same time

Ep 6 (July 8)

ah, I’m Sol broke up with Taesung but I don’t know if that’s the end of it… but she also knows Sunjae’s confession…

sunjae is quite fun to watch like his despair at his “breakup with taesung” thing going wrong vs joy when taesung got broken up with

Sol’s brother does bother me, why is he so annoying

pls both Sunjae and Sol holding back to appear cool/not “shake the other’s heart” aghhh

Taesung’s “Oh, I think I liked you a lot” is funny

not Taesung getting into a car crash, damn it

so is Sep 1 the day her accident happens? I don’t remember the date. is it gonna happen again even though the bridge thing already happened? or is it a different thing?

Taesung’s dad (?) Kim cop is investigating the case of a he dead bod?

nooo now he has their address bc of grandma

oh, Sunjae confession

Taesung in hospital but his dad doesn’t visit and his friend doesn’t believe in him + he calls Sunjae to let him know that Sol’s mother is at the hospital, oh man

aw mannn Sol rejecting Sunjae because she knows she’s not in the right timeline and is gonna have to leave soon etc. does she realize she’s the one he liked in the original timeline too? he’s talking about liking the rain and on the original timeline radio show he also mentioned it

not having to take an umbrella to Sunjae on the day of Sol’s accident! and after she almost stayed home all day

omg she’s realizing right now that she was his first love back then too and she didn’t “confuse him”

tbf maybe this mans would’ve gotten her even if she didn’t leave right then. a fucking kidnapping

omg this taxi fucker really took her Again D:

Ep 7 (July 8)

oh on that original accident too Sol missed her stop on the bus and Sunjae was waiting with her in the bus, that’s how he was there on the time of her accident on save her

i’m watching this on the subway on my commute to/from work but there are two people talking in korean beside me and i feel awkward watching a kdrama beside them lol

okay they left a couple minutes later

oh at this bridge where her original accident happened is where she dropped that watch and the first time she time travelled, right?

omg who the hell grabbed her in this timeline? bc taxi driver was in the taxi still

good job to sunjae for connecting everything and figuring out the reservoir lmfao

ah, she went back to her time again and the young-Sol is back but also that's kind of oh no in a way, though Sunjae's clever i wonder if he'll be able to figure it out?

i knew from pics i saw that she can use her lefts in the future

Sunjae survived too

pls not her getting mistaken for a sasaeng, i don't even wanna watch anymore

what a different life

damn, young-Sol had another kidnapping a year later?

oh naurrr is Sunjae doing the "who are you? do we know each other?" thing because young-Sol did this to him after he helped her with the kidnapper?

oh he's not even here, it was a scenario in her head lol

lmfao crying, this Sunjae lovesss the attention and fame (though not the stalking)

the shenanigans of them justtt missing each other every time

i can't believe we're getting random enemies-to-lovers right now, especially with them texting each other antagonistically, this is soooo fun

i seriously need to go to sleep but ahh

owww

oh, the concert didn't happen

ah, and they met on the bridge again

35 minutes after my bedtime already, gonna take a while to fall asleep too, whelp

Ep 8 (July 9)

omg Sunjae got the time capsule egg before it got torn down and he even waited on Jan 1, 2023 fully expecting her to come - and she did, so why didn’t they meet?

and Sunjae got the watch from the time capsule

hmmm would he happen to travel back in time at all? bc she travelled back with his watch and maybe he can travel back with her watch?? esp if smth happens to her idk

lmfao pls not the hotel where they can be alone together

but also he’s an idol going with a random girl lmfao

i loveeeee Sol omg she’s so funny and endearing as she’s talking about how she didn’t mean they should have a passionate night and also mentions that they had crushes on each other in a throwaway line but she doesn’t wanna skip intros and get to the conclusion But she’s not judging sunjae for thinking that, they just have different values lmfao what a cutie but sunjae’s gonna act clueless like oh? what were you thinking as if he doesn’t know what this insinuates

i loveeee celeb/non-celeb romance esp when it actually shows the reporters and rumours and fans and such and how they can affect/limit the relationship

he has such a big house why not hide the cut out in some random storage room omg

pls and now Sunjae thinks she plans to stay the night and have sex lmfao

true Inhyuk would be like what the hell, Sunjae can’t fall for Im Sol again!!

Taesung?

Inhyuk talking about how Sunjae’s liked only Im Sol this whole time and kept going back to her old house whenever he was drunk while Sol can hearrrrr

ah, she confessed that she used to like him too

i kept being nervous that Taesung would somehow be in the house but Sunjae/Sol first kiss!

isn't it crazy fr, after 15 years you finally meet again and this time the girl you've loved forever confesses back and you kisssss and it's not a shitty one either

what the hell, the fuckass taxi driver is here too? that was indeed Taesung before right or did i mistake taxi driver for Taesung, I hope not

"Even if somebody sent me back to the past, I would never gamble with my future" whelp Hyunjoo, don't foreshadow too hard

the stalker makes me nervous both in terms of what if that person was the person who was knocking or whatever the night Sunjae died and also what if she finds out that Sunjae's dating Sol and does something to either of them?

okayyyy, so the taxi driver mans went and attacked Sunjae, was it the same thing in the previous iterations too?

I listened to the Afternoona Soju podcast episode and learned about 2 scenes: Sunjae and Taesung drink and do karaoke together and cuddle to sleep, and Sunjae's speech envelope + Sol's resignation letter get swapped so he ends up saying that out loud as a speech

Ep 9 (July 9)

so as hinted, a year after she came back to the current timeline, in the young timeline 2009, the taxi guy kidnapped Im Sol again and Sunjae saved her again and that's what caused that guy to get jailed until now

i loveee 2009 freshman Sol's hair, beautifully bangs and wavy hair

Hyunjoo's joyoush "hmm" and nod at 33:50 after Sol asks her if it was her idea is sooooo good omg i replayed several times

omg, the sudden "are you really from the future?" that had like no build-up, so I was surprised hehe

ahhh they kissed accidentally ofc they did, ig we'll see Sunjae and Sol married by the end?

Ep 10 (July 10)

ah, makes sense that Sunjae wouldn’t actually believe the time travel stuff oof

pls hiding under the table is so T.T

oh she’s telling Taesung about the time travel too

i like it when in a love triangle the guys try to impress the family like now with the flooding and in Ture Beauty with the dumplings but it’s annoying when they let it get the best of them and don’t care about what’s actually happening like why are you up arguing and making a mess instead of helping clean up wtf

i do like Sunjae Taesung antagonizing when it’s like verbal and witty not physical fights

oof Taesung telling Sunjae that he shouldn’t even be jealous of him bc Sol clearly likes Sunjae

Superstar K vs going to the states

ah, he digs up the time capsule and figures out that he dies (possibly because of trying to protect Sol) that time in the future

oh, the billboards changed and Eclipse is releasing their new album instead of Sunjae’s stabbing hmm i can’t tell bc im watching on my phone but is Sunjae in that photo?

Ep 11 (July 10)

ARE THEY GONNA GET BACK REFUNDS FOR THE PLANE AND THE REHABILITATION? and are they gonna get the luggage back?!

not this kissing gossip lmfao

yknpw technically this is a noona romance in this timeline 3x Sol x 20 Sunjae (krn age)

the “should we roll back another minute? if you give me another chance, i’ll do my best” thing is soooo cute like Sunjae fr was just going for the remote not the kiss like Sol thought

i’m crying from second hand embarrassment at the parents and brother finding them like this and am dreading the hundreds of condoms reveal T.T plssss and even Basic instincts got brought up again and Sunjae having to cover Im Sol’s ears i cannotttttt, how humiliating

the condoms flying out like this is really and truly killing me i can’t watch fuckkk if i was sunjae i would have to leave move away say good bye to Sol like life death and time could not make me stop loving you but this… in front your family? yeah i’d learn to live

lmfao the family meeting was very funny

he sings sonagi for her on a stage ahhh first of all he’d died but she gets to see him sing again + knows it’s about her this time

ah this fucking killer mans

Ep 12 (July 10)

ofc both Sol and Sunjae are gonna try to stop the murderer

lol will Sunjae get jealous of In Hyuk lmao

i can't watch this toilet water nothing pls at least use the water that's stored in the tank of the toilet not in the fucking bowlll

is the institution just that they made out? because i don't think they had sex?

lmfao maybe now the MIL and FIL will finally get along

omg, she's pretending to have gone back so that Sunjae doesn't stay with her at this place where the attacker's gonna come

oh also i'd figured out the 3 lives thing a while back btw i'd been like how does she know w/ certainty that she has 3 chances but the clock said 3, then 2, and now it's at 1

Ep 13 (July 11)

just go so frustrated that Youngsoo figured out that Sol was setting a trap bc that guy put his hand on her to check but Sol ended up shouting for Detective Kim eughhh such planning and yet

and Sunjae runs into him right then ofc

not Sunjae getting knifed! and falling off he cliff!!!

oh, Sol returned

girl where the hell is Sunjae like nice to see Sol’s life and Taesung but c’mon

i got spoiled about the letter switching and Sunjae giving actor award speech from Sol’s resignation letter so i don’t have like The Suspence for this

ohhh Sunjae’s watch also became a time machine

oh my godddd his time machine also takes Sol back in time for some reason and she literally cuts it off right at the beginning?!?! doesn’t give him the umbrella in the rain

curious about how they’ll explain the killer stuff in the past if Sunjae’s not there to save Sol?

