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sjsmith56 · 14 hours

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To Reach For You - A Private Man, Chapter 5

Summary: With Tracey’s return, Bucky amuses his sister with all of his efforts to make the house ready for her. The couple find the spark between them is burning even brighter.

Length: 5.5 K

Characters: Bucky, Rebecca, Tracey

Warnings: Minors DNI- contains sexual content, including oral (f/receiving, p in v) which may be unsuitable for readers under the age of 18. I don’t write much smut.

Author notes: In this story Bucky is a romantic man at heart. Tracey’s calm energy makes him feel safe. He trusts her completely.

<<Chapter 4

🎶 👩‍❤️‍💋‍👨

5 weeks later

The physiotherapist watched as Rebecca lifted one leg then the other while she sat in the armchair. Then she placed her hands in Rebecca's and looked right at her.

"Okay, you're all warmed up," said Melinda. "I'll hold your hands and I want you to try to raise yourself off of the chair. It doesn't matter if you make it all the way or if you hold it for any length of time. This is just to gauge whether we've restored enough muscle in your core, backside and legs for you to raise yourself. It's all good."

Bucky watched anxiously as Rebecca gritted her teeth and pulled on the woman's hands then began to stand up. She made it about half way then began to wobble a little and sat back down with a look of disappointment on her face.

"I don't think I can do it," she said.

"You did just fine, Mrs. Proctor," smiled Melinda. "When we started a month ago you couldn't even move your legs and now you're lifting them from a seated position. You got up half way and that's more than good enough. You should be proud of what you've accomplished, shouldn't she, Mr. Barnes?"

"I think so," he said encouragingly. "I'm just sorry we didn't start this sooner. If we had she might have been walking by now."

"Well, thanks to Miss Harris you were alerted to the funding that paid for this and the aides," she replied. "Is it true several of your volunteers were able to get the aide positions?"

Rebecca nodded. "They were so good and did their own research on being a personal aide. All of them got their green cards to work legally and I'm so glad they were able to stay with me. Once Bucky starts on day shift they'll switch to day time as well."

"When does that happen?" she asked, glancing up at Bucky.

"Next week," he replied. "I got a promotion to supervisor and a pay raise. It will be nice to get a full night's sleep, except for when Rebecca needs me."

"Well, you've done an amazing job taking care of your sister," she said. "Not many men would give up what you have to do it. Were all 1940s men like you?"

"No," Bucky smiled. "They were pretty traditional. I am in some areas but I missed out on so much with Rebecca that the least I could do was be here for her."

Rebecca put her hand out to her brother and squeezed it, getting a smile from the physiotherapist. "Tracey gets back late Friday," she said, leaning towards Melinda. "It's been two months since she went to Belize. A mutual friend already emailed her to say she's expected for dinner on Saturday night."

"She's a lucky woman," said Melinda, then looked at the clock. "Well, we're just about done here. Have the aides continue with the exercises to build up your core muscles. I'll be back next Thursday and we'll see if you can stand a little higher. As always, it's been a pleasure working with you, Mrs. Proctor."

"Oh, please, you really can call me Rebecca," said the older woman.

"That's not how I was raised," explained Melinda, "but I appreciate the sentiment."

The younger woman entered the results of Rebecca's latest try at standing in her notes then packed up her equipment. Bucky opened the door and walked her out to the car, waiting while she put everything in the trunk.

"Thank you. It's good to see Rebecca looking stronger," he said. "Her appetite has improved as well and she's sleeping better."

"I'm glad to hear it," said Melinda. "You do take very good care of her. Good luck with Miss Harris."

He blushed and nodded. As she drove away he returned to the house. Rebecca turned the TV on to watch Price Is Right, while Bucky went to take some bedding out of the dryer to remake his bed. Even though he wasn't counting on anything to happen between him and Tracey he thought it prudent to clean his room and wash all the bedding. When he came out of the laundry room Rebecca smiled.

"I could always go sleep over at a friend's house on Saturday night," she teased. "You know, if you want privacy."

"Don't you start," he replied. "I get enough grief from Sam with all of his texting. I can give you ear plugs so you don't hear a thing. Besides you're included for dinner."

Kalyna came over just before 9:30 to take her turn, her last shift before the following week when she would do two day shifts. She was sharing the care of Rebecca and another elderly client with Samira and Amina. All three women were thrilled at the opportunity to be paid for something they had previously done as volunteers. Rebecca's nurse, Marie, had also looked into getting a ramp funded so the aides could take Rebecca out for excursions in her wheelchair. They were still waiting for approval on that. As soon as Kalyna arrived Bucky kissed Rebecca goodnight and headed for the docks.

On Friday, Marie came for her usual assessment of Rebecca, running through her blood pressure, lungs and heart check, and questions about her mental health. She gave Bucky a message from Tracey that she would be at the house by 7 pm Saturday. When Bucky walked her out to her car she put her medical case in the back seat then faced him.

"We're all fond of Tracey," she said looking sternly up at him. "Her divorce hurt her deeply and she hasn't had much luck in the boyfriend department. You be nice to her or you'll have an office full of nurses to deal with and we know a lot of people."

"Marie, I won't do anything that makes her uncomfortable," he said seriously. "I want a relationship, a real one. I'll be a gentleman."

That seemed to satisfy the older nurse and she took her leave. After she left, Bucky bustled about the house, vacuuming, dusting, straightening things up; all while Rebecca watched him with a small smile on her face. When Bucky was young she never saw him this excited over a woman. He did spend time getting himself ready for his dates, shaving, applying just the right amount of hair cream to style his thick dark hair without making it look greasy. His suit was always clean, with the pants and shirts pressed. He even did that part himself which amused their parents. Rebecca could always count on making some pocket money by offering to polish his shoes, knowing that he liked them shiny. At one point he noticed his sister watching him and he sat near her on the couch.

"I'm doing too much, aren't I?" he asked. "I've never felt this much anxiety over a woman. What if she met someone in Belize? What if she changed her mind?"

He opened his mouth to say something else and Rebecca intervened. "Bucky, I have it on good authority that Tracey has been just as anxious as you are. She likes you, a lot. You two are much the same. Both of you went through bad times and now you're ready for something good. Just be the gentleman you are and everything will fit into place."

For a moment he said nothing then he went to the bookcase and brought a picture over of Rebecca on her wedding day, looking at it intently.

"I forgot to wish you a happy anniversary," he said. "I remembered earlier in the week then all the preparations for Tracey just drove it out of my mind."

"Thank you," she replied, putting her hand out for the picture of her and her husband Harvey. "He wasn't flashy but he was devoted. Even when we found out we couldn't have children he never held that against me. We had 49 years together, good years. I hope you get some good years with Tracey. I'm sorry but I'm going to cry."

She began to cry and Bucky kneeled in front of her pulling her onto his shoulder. He hadn't meant to bring her to tears. Once again he thought of the things out of his control that kept him away from his family, wishing he could have been there for his sister sooner. Pulling his handkerchief out of his jeans he dabbed at Rebecca's eyes and cheeks, then kissed her on her forehead.

"It's okay sweetheart," he said softly. "I feel like crying, too, sometimes. I'm glad you had a good marriage. Something for me to aspire to. Tell me how did you and Harvey do it?"

Smiling sadly Rebecca sat back while Bucky stayed where he was, holding her hands. "We were always truthful, without being hurtful. We told each other "I love you" every day, many times. We had sex as often as we could. That's how we did it."

Bucky kissed her hands and smiled thankfully at his sister, his eyes glistening. "I'll remember that," he said. "That's a good recipe for a successful marriage. Why don't we go outside and enjoy that pergola?"

She nodded and he picked her up easily in his arms, carrying her to the back door and out into the yard. They sat in the shade of the pergola with some soft 1940s music playing on the patio speaker. Bucky made sandwiches for lunch and they ate outside, talking about their childhood, Steve Rogers as a boy, and their parents.

Saturday evening

Everything was ready. The stuffed chicken breasts were keeping warm in the oven, while the risotto was still several minutes away from being finished. Asparagus was ready to be cooked for just a few minutes so they were tender but still crisp, while the Caesar salad just needed to be tossed with the dressing that Bucky made from scratch. The plate of Afghan sweets that Samira brought that afternoon, including baklava, cream rolls, coconut burfi, and cardamom cookies had been hard for Bucky to resist nibbling on but he had stayed his cravings for the sweet morsels.

He wore dark grey dress pants, an open necked white dress shirt and a full apron over both to protect his clothes from the final meal preparations. He shaved as well, hoping the smooth face would last more than a couple of hours. Rebecca was in a dress, a blue one that matched her eyes. She even put lipstick on, with Bucky holding a small mirror up in front of her face so she could see her lips. At 6:50 the doorbell rang and Bucky went to the door, feeling his heart pound, taking a few deep breaths to settle himself. Through the small cutout window he could see Tracey and he opened the door. Right away her eyes lit up and he knew by the way she looked at him that everything would be okay.

"Hi," he said softly, backing up to let her in. "You look great."

