#Alternative Workout Methods

[elicathebunny]

HEALTH SHOULD ALWAYS COME FIRST! PRIORITISING HEALTH BEFORE EVERYTHING ELSE TO LOOK GOOD + FEEL GOOD.

People always leave out the basics when it comes to trying to improve their looks. Prioritising health is so important before going in and tempering with your body. Your base is what you work with and you can definitely level up with what you've got naturally.

DIET

Your diet also depends on what your goals are. Someone who wants to build muscle will obviously eat differently from someone who just eats relatively healthy. So identify what your goals are and work your meals around that.

Here are some videos to give you a better insight: HOW I LOSE FAT AND KEEP IT OFF MEANS, WORKOUTS + EVERYTHING ELSE PROTEIN EXPLAINED, STRENGTH, MUSCLES, FAT LOSS & ENDURANCE HOW METABOLISM WORKS

Diet not only makes you feel better from the inside, but it also reflects on your outside. Your skin is a huge display of how you eat.

When you consume junk food, it can show up on your skin as breakouts or dullness. Your skin is one massive organ which soaks up everything put onto it and reflects everything you put inside your body. Fix the problem from the inside before getting confused about why your skincare routine isn't working.

FITNESS

Again, your fitness will differentiate from your goals. So work out your goals and make a plan around that. There are so many forms of fitness, some more intense than others and with different results. Working out in general is good for you, our bodies are meant to move. So even if you don't have a goal, staying active is always recommended.

HOW TO CREATE THE PERFECT WORKOUT PLAN

THE BEST WAY TO GAIN MUSCLE, SCIENCE EXPLAINED SIMPLY

Low-intensity workouts:

Yoga: Focuses on flexibility, strength, and relaxation through various poses and breathing techniques.

Pilates: A low-impact exercise method that strengthens muscles, improves flexibility, and enhances posture.

Walking: Simple yet effective, walking is a great way to improve cardiovascular health and boost mood without high impact.

Swimming: Provides a full-body workout with minimal stress on joints, making it ideal for people with joint issues or injuries.

High-intensity workouts:

HIIT (High-Intensity Interval Training): Alternates between short bursts of intense exercise and brief recovery periods to maximize calorie burn and improve cardiovascular fitness.

CrossFit: Combines elements of weightlifting, interval training, gymnastics, and other exercises to build strength, endurance, and overall fitness.

Sprinting: Short, explosive bursts of running at maximum effort, often performed in intervals for cardiovascular conditioning and leg muscle strength.

Circuit Training: Involves moving through a series of exercises targeting different muscle groups with minimal rest in between, combining strength training and cardiovascular exercise.

These are just a few examples, but there are plenty of other workout styles out there to explore depending on your preferences and fitness goals. Walking every day is just a simple way to stay toned.

SLEEP

Sleeping is important for rest and recovery after workouts and energy-consuming activities. Sleep is needed for the brain to function, mood regulation and performance + productivity. Lack of sleep deprives you of all of these things, so getting your beauty sleep is absolutely needed.

School-age children (6-13 years): 9-11 hours per day.

Teenagers (14-17 years): 8-10 hours per day.

Young adults (18-25 years): 7-9 hours per day.

Adults (26-64 years): 7-9 hours per day.

HYGIENE

Upkeeping good hygiene is always needed anyway. Making sure you are clean (smelling good is a plus). Make sure you always wash your hands and take daily showers to remove any dirt on your body (clean those feet and your back well, don't forget them!). Taking care of your oral health must not be forgotten. Oil pulling and brushing your tongue for a healthy mouth. Make sure your hair is also getting the attention to keep it as healthy as you possibly can make it (this also depends on diet). Doing the extra things like spending time on your nails (making sure there isn't that stuff underneath them), making them pretty.