Ep 14 (July 11)

so Sol and family just move away soon after like Sunjae still has his sling? yknow what let me not think too much

lolol articles coming out. i didn’t realize he was just gonna be mc-ing

ahhh Ryu Sun Jae is gonna be acting in Im Sol’s script?!

ouch the script hurts (though she’s plagiarizing so hard from alternate timeline Sunjae!!)

both of them busy trying to reject the script/actor but omg poor Sol. it sucks so bad to be the one who remembers, like when Sunjae used to remember while young Sol forgot and now thisssss after everything

another enemies to lovers arc

okay i was wondering how we’d go back to Sunjae knowing but ig he’ll get dreams and memories

oh, the murderer is gonna attack the sasaeng girl instead?

Sunjae is just Meant to be obsessed with Sol in every timeline ig

yaas the lottery tickets truly a must for a fucking time travel anything

ah the ferris wheel

Ep 15 (July 11)

the taxi driver can’t be obsessed w Sol in this timeline too right esp bc it’s been 15 years since his interest in the original tl

not Sol’s mom trying to set Sol up with sunjae now loll how the tables have turned

lmfao this time it’s Sunjae hiding from Sol when usually it was the other way around in the past timelines

oh, the killer is actually targeting Sunjae straight up this time maybe, not Sol first

Sunjae’s memory coming back in flashes

oh, he's got it all back

omg dramatic. killer guy almost got Sunjae again and then for a second I got nervous that Taesung was gonna crash like the other way so that killer T-bones his car

Ep 16 (July 11)

last ep!! 1h 19 mins instead of the usual 61-63 mins

killer dies just like that

ahh meeting again after remembering

"because he died, somebody else might get to live"

they kiss pretty nice

the parents do make me laugh, the dad being like hah i know Sunjae chose a good, beautiful girl to date while the mother's like hah i know she's no beauty

ah, marriage and wedding, cute

Overall:

A fun show with a fun concept and great acting + romance. It was funny and delightful most of the time, there was a kind of killer/suspense aspect but that wasn't really ever the Focus, Sunjae being killed was the focus; similarly, they didn't thoroughly explain the time travel because the mechanics wasn't the focus, Sol going back was the focus.

I liked Sunjae and Sol together and it was fun seeing how Sunjae was slightly different in the different timelines lol I liked seeing the couple on high school, college, as idol!Sunjae and actor!Sunjae. It did feel a bit like consistency was lost in their relationship but that was the point i guess. It was a very romantic concept, the way they were falling in love in every timeline.

Everything about it was good and I was engaged, I just don’t think I’d think about it much though. Kinda reminds me of When I Fly Towards You c-drama in that way; a cute youthful romance drama but I'm not hung up on it. At least it kept me company during my commute of the first week at my new internship.

Rating: 7/10

[billthedrake]

A DOM'S LIFE

My Army buddies tease me for being the shy one, and my normal personality was more quiet and laid back. I was the nerdy gay dude training to be an intelligence analyst. Spent as much of my spare time reading as working out or exercising. I never seemed to talk about dating and I learned to not to mention casual hookups. The guys in my unit were open minded but not that open minded.

Besides, behind closed doors, I got into some kinky stuff and rougher sex. I sometimes like to blame Mr. Kenyon, a neighbor who I had a fling with the second half of senior year in high school. The man had a sub streak a mile wide and showed me how much I loved dominating, needed it even.

I'd been trying to grow out of that need, and for the last nine months I was giving a vanilla relationship the ol' college try. Eric was a catch, a 30-something dermatologist who was a skilled bottom and cocksucker and a man I connected with personally and intellectually. But sex was mutual, loving, and not that verbal. I was up front that I needed to keep things open for now. Eric agreed, for now.

I had only one sub, actually. Frank visited DC once a month on average. I wouldn't say I dropped everything when he did, but whenever I got a text from Frank, I'd cancel any plans with Eric or my friends and head over to the hotel Frank was staying at.

The man worked pretty high up in the FBI, and I still felt grateful we'd connected sexually like we did, after a chance encounter when we were booth cooling off on the Mall after a morning run. He had a beefy, middle aged build that pushed all my buttons, and then some. The fact he was a hungry bottom made it even better. The sex was scorching hot and we started an affair that grew more intense when the subtle domination during sex became more explicit.

I've never met a sub like Frank. Compliant, eager, and knowing how much of the act of domination and submission is a mental game.

The fact his text came not even a week after I came back from deployment made me realize how much I was overdue for a hot sub.

After a half year's absence, I knew we were in for a good session, especially because he was going to be in town a few days. It was Monday evening at 8 when I showed up at his hotel room. Frank answered wearing a towel around his waist. As per my instructions, he didn't say anything but led me inside. I watched as he tossed aside the towel and got down on the floor on his knees, hands braced on his thighs as he awaited whatever instruction I gave.

The man was pushing 50 and was masculine as fuck. Thinning hair, heavy five o'clock shadow, and lots of chest and body fur. He'd put on about ten pounds since I last saw him, but the padding just made his ex-jock beefiness that much hotter. On his left ring finger his gold band was visible, and he still wore his Rolex watch. Other than that, he was butt naked and ready for me.

"You hungry cunt?" I growled.

"Yes, sir!" he replied. Not loudly, but with full compliance.

"I need a hole to use," I said with deliberation. "Know where I can find one?"

Not moving an inch, Frank said out loud, "You can use one of mine, sir. If I'm worthy, sir."

I gripped his short hair and yanked his head up to look at me. "Is that right?"

"Yes, sir," he said more softly.

I spit on his face. Some of the saliva hit him in the eye but most ran down his cheek. "Open up!" I ordered.

He did. I gave his cheek a light slap after I let go of his hair.

"That's a pretty mouth." I pushed two fingers into it. "Gonna use it as my pussy tonight. You got that, bitch?"

The law enforcement agent nodded as he sucked on my fingers. The low throaty moan from him turned me on like crazy. I pushed them right back to nudge at the edge of his gag reflex. Frank resisted with every bit of a sub's willpower. Frank had said when we first started up that he was surprised a nice, mild mannered guy like me was such a good dom. I still knew I had to work on balancing my desires with my sub's vibe, but Frank made those two sides of the coin seem like the same thing.

I extracted my fingers and made a show of wiping them on the man's rounded delt muscle. I looked down and grinned to see his shorter, fat erection rock hard and reddened. He clearly needed this as much as I did.

I stepped back and unzipped. I hauled out my erection.

"I love your cock, sir," Frank said. I didn't give him permission to speak first unless he was complimenting me.

"Yeah?" I grinned, fisting my hardon.

"Yessir... that beautiful superior cock."

I paused, letting the man's go from my dick to my face and back again. Waiting. Then, I grunted. "You bring the restraints?"

"Yessir. On the table, sir."

I walked over, my hard dick swaying. Along with some lube, there were our three accessories at my disposal. A ball gag, a leather belt, and two pairs of restraints. I picked up one pair and left the other items there.

I didn't need to order Frank. Already he was putting his hands behind his back, ready to be bound. His dick moved when I tied them securely. "Thank you, sir!"

I smiled and walked back in front of him. My dick swaying inches from him. "Get on it, you cunt."

Frank pounced, moving up on his knees and using his mouth to catch and steady my prick to suck it. It had taken some training to get Frank to take me deep like this, but he worked my full length with lewd mouth strokes.

"Stop.... I said fucking stop!"

Frank willed himself to stop, with about three inches of my dick in his mouth. "You forgot how to wait for orders?"

Frank pulled off. "Sorry, sir. My error, sir."

My hand rained across his cheek. It wasn't the hardest slap I'd given him, but he felt the sting. He let out a deep grunt, turned on as hell. "I better drive," I said.

"As you wish, sir," he said compliantly. I knew this was the kind of man who gave orders for a living, and the fact he took mine just made my nuts ache.

"Open up," I urged as I held both sides of his skull. "That's it... steady, you whore. I'm really fucking horny now... OK, BREATHE!" I hissed. He did and I plunged in. Sometimes Frank could do this without a hint of gag reflex. That day he was fighting it, twisting his upper body with his hands tied behind his back. "Easyy... easy man... you got this... you've done it before... taken my big cock.... Come on."

I held tight along his head, keeping him from pulling off, but my fingers massaged softly, until I felt his natural resistance relax. I moved my right hand and wiped away a tear from his eye then I pulled out. "Breathe," I instructed.

Frank took in some air and kept his gaze in front of him, right on my spit wet cock. He was doing better than I anticipated.

"OK," I said. "Coming back in."

This time went better, but I could feel the throat constricting and relaxing around my cock. It was a marevlous feeling. I took a steady breath myself then started fucking the stud's hot throat.

I'd been working on keeping my trigger in check, but with the rough treatment of his throat, it was probably best that it didn't take me long to cum. I held his head and just fucked it like a fleshlight. This time, right on the edge, I thought of doing this in some field office director's office, and that got me there, in a big way.

Frank coughed and sputtered on my cum. I pulled out and gently slapped his face with my wet dong, which was now mucusy and covered in sperm and spit, too.

I came down from my nut as the man recovered. Remarkably, he hadn't lost a bit of his hardon. I went behind and undid the constraints and as he worked out the kinks I handed him some lube.

"Stroke," I ordered, standing back in front of him. My dick was still rigid and stood in front of him. His eyes were on it as he started jacking off at a feverish pace.