She did look great, wearing a green dress with lace at the shoulders. Her hair was shiny, her eyes bright, and her smile filled him with that warmth that he felt on the day she told him she liked him.

"Thanks, you look good as well," she replied, stepping inside. She kissed him on the cheek then went past him to the living room, going straight to Rebecca and hugging her. "Hello, Rebecca. You look very nice tonight."

"So do you, dear," replied his sister. "That's such a pretty dress. It's good to see you back here, safe and sound."

Bucky offered her a glass of white wine and brought one out for Rebecca as well. Then he went back to the kitchen to pour himself one, returning to sit next to Tracey on the couch. For a moment no one said anything then they all spoke at the same time. With a gesture Bucky indicated that Tracey could speak first.

"I missed you both so much," she said in a rush. "I don't really know when it happened but you both became like family for me. I'm glad I'm back with people who care about me."

Rebecca offered her a hand while Bucky sat silently sipping his wine. When Tracey turned to him he gazed at her then leaned forward and kissed her gently on the cheek, a gesture that she leaned into.

"I better finish getting dinner ready," he said, blushing after the kiss.

"Can I help?" asked Tracey.

He nodded and they went to the kitchen, watched by a smiling Rebecca. Handing Tracey another apron to protect her dress he brought the Caesar salad and dressing out for her to combine. The asparagus was dropped into boiling water to cook while Bucky checked the risotto, satisfied with it. He took the asparagus out, dressing it in a mixture of olive oil, Parmesan cheese and lemon zest. Pulling the chicken out of the oven he plated their meals then carried Rebecca outside as Tracey followed him with two plates. Her eyes lit up at the backyard transformation.

"It's beautiful back here! You did this while I was gone?"

"Bucky and his friend Sam started it, with help from Amina's kids," said Rebecca proudly. "Then the pergola was put up with help from a fellow at the garden store. He and Bucky have become friendly. They've even gone to a ball game together. The announcer introduced Bucky to the crowd and they showed it on the TV."

"You made a friend," said Tracey, beaming.

"Jack's a good guy," replied Bucky, blushing. "We had the volunteers over as well for a pot luck gathering. Let's get the rest of the food and the wine."

They went back to the kitchen while Rebecca sat alone outside. As soon as they were in the door Bucky turned around, grasping Tracey's hands.

"Are we still emotionally involved?" He paused, unable to say anything more.

Tracey smiled and nodded, gazing at his lips. "Most definitely."

Their lips crashed together in an ardent kiss and they held each other closely, one of his hands in the small of her back while the other was wrapped in the softness of her hair. She ran her hands over his muscled back, then brought them to his chest, feeling the warmth of his body before she stepped back.

"You're hot," she said then checked herself. "I mean, your body gives off heat."

"High metabolism," he explained. "It's a side effect of the super soldier process. That's why I can eat so much."

A call from Rebecca interrupted them and they both took their aprons off. Bucky had a dress jacket draped over a chair and he put it on, drawing an approving nod from Tracey. Then he took the final plate and his wine, while Tracey took her wine and Rebecca's. As Bucky sat he reached into his jacket pocket, took out his cell phone, brought up a playlist, and began playing soft jazz on the patio speaker.

"This is better than any over priced restaurant," said Tracey, smiling pleasantly. "Thank you for this wonderful welcome home."

Rebecca lifted up her glass and looked at the other two. "Here's to a beautiful relationship," she said. "My brother, my friend, and me, hoping for the best."

For the next couple of hours they ate, drank wine, listened to Tracey tell them about her experiences in Belize, and generally enjoyed each other's company. As it got closer to Rebecca's bed time she began to yawn and finally told the couple she was ready for bed. Bucky picked her up while Tracey followed with some of the dishes.

"Why don't you let me take care of her while you put everything away?" she suggested to Bucky.

Twenty minutes later he returned to the bedroom to hear Tracey reading to Rebecca from a paperback. She read the first chapter then showed Bucky the book, Bedtime Stories For Adults by Peggy Hill.

"My first week in Belize I found it difficult to get to sleep and one of the other staff lent her copy to me," she said. "I enjoyed it and it helped settle my mind enough to relax and sleep. I bought this copy for you and Rebecca to read as I thought you would like it."

She placed the book on the night stand then hugged Rebecca good night. Bucky suggested Tracey wait in the back yard for him so she left and he sat on the edge of the bed. Taking Rebecca's hands in his he gently stroked the wrinkled skin.

"It'll be alright," said Rebecca, reading accurately that he was nervous. "She really is a lovely woman and she feels good about beginning a relationship with you. Even her ex-husband never made her feel like you do. Share your joys and your fears, support each other. You can do this."

"I love you, Rebecca," he said then he kissed her forehead.

"I love you, too, Bucky," she replied, squeezing his hand with hers. "Have a wonderful evening and I'll see you both at breakfast."

With an audible breath Bucky tucked her in, went to the door, and turned off the light, leaving his sister to fall asleep. He stepped out into the back yard and saw Tracey standing under the big tree, the soft glow of the white fairy lights making the scene feel romantic. Taking his phone out he changed the playlist to the one Sam helped him compile. It was only six songs, less than an half hour total of dancing. As the first song came up Tracey smiled when he approached her.

"I've always liked this song," she said, her eyes seeming to reflect the lights above. "Are we dancing?"

Bucky nodded and took her in his arms. Neither said anything when the song played; they just moved to the music, her with her head against his chest and him with his head lowered close to hers. Then a verse came on and Tracey sang softly along with it.

Will you stay with me?

Will you be my love?

Upon the fields of barley

We'll forget the sun in his jealous sky

As we lie in fields of gold.

"My answer is yes," she whispered and Bucky kissed the side of her head.

"So is mine," he whispered back.

As the playlist went through Harbor Lights, I Only Have Eyes For You, The Man I Love, and The Nearness of You they danced slowly to all of them. With each one she realized that Bucky truly had a romantic soul. It almost made her cry that these old songs revealed how sensitive he truly was. When the final song, Right Before Your Eyes began playing she looked up at Bucky, slightly puzzled as it was quite different in tone, although still a love song.

"That afternoon, while I had my nap, after you told me you were emotionally involved I dreamed this," said Bucky, gazing at her. "This very scenario, with this song playing, us dancing, the lights in the trees and the yard. I never felt like this before, not even before the war. I want you, Tracey." He looked away for a moment then back at her, his eyes bright. "I think I'm in love with you and I want to spend the next 50 years getting to know everything about you. Please tell me you feel the same."

Tracey smiled and chuckled lightly. "I have my own playlist to share. After you kissed me goodbye and I drove away, I noticed that you watched me until I was out of sight. I pulled over and realized that I couldn't be Rebecca's nurse anymore because I was falling for you. At that moment a song called Hungry Eyes came on the radio and I knew that I had to tell my supervisor. I am in love with you, Bucky. It was unexpected, and I'm scared that I'm going to mess it up but I want the same life that you do."

At that moment the timer on the power source ended and the back yard was plunged into darkness, lit only by the light coming from the kitchen window. Bucky placed both hands on Tracey's face then kissed her softly and languidly, wanting it to last forever. His forehead touched hers.

"Stay with me tonight," he whispered. "Don't go home."

"Alright," she replied immediately. "I brought a change of clothes, hoping you would ask."

Bucky smiled, a full and glad smile that made Tracey's stomach full of butterflies at the prospect of being with him. He embraced her again and the heat from his body felt like putting a heated blanket around her. While Bucky turned on the light in his room she went out to her car and got her bag. He was waiting at the door when she came up the steps, then locked up behind her. Silently he led her to his room and closed the door, standing in front of it. Lowering his eyes to his hands Bucky spoke softly.

"Before we do anything I have to tell you something. When HYDRA put me through the super soldier process it changed me, physically. My muscles became bigger, my endurance greater, hearing and vision improved. Without trying to be crude it changed me in one other place, down there."

Tracey came over to him and placed her hands on his. "Whatever they did that changed it we'll figure it out."

Bucky's face coloured. "It's more than changed. It's enhanced, they made it bigger, thicker, and with quick restorative ability and endurance. I can literally go all night. I didn't want to spring it on you ...."

He groaned at his wording. Tracey smiled softly then touched his face. "It will be alright. Is the process also what makes your beard grow in so fast?"

He nodded, still embarrassed at what he just told her. She pulled his face down to kiss him then went to her purse and picked out her phone.

"Here's my playlist of songs that reminded me of you," she said, setting it to play. "I'm into older and classic rock and pop so this might be new stuff for you but it's mostly old stuff for me."

Hungry Eyes began playing and Tracey pulled her shoes off. Bucky slipped his off as well, then took his jacket off. She unbuttoned his shirt then watched him as he took it off. Gently she ran her hands over his chest while looking up at him gathering his dog tags in her hand for a moment, then turned her back to him so he could unzip her dress. Pulling her long hair to the side Bucky unzipped it, kissing her neck and shoulders as she lowered her dress over her shoulders onto the floor. Enclosing her in his arms from behind Bucky pressed his hips into her backside, while caressing her breasts and abdomen.