BODY CARE ROUTINE | FOR SMOOTH & GLOWING SKIN, TREATING KERATOSIS PILARIS, SHOWER ROUTINE

ENVIRONMENT

Having a stress-free environment is obviously the best to thrive in. But clearly not even being lucky enough to live like that constantly. So make sure you have that space to be on your own and have some alone time to really recharge. Keeping your space clean for a clear mind. Surround yourself with like-minded people and really set boundaries for those who prey on your mental clarity (energy vampires). Spending time in nature is one of the best ways to detach, rest time should not equal spending time on your devices. Let go and truly let yourself decompress. Mental health will improve how you carry yourself.

EMBODY YOUR POTENTIAL.

[lila-lou]

✨ His only exception - Pt. 14/? ✨

Summary: 12 months ago, Butcher went above and beyond to have you join his team. You had a simple office job at Supe Affairs. The same thing every day, working from 9 to 5 and watching Butcher and his team defeat one renegade after another. One evening, however, something changed.

Pairing: Soldier Boy x Reader

Warnings: 18+ only! Smut, Language

Word Count: 5400

A/N: This is part 14 of “His only exeption”.

English isn’t my first language, so please be lenient. 💙✨

Ben pulled down your shorts and panties, his hands gentle yet determined, he paused to admire the sight before him. "Such a pretty pussy", he murmured appreciatively.

As he began to kiss your soft folds, his lips moving slowly up and down, you couldn't help but arch your back, a soft moan escaping your lips.

"Ben", you gasped, your voice trembling with need, unable to contain the overwhelming sensation coursing through your body.

"You taste so fucking sweet", he murmured against your skin, his breath warm and enticing. Each movement of his tongue sent sparks of pleasure coursing through you, and you couldn't help but let out a low moan of satisfaction.

As Ben's lips trailed down your body, he gently removed your shorts and panties. With precision and intent, he pressed soft kisses along the tender skin of your inner thighs, moving closer to your throbbing center.

His tongue dipped between your folds, tracing slow, deliberate circles around your clit. He teased the sensitive bud with gentle flicks and licks, sending waves of pleasure coursing through you. With each pass of his tongue, he applied just the right amount of pressure, driving you to the brink of ecstasy.

His lips closed around your clit, sucking gently as his tongue continued its relentless assault. He alternated between swirling and sucking, coaxing soft moans of pleasure from your lips. His movements were rhythmic and methodical, building the tension within you.

You arched your back, your hands clutching at the sheets as he brought you closer and closer to the edge. His touch was both tender and commanding, his lips and tongue working in perfect harmony to send you spiraling into bliss.

"You taste so fucking good, sweetheart", he murmured against your skin, his voice husky with desire. "I could do this all night".

His words sent a shiver of pleasure down your spine, amplifying the sensations coursing through your body. You could feel the warmth of his breath against your sensitive skin as he continued to eat you out.

You moaned softly in response. With each passing moment, you felt yourself drawing closer and closer to the pinnacle of ecstasy, your body trembling with anticipation.

He sucked on your clit hard, the sensation was so intense that your stomach muscles clenched, not sure if they were in for pleasure or an unexpected workout. “Whoa, easy tiger”, you chuckled.

Ben paused for a moment, his lips still tantalizingly close to your sensitive skin as he flashed you a mischievous grin. "What's the matter, can't handle a little extra suction?", he teased, his tone playful yet wicked.

You couldn't help but laugh, despite the overwhelming sensations coursing through your body. "Oh, I can handle it", you shot back, a hint of challenge in your voice. "But I might need to schedule a massage for my stomach muscles afterwards".

Ben's grin widened at your response, his eyes sparkling with amusement. "Consider it part of the service", he quipped before diving back in.

"Alright, alright, you win", you chuckled, unable to withstand the intensity any longer. You gently tugged on Ben's hair, signaling for him to ease up a bit.

Ben lifted his head, a satisfied smirk playing on his lips as he met your gaze. "Had enough, huh?", he teased.

You nodded, still laughing softly. "Yeah, just give me a moment to catch my breath", you replied.