"You like being my hole?" I asked in a pointed tone.

"Yessir, I do. I'm honored to be your hole."

"Tell me what you need, sub. Tell Daddy," I growled.

I was half this guy's age, but the words came out. "Can I please feel your hand, sir?"

I held up my palm, almost in a threat. "You sure, cunt?"

"Yessir!"

My hand smacked him, hard. He grunted and jerked. I used my other to hit the other side of his face. I loved watching how eagerly Frank took a good slapping. My only regret was that I wasn't buried in his ass while I gave him steady rhythmic slaps.

I didn't have to give that many. His body tensed up and his face grew beet red all over, and not just from the hand prints. "Fuck!" he cried, and I watched him have a deep orgasm. His chest heaved as his dick shot out wad after wad.

After he came, the man started sobbing. I'd seen this before. It was just the emotional intensity of subbing coming to the surface. I knew what to do. I got down on my knees and held his naked body, patting and rubbing his back and he leaned into my embrace. "That's it, man, let it out..."

The sobbing lasted a half minute and then slowly Frank returned to normal, tears on his face, his breathing regular once more. "God, sorry..." he said. He forgot the sir, but I let it slide.

"Don't be," I said. "You took a lot." My hand rubbed up and down the man's meaty lats.

We kissed, softly.

I got up and helped him up. "Get on the bed," I said. Still ordering him around. I went to wash off my dick and when I came out I removed my clothes.

"You have an amazing body, sir," Frank said as he watched me get in bed with him. "Even better than last time."

"It's Evan for now," I said, scooting up and putting my hand around his shoulder. I loved feeling his beefiness naked next to me.

We talked about our lives. My plans now that I was back home from my deployment. His family and what schools his daughter was applying to. How much DC weather sucked in the summer.

My fingers lazily traced circles through his chest hair. "You seeing any other men?" I asked simply.

Frank shook his head. "No. Too risky. You're the only man I trust."

Something about that answer turned me on. "I've started seeing a guy," I said simply.

"A boyfriend?" he asked.

"We'll see," I said.

Frank looked up at me. "He know about me?"

I nodded. "He does. Not the details, but he knows I need a sub."

That made the butch middle-aged man smile. "He's a lucky man, sir."

I was getting hard again. Frank's submissiveness had a way of making me that way.

"Yeah?" I teased, more openly caressing his body. Frank's dick was rising again, too.

"Yessir. I hope he knows it."

I kissed Frank. More of a let's have sex kiss.

"Roll over," I urged.

This time I took my time with Frank. I massaged his bulk and ate him out then I went to fetch a ballgag. I slipped on the gag and saw Frank hike his ass up for me. I lubed up and got into place. Holding his wrists down, I entered him roughly. Frank moaned into the gag. I started fucking. Going slow, which helped the big man ease into it. Then harder. Even before I dommed out on the guy, this is how I fucked him. Full body, athletic fuck, mattress bouncing up and down. My licking and nibbling at his neck, bearing my weight down on his strong back.

Then cumming inside him, hard. And rolling off him.

"You can take the gag out," I instructed and went to shower off.

When I got back, I gathered up my clothes. "Be ready for me tomorrow," I said.

Frank had an excited look in his eyes. He hadn't gotten off and I could see his throbbing erection. "Yessir."

"And don't cum till then," I ordered. I pulled on my jeans and T-shirt. I gave him one more glance over. "God, you're a hot fuck." I put on my shoes, then walked over. I held up my hand, ready to strike.

Frank looked at me, horny as fuck. I hit his face.

"Tomorrow," I reminded him. Then I turned and left his room.

[strangerays]

novel introduction: Nothing in Particular and Everything

[image ID: A girl in a yellow rain jacket stands over a cliff face with her arms outstretched. Blue waves twist below. Greenery hangs over the cliffs.]

[text ID under the cut!]

started: February 2021

stage: 3rd draft

pov: first person, past tense

tags: #nip: inspo, #nothing in particular and everything

Ask to be +/- from the tag list if that is something you would like!

@words-after-midnight​ @thesorcerersapprentice

[text ID: There is a cliff at the edge of Point Blink where kids twist into the air and throw dust to the vortexing waves; they shoot past eroded caves filled with old bird nests that fly up like slots in a mausoleum. A lighthouse with a jammed bell leers over the expanse of heat lightning reflections. Metal gargles against stone in storm weather, warning us all of childish dares. I was a lighthouse: lived in by sailors, travelers, and strangers; pale stone tall and strong against a maelstrom of salt and rock. Moon shells speckled my base, crushed or buried. Clouds passed over the moon, and I opened my eye to cast sickly yellow light over the waves as they smoothed the footprints of my friends, and of Dad, and of me. Point Blink has stood for decades, but I will stand alone for many more, flickering against all the stars, waiting for those I love to return to harbor.]

Synopsis -

Ever since her best friend left Point Blink, Ray hasn’t felt the same. Now that Lonan is away at college, her friend group feels more distant than ever. Ray struggles to hold them together.

Photography is Ray’s passion. Memories with her friends have helped her create cover her bedroom walls. It’s her senior year, as well as the last school photography club trip she’ll ever be a part of. When Ray is paired with new girl Jude - who is determined to find her own way in Point Blink - they stumble on an abandoned fire tower in the forest. As the girls explore its mysterious contents, an act of arson threatens their lives.

Over the course of the winter, the girls spend afternoons in a dark room and build a profile for the arsonist – as well as a strong friendship. But as they delve deeper into Point Blink’s history, secrets surface within Ray too. Her mental health starts to decline, as well as her obsession with resolving her friendships. If she is ever to resolve the world she loves, she must care for herself.

Excerpts - 

[text ID: I was a firm believer that the best art is created when the artist is lonely, angry, or depressed. The summer my best friend caught his train out of Point Blink, I was surprised to find that I became none of these things. We buried a time capsule beneath Sugarfell’s soaring pines and painted his bedroom walls a calm cerulean. We snuck out of house at nighttime to swim and went on a road trip to see our favorite band in concert. All my most colorful memories in Point Blink were unplanned in the beginning.]

[text ID: As it is, Lonan has always been a year older and a grade ahead of me. As I entered my senior year of high school, he entered his freshman year of college. It felt like we were miles apart. It felt like he was going to disappear.      Together, we stared across the pink beach. A piper toothed the drowned shore for beetles. Primordial fire reeds combed rays of golden sun to fine sparkles. Lonan never left the shore, just blinked slowly while pockets of young horseshoe crabs chased each other into a swirl of murky blue. I could never resist the water. Often I spread my arms wide, walked barefoot along the rock wall trailing away from the beach into the water. Lonan only watched me from the sand – smaller and smaller and smaller. Now I tried to focus on the melodic thrill of the waves, but a cold headache was starting in my forehead. Sometimes I think that if I didn’t put so much effort into my friendships, I might not be so angry all the time.]

[text ID:  I knew Lonan would never give up, because he was a rebel and I was quiet. He was my focal point. Point Blink a gauge built on magenta sea glass – and I had a third eye, primal in the growing.]

[text ID: The truth was this: time was fiction to me. When I lifted my camera up, saw the world as more beautiful than it was, made it mine for just a moment in time – the trees richer, the waves more childlike in their frothing – none of it stayed the same. When birds called my name over the burst of a wave onto the cliffs. When storms send shadows to dance across the bluff faces. My most purple imagination couldn’t convince me everything was going to be okay – my best friend was gone. All of these falling pieces of my world were stark reminders that Lonan Herrings was gone for what seemed like an indefinite time. Because once people find what they want, they never stop chasing it.I tried to hold a moment forever, but time isn’t fiction – it’s an hourglass. Lately, my life had felt more like a rusted compass with a broken face.]

[text ID:  Where the familiar world of oaks met the dusty clearing, a graffitied entrance sign barely hid a girl. Had it not been for the bright blue hat she wore with the number twelve stitched on front, I might have missed her altogether. She closed her eyes and tilted her face up to the sun. Her lips curved to a satisfied grin as the sun highlighted her round cheeks a smooth sienna. She seemed truly content and stayed that way – forgot about the rest of us, even me.]

[text ID: I suppose – in many ways – I didn’t talk to anyone about Lonan. Not about school, either. About my friends, about the headaches I kept getting every night, about how I’d lost my appetite completely last week.            

“My best friend and I used to come down here a lot.”

Jude’s smile was small. “When was the last time.”

“He’s away for college right now.”            

Her smile fell. “Oh. That’s why you didn’t want me to tag along with you.”            

I swallowed.           

“That’s why you wanted to come down here on your own, isn’t it?”           

Her arm brushed mine and it was so warm. It reminded me of the safe feeling I got whenever Florian hugged me.            

A breeze trickled through the trees we’d come from and cascaded faint sparkles across the water, feathered the waves away from the shore. Briefly, the gray clouds pulled apart the fog, and pale sunlight touched Jude’s cheeks, drawing a smile from her lips. It seemed that, even in the darkest moments, she managed to find something to love. It made me jealous.            

Her eyes were closed. “At least you can still watch the sun rise.”]