Her breath caught, making Bucky hard. Pulling herself away Tracey climbed on top of his bed, her eyes dark. She leaned back against the headboard, with her legs curled under her, watching Bucky, waiting for him to remove his pants. Undoing the top button he lowered the zipper and pulled them off, letting them fall onto the floor as he removed his socks. For a moment he hesitated then he pulled his boxer briefs off and Tracey gave an audible breath at the sight of Bucky, nude.

"You weren't kidding," she said softly, then she swallowed and removed her bra and panties, tossing them aside.

He climbed onto the bed and reached for her ankle, pulling her gently towards him so she was flat on her back. His weight and bulk captured her as he laid on top of her. The power of his physique was evident but instead of being frightened Tracey found herself aroused, her senses heightened as she became aware of his cologne that smelled like a fine brandy with leather and woody accents. His pupils were dark pools of desire, and she found herself mesmerized by his lips, especially when his tongue darted out nervously to lick them.

"So here we are," said Bucky, his face directly above hers, his voice at least an octave lower. "I haven't been with a woman since before the Snap so I'm a little out of practice. If it gets too much I'll stop if you tell me to stop. If you want to pause to get used to me just say wait."

"I trust you," she said firmly, trying to sound more confident than she felt at the moment, despite her anticipation.

"Are you on birth control? I ask because I did get condoms."

"I have an IUD," she told him. "Got it before I went to Belize, not because I was expecting to sleep with anyone there but I knew I wouldn't have time when I got back. I knew then I wanted to be with you."

His lips met hers with a burning intensity that made her whimper in her throat. Spreading her hands across his back she could feel the immense power of his muscles as they rippled under her finger tips. At the same time Bucky ground his hips into Tracey, almost bruising her with his thick hard cock that had visibly grown when she removed her underwear. His hands and mouth sought out her breasts while she breathed deeply trying to deal with everything she was feeling. Slowly his mouth moved down her abdomen until he was just above her pubic mound. Gently he pressed his open mouth into her and she whimpered, feeling a heat form deep inside her.

"Touch yourself while I'm down here," he murmured. "I like it."

She was vaguely aware that the next song Fire by The Pointer Sisters was just starting and she mouthed the words as she caressed herself. Bucky was gently mouthing her thighs then his mouth found her clitoris just as the word "Fire" came on. A moan escaped her throat and she writhed. Bucky looked up and smiled at her then returned to the business at hand and gently inserted a finger into Tracey, curling it against her g-spot.

"Wait," she gasped. "It's been so long. I have to get used to the intensity."

Bucky withdrew and laid beside her, caressing her body. "We only just got started," he whispered, "but I'll wait for you to be ready. You're so beautiful and you taste amazing."

"You have a silver tongue," she murmured. "Is that your old Bucky coming out?"

"Maybe, but I mean it," he said, shifting so he was looking in her eyes. "I thought you were beautiful from the moment I saw you the first time through the window in the door. Now, you're lying naked in my arms and you're even more beautiful." The next song started and Bucky smiled as he listened to it for a few seconds.

"I like this song," he said. "Who sings it?"

"Bob Dylan, it's called Lay Lady Lay," replied Tracey. "It's one of my favourites."

"Mine too, now, because I'll always see you lying on my bed just like this whenever I hear it."

He kissed her passionately, which she returned then she told him to finish what he started. When he brought her to climax she cried out loudly, then breathed emotionally as Bucky massaged her pubic mound to intensify the ripples of pleasure from her orgasm. Holding her close, he caressed and kissed her while she dealt with what she was feeling.

"I'm sorry," she whispered. "My ex-husband wasn't much of a giver in bed. He said I was frigid and that's why he found someone else. I was just ... inexperienced, I guess. He was the only man I was ever with that I remember."

"Don't be sorry," said Bucky. "This first time together, we're just beginning to know each other. Are you ready to go on?"

She nodded and Bucky kissed her again. We've Got Tonight was playing. When it got to the line of "both of us lonely" Bucky kissed her tenderly and whispered they would never be lonely again. They both touched and tasted each other's skin, learning where the other was most sensitive. Soon Tracey was ready for Bucky to take the next step. She did take a deep breath then smiled at him when he took some lube out of his drawer and smoothed it on. Slowly he entered her and pressed himself deeper, stopping when she whispered for him to wait. When Bucky was fully in he kissed her gently.

"You're doing so good," he whispered. "I'm in completely and you feel incredible. You okay?"

She nodded. "I think so. It just takes some getting used to." He moved out slightly and thrust in again causing her to take a quick breath. "Still getting used to it."

Taking his time he set up a rhythm that soon had her making soft breathy noises that aroused him even more. When Tracey began raising her hips into him he knew she would be okay and he allowed himself to go in harder and slightly faster. The pressure was building inside of him with each thrust bringing him closer and closer to his release. It had been some time since he last came, other than in the shower which was never completely satisfying but this, being inside Tracey, was nirvana as he felt every one of her responses to his efforts. By the sounds coming from this beautiful woman in his arms she was getting closer and he pressed himself into her clitoris with each thrust, trusting that after all this time he was doing it right. The next song, Weight of Love, was harsher in tone to his ear, but Bucky found it seemed to help Tracey let any remaining inhibitions go as she returned his thrusts wrapping herself around him while they fiercely kissed. He was ready to come and whispered in Tracey's ear, hoping to spur her to bliss, wanting that for her.

"You feel so good to me. I can't believe I'm making love to a beautiful sexy woman like you. Let yourself go, Tracey. Let me take care of you."

He buried his face in her neck, mouthing all the soft parts of it then placing his lips on her ears so his warm moist breath filled her senses. With a cry, her back arched, and her whole body went rigid as the orgasm flowed through it. Bucky followed immediately with his own, emptying himself into her several times then laying on top of Tracey, kissing her gently, taking in her scent and the softness of her skin. When he softened he pulled out and shifted to lie beside her, sliding his metal arm under her so she could curl into him. The final song on her playlist, Wicked Game, was playing and although the lyrics were not quite about falling in love Bucky could see why she chose it as it was haunting music, seductively sexy, leading to more meaningful touches between them.

"You alright?" he asked, his voice soft. "I didn't hurt you, did I?"

"No, but I'll probably be sore in the morning," she replied. "Thank you. I've never come like that."

"Get used to it," he said. "I'll take care of you, always."

They shifted so they could get under the covers and Bucky turned off the bedside light. He could have gone all night but he was respectful of Tracey getting used to him and his body, trusting him to treat her right. As her breathing sounds changed into something deeper and more regular he looked up at the ceiling, breathing deeply as he felt so many emotions running through him. When Tracey shifted to her other side Bucky put his arm around her waist, spooned behind her and breathed in her scent, committing it to memory. Before he fell asleep a thought occurred to him. This is what love feels like.

****************

Bucky's playlist for dancing in the backyard: Fields of Gold by Sting, Harbor Lights by The Platters, I Only Have Eyes for You by The Flamingos, The Man I Love by Ella Fitzgerald, The Nearness of You by Ella Fitzgerald, Right Before Your Eyes by America.

Tracey's playlist for the bedroom (she loves classic rock): Hungry Eyes by Eric Carmen, Fire by Pointer Sisters, Lay Lady Lay by Bob Dylan, We've Got Tonight by Bob Seeger, Weight of Love by Black Keyes, Wicked Game by Chris Isaak.

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optimal-living-lab · 1 year

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How to make body fit without gym

There are many ways to get fit without going to the gym. Here are some useful tips :

Walking is a simple and effective way to improve your cardiovascular fitness, bone strength, and body fat reduction. You can walk for 30 minutes a day, or try interval walking for more intensity.

Taking stairs instead of elevators can help you burn more calories and strengthen your legs. You can start with a few floors and gradually increase the number of stairs you climb.

Bodyweight exercises such as planks, push-ups, squats, jumping jacks, and lunges can build your muscle tone, flexibility, and balance. You can do them at home with no equipment, or use household items like water bottles or furniture as weights or props.

Shadow boxing is a fun way to improve your upper body strength, coordination, and balance. You can punch at the air in front of you, or follow a video online for guidance. Don’t forget to move your feet and add some defensive moves as well.

Yoga can increase your flexibility, muscle tone, and mental well-being. You can practice yoga at home with a mat or a soft floor. There are many poses for beginners, such as tree pose or triangle pose. You can also follow a video online for instruction and inspiration.

Barre exercises are inspired by ballet and can tone your legs, core, and arms. You can use a wall, a bar, or a piece of furniture to hold on to. Some of the exercises you can try are knee lifts, ballet squats, and deep lunges.

If you want to focus on some specific areas of your body, you can try some of these exercises:

Glute bridge can help you tone your glutes, hamstrings, and lower back. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the floor and squeeze your glutes at the top. Hold for a few seconds and then lower your hips. Repeat for 10 to 15 times.