Ben grinned mischievously as he made his way back up to your lips, he leaned in closer, his lips hovering just inches from yours. "Why don't you taste yourself, sweetheart?", he suggested, his voice low and suggestive. "See just how fucking good you are".

You couldn't help but blush at his bold suggestion, but the anticipation of his kiss mixed with the lingering taste of yourself was undeniably arousing. With a shy smile, you leaned forward, meeting his lips halfway as you both savored the intoxicating blend of desire and pleasure.

As Ben's tongue delved deeper into the kiss, his movements growing more fervent, you felt the unmistakable pressure of his erection pressing against your pussy through his sweatpants. Despite the tantalizing sensation, you knew you were too sore for anything more tonight, and apparently, so did he.

Breaking the kiss, you met his gaze with a mixture of desire and restraint. "I think we both know what I want", you murmured, "but I don't think I can handle it tonight".

"I won't push you", he replied, his tone gentle yet tinged with longing. "But that doesn't mean I can't enjoy the view".

With a smirk, he leaned back slightly, his gaze wandering over your flushed skin with undisguised desire. "And what a view it is".

You couldn't help but feel a bit self-conscious under Ben's intense gaze, your cheeks flushing with embarrassment as you instinctively hid your face.

Ben chuckled, the sound low and amused. "Aw, don't be shy now. You've got nothing to hide, doll. Trust me, I've seen it all".

Despite your embarrassment, his playful tone eased some of the tension, and you couldn't help but let out a nervous laugh.

"You know", he began, his voice laced with amusement, "you're not half bad for a first-timer. Maybe I should give you a gold star or something".

You nudged him with your elbow. "Oh, please", you retorted, rolling your eyes. "I think I can do without the gold star".

Ben chuckled, his gaze softening as he looked at you. “You’re something else, you know that?”, he said, his tone warm.

You smiled playfully, feeling bold in the moment. "So, does that mean you can make another exception and let me sleep in your bed tonight, cuddling?", you asked, raising an eyebrow teasingly.

Ben's expression shifted, a flicker of hesitation crossing his features before he replied, "I don't cuddle with anyone, you know that".

You leaned in closer, your tone softening as you looked into his eyes. "But you've made exceptions for me before", you pointed out, hoping to persuade him.

Ben hesitated for a moment, his gaze searching yours before he relented with a small sigh. "Alright, but just for tonight", he conceded.

You grinned triumphantly, feeling a surge of warmth at his concession. "Deal", you replied.

You snuggled closer to Ben, pressing yourself against his side with one arm draped over his stomach and your face nestled against his chest. “You know, it’s kind of hot how your biceps could crush me within seconds”, you teased, a playful glint in your eyes.

Ben chuckled softly, his chest vibrating beneath you as he wrapped an arm around your shoulders. “Careful, sweetheart. Wouldn’t want to accidentally get crushed”.

His eyes sparkling with amusement. "But hey, if you're into that kind of thing, I could give it a try", he teased while he lightly flexed his arm.

You laughed, shaking your head at his antics. "I think I'll pass on the crushing for now", you replied, unable to suppress a smile.

Ben chuckled, the sound warm and genuine. "Your loss", he teased, giving you a gentle squeeze with his arm.

As you traced gentle patterns on Ben's chest, the atmosphere between you felt oddly intimate, prompting you to broach a delicate topic.

"Hey, Ben", you began softly, "were you and Crimson Countess really together, or was it just for show?".

His gaze meeting yours with a mix of emotions. "Yeah, we were", he admitted, his voice tinged with a hint of bitterness. "At least, I thought we were. But she let me down, betrayed me to Stan Edgar".

You felt a pang of sympathy for Ben, realizing that the situation with Crimson Countess had likely left him feeling hurt and betrayed. It also confirmed your suspicion that his previous relationships had been far from ideal.

You couldn't help but feel a surge of curiosity as you asked, "Did you love her?".