[text ID: Point Blink was like a sponge – it inhaled and exhaled water. Soaked up all rain and laughter, cursing and screaming. Rotting at the core. Sometimes I imagined Sugarfell might drink up all of that water, fold over itself like a map, and all those memories would surface from the ground with new bodies. Hands, the sort that I dreamed of appearing from underneath my bed. The hands of something that is supposed to be forgotten. Point Blink rarely exhaled. It just held its breath. Jude wasn’t afraid of Point Blink. She wasn’t afraid to live in a place where the people slogged from shore to shore, sunburned and bored. She wasn’t afraid to be alone in a place where the other kids grew up without her. She wasn’t afraid to sing as she walked up the beach and into the trees.

[text ID: “Are you crying?” he asked. 

I hugged myself tight. “No.”            

Lonan wasn’t totally convinced, because he tilted his head and stared at me with his green-blue eyes for a long time. “You were about to.”

Lonan leaned into my shoulder. For a moment, I thought he might have been crying since he was the sort of person who cried whenever other people cried. Sometimes I think he is the rarest type of person in the world. I wished I could feel everything the way he did.

But he wasn’t crying – he was just resting against me. He was never going to be taller than me, so his head fit onto my shoulder perfectly. He could stay there for all of eternity if he wanted to.

And suddenly, all that darkness and thick air didn’t hang so heavy over me.]

[text ID: Lonan came to me all at once: we were dissolved into black. I tried running to the opposite side of the fire tower, but then there was no ground beneath me. We must not have been that far up, because it didn’t take long for the rest of the tower to collapse beneath us. There was something soft underneath me – my bag or Jude’s arm. I could not see the sky – then light exploded from the veil we were trapped in. Jude’s hand found mine. She was shouting. I couldn’t tell what she was saying. I dragged myself through the grass, now pasty with smoke, infiltrating my throat, my eyes, my head – everything. It softened the world, made it easier to forget, but no easier to breathe. Jude screamed – a sound I never should have heard – and it brought hot tears to my eyes. Distantly, someone else screamed. It might have been me, but I wasn’t sure. Sirens wailed somewhere. We never heard many of them in Point Blink. I smelled of salt and smoke. What a fool I’d been to believe it possible I could carry on without my best friends, and what a fool Jude had been to think she could replace them.]

If you’re all the way down here, thanks for reading! I sometimes post snippets from the book as I write under the tag #nothing in particular and everything

:)

[mayorblogsworld]

Functional Fitness for Seniors: The Benefits of Exercise for Older Adults

Functional fitness is an exercise trend that has been gaining popularity in recent years. While it was initially aimed at athletes and fitness enthusiasts, it has since expanded to include people of all ages and fitness levels, including seniors. Functional fitness involves exercises that mimic real-life movements and activities, such as squatting, reaching, and lifting. This approach to exercise emphasizes the development of strength, balance, and flexibility, which are all essential for seniors to maintain their independence and quality of life.

A group of seniors engage in chair exercises, resistance band workouts, and balance training in a bright, spacious fitness studio

As people age, their bodies undergo various changes that can affect their ability to perform everyday activities. These changes can include loss of muscle mass, decreased bone density, and reduced flexibility. Functional fitness can help seniors counteract these changes by improving their strength, balance, and flexibility. By incorporating functional exercises into their workout routines, seniors can improve their ability to perform daily tasks such as carrying groceries, getting up from a chair, and climbing stairs.

Benefits of Functional Fitness for Seniors

Elderly individuals engaging in functional fitness exercises using resistance bands, stability balls, and light weights in a bright and spacious gym setting

Functional fitness is a type of exercise that focuses on improving the body's ability to perform everyday activities. This type of training is especially beneficial for seniors as it can help them maintain their independence and improve their quality of life.

Here are some of the benefits of functional fitness for seniors:

1. Improved Balance and Coordination

Functional fitness exercises typically involve movements that mimic everyday activities such as walking, climbing stairs, and reaching for objects. These exercises can help seniors improve their balance and coordination, reducing their risk of falls and injuries.

2. Increased Strength and Endurance

As we age, our muscle mass and strength tend to decline. Functional fitness exercises can help seniors maintain and even increase their muscle mass, strength, and endurance. This can make it easier for them to perform everyday tasks such as carrying groceries or getting up from a chair.

3. Better Joint Health

Functional fitness exercises can help improve joint mobility and flexibility, reducing the risk of joint pain and stiffness. This can be especially important for seniors who may have arthritis or other joint-related conditions.

4. Enhanced Cognitive Function

Research has shown that regular exercise can help improve cognitive function in seniors. Functional fitness exercises that involve coordination and balance can be particularly beneficial for cognitive health.

5. Improved Mood and Mental Health

Exercise has been shown to have a positive effect on mood and mental health. Functional fitness exercises can be a fun and social way for seniors to stay active and engaged, improving their overall well-being.

Overall, functional fitness is a safe and effective way for seniors to maintain their physical and mental health, and improve their quality of life.

Understanding Functional Fitness

A group of seniors engage in various exercises: stretching, lifting light weights, and using resistance bands. They are in a bright, spacious room with large windows and plenty of natural light

Key Principles

Functional fitness is a type of exercise that focuses on movements that are essential for daily living. It involves training the body to perform activities such as lifting, bending, and reaching with ease. The key principles of functional fitness are as follows:

Multi-joint movements: Exercises that involve multiple joints and muscle groups are preferred over single-joint exercises. This allows for a more comprehensive workout that mimics real-life movements.

Balance and stability: Functional fitness exercises often incorporate balance and stability training, which helps improve overall coordination and reduces the risk of falls.

Progressive overload: To see improvements in strength and endurance, the body must be challenged with increasing levels of resistance or intensity over time.

Individualization: Functional fitness programs should be tailored to an individual's specific needs and abilities. This ensures that the exercises are safe and effective.

Components of Functional Fitness

Functional fitness involves a variety of exercises that target different areas of the body. The components of functional fitness include:

Cardiovascular endurance: This component involves exercises that increase heart rate and breathing rate, such as walking, cycling, or swimming.

Muscular strength: This component involves exercises that increase muscle strength, such as squats, lunges, and push-ups.

Muscular endurance: This component involves exercises that increase muscle endurance, such as holding a plank or performing multiple repetitions of an exercise.

Flexibility: This component involves exercises that increase range of motion, such as stretching or yoga.

By incorporating these components into a functional fitness program, seniors can improve their overall health and well-being. It is important to consult with a healthcare professional before beginning any exercise program, especially if there are pre-existing medical conditions or concerns.

Getting Started with Functional Fitness

A group of seniors engage in functional fitness exercises, using resistance bands and stability balls in a bright, spacious gym setting

Functional fitness is an excellent way for seniors to improve their overall health and quality of life. However, before starting any exercise program, it is essential to consult with healthcare providers to ensure that it is safe and appropriate for the individual's specific needs.

Consulting with Healthcare Providers

Seniors should consult with their primary care physician or a qualified healthcare provider before starting any functional fitness program. The healthcare provider can evaluate the individual's current health status, identify any underlying conditions that may affect their ability to exercise, and provide guidance on safe and effective exercise options.

If the individual has any chronic health conditions, such as arthritis, heart disease, or diabetes, the healthcare provider may recommend specific modifications to their exercise program to ensure that it is safe and effective. Additionally, the healthcare provider may recommend working with a physical therapist or certified personal trainer to develop a customized exercise program that meets the individual's specific needs.

Setting Realistic Goals

When starting a functional fitness program, it is essential to set realistic goals. Setting achievable goals can help seniors stay motivated and track their progress over time. Seniors should consider factors such as their current fitness level, health status, and personal preferences when setting goals.

For example, a senior who is new to exercise may start with simple exercises, such as walking or stretching, and gradually increase the intensity and duration of their workouts over time. Alternatively, a senior who has been exercising regularly may set more challenging goals, such as increasing their strength or endurance.

Seniors should also consider their personal preferences when setting goals. For example, some seniors may prefer group exercise classes, while others may prefer individual workouts. By setting realistic goals that align with their personal preferences, seniors can increase their chances of sticking to their exercise program over the long term.

Essential Functional Exercises

Functional fitness is an excellent way for seniors to maintain their independence and quality of life. The following exercises help seniors to maintain their strength, balance, flexibility, and endurance.

Balance Training

Balance training is essential for seniors as it helps to prevent falls and improves their ability to perform daily activities. Some of the balance exercises include:

Standing on one foot

Walking heel to toe

Standing on a wobble board

Tai chi

Strength Training

Strength training is vital for seniors as it helps to maintain their muscle mass and bone density. Some of the strength exercises include:

Squats

Lunges

Push-ups

Bicep curls

Tricep dips

Flexibility Workouts

Flexibility workouts are essential for seniors as they help to maintain their range of motion and prevent injuries. Some of the flexibility exercises include:

Shoulder stretches

Hamstring stretches

Calf stretches

Yoga

Endurance Activities

Endurance activities are vital for seniors as they help to maintain their cardiovascular health and improve their overall fitness level. Some of the endurance activities include:

Walking

Cycling

Swimming

Dancing

Incorporating these essential functional exercises into a senior's fitness routine can help them to maintain their independence and improve their quality of life.

Safety Measures and Injury Prevention

Functional fitness is a great way for seniors to improve their overall health and well-being. However, it is important to take certain safety measures and precautions to prevent injuries and ensure a safe workout.

Proper Warm-Up Techniques

Before starting any exercise routine, it is important to properly warm up the body. Seniors should perform dynamic stretching exercises to help increase blood flow and flexibility. This can include movements such as arm circles, leg swings, and torso twists. It is also important to start with low-intensity exercises and gradually increase the intensity to prevent sudden strain on the body.