Tricep dips can help you strengthen your triceps, shoulders, and chest. To do this exercise, sit on the edge of a chair or a bench with your hands on the edge and your legs extended in front of you. Slide your hips off the edge and bend your elbows to lower your body until your arms are at a 90-degree angle. Push yourself back up and repeat for 10 to 15 times.

Side plank can help you work on your obliques, core, and hips. To do this exercise, lie on your side with your elbow under your shoulder and your legs stacked. Lift your hips off the floor and keep your body in a straight line. Hold for 30 seconds and then switch sides.

Lateral raises can help you sculpt your shoulders, arms, and upper back. To do this exercise, stand with your feet shoulder-width apart and hold a pair of water bottles or books in each hand. Raise your arms to the sides until they are parallel to the floor. Lower them slowly and repeat for 10 to 15 times.

These are just some of the ways you can get fit without a gym. You can also try cycling, swimming, skipping rope, or any other activity that you enjoy and that makes you sweat. The most important thing is to be consistent and have fun! 😊

#health & fitness #health #fitness #wellness #healthcare #health is wealth #healthy living #health tips #health and wellness #healthy lifestyle #tumblr milestone #health & beauty #health & wellness

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icey--stars · 2 years

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Stories To Be Told: PART 4

Series Index

A shadowsinger, a warrior, an Illyrian, that's what she was. Trained by one of the most formidable female warriors. Escaped the Illyrian camps and her clipping when she was barely sixteen and is now the holder of 6 siphons. What happens when she tries to sneak into the City of Starlight? And starts down a whole new road of chaos?

A/N: next part will be posted on MONDAY! I've got to save some of these pre-written parts up so i can catch up lol

↢ 『 ☾ 』 ↣

The next morning, I left my things (except my sword that remained with me) in the tree and then flew up to the training rings.

The other females focused on me more now, having seen me twice. I felt oddly self-conscious under their stares.

“Welcome back Y/N,” Nesta said as I walked over to them. “We’re glad to have you.”

I dipped my head silently. Emerie glanced at me. Then she asked, “Whereabouts have you been? I’ve never seen you around. Seems like you popped into existence.”

“Illyria, Winter Court and all across the Night Court pine forests,” I replied. “I stay hidden.” A beat of silence, and then I added on, “I’m the one known as the Escaped.”

Emerie’s eyes flickered with recognition immediately. “Interesting. I was under the impression that she’d died. Nice to know you survived.”

I nodded, not knowing how to reply.

Cassian walked over then. “Alright. We’re doing weight training and core strength before we’re doing mitts and gloves.”

“So much fun,” Gwyn groaned.

We wandered over to a set of dumbbells stashed near the wall of training swords, and two bars with weights beside them.

It’s been a while since I’ve done weight training, but I lifted enough heavy stuff to know what I could do.

“Start light,” Cassian suggested to me. “Then test yourself. Lest you injure yourself.”

I dipped my head to show acknowledgement. I was set to do squats with the bar with Gwyn and then shoulder presses across a cushioned wooden slab.

I started light, as suggested, but quickly moved up until I found where my muscles strained just right. It was more than anyone else, I noticed after we’d finished. Besides Cassian maybe, I amended. He hadn’t participated. And Illyrians absolutely prided themselves on how much weight they could lift.

“Good, now we’re doing planks,” Cassian ordered.

“Aren’t you going to at least suffer with us for this part?” Nesta asked.

“Fine Nes,” he said with a little smirk. We each settled into an high plank position.

A five minute plank was the goal.

I held it for about 3 minutes without an issue, then my legs and arms started to quiver a bit. But I made it to 5 minutes, standing up, very relieved that it was over.

I was immediately disappointed when I figured out that core strength training meant reps of the exercises right after each other.

“Alright. Nes, how about you pair with Y/N and Emerie with Gwyn?” Cassian suggested, bringing over punching mitts and cushions.

Nesta walked over towards me.

“Do you want to block or punch first?” She asked.

“I’ll block,” I responded, picking up the training mitts.

Nesta picked up the gloves.

I braced myself against her punches and kicks, sometimes moving and changing positions. This part of training was familiar to me. Rainne and I used this type of training often. She always told me that I'd have to be able to fight physically before I could really honestly touch that sword.

After around thirty minutes of sweaty punching from Nesta, Cassian ordered us to switch.

Nesta and I swapped equipment. She surprisingly held steady against my first punch. I followed it with a smooth high kick. Nesta smirked at me while I smiled at her.

“Show me whatever the Raven taught you. Surely you have to be better than this,” she challenged.

I evened her with a stare before gathering my strength and jumping high, turning and then kicking the cushioned mitt, sending Nesta to stumble back.

When I landed, she had gathered herself to withstand a left hook.

“Good Y/N,” Cassian said behind me. “Clean kick.”

I smirked competitively at Nesta before continuing to pummel the mitts.

We finished when the sun hit noon like yesterday. I chugged down the water provided.

“Would you like to join us for lunch?” Nesta asked after a moment. “And Mind-Stilling after if you’d like.”

I paused for a moment. “Sure,” I replied hesitantly. “What’s Mind-Stilling?”

“A Valkyrie technique to calm and focus the mind,” Nesta explained. “We’ll tell you how.”

I nodded. My flying could wait, I decided.

I walked with Nesta down to the dining room, sitting down in a different seat than at dinner. Gwyn, Emerie, Cassian and Azriel sat down as well. I was tense, but remained calm on the outside. Normally I didn’t eat lunch, despite being hungry by the time the sun was about 2 hours from the horizon. I just used it as motivation to hunt usually, as a reminder that this body did require food.

Everyone settled and food appeared in front of us momentarily. I silently ate, thankful for the food.

I followed Nesta and the two others to a room with basically nothing in it except a couple mats.

We took a seat on them, cross legged.

-----

Let’s just say that Mind-Stilling is a bit harder done than said. But I did manage to complete it, only by sheer will and spite. I did see the use for it though.

After that, I took off into the sky. Yet I stayed near the House. I didn’t know why. I had almost no reason to stay. Staying was in fact likely to cause issues. Yet I didn’t want to leave. For once, I did want to stay.

The females seemed welcoming enough. They were kind and understanding, I had noted during training. When one fell, no one giggled. They just turned to help their companion rise.

When I managed to turn my attention, I also noted that if Azriel needed to make corrections to someone’s posture, he asked permission before touching and very gently moved them back into position. This place was kinder than anywhere I’d been. Maybe that’s why I wanted to stay. I was desperate for that kindness. Desperate for a place to belong, if even temporarily. And yet, schooled somewhere in my mind, a voice screamed that I would be fine on my own, with my hard unforgiving life.

I decided to fly over Velaris today. Gazing down in wonder at the city’s beauty. Then I sat in that little corner of the House again for dinner, before resting my eyes in a tree.

I went to training again for the rest of the week, sometimes staying for lunch and Mind-Stilling. My back had begun hurting from sleeping in a tree so much, so I was ready to set up camp or…

Or take Rhysand’s offer of staying in that residence in Velaris. Distantly, that little voice screamed again.

I flew over the city now, thinking. Should I stay? It would be weird, staying in a home again, but it’d be… good. A good change. Despite what I had drilled into me.

My thoughts were interrupted by a whoop below me.

I glanced down, having been flying high above the city.

A small male Illyrian was flying with another larger one.

I drifted closer by a little bit. I recognized the bigger male. Rhysand. The little one was most likely Nyx, his son.

I saw the exact moment when Rhysand spotted me. He went from happily playing with his son to looking up at me, much more wary.

I took it as my ticket to leave, leaning into a turn to go back toward the House.

But I’d already been spotted.

Wing beats came up towards me and I turned to see both of the others flying towards me.

“Y/N,” Rhysand greeted as he came up on my side, Nyx on the other side of him. “How have you been?”

“I’ve been fine,” I replied. “And you?”

“Things are peaceful,” he replied. “This is Nyx, my son,” the High Lord introduced, gesturing to the young Illyrian flying beside him.

I smiled gently as the young male met my gaze. “It’s very nice to meet you Nyx. I am Y/N.”

Nyx smiled back. “Hi,” he said.

Rhysand was staying between us, probably for protective reasons. It was more of a silent flying before Rhysand once again spoke up.

“You haven’t left,” he observed.

“I haven’t,” I repeated, turning my head towards him.

“Do you plan to stick around then?” He asked. I gulped. Then I sighed. Rainne wouldn’t want me sleeping like a lunatic on the forest floor forever.

“Yes,” I replied. “At least for training and funds. I could probably get a physical labor job by the docks quite easily.”

Rhysand nodded. “The offer to stay at the townhouse still stands, should you want it.”

“I suppose I can’t sleep in a tree forever.”

Nyx watched us curiously, but the young child was starting to get tired I noticed. He was panting a lot heavier. He was probably undergoing a much less stressful training than in the camps. Training regardless though.

“Nyx, why don’t you head home,” Rhysand regarded his son. “Dad has a bit of work to do.”

Nyx smiled before he turned away, heading back towards a huge mansion on the river side. My heart ached. That young child was lucky. And Rhysand and Feyre likely deserved such a perfect little one.