Ben's expression darkened at the mention of love, his jaw tensing visibly. "Love?", he scoffed bitterly. "Yeah, I thought I did. But turns out, she was just another conniving bitch looking out for herself".

As you felt Ben tense even more underneath you, you hesitated, unsure of how to respond. "I… I'm sorry", you murmured, your voice soft with sympathy.

Ben sighed heavily, his gaze distant as he spoke. "It's fine", he replied, his tone guarded. "I just… I wanted things with her. Wanted a family, kids, all that stuff".

His admission took you by surprise. Despite his tough exterior, it was clear that he had his own hopes and dreams, just like anyone else.

Ben's mood shifted suddenly, his vulnerability giving way to a familiar defensive stance. "Cut that pussy feeling shit", he snapped, his tone harsher than before.

Taken aback by his sudden change in demeanor, you recoiled slightly, feeling the sting of his words. "I… I didn't mean to upset you", you stammered, unsure of how to react.

Ben's expression softened slightly. "Forget it", he muttered, his voice softer now but still tinged with irritation. "Let's just… drop it".

Ben's grip tightened slightly around you as he spoke, his voice tinged with a mixture of bitterness and resignation. "She's dead anyway", he muttered. "And even if she wasn't, she's probably past her prime for popping out kids".

"I´m sorry", you mumbled.

Ben's hand moved to give your ass a light slap before he pulled you even tighter against himself. "Alright, enough of that", he said firmly, his tone leaving no room for argument. "Time to sleep now. We're not discussing this any further".

You nodded silently, sensing his need for distance from the topic. "Can you hold me closer? I'm cold".

Ben sighed slightly, a hint of annoyance in his tone, but he obliged nonetheless. He turned more towards you, facing you directly, and pulled you closer so that your face was pressed against his chest, and he could wrap both arms around you. As he adjusted, he couldn't help but groan softly. "You've got a lot of fucking requests", he muttered, his voice laced with amusement despite the irritation.

You chuckled softly, feeling the warmth of his chest against your cheek. "I just want some nuclear warmth from your chest", you replied, half-jokingly. Ben smirked, his arms tightening around you.

"Oh, I can give you the full dose sweetheart", he teased. "Then you definitely wouldn't be cold anymore".

You laughed, rolling your eyes. "Yeah, but then I'd also be toast", you quipped.

Ben's fingers brushed lightly over your back, tracing lazy circles as he continued to tease you.

"Ah, but what a way to go, eh?", he joked, his tone playful as he leaned in closer to you. You couldn't help but smile.

"I suppose there are worse ways", you replied, leaning into his touch. With a soft chuckle, Ben pulled you even closer, his fingers still dancing over your skin. "Just remember, you asked for it".

Ben leaned in and placed a gentle kiss on your forehead, eliciting a soft moan from you. He pulled back slightly, his eyes meeting yours with a mischievous glint.

"Careful with those noises, sweetheart", he whispered huskily, his breath warm against your skin. "Make them again, and I might just forget about your soreness and fuck you stupid".

You chuckled nervously at his words, feeling a flush creep up your cheeks. "Noted", you replied, trying to hide the excitement that stirred within you at the thought.

Ben leaned in to peck your lips one more time before pulling you close and closing his eyes. A rare sense of contentment washed over him as he held you in his arms, his heart swelling with an unfamiliar warmth.

In that moment, he allowed himself to forget about the chaos of their world. All that mattered was the comforting weight of you against him, the soft rhythm of your breaths lulling him into a sense of peace he hadn't felt in a long time.

As sleep began to claim him, Ben tightened his hold on you, silently grateful for this moment of quiet amidst the storm. And as he drifted off, he couldn't shake the feeling that maybe, just maybe, there was more to this connection than he had ever dared to admit.

The next morning arrived with a gentle glow filtering through the curtains, casting a soft light over the room. As Ben stirred, he slowly became aware of your presence, still peacefully asleep beside him