Adaptive Equipment Use

Seniors may need to use adaptive equipment to perform certain exercises safely. This can include using a chair for support during squats or lunges, or using resistance bands instead of heavy weights. It is important to use equipment that is appropriate for the individual's fitness level and physical abilities.

Monitoring Intensity Levels

Seniors should monitor their intensity levels during exercise to prevent overexertion. This can be done by using a heart rate monitor or by using the "talk test". If the individual is unable to carry on a conversation while exercising, the intensity level may be too high. It is important to listen to the body and rest when needed.

By following these safety measures and injury prevention techniques, seniors can enjoy the benefits of functional fitness without the risk of injury.

Creating a Functional Fitness Routine

Functional fitness is especially important for seniors as it helps to improve their quality of life and maintain their independence. Here are some tips for creating a functional fitness routine.

Daily Exercise Plans

It is recommended that seniors engage in at least 150 minutes of moderate-intensity aerobic exercise per week, along with muscle-strengthening activities two or more days per week. Seniors should start with low-impact exercises such as walking, swimming, or cycling and gradually increase the intensity and duration of their workouts.

In addition to aerobic exercise, seniors should also incorporate balance and flexibility exercises into their routine. Yoga and tai chi are great options for improving balance and flexibility.

Incorporating Activities of Daily Living

Seniors can also incorporate activities of daily living (ADLs) into their fitness routine. ADLs are activities that are necessary for independent living, such as getting dressed, cooking, and cleaning. These activities can also provide a good workout.

For example, seniors can incorporate squats while doing household chores such as vacuuming or gardening. They can also practice standing on one leg while brushing their teeth or washing dishes to improve balance.

Overall, creating a functional fitness routine can help seniors maintain their independence and improve their quality of life. By incorporating daily exercise plans and ADLs, seniors can improve their strength, balance, and flexibility.

Tracking Progress and Staying Motivated

Seniors who engage in functional fitness exercises can benefit greatly from tracking their progress and staying motivated. It can be challenging to maintain a consistent exercise routine, but setting milestones and adjusting goals over time can help seniors stay on track and see results.

Setting Milestones

Setting milestones is an effective way to track progress and stay motivated. Seniors can set short-term and long-term goals, such as increasing the amount of weight lifted or completing a certain number of repetitions. They can also track their progress using a fitness journal or app, which can help them stay accountable and motivated.

Seniors can also set non-scale goals, such as improving flexibility or balance. These goals can be just as important as weight or strength goals and can help seniors see progress in other areas of their fitness journey.

Adjusting Goals Over Time

As seniors progress in their fitness journey, they may need to adjust their goals to continue seeing results. This can include increasing the weight lifted, changing the type of exercise, or adding new exercises to their routine.

It's important for seniors to listen to their bodies and make adjustments as needed. Working with a personal trainer or fitness professional can also be helpful in creating a personalized fitness plan and making adjustments over time.

By setting milestones and adjusting goals over time, seniors can stay motivated and see progress in their functional fitness journey.

Nutrition and Functional Fitness

Hydration and Exercise

Proper hydration is crucial for seniors engaging in functional fitness activities. Drinking enough water before, during, and after exercise can help prevent dehydration, which can lead to fatigue, dizziness, and other health issues. Seniors should aim to drink at least 8-10 glasses of water per day, and increase their intake on days when they will be exercising. It is also important to note that thirst is not always a reliable indicator of dehydration, so seniors should make a conscious effort to drink water regularly throughout the day.

Eating for Muscle Recovery

Eating a balanced diet that includes protein, carbohydrates, and healthy fats is important for seniors engaging in functional fitness activities. Protein is especially important for muscle recovery and repair after exercise. Seniors should aim to consume at least 1 gram of protein per kilogram of body weight per day. Good sources of protein include lean meats, fish, eggs, and plant-based sources such as beans and nuts.

Carbohydrates are also important for energy during exercise. Seniors should aim to consume complex carbohydrates such as whole grains, fruits, and vegetables, rather than simple sugars found in processed foods.

Healthy fats are important for overall health, and can be found in foods such as nuts, seeds, avocados, and fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, may also help reduce inflammation in the body.

Seniors should also be mindful of portion sizes, and aim to eat a variety of nutrient-dense foods to support their overall health and well-being.

Community and Support

Functional fitness for seniors is not just about physical exercise, it is also about building a community of like-minded individuals who can offer support and encouragement. Joining a fitness community can help seniors stay motivated and on track with their fitness goals.

Group Fitness Classes

Group fitness classes are a great way for seniors to exercise in a supportive and social environment. These classes are designed to cater to the needs of seniors and are led by qualified instructors who can modify exercises to suit individual needs. Group fitness classes can also provide a sense of accountability, as participants are more likely to attend regularly when they know others are counting on them.

Online Resources and Apps

In addition to in-person classes, seniors can also access a variety of online resources and apps to support their functional fitness journey. These resources can provide workout plans, instructional videos, and even virtual coaching. Online resources and apps can be particularly useful for seniors who may have mobility issues or live in areas without easy access to fitness facilities.

Overall, building a community of support is an important aspect of functional fitness for seniors. By joining a fitness community and utilizing online resources, seniors can stay motivated, accountable, and on track with their fitness goals.

[dartumbles]

Healthy Thursday

So the treadmill is still not fixed. The weather is still horrid for walking. So I looked up walking and resistance band training. For beginners or seniors like me (did you ever think those two words would go together? I’m a beginner senior!) Here’s what I found: And believe it or not, this has given me sore muscles! And that is only doing the bare minimum! The other one is: This one has me a…

[avajonesss087]

7 Ways to Stay Active and Healthy in Old Age

Maintaining an active and healthy lifestyle is essential as we age. A proactive approach to health can significantly improve the quality of life, reduce the risk of chronic illnesses, and support mental well-being. Incorporating specific habits into daily routines can make a substantial difference for those seeking guidance on healthy aging, especially from aged care services. Here are seven effective ways to stay active and healthy in old age, focusing on the physical, mental, and social aspects of well-being.

1. Regular Physical Activity

Engaging in regular physical activity is one of the most effective ways to maintain health in old age. Exercise helps keep the muscles strong, supports heart health, and enhances flexibility and balance, reducing the risk of falls.

Recommended Exercises for Seniors:

Walking: A simple yet effective way to improve cardiovascular health. It’s low-impact and can be adjusted to any fitness level.

Swimming: A great full-body workout that is easy on the joints, promoting muscle strength and endurance.

Yoga and Tai Chi: These practices improve flexibility, balance, and mental clarity while also reducing stress.

Resistance Training: Using light weights or resistance bands helps maintain muscle mass and bone density.

Tip: It’s essential to choose activities that are enjoyable, as this increases the likelihood of maintaining a regular routine. Aged care services often provide access to specialized exercise programs tailored to individual needs.

2. Balanced and Nutritious Diet

A balanced diet is crucial for overall health, especially in old age. Nutritional needs change over time, and focusing on nutrient-rich foods can help manage chronic conditions, maintain energy levels, and promote overall well-being.

Key Nutritional Guidelines for Older Adults:

Calcium and Vitamin D: These nutrients are vital for bone health, helping to prevent osteoporosis and fractures.

High-Fiber Foods: Foods like whole grains, fruits, and vegetables aid digestion and can help manage blood sugar levels.

Healthy Fats: Omega-3 fatty acids found in fish, nuts, and seeds support heart health and cognitive function.

Protein-Rich Foods: Lean meats, beans, and legumes help maintain muscle mass, which naturally decreases with age.

Tip: Avoid excessive consumption of processed foods, sugary snacks, and high-sodium items to reduce the risk of health issues such as high blood pressure and diabetes. Aged care services can also offer guidance on meal planning and nutrition tailored to specific dietary needs.

3. Stay Socially Engaged

Social engagement plays a vital role in maintaining mental and emotional health in old age. Staying connected with others helps reduce the risk of depression, enhances cognitive function, and provides a sense of purpose. Many aged care services include social programs designed to keep seniors engaged.

Ways to Stay Socially Connected:

Join Community Groups: Participate in clubs, senior centers, or hobby groups that align with personal interests.

Volunteer Work: Contributing time to community service can provide a sense of fulfillment and keeps the mind engaged.

Family and Friends: Regularly connecting with loved ones, either in person or through technology, helps maintain emotional bonds.

Tip: Engaging in social activities not only combats loneliness but also provides opportunities for continued learning and growth.

4. Focus on Mental Health and Cognitive Exercises

Mental health is as important as physical health, particularly in older age. Keeping the mind active can help reduce the risk of dementia and other cognitive impairments. Aged care services often offer cognitive and memory-enhancing activities that support mental well-being.

Activities to Support Mental Well-being:

Puzzles and Brain Games: Activities such as crosswords, Sudoku, and memory games stimulate the brain and improve cognitive function.

Learning New Skills: Taking up new hobbies, such as painting, knitting, or learning a new language, can keep the mind sharp.

Mindfulness and Meditation: These practices help reduce stress, improve focus, and enhance emotional regulation.

Tip: Consistently engaging the mind with new challenges supports cognitive health and enhances overall quality of life.

5. Routine Health Check-ups and Screenings

Regular medical check-ups are essential in old age to detect health issues early and manage existing conditions. Health screenings can identify potential problems before they become severe, allowing for timely treatment and intervention. Aged care services can facilitate regular check-ups and coordinate care with healthcare providers.