“I’ll show you where it is,” Rhysand explained, breaking my thoughts as he turned to descend towards somewhere in the middle of the city. I followed.

He showed me to a big house. A red-headed male was on the balcony.

“That’s Lucien. He stays here, but there are more than enough rooms for you to stay here, or if Nesta finds it agreeable, you may stay at the House of Wind. Either works.”

I nodded. “I’ll speak to Nesta tomorrow and see what my options are.”

Lucien looked down at us. “Hello there,” the male greeted from the balcony. I noticed a mechanical eye and the large face scar immediately, but ignored it respectfully.

“Hello Lucien,” Rhysand said. “Y/N may come to stay at the townhouse with you soon.”

“The more the merrier,” Lucien chuckled. “I didn’t really get to meet you, Y/N, at the dinner. Nice to meet you now.”

I dipped my head. “As it is with you,” I replied.

Rhysand seemed to be pleasantly surprised for some reason, glancing at me more than once. Maybe he was surprised to find I was, in fact, able to be quite formal with my wording when I wanted to.

“Just let Cassian know where you choose to stay,” Rhysand said to me. “I’ll let you get back to flying.”

I nodded. “Thank you,” I said.

He nodded and then took off.

Lucien waved as I took off as well.

That was the last night I slept in a tree. Nesta must have found something about me to like, because she accepted my request to live in the House without even a protest. She said to choose a room near the balcony I landed on all the time. All the ones over there were empty besides Azriel’s which was marked.

It was nice to sleep in a bed again, I decided.

#azriel #azriel x reader #azrielxreader #acotar #acotar fanfiction #acotar fanfic #rhysand #cassian #bat boys #nyx archeron #lucien vanserra #mywriting

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malestransforming · 2 years

Text

Becoming Papi

An unnamed narrator wins a competition to get "up close and personal" with his favourite hockey player, Auston Matthews. Turns out he may be getting closer and more personal than he anticipated!

This is a story I've posted elsewhere. It is my story, copyright me.

"Get Up-close and Personal with Auston Matthews!” The competition had said. I had entered on a whim, never expecting to win. I was very surprised to receive the winning notice in my inbox a few days later. For a week, I had been buzzing. I was going to meet my favourite hockey player! Number 34 of the Toronto Maple Leafs: Auston Matthews.

And now I was here! Sitting in a random training room at the Ford Performance Centre in Etobicoke, Ontario, just outside of Toronto. The room was cool and full of exercise equipment. Massive banners hung from the ceiling and the walls were covered in different murals of player faces and motivational phrases. I fiddled with my shirt as I waited, thinking about how Auston was likely in the next room also waiting for me. I wondered if he was as nervous as I was or if he was calm and cool, but before I could put much into the thought, the door opened. A woman dressed in black poked her head through the gap.

“You can come in now,” she said.

I smiled and and followed her through the door. The room on the other side was a long room, with wooden dressing stalls and benches against the walls. Hockey equipment hung at each stall; pants, shoulder pads, blue and white practise jerseys and the room had a gentle odour of sweat. A massive Maple Leaf logo covered much of the floor, and sitting on one of the wooden benches was Auston Matthews. He was wearing a cream coloured hoodie, shorts and a baseball cap. The way he sat on the bench pushed his thighs, making them seem thicker and bigger. His hair was slicked back behind his ears while his dark moustache was sitting darkly on his upper lip.

“Auston,” I murmured, reaching towards him with my hand. “It’s so, so incredible to meet you!”

“Hey,” he said in a relaxed drawl and standing up to meet me. He was taller than me. His smile instantly relaxed me. “Nice to meet you.”

“I’m such a big fan. You’re, like, my favourite player.” I was gushing, but I didn’t care.

He was killing me with that smile. I realized I was still gripping his hand.

“Oh sorry!” I said, but his hand tightened and firmed around mine. I felt a warm tingling around my palm for a moment before he let go and grinned at me.

“You’re going to be perfect,” he said. “What happens next is going to be weird… Just relax and let it happen.”

He let go of my hand and I felt my face contort into a puzzled expression. But before I was able to voice a question, I was met with an extreme pricking sensation travelling up my arm. It started in the hand Auston had just shook and gradually travelled and radiated across my body. It felt like a warm, relaxing wave that cascaded through my blood and over my skin.

“You should probably take off your clothes for this,” Auston said.

I nodded and did what I was told, tossing everything in a corner. The waves were coursing faster through my body now, making my heart thump in my chest. I spied a mirror on the wall and walked over to it, ignoring the fact that I was naked. The tingling sensation was across my entire body now, causing me to become excited and aroused. My penis began to lift and grow harder, and so it only felt right to touch it. I stood naked in the Maple Leafs’ dressing at their practice facility, feeling dazed and tingly, stroking my cock for extra sensation.

The tingling stopped, but the warmth remained and a sudden jolt of energy attacked my shoulders. My shoulders clicked and popped and widened out, with new muscle mass stretching overtop. At the same time, my deltoids and pectoral muscles ballooned, becoming thicker and much more pronounced with thick layers of muscle. I felt strength and power push down into my core. Where once there had been a ring of fat, there were now strong abdominal muscles. My stomach tightened and fortified, needing more room to house the brawn I was gaining, and I became stocky and heavy-set in muscle. Dark lines sketched their way across my right side and arm: new tattoos inked their way onto my bulked mass. An intricate sleeve tattoo wove across my right arm, painting dark lines across my lightly browning skin. I stroked my hand across my chest, feeling the raw strength and newly sprouted chest hair underneath my fingertips. My back cracked and stretched as I jumped up several inches in height.

The skin on my penis darkened and the shaft grew in girth and length into a monster cock. Pre-cum began to drip out of the tip. I was enjoying the changes.

In the mirror I saw a wide-chested, bulked out body attached to two stick-like legs. To say it looked like I skipped leg day would be an understatement. Almost automatically, the changes continued in my lower half. My butt ballooned and padded out, looking like two globes attached to my waist, the product of millions of squats. My thighs thickened and increased significantly, looking more like massive trunks than legs now. Below that, my calves became cut and toned, shedding any excess fat and leaving behind only raw muscle. I stood on two strong centres of explosive power. The skin browned slightly, matched the hue of the my torso.

I looked in the mirror at my new body. Instinctively, I knew it was Auston Matthews’ body. Everything from the neck down was unfamiliar, different and new, but deep down I knew it was right. In fact, it looked odd seeing my thin head attached to such a muscular body. The changes were not finished yet. I turned and saw the other Auston (the real Auston) with his shorts around his ankles, stroking his penis vigorously; it appeared he was enjoying my changes as much as I was.

Turning back to the mirror, I saw my skull and expanding, creaking and cracking as it went. My chin pushed forward, squaring off the back of my jaw as well. My eyes became more inset, slightly narrower and darker and my nose more pointed and wide at the nostrils. My hair lengthened down towards my neck, and my forehead broadened as my hairline migrated to the very top of my head. My ears flattened a little against my head and became longer. The wild and bushy eyebrows I sported before thinned, becoming tapered lines above my dark eyes. My teeth whitened and straightened. And above my thickening lips, a dark wisp of hair poked out through my skin and thickened into a Latino-style moustache. It swept across my entire upper lip into a neat half triangle that stretched under my nose. More patches of scruff and facial hair dotted across my cheeks and neck. Auston Matthews was staring at me from the mirror.

“That was sick, bro!” The other Auston Matthews was behind me, retying the drawstring on his shorts. He was wearing a face mask now, and a dark blue coloured hoodie and cap. His eyes looked lighter than before, almost like he had changed his own appearance as well. He stepped over, offering me his hand to high-five.

I felt my face smile that trademark Auston Matthews smile. “Thanks,” I replied, my voice now lower and echoing the same laid-back drawl, and returned his high-five.

“You probably have a million questions. Like ‘what happened’, ‘what did you do?’, right?”

“Something like that!” I laughed.

“So, yeah, basically… I want some time off. I’m going to disappear for a while… Get off the grid and relax. So while I’m gone, I want you to cover for me. This is your prize for winning that competition!”

“So I’m you?” I said, not fully understanding.

“Not yet. You will be, just as soon as I’ve said the code word. After that, you will be Auston Matthews and I’ll just be some guy.”

“Oh,” I said. “I- I’m pretty shit at hockey. Like, I can skate but I can’t shoot for shit. I can’t even lift the puck. I don’t know how this is gonna work.”

“Don’t worry about that. As soon as I say the code word, the transformation will finish and you’ll have all of my skills and memories, my winning personality… everything! You’ll be a complete copy of me.”

“Really? That’s fucking awesome! But what about the me from before? People are going to wonder where I am.”

“I’ll take care of that. Don’t worry. Let’s just say, that guy from before? He’s living on the other side of the planet. I’ll be back in a year, maybe more if you want, and I’ll change you back. All right?”

A life of possibilities flashed through my mind. I had never thought of playing in the NHL, even as a fantasy, and now it was about to become my reality.

“Oh! I forgot one thing,” Auston said as he lifted his arms behind his neck to two silver chains that were hooked there. “You’ll need these,” he said, and he carefully slipped them around my neck.”

I looked into the mirror, staring back at my naked body, taking in my massive hockey butt and sleeve tattoo. The silver chains caught the light, and a silver cross stuck against my massive pectorals. It felt complete now. I ran my hands over my shoulders, chest, stomach and butt, grinning at myself. I’m going to be Auston Matthews! I thought. No, I am Auston Matthews!

“All right bud, this is it. Remember, from this moment, you are going to be Auston Matthews. It’s going to feel awesome and amazing. Enjoy it.” The other Auston wrapped his arm around my beefy neck. “Don’t forget, you’ve got practice after this, ay Papi?”

Papi? A calm fog entered my brain. The world melted away from me and I felt the final changes take hold.

My name is Auston Matthews. I was born in California and grew up in Scottsdale, Arizona. I am part Mexican. I am a professional hockey player. I play for the Toronto Maple Leafs.

My name is Auston Matthews. I was born in California and grew up in Scottsdale, Arizona. I am part Mexican. I am a professional hockey player. I play for the Toronto Maple Leafs…

My name is Auston Matthews.

My brain filled with years of hockey practice, workouts, flashes of Mexican heritage, memories of playing for USA National Team, playing with the ZSC Lions in Zürich and of playing with the Toronto Maple Leafs. I remembered the awards I had won, the All Star games I had played in, the teammates I had played with. My brain relaxed and mellowed, as new personality traits took over. The foreign-feeling muscles I had just grown became familiar and normal; I immediately knew how to use the power in my legs and arms. Some Spanish words entered my brain and I felt my identity switch to part Mexican. The fog lifted from my brain, and the room re-materialised around me.

What am I doing here, staring at myself in the mirror! I need to get dressed for practice!

I immediately strode over to my dressing stall — the one marked MATTHEWS 34 — and slipped on my compression gear and skate socks. I grabbed my jock and pulled it up to my waist, adjusting my crotch and penis to sit within the cup. Sitting, I reached for my shin pads, fixed him to my legs, and strapped the Velcro around my calves. I pulled a pair of blue and white striped hockey socks overtop of my shin pads, and hooked them securely at my waist.

I was on autopilot at this point; everything felt natural and normal.

I slid into a pair of blue hockey pants and tightened them around my waist. I saw that my skates were a custom pair of CCMs, with a blue and white pattern around the ankle with my nickname Papi and number 34 next to it. I stomped my foot inside the boot and tied my skates on tight. Quickly, I took a roll of hockey tape and wrapped one, two, three strips tightly around my shins. Next I grabbed my shoulder pads and elbow pads and strapped them around my massive arms and chest. I pulled a blue practise jersey over my pads, the number 34 emblemed on the back. Instinctively, I ran my hand through my hair and slicked it back, making it easier for me to don my helmet. I clipped the straps and checked it was on tightly.

I reached for my gloves, putting them on felt familiar and welcoming. I nimbly ambled over, walking in skates, towards the rink exit, grabbing two of my PAPI labelled sticks from the rack. They were already taped and waxed and ready for some quick wristers on the ice. With my equipment on and my sticks in hand, I walked towards the ice.

Before stepping on the rink, I noticed a figure in the stands; an anonymous figure in a cream-coloured hoodie. I offered a loose salute from my temple and took my first stride. I let my powerful leg muscles work the way they had been conditioned to as I made confident movements across the pad. Spying a puck, I pivoted and strode towards it, catching it with my stick and pulling it towards me. I skated towards the empty net and in an instant, snapped it into the back of the goal. The whole movement had taken less than a second. I grinned and looked back to the now empty spot where the figure had stood.

“My name is Auston Matthews, and I play for the Toronto Maple Leafs,” I thought to myself and ripped off another shot on goal.

#male tf #hockey #hockey transformation #auston matthews #racial change #jock transformation

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homura · 7 months

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drop the back posture routine 👀

i incorporate a mix of a few of these back and core exercises when i exercise to train those muscles to better support my upper body. people with poor posture tend to have very underdeveloped back & core muscles. some of these require equipment and some do not

BACK: rows, lat pulldowns, floor angels, swimmers, dumbell pullovers

CORE: planks, russian twists, shoulder taps, twisted ball lifts, bicycles, crunches, weighted side bends

i work out about 4-5x a week and do at least SOME core every time but i don’t do back every time, i’ll do back stuff only about twice a week. you definitely do not have to work out this frequently to achieve results. doing just a couple of the above exercises a couple times a week + posture stretches is also sufficient but consistency is the ultimate key

after every training session i’ll do a posture stretch before i move to the treadmill so i can spend my cardio time practicing walking upright/correctly

the stretch i like to do the most is:

1. stand completely flat against the wall, including your shoulders

2. walk your feet out about a foot from the wall so only the back of your head is touching the wall. if you have poor posture your arms will usually start off wanting to rest in front of you/on your thighs

3. set a timer for one minute and focus on letting your shoulders and arms hang back more perpendicularly to the wall/fingers pointing to the floor instead of resting them on your thighs or having them pushed too far forward (you should feel the stretch in your neck and shoulder blades as the minute goes on)

4. when the time is up, DO NOT pop off of the wall. slowly walk your feet back to stand in starting position with your heels and shoulders back against the wall. slowly walk off the wall with your back straight, head held high, and shoulders back. the first time i did this stretch it felt soooo good and the difference was obvious

5. you can repeat up to 3x throughout the day. but i honestly only do this 2x a day on workout days

there are also other posture exercises out there that will achieve a similar effect/result. the key is finding one or two that’s easy to set up and that you LIKE to do so you’ll WANT to do it. consistency and habit-building are paramount. try out a bunch of stuff til you find something that clicks and don’t be afraid to switch things up if you start to get bored!

#avon-virus #ask

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of-mutts-and-men · 10 months

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do u have a workout routine...

Since multiple people have asked… I might as well make one. DISCLAIMER: I am not an expert or knowledgeable about anything gym or health related, I’m currently going to physically therapy because of a workout injury lol so do with my advice what you will.

Equipment:

- 10 pound dumbbell

- 5 pound dumbbell

- 30 pound weighted bar

- Regular piano type bench (should probably get one made for working out)

I try to workout every day I can, but usually end up doing about 4 days a week. According to google, it takes about two weeks to start actually losing any gains so even if you only get one really good workout a week and go up from there that’s a good start. Also make sure you eat and drink water, and stretch beforehand.

If I’m feeling unmotivated or when I just started out, I followed 20 min workout videos on youtube by chris heria and bullyjuice.

Form is SUPER important, make sure your back is always straight(unless required otherwise) and you’re flexing or stabilizing your core, and you’re not relying on one side. And focus on doing good reps not a lot of reps. Once you start losing your form you should probably stop. I usually go until exhaustion or around 15-25 reps per exercise. I try to repeat a routine a few times over, but sometimes I just finish after doing one set.

Here’s what I generally do (not in a specific order and I probably forgot some, when in doubt, google it):

—-

Shoulder/Arms:

- Standing press with 30 pound bar

- Hammer curls

- Bicep curls with my arms facing straight and then facing kind of diagonally

- Overhead tricep extenders

- Bicep curl into shoulder press with dumbbell

- Side curl

- Isolated bicep curls (sitting down with your elbow balanced on your thigh)

- Bench dips

- Standing dumbbell flyes

- Forearm curls with 5 pound dumbbell (or just kind of moving my forearms around with the weight until I feel the burn)

—-

Chest: (some of the previous ones work the chest too, I struggle finding chest exercises that I can do effectively)

- Pushups (regular and then knee pushups when I get tired)

- Bench press with 30 pound bar or one side at a time with dumbbell

—-

Abs: ( I rarely do ab days which is pretty bad, build up your core. This is when the youtube videos would come in handy)

- Planks

- Russian twists

- Boat hold

- Boat crunches

- Lying leg raises

- Mountain climbers

—-

Legs:

- Wall sits and then start doing squats against the wall basically after a certain amount of time (feel tha burn)

- Regular squats (sometimes with bar)

- Sumo squats

- Standing calf raisers in multiple positions

- Squat holds in various positions

- Lunges

- Supported pistol squats (rarely those are god damn hard lol)

- Floor hip thrusters

—-

Bonus:

- Jacking off can give you some pretty good muscle definition if you’re the type to go for long periods of time. But that’s also how I made a lot of my muscles uneven without realizing for a while😣 (it takes so god damn long to try and even sides out please alternate hands/whatever you’re moving or flexing a lot)

#hornyramble #anon chit chat

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fitnessnirvana · 2 months

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WEIGHT TRAINING AT HOME

Not everyone has access to a fully equipped home gym, but that doesn't mean you can't weight train with basic equipment in your home or apartment.