Essential Health Screenings for Seniors:

Blood Pressure and Cholesterol Checks: Regular monitoring helps prevent cardiovascular diseases.

Bone Density Tests: Essential for detecting osteoporosis and assessing fracture risk.

Vision and Hearing Tests: Early detection of changes can improve quality of life and prevent accidents.

Cancer Screenings: Regular screenings for prostate, breast, and colon cancers can catch issues early when they are most treatable.

Tip: Adhering to a recommended screening schedule is crucial in managing overall health and preventing serious conditions.

6. Prioritize Quality Sleep

Quality sleep is fundamental to maintaining good health at any age. Poor sleep can affect mood, memory, and physical health, making it important to establish healthy sleep habits. Aged care services can provide support in creating a conducive sleep environment and managing sleep-related issues.

Strategies for Better Sleep:

Maintain a Consistent Routine: Going to bed and waking up at the same time daily helps regulate the body’s internal clock.

Create a Comfortable Sleep Environment: A dark, quiet, and cool bedroom can significantly improve sleep quality.

Limit Stimulants: Reduce caffeine and avoid electronic devices before bedtime to enhance the ability to fall and stay asleep.

Tip: If sleep issues persist, consult a healthcare provider to explore options such as sleep studies or cognitive behavioral therapy for insomnia.

7. Stay Hydrated

Proper hydration is often overlooked but is vital to maintaining health in older adults. Dehydration can lead to kidney problems, dizziness, and confusion, which are especially dangerous in the elderly. Aged care services often remind and assist individuals in maintaining adequate hydration levels throughout the day.

Hydration Tips:

Drink Water Regularly: Aim for at least 6–8 glasses of water a day, more if active or in a hot climate.

Include Hydrating Foods: Foods such as cucumbers, melons, and leafy greens contribute to daily fluid intake.

Monitor Fluid Intake: Use reminders or set schedules to ensure adequate hydration throughout the day.

Tip: Always have a water bottle within reach to make staying hydrated an easy and consistent habit.

Adopting these seven strategies can significantly improve overall health and well-being in old age. Staying active, eating well, and maintaining strong social connections are the foundations of a vibrant and fulfilling life. Incorporating support from aged care services can enhance these efforts, providing tailored guidance and assistance.

[darkmaga-retard]

Coked up in the 17th century.

John Ellis

Sep 12, 2024

1. Seal Team 6, the clandestine US Navy commando unit that killed Osama bin Laden in 2011, has been training for missions to help Taiwan if it is invaded by China, according to people familiar with the preparations. The elite Navy special forces team, which is tasked with some of the military’s most sensitive and difficult missions, has been planning and training for a Taiwan conflict for more than a year at Dam Neck, its headquarters at Virginia Beach about 250 km southeast of Washington. The secret training underlines the increased US focus on deterring China from attacking Taiwan, while stepping up preparations for such an event. The preparations have only grown since Phil Davidson, the US Indo-Pacific commander at the time, warned in 2021 that China could attack Taiwan within six years. (Sources: groveatlantic.com, ft.com)

2. The U.S. and Chinese militaries are taking tentative steps to re-engage diplomatically after a two-year freeze in relations, seeking to dial back the risk of confrontation while tensions simmer over Beijing’s activities in the South China Sea and its support of Russia. Jump-starting talks between military leaders has been a priority of the Biden administration, but one that has previously faced stiff resistance in Beijing. In the past few weeks, U.S. officials have netted long-sought meetings with senior Chinese military officials including Gen. Wu Yanan, whose command includes operations in the South China Sea. Wu is also expected to participate in a military conference in Hawaii this month, a senior U.S. defense official said Thursday. (Source: wsj.com)

3. The U.S. is gradually moving aircraft and commandos into coastal West Africa in an urgent effort to try to stop the march of al Qaeda and Islamic State militants across one of the world’s most volatile regions. American forces were evicted this summer from their regional stronghold in Niger, farther inland, and now the Pentagon is patching together a backup counterinsurgency plan in neighboring countries—refurbishing an airfield in Benin to accommodate American helicopters, stationing Green Berets and surveillance planes in Ivory Coast, and negotiating the return of U.S. commandos to a base they used to occupy in Chad. “Losing Niger means that we’ve lost our ability to directly influence counterterrorism and counterinsurgency in the Sahel,” said retired Maj. Gen. Mark Hicks, former commander of U.S. special-operations forces in Africa, referring to the vast, semidesert band just south of the Sahara. Islamist militants are wreaking havoc across the core of the Sahel—Mali, Burkina Faso and Niger—attacking police and military, stirring local grievances, imposing their harsh version of Islam in occupied villages and causing some 38,000 deaths since 2017, according to the Pentagon’s Africa Center for Strategic Studies. (Source: wsj.com)

4. An Islamist party that made opposition to the Israeli invasion of Gaza the centerpiece of its campaign scored a significant success in elections in Jordan, results released in the kingdom on Wednesday showed, giving the Muslim Brotherhood a bigger foothold in Jordan’s Parliament. The Islamic Action Front, the political arm of the Muslim Brotherhood, which has been banned in several countries in the Arab world, will now control a sizable bloc in Parliament, according to results announced by the electoral commission. It won 31 of the 138 seats. But the government will likely retain a substantial majority, given that two parties allied to it secured around 70 seats combined. (Source: nytimes.com)

5. Founded in a Venezuelan prison where it ran a zoo, swimming pool, disco, restaurant and bar, the Tren de Aragua has grown into a fearsome transnational criminal force in less than a decade—“MS-13 on steroids,” as one federal official put it, referring to the Central American gang that is entrenched in many U.S. communities. The specter of crime caused by immigrants has become a major theme in the presidential campaign, with former President Donald Trump calling out “migrant crime” repeatedly. Federal crime data show homicides and other crimes have dropped—and that the U.S. is far safer than it used to be. The gang isn’t a household name, but its activities are a source of fascination on social media. “I think the Tren de Aragua in the U.S. could help elect Trump,” said Michael Shifter, a senior fellow at the Inter-American Dialogue think tank in Washington. (Source: wsj.com)

[arujndev2806]

Comprehensive Guide to Healthcare Providers in Rajasthan

Finding the right specialists and facilities is crucial for effective treatment and recovery when accessing quality healthcare in Rajasthan. This blog provides a detailed look at three key healthcare providers in the region: a physiotherapy hospital in Jaipur, an ENT specialist in Bikaner, and the best urologist in Jhunjhunu. Patients can make informed decisions about their healthcare needs by focusing on these areas.

Physiotherapy Hospital in Jaipur

Jaipur, the capital of Rajasthan, is home to several top-tier medical facilities, including specialized physiotherapy hospitals. Physiotherapy is a vital component of rehabilitation, particularly for those recovering from surgeries, injuries, or managing chronic conditions. A physiotherapy hospital in Jaipur offers comprehensive services to improve mobility, reduce pain, and enhance overall physical function.

Services Offered: Physiotherapy hospitals in Jaipur provide various services, including manual therapy, electrotherapy, and exercise rehabilitation. These services are designed to address multiple musculoskeletal issues, neurological conditions, and post-operative care. Specialized programs for sports injuries, pediatric physiotherapy, and senior care are also available.

Qualified Professionals: These hospitals are staffed with licensed physiotherapists who are trained to assess and treat a wide array of conditions. The therapists use evidence-based techniques to create personalized treatment plans catering to each patient's needs.

Facilities and Equipment: Modern physiotherapy hospitals in Jaipur have state-of-the-art facilities. This includes advanced diagnostic tools like ultrasound machines, digital gait analysis systems, and rehabilitation equipment like treadmills, resistance bands, and balance boards.

Patient-centred Approach: A key feature of physiotherapy hospitals in Jaipur is their focus on patient education and involvement. Therapists work closely with patients to set realistic goals and ensure they actively participate in their recovery process. This holistic approach not only aids in faster recovery but also empowers patients to manage their conditions effectively.

Reputation and Accessibility: The best physiotherapy hospitals in Jaipur have a strong reputation for delivering high-quality care. They are often located in central areas, making them easily accessible for residents across the city. Patient reviews and testimonials can provide valuable insights into the quality of care and service.

ENT Specialist in Bikaner

Bikaner, known for its rich cultural heritage, is also home to several skilled medical professionals. Finding a competent ENT expert in Bikaner is crucial for proper diagnosis and treatment of ear, nose, and throat (ENT) ailments.

Scope of Practice: An ENT specialist and an otolaryngologist deal with various conditions affecting the ear, nose, and throat. This includes treating infections, allergies, hearing loss, and sinus issues. They also handle more complex conditions like tumours and obstructive sleep apnea.

Expertise and Experience: The best ENT specialists in Bikaner are known for their extensive experience and knowledge in handling common and rare ENT disorders. They use advanced diagnostic tools and techniques, including endoscopy and audiometry, to diagnose and treat conditions accurately.

Treatment Options: Treatment approaches can range from medication and lifestyle changes to surgical interventions. The specialist provides a comprehensive treatment plan tailored to the patient's needs. For instance, they may recommend surgery for chronic sinusitis or use hearing aids for patients with hearing loss.

Patient Care: A dedicated ENT specialist ensures patients receive thorough evaluations and personalized care. They explain the condition, treatment options, and expected outcomes, helping patients make informed decisions about their health.

Local Access: Bikaner offers several clinics and hospitals with reputed ENT specialists. It's advisable to consult local directories and seek recommendations from family or friends to find a specialist with a good track record.