These are some of our favourite weight bearing exercises to give you some inspiration:

Dumbbell squats: Squats are among the best bodyweight exercises for general strength and conditioning, so if you only do one bodyweight exercise, make it skewers. Turn your feet slightly outward, with your feet somewhat wider than hip-width apart. With the palms of each hand facing the sides of each leg, grasp a dumbbell in each. For balance, place your toes on the floor, gaze forward, maintain a straight back, bend your knees as if you were going to sit down, and push your hips back. Take a moment to compose yourself before raising yourself back up and using your feet and legs to stand again. You can increase the difficulty of these exercises by slowing down, using a resistance band, adding leaps, or gripping weights in your hands. This is a strong and adaptable weight-training move.

Lying dumbbell chest press: If you don't have an exercise bench at home, this is an excellent substitute workout to work the shoulders and chest. Lay flat on the floor on your back, or on a mat if you'd rather, with your feet flat on the ground and your knees bent. Raise your arms toward the ceiling until the dumbbells nearly touch, then slowly lower yourself back to the starting position while holding a dumbbell in each hand on either side of your chest with your elbows resting on the floor.

Dumbbell bent over rows: The back is one of the muscles that people frequently find more difficult to work without the use of gym equipment. This is an excellent exercise that targets the area with just two dumbbells. Approximately at a 45-degree angle, bend over while holding a dumbbell in each hand. To hold the dumbbells with an underhand grip, turn them inside out so that your palms are above your knees. While maintaining this stance, flex your core and raise the dumbbells in the direction of your hips, mirroring your thighs' movement. Lower the weight back to the starting position while tensing your back. Always remember to maintain a straight back.

Dumbbell reverse lunges: Lunges are an excellent exercise to improve your balance and strengthen your legs. You can execute this variation of the lunge in a compact space, which is ideal if you don't have much room at home for exercise. Hold a dumbbell in each hand while standing with your feet hip-width apart. After that, take a single stride backward and lower your hips until the front leg's knee is 90 degrees out from the body. With your heel raised off the ground, your rear leg should be parallel to the ground. Push that back leg forward to stand back up again. Take the other leg and repeat this.

Your bodyweight may provide you with an excellent exercise even in the absence of equipment.Alternatively you may be inventive and use objects already in your home as weights, such as packing books into a rucksack!

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elfhunk · 12 days

Note

You seem to know much about body training!

Could you recommend any chest excercizes?

I love my body and I only wish my moobs were bigger :3

cracks knuckles.

alright, so here's a funny little chart i made on twitter a few months ago. i stand by basically all of this still. i know you're asking about just your "moobs", but i cannot answer this to my satisfaction without opening the can of worms.

you can target just your chest, but it's important to remember that your body is a complex systems of muscles supporting each other to perform any given task.

for working on the chest, we can take the barbell bench press as our example to demonstrate.

here's a rough map of the muscles being worked by that exercise.

even if it's the pectorals and deltoids doing the majority of the work, it can't actually do that work if it's not stabilized by the core, or if you're body isn't firmly grounded through your legs.

long term, regardless of whether your goal is strength, bulk, or definition... you kinda need to work on everything.

so all of that groundwork out of the way, assuming you're starting from scratch, here's what i would recommend based on personal experience and recommendations my friends have found helpful:

cable resistance bands! full kits will run anywhere from $20-30.

body weight exercise! even better with a pull-up bar.

your goal should be gradually increase the load being put on your muscles by increasing the cable band tension or going through the stages of push-up modification.

your goal is getting to ~8-12 repetitions of a exercise until failure. failure is what it sounds like. it is your muscles telling you that they are done. it is really important to listen to them when they tell you that they are done. pain is not in fact gain. pain is pain. pain is potential injury.

if something feels wrong, stop what you're doing. when you're starting this stuff out at home, you need to be really careful. i cannot, from my ivory tower of the internet, obsessively monitor your form. i can just tell you to watch, read, and listen carefully to whatever instructions you're following.

what really helped me when i was figuring out my relationship to this stuff is just bending to the whims of capitalism and picking up a tracker app. i personally use fitbod and haven't had any complaints, but a full $10/mo subscription for this kind of thing isn't for everyone.

the apps are mostly helpful because once you tell them what equipment (if any) you have access to, they'll only generate routines you can actually do. that way, you can gradually just learn what you like doing and what your options are for any given muscle group. one could, hypothetically, subscribe for a month while writing down all of the exercise options it recommends before immediately unsubscribing! i don't know!

so that leaves us the other two thirds of the venn diagram.

sleep is sleep, but diet is... really where stuff gets wonky and hard to advise on from a distance.

as stated above, i personally decided to not track any of my macros or attempt serious bulking & cutting. food is too important to me personally, socially, and culturally! so i focus on consistency instead.

so if your goal is close to where mine is—firmer, more muscular pectoral muscles that fill out my silhouette nicely, that you can feel flex and move and tense, but aren't the cavernous cleavage of a dedicated bodybuilder—it's mostly just going to be supplementing your protein and creatine intake.

i leave you with this very funny video from adam ragusea i show to people when i try to explain what looking up anything gym related on the internet is like.

for the average person, 99% of this process is just... doing the work. it's the literal work, putting decent quality fuel back in the tank, and giving your body the rest it needs afterwards.

i'll be transparent and say this year has been actually horrible for me at the gym. between changing medication and personal life circumstances, i just physically and mentally couldn't hit most of my goals this year.

but that's fine! because every time i get back from the gym i feel so much better than when i left.

if you keep that feeling of strength and very literal empowerment centered in your mind, it will precipitate outward naturally.

especially if you get to wear something cute while doing it.

#ramble #ask #fitness talking

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profitnesslive · 7 months

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The Art and Science of Home Yoga Practice: A Comprehensive Guide to Cultivating Mind-Body Harmony

Yoga, an ancient practice rooted in Indian philosophy, has transcended cultural boundaries to become a global phenomenon. In the hustle and bustle of modern life, the idea of practicing yoga at home has gained significant popularity. This article explores the art and science of home yoga practice, providing a comprehensive guide on how to establish a fulfilling and sustainable routine that fosters physical well-being, mental clarity, and spiritual growth.

How to start your fitness from home

The Essence of Yoga

Yoga is not merely a physical exercise; it is a holistic approach to wellness that integrates breath control, meditation, and mindful movement. At its core, yoga seeks to harmonize the body, mind, and spirit, fostering a sense of balance and inner peace. The practice is accessible to individuals of all ages and fitness levels, making it an ideal choice for those looking to enhance their overall well-being.

Setting the Foundation for a Home Yoga Practice

Create a Sacred Space:

Designate a dedicated space in your home for yoga practice. This could be a corner of a room, a spare room, or even a section of your living room. Make it a tranquil and clutter-free zone where you can focus on your practice without distractions.

Decorate your space with items that inspire serenity, such as candles, incense, or meaningful artwork. Consider adding a comfortable yoga mat, cushions, and props to enhance your experience.

Invest in Quality Yoga Equipment:

A high-quality yoga mat is a fundamental investment for any home practice. Look for one with good grip, ample cushioning, and durability to support various poses.

Props like blocks, straps, and bolsters can aid in achieving proper alignment and offer modifications for different poses, making the practice more accessible and enjoyable.

Comfortable and breathable clothing allows for unrestricted movement, helping you fully engage in your practice.

Set Clear Intentions:

Establishing clear intentions for your home yoga practice can provide direction and purpose. Reflect on what you hope to achieve through yoga, whether it's physical fitness, stress relief, spiritual growth, or a combination of these.

Consider creating a simple ritual, such as lighting a candle or setting an intention before each session. This ritual can help you transition into a focused and mindful state.

The Components of a Home Yoga Practice

Asanas (Physical Postures):

Begin with a warm-up to prepare your body for more challenging poses. Gentle stretches, joint rotations, and conscious breathing can help awaken the body and mind.

Include a mix of standing, seated, and reclined poses to target different muscle groups and promote overall flexibility and strength.

Practice balancing poses to enhance stability and concentration. Balancing poses also engage the core muscles and improve proprioception.

End your session with a cool-down, incorporating restorative poses and relaxation techniques. Savasana, or corpse pose, allows for complete relaxation and integration of the benefits of your practice.

Pranayama (Breath Control):

Incorporate pranayama exercises to enhance awareness of breath and cultivate respiratory efficiency. Techniques like deep diaphragmatic breathing, alternate nostril breathing (Nadi Shodhana), and Ujjayi breath can be practiced to calm the nervous system and increase energy flow.

Sync your breath with movement during asana practice to create a seamless and meditative experience. Conscious breathing helps deepen the mind-body connection and promotes mindfulness.

Meditation and Mindfulness:

Dedicate time to meditation or mindfulness practices at the end of your yoga session. Find a comfortable seated position and focus on your breath, a mantra, or simply observe your thoughts without attachment.

Guided meditation apps or recordings can be helpful for those new to meditation. Gradually increase the duration of your meditation sessions as you become more comfortable with the practice.

Cultivate mindfulness throughout the day by bringing awareness to everyday activities. Mindful eating, walking, and even breathing can contribute to a more present and centered way of living.

Yogic Philosophy and Study:

Immerse yourself in the philosophical aspects of yoga by exploring ancient texts like the Yoga Sutras of Patanjali or the Bhagavad Gita. These texts provide insights into the principles and ethics of yoga, offering guidance on leading a purposeful and meaningful life.

Attend workshops, read books, or listen to podcasts that delve into various aspects of yoga philosophy. Understanding the deeper layers of yoga can enrich your practice and foster a sense of connection to its roots.

How to start fitness from home

Tips for a Fulfilling Home Yoga Practice

Consistency Over Intensity:

Establish a consistent practice schedule that aligns with your daily routine. Consistency is key to experiencing the cumulative benefits of yoga, both physically and mentally.

Start with shorter sessions if time is a constraint. A 20-30 minute daily practice can be more sustainable than sporadic, lengthy sessions.

Listen to Your Body:

Pay attention to your body's signals and modify poses as needed. Yoga is about self-discovery, and each practice is an opportunity to learn more about your body's strengths and limitations.

Avoid pushing yourself into discomfort or pain. Yoga is a journey, and progress comes with patience and self-compassion.

Diversify Your Practice:

Explore different styles of yoga to keep your practice dynamic and engaging. Whether it's Hatha, Vinyasa, Yin, or Kundalini, each style offers unique benefits and perspectives.

Incorporate online classes or follow reputable yoga instructors to gain inspiration and guidance. Many platforms offer a variety of classes catering to different skill levels and preferences.

Connect with Community:

Join online yoga communities or local groups to connect with like-minded individuals. Sharing experiences, insights, and challenges can enhance your sense of community and motivation.

Attend virtual or in-person classes, workshops, or retreats to deepen your practice and build connections with experienced practitioners and teachers.

Regularly Assess and Adjust:

Periodically assess your goals, preferences, and any changes in your physical or mental well-being. Adjust your practice accordingly to ensure that it continues to meet your evolving needs.

Set new intentions, explore advanced poses or techniques, or focus on specific aspects of your practice to keep it dynamic and aligned with your personal growth.

Conclusion

Embarking on a home yoga practice is a transformative journey that goes beyond physical exercise. By creating a dedicated space, investing in quality equipment, and incorporating the key elements of yoga – asanas, pranayama, meditation, and study – individuals can cultivate a holistic practice that nurtures their well-being on multiple levels.

Remember that the essence of yoga lies not in perfection but in the sincere effort to align the body, mind, and spirit. Whether you are a beginner or an experienced practitioner, the beauty of a home yoga practice lies in its adaptability to individual needs and the potential for ongoing self-discovery. Embrace the journey, find joy in the process, and let your home yoga practice become a sanctuary for holistic well-being.

How to start your fitness from home

#weight loss #yogatips #yoga #fitnessguide #yogadaily #yogainspiration #yogaposes #girls in yoga pants #wellness #fitnesslifestyle #fitness tips #fitness #women fitness #fitnessmotivation #yoga mat #yogalife #home fitness #home workout #home exercise

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williams862024 · 5 months

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Nurturing Mental Well-being: Dr. Smith's Comprehensive Guide to a Healthier Mind

Introduction:

In the labyrinth of life, our mental well-being stands as a beacon guiding us through the twists and turns, the highs and lows. As a physician deeply committed to the holistic health of my patients, I have traversed the realms of mental health, studying, understanding, and prescribing strategies to nurture the mind's resilience. In this comprehensive guide, we embark on a journey together, exploring the myriad facets of mental well-being and discovering the practices that nourish our inner selves.

Chapter 1: Understanding Mental Health

Before we embark on our journey towards better mental health, it's crucial to lay a foundation of understanding. What exactly is mental health, and why does it matter?

Mental health encompasses our emotional, psychological, and social well-being, influencing how we think, feel, and act. It affects how we handle stress, relate to others, and make choices. Good mental health isn't just the absence of mental illness; it's about thriving in life, experiencing joy, fulfilment, and resilience in the face of adversity.

Throughout history, mental health has been stigmatized and misunderstood. However, in recent years, there has been a shift towards destigmatizing mental illness and promoting mental well-being as a vital aspect of overall health.

Chapter 2: The Mind-Body Connection

The mind-body connection lies at the heart of mental well-being. Our thoughts, emotions, and behaviours are intricately linked to our physical health, influencing each other in a complex dance of interconnectedness.

Research has shown that lifestyle factors such as diet, exercise, sleep, and stress management play a significant role in mental health. When we neglect our physical health, our mental health suffers, and vice versa. Therefore, it's essential to adopt a holistic approach that nurtures both mind and body.

Chapter 3: The Pillars of Mental Well-being

Building upon the foundation of understanding and the mind-body connection, we delve into the pillars of mental well-being. These pillars represent the fundamental aspects of life that contribute to our overall mental health.

Self-Care: At the core of mental well-being lies self-care—the practice of nurturing and nourishing ourselves physically, emotionally, and spiritually. Self-care encompasses a wide range of activities, from taking time for relaxation and leisure to setting boundaries and prioritizing our needs.

Social Connections: Human beings are inherently social creatures, wired for connection and belonging. Strong social connections provide a sense of support, companionship, and security, buffering us against stress and adversity.

Emotional Regulation: Emotions are a natural and essential part of the human experience, but managing them effectively can be challenging. Emotional regulation involves understanding, expressing, and coping with our emotions in healthy and adaptive ways.

Meaning and Purpose: A sense of meaning and purpose gives our lives direction and significance, fueling our motivation and resilience. Cultivating meaning and purpose involves reflecting on our values, goals, and passions and aligning our actions with what matters most to us.

Coping Skills: Life is full of challenges and setbacks, and how we cope with them can profoundly impact our mental health. Developing effective coping skills, such as problem-solving, resilience, and optimism, equips us to navigate life's ups and downs with grace and resilience.

Chapter 4: Practical Strategies for Mental Well-being

Armed with an understanding of the pillars of mental well-being, we turn our attention to practical strategies that promote mental health in everyday life. These strategies encompass a range of lifestyle changes and habits that support our overall well-being.

Prioritize Self-Care: Make self-care a non-negotiable part of your daily routine. Schedule regular time for activities that bring you joy, relaxation, and rejuvenation, whether it's reading a book, taking a long bath, or practising mindfulness.

Cultivate Healthy Relationships: Invest time and energy in nurturing meaningful connections with friends, family, and loved ones. Foster open communication, trust, and mutual support, and surround yourself with people who uplift and inspire you.

Practice Mindfulness and Meditation: Incorporate mindfulness practices such as meditation, deep breathing, and body scans into your daily routine. These practices help cultivate present-moment awareness, reduce stress, and enhance overall well-being.

Engage in Physical Activity: Regular exercise is not only beneficial for your physical health but also for your mental well-being. Aim for at least 30 minutes of moderate exercise most days of the week, whether it's walking, jogging, cycling, or dancing.

Eat a Balanced Diet: Fuel your body and mind with nutritious foods that provide essential nutrients and energy. Aim for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, and limit your intake of processed foods, sugar, and caffeine.

Prioritize Sleep: Quality sleep is essential for mental health and overall well-being. Aim for 7-9 hours of uninterrupted sleep each night, and establish a relaxing bedtime routine to signal to your body that it's time to wind down.

Set Realistic Goals: Set achievable goals for yourself, both short-term and long-term, and break them down into manageable steps. Celebrate your progress along the way, and adjust your goals as needed to stay aligned with your values and priorities.

Seek Support When Needed: Don't hesitate to reach out for help if you're struggling with your mental health. Whether it's talking to a trusted friend or family member, seeking therapy or counselling, or consulting with a mental health professional, support is available and effective.

Chapter 5: Overcoming Challenges and Barriers

Despite our best efforts, we may encounter challenges and barriers on our journey towards better mental health. These challenges may include stigma, lack of resources, or personal obstacles that hinder our progress. However, with resilience, determination, and support, we can overcome these challenges and continue moving forward on our path to well-being.

Chapter 6: Cultivating Resilience

Resilience is the ability to bounce back from adversity, to adapt and thrive in the face of challenges. Cultivating resilience is essential for maintaining good mental health and navigating life's ups and downs with grace and fortitude. Strategies for building resilience include:

Developing a growth mindset

Building social support networks

Practising self-compassion

Seeking meaning and purpose

Cultivating optimism and gratitude

Chapter 7: Conclusion and Reflections

As we reach the conclusion of our journey, take a moment to reflect on what you've learned and how you can apply it to your life. Remember that mental health is a lifelong journey, and it's okay to seek support and guidance along the way. By nurturing your mind, body, and soul, you can cultivate resilience, happiness, and fulfilment in every aspect of your life.

#MentalHealth #WellnessTips #MentalWellbeing #Mindfulness #HealthyMind #SelfCare #EmotionalWellness #StressManagement #PositiveMindset #MentalWellness #MentalHealthAwareness #Therapy #SelfImprovement #MentalHealthSupport #CopingStrategies

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