Best Urologist in Jhunjhunu

Urology is a specialized field that focuses on the urinary tract and male reproductive organs. In Jhunjhunu, finding the best urologist is crucial for addressing kidney stones, urinary tract infections, and prostate problems.

Specialization: The best urologists in Jhunjhunu are highly skilled in diagnosing and treating many urological conditions. This includes managing conditions like bladder cancer, erectile dysfunction, and chronic prostatitis.

Advanced Diagnostic Techniques: Urologists use advanced diagnostic methods, such as ultrasound, CT scans, and cystoscopy, to accurately assess and diagnose urological conditions. These tools help provide precise treatment plans and monitor the progress of the disease.

Treatment Methods: Treatment can vary based on the condition but may include medications, lifestyle modifications, or surgical procedures. For example, a urologist may perform minimally invasive surgeries to remove kidney stones or recommend hormone therapy for prostate issues.

Patient-Centered Care: The best urologists prioritize patient comfort and confidentiality. They offer detailed consultations to discuss symptoms, treatment options, and potential outcomes, ensuring that patients are well-informed and involved in their treatment decisions.

Choosing the Right Urologist: When looking for the best urologist in Jhunjhunu, consider qualifications, experience, and patient reviews. Recommendations from general practitioners or other healthcare professionals can also guide you to reputable specialists.

Whether you are seeking a physiotherapy hospital in Jaipur for rehabilitation, an ENT specialist in Bikaner for ear, nose, and throat issues, or the best urologist in Jhunjhunu for urinary and reproductive health concerns, Rajasthan offers a range of qualified professionals and facilities to meet your healthcare needs. By understanding the services and expertise of these providers, you can make informed choices and receive the care you need for optimal health and recovery.

[stevenmangra]

Strength Training for Seniors: Building Muscle and Enhancing Mobility in Later Life

Maintaining physical strength and flexibility becomes increasingly vital for a healthy, active life as we age. Strength training, commonly associated with younger athletes, is also an essential practice for seniors. By engaging in regular weightlifting or resistance exercises, older adults can preserve muscle mass, improve balance, and increase joint mobility, leading to a better quality of life.

Far from being a risky endeavor, strength training can prevent many age-related issues, including falls, fractures, and reduced independence. In this article, we'll explore how weightlifting benefits aging bodies, provide tips on how to start safely and discuss the positive impact of strength training on physical and mental health.

Preserving Muscle Mass and Bone Health

A natural part of aging is the gradual loss of muscle mass, which can lead to weakness and decreased physical ability. This process, known as sarcopenia, begins around the age of 30 and accelerates in later years. Strength training is one of the most effective ways to combat this decline by stimulating muscle growth and maintaining strength.

In addition to preserving muscle mass, strength training also plays a crucial role in bone health. With age, bone density decreases, increasing the risk of osteoporosis and fractures. Weight-bearing exercises, such as lifting dumbbells or using resistance bands, help to maintain and even improve bone density, reducing the risk of injury. For seniors, strong muscles and bones are key to staying active and independent into adulthood.

Improving Mobility and Reducing Stiffness

As joints become stiffer with age, maintaining flexibility and mobility can become more challenging. Strength training helps to counteract this by increasing the range of motion in the joints, particularly in the knees, hips, and shoulders. Exercises that target these areas can improve flexibility and reduce the discomfort often associated with aging joints.

Moreover, building muscle strength around the joints provides additional support, reducing the risk of injury. This enhanced joint stability is especially beneficial for preventing falls, a common concern among older adults. By incorporating exercises focusing on joint mobility and balance, seniors can maintain their ability to perform daily tasks more easily and safely.

Starting Safely: A Gradual Approach

For seniors new to weightlifting, starting with a gradual and cautious approach is essential. Begin using light weights or resistance bands, focusing on form and controlled movements. Learning proper technique from the outset can help prevent injuries and ensure the right muscles are engaged. Consulting a personal trainer or physical therapist specializing in senior fitness is a great way to start on the right foot.

Incorporating rest days into your routine is important to allow muscles time to recover and rebuild. As strength improves, you can gradually increase the weight or resistance used. However, the emphasis should always be on consistency rather than pushing too hard too soon. Strength training two to three times a week is sufficient to see progress while minimizing the risk of overexertion.

Customizing Workouts for Aging Bodies

Certain exercises may need to be modified as the body ages to prevent strain or discomfort. Seniors should focus on functional strength training, which mimics everyday movements like squatting, bending, or lifting. These exercises strengthen muscles and improve the ability to perform daily tasks with ease.

Using machines at the gym can be beneficial for seniors, as they offer more control and stability than free weights. Alternatively, resistance bands provide a low-impact, joint-friendly way to perform strength exercises. Regardless of the equipment used, starting with manageable weights and focusing on full-body movements is essential to build overall strength.

Cognitive and Emotional Benefits of Strength Training

In addition to the physical benefits, weightlifting has a significant positive impact on mental health. Regular strength training has been shown to reduce feelings of anxiety, depression, and stress, all of which can become more pronounced as people age. The sense of accomplishment in meeting fitness goals also contributes to improved self-esteem and emotional well-being.

Strength training has even been linked to better cognitive function in older adults. The focus and coordination required during exercises engage the brain, helping to maintain sharpness and delay cognitive decline. For seniors, these mental health benefits can be as valuable as physical improvements, contributing to a happier and more fulfilling life.

Addressing Concerns and Misconceptions

Many older adults hesitate to start strength training due to concerns about injury or the belief that it's "too late" to begin. However, research shows that even seniors in their 70s and 80s can benefit from weightlifting. It's important to dispel the misconception that strength training is unsafe for older adults. Strength exercises can enhance mobility, prevent injuries, and lead to a more active lifestyle.

Another common misconception is that lifting weights will lead to excessive muscle bulk. For seniors, strength training aims not to build large muscles but to maintain functional strength and flexibility. Weightlifting helps preserve muscle tone, improve balance, and protect bones, all essential for staying healthy and independent as you age.

Staying Motivated: Tips for Success

Maintaining a consistent strength training routine can be challenging, especially for seniors new to exercise. One way to stay motivated is by setting realistic and measurable goals. Tracking progress over time, whether by noting an increase in strength or improved ease in performing daily tasks, can provide a sense of achievement and encourage continued effort.

Joining a senior fitness class or working with a friend can boost motivation. The social aspect of group exercise can make strength training more enjoyable and help create a sense of accountability. Moreover, it's important to celebrate small victories and remember that even modest improvements can significantly impact overall health and well-being.

Embrace Strength Training for a Healthier Future

For older adults, strength training is invaluable for maintaining muscle mass, improving joint mobility, and enhancing mental health. The benefits of weightlifting extend far beyond physical strength, helping to preserve independence, prevent injuries, and boost emotional well-being. By starting with a safe, gradual approach, seniors can integrate strength training into their lives and experience long-term health and quality of life improvements.

It's always possible to start strength training. Whether in your 50s, 60s, or beyond, lifting weights can help you stay strong, agile, and active for years. Embrace the journey, and discover how strength training can empower you to age with strength and confidence.

[activelifestyleinsights]

Strength Training for Seniors: How to Stay Strong and Healthy After 50

Growing older doesn’t mean slowing down! 💪 Strength training after 50 is one of the best ways to stay active, independent, and healthy as you age. Whether you’re looking to improve mobility, boost energy, or just feel stronger, strength training has you covered.

Check out the Strength Training for Seniors Guide and learn how you can stay fit and feel amazing well into your golden years. 🌟

Here’s what you’ll discover in the guide:

Why strength training is essential for seniors – It’s not just for younger folks! Regular strength training helps prevent muscle loss, keeps your bones strong, and improves balance, reducing the risk of falls.

Simple exercises for seniors – You don’t need a gym! From bodyweight exercises to resistance bands, these easy-to-follow workouts fit perfectly into your routine, no matter your fitness level.

How to start safely – No need to be intimidated. This guide covers everything from proper form to workout progression so you can build strength at your own pace.

Nutrition tips to fuel your body – Learn how to nourish your muscles and bones with the right foods, making your strength training efforts even more effective.

Whether you're new to fitness or looking to improve your routine, it’s never too late to take control of your health. Strength training helps you stay strong, mobile, and full of life. ✨

Ready to get started? Read the full guide here and take the first step toward a healthier, stronger you!

fitover50 #bestoftheday #fitover40 #getwellsoon #fitness #fitnessjourney #fitnessgoals #fitnessmotivation #fitnesslife #fitnessmodel #gymmotivation #fitnessblogger #powerworkout #confidence #bodypositive

[grindforgains]

The Secret to a Stronger Back: 3 Pull Ups Exercises for Seniors You Can Do in Your Local Park!

Here, we'll explore three easy-to-do pull ups exercises for seniors that can be done in your local park, helping you build a stronger back and improve your overall fitness. Well, you're in luck because I'm about to reveal the three game-changing pull-up exercises for seniors that you can do in the comfort of your local park. Do you struggle to find exercises that cater to your needs and abilities?  As someone who's been in the fitness game for over a decade, I've seen my fair share of seniors struggling to find exercises that work for them.  But the truth is, with a few tweaks, anyone can get started with pull-up exercises, regardless of age or fitness level.

Precautions and Safety Measures

As a calisthenics coach, I always emphasize the importance of progressive overload and gradual progression in exercise routines. This means that you should aim to increase the difficulty of your exercises over time, rather than trying to do too much too soon. By doing so, you'll be able to build strength and confidence, and reduce the risk of injury. Here are some key principles to keep in mind: - Start with modifications: Begin with exercises that are modified to suit your needs and abilities, and gradually increase the difficulty level as you build strength and confidence. - Focus on proper form: Make sure to engage your core, keep your back straight, and avoid swinging or jerking movements. - Increase the difficulty gradually: Aim to increase the difficulty of your exercises by 10-20% each week, rather than trying to do too much too soon. PRO TIP Instead of just pulling yourself up, focus on contracting your back muscles and squeezing your shoulder blades together.

Pull Ups Exercises for Seniors

Now that we've covered the basics, let's get to the good stuff! Here are three pull-up exercises for seniors that you can do in your local park:

- Assisted Pull-Ups - What you need: A pull-up bar and a resistance band or a partner to assist you. - How to do it: Attach a resistance band to a pull-up bar, place your feet in the loop, and grip the bar. Pull your chest to the bar, then lower yourself slowly. Adjust the band's resistance as needed. - Negatives - What you need: A pull-up bar and a chair or bench to support you. - How to do it: Jump or step up to the top of a pull-up position with your chin above the bar. Slowly lower yourself down with control until your arms are fully extended. Repeat for the desired reps. - Inverted Rows - What you need: A sturdy pull-up bar and a resistance band or a partner to assist you. - How to do it: Lie under a parallel bar, grip it, and keep your body straight. Pull your chest to the bar, then lower yourself back down. Adjust foot position for difficulty. Check the video below to learn more about the proper execution of an inverted row. https://www.youtube.com/watch?v=KOaCM1HMwU0 Research indicates that resistance training, such as modified pull-up exercises, can significantly enhance muscular strength and functional performance in older adults, promoting overall health and mobility improvements. Read more.

Tips and Variations

Here are some additional tips and variations to help you get the most out of these exercises: - Use a pull-up bar with a lower height: If you're struggling to reach the bar, try using a pull-up bar with a lower height or a resistance band to assist you. - Try different grip positions: Experiment with different grip positions, such as a pronated (palms facing away) or supinated (palms facing towards) grip, to target different muscle groups. - Incorporate isometric holds: Hold the pull-up position for 10-15 seconds to increase the challenge and engage your muscles.

Common Mistakes to Avoid

When performing pull-ups, there are several common mistakes to avoid: - Swinging or jerking: Avoid swinging or jerking your body up and down, as this can put unnecessary strain on your joints. - Not engaging your core: Make sure to engage your core muscles and keep your body straight throughout the exercise. - Not using proper form: Use proper form when performing pull-ups, including keeping your elbows close to your body and your shoulders down.

Conclusion

In conclusion, pull-up exercises for seniors are a great way to build strength and improve overall fitness. By following the tips and variations outlined in this article, you can modify pull-up exercises to suit your needs and abilities. Remember to always focus on proper form and gradual progression, and don't be afraid to try new variations and challenges. FAQs: What are the benefits of pull-up exercises for seniors? Pull-up exercises for seniors can help build strength and improve overall fitness, reduce the risk of injury, and improve bone density.What are some common mistakes to avoid when performing pull-ups?Some common mistakes to avoid when performing pull-ups include swinging or jerking, not engaging your core, and not using proper form. Can I modify pull-up exercises to suit my needs and abilities?Yes, pull-up exercises can be modified to suit your needs and abilities. Try using a pull-up bar with a lower height, or incorporating variations such as single-arm pull-ups.How often should I perform pull-up exercises?Aim to perform pull-up exercises 2-3 times per week, with at least one day of rest in between.Can I do pull-up exercises at home?Yes, you can do pull-up exercises at home using a pull-up bar or a resistance band. However, it's recommended to start with assisted pull-ups or negatives before progressing to full pull-ups. Read the full article

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Ultimate Guide to Commercial Gym Equipment Setup

Setting up a commercial gym is a significant undertaking that requires careful planning, the right equipment, and an understanding of your target audience's needs. Whether you're launching a new fitness center or upgrading an existing one, having a comprehensive commercial gym equipment setup is crucial for attracting and retaining members. This guide will walk you through the essential considerations and equipment needed to create a top-tier commercial gym.

1. Understanding Your Space and Audience

Before diving into the equipment, it's important to understand the space you have available and the demographics of your target audience. Are you catering to professional athletes, general fitness enthusiasts, or a specific niche like senior fitness? The answers to these questions will influence the type of equipment you choose and how you organize your gym layout.

2. Essential Equipment for a Commercial Gym

A well-rounded commercial gym should offer a variety of equipment to cater to different fitness needs. Here are the key categories of equipment you should consider:

Cardio Machines

Cardio equipment is a must-have in any commercial gym setup. Popular options include treadmills, stationary bikes, ellipticals, and rowing machines. These machines are essential for members looking to improve their cardiovascular health, lose weight, or warm up before a workout.

Strength Training Equipment

Strength training is a core component of fitness, and your gym should have a mix of free weights, machines, and functional training equipment. Consider investing in:

· Dumbbells and Barbells: A range of weights to accommodate all fitness levels.

· Weight Machines: Machines targeting specific muscle groups like chest press, leg press, and lat pulldown.

· Cable Machines: Versatile machines that allow for a wide range of exercises.

· Racks and Benches: Essential for weightlifting exercises like squats and bench presses.

Functional Training Equipment

Functional training is increasingly popular, especially in group workout settings. Equipment in this category includes kettlebells, medicine balls, resistance bands, and battle ropes. These tools are great for improving balance, coordination, and overall strength.

Flexibility and Recovery Equipment

Don't overlook the importance of flexibility and recovery. Foam rollers, stretching areas, and yoga mats are essential for helping members recover and prevent injuries.

3. Layout and Design Considerations

The layout of your gym plays a significant role in member satisfaction. Ensure that your commercial gym equipment setup allows for easy movement and access. Here are some tips:

· Create Zones: Divide your gym into specific areas for cardio, strength training, and functional training.

· Consider Flow: Arrange equipment in a way that guides members through a logical workout progression.

· Space Efficiency: Make sure there's enough space between machines and equipment for safety and comfort.

4. Quality and Durability

Investing in high-quality, durable equipment is crucial for a commercial gym. This equipment will see heavy use, and the last thing you want is frequent breakdowns. Choose reputable brands known for their durability and reliability. Additionally, consider the maintenance and warranty services offered by the supplier.

5. Budgeting for Your Gym Setup

The cost of setting up a commercial gym can vary widely depending on the size of the gym and the quality of the equipment. It's important to create a detailed budget that includes:

· Equipment Costs: Include all categories of equipment.

· Installation Fees: Some equipment may require professional installation.

· Maintenance and Repairs: Budget for ongoing maintenance to keep your equipment in top condition.

· Miscellaneous Costs: Don't forget about flooring, mirrors, and other gym accessories.

6. Compliance and Safety

Finally, ensure that your commercial gym equipment setup complies with local regulations and safety standards. This includes having adequate spacing between machines, proper signage, and emergency procedures in place.

Conclusion

Setting up a commercial gym involves more than just buying equipment. It's about creating an environment where members can achieve their fitness goals in a safe and supportive atmosphere. By carefully planning your commercial gym equipment setup, you can build a successful gym that attracts and retains members, ensuring a thriving business for years to come.

Whether you're starting from scratch or upgrading an existing facility, choosing the right equipment and layout will make all the difference in the success of your gym.

[espritdevie]

Exercise for Over 50s: Achieve Longevity and Wellness Through Tailored Fitness

At Esprit de Vie, we understand the unique importance of exercise for over 50s to maintain a vibrant and healthy lifestyle. As we age, staying active becomes crucial to managing health, enhancing mobility, and boosting overall quality of life. Our approach to exercise for over 50s focuses on creating tailored fitness solutions that cater to the needs and goals of older adults, ensuring both safety and effectiveness.

Exercise for over 50s is not just about maintaining physical fitness but also about fostering a sense of well-being and empowerment. Engaging in regular physical activity can help reduce the risk of chronic diseases such as heart disease, diabetes, and osteoporosis. It also plays a significant role in improving mental health, enhancing mood, and reducing stress.

At Esprit de Vie, we offer a variety of exercise programs designed specifically for over 50s. These programs include low-impact activities such as walking, swimming, and gentle aerobics, which are ideal for maintaining cardiovascular health without putting undue stress on the joints. Strength training exercises, using light weights or resistance bands, are also integral to our fitness programs, helping to build muscle mass and improve bone density.

Flexibility and balance exercises are another key component of our exercise for over 50s programs. Activities like yoga and tai chi help improve flexibility, balance, and coordination, reducing the risk of falls and injuries. These exercises also support overall mobility, making daily activities easier and more enjoyable.

We believe that exercise for over 50s should be enjoyable and accessible. Our programs are designed to accommodate varying fitness levels and are delivered by experienced trainers who specialize in senior fitness. We focus on creating a supportive and motivating environment where participants can achieve their fitness goals while enjoying the social benefits of group exercise.

Embrace the benefits of exercise for over 50s with Esprit de Vie and discover how staying active can enhance your life. Our tailored fitness programs provide the perfect blend of physical activity and community support, helping you maintain vitality and well-being as you age. For more information, visit us at https://www.espritdevie.com.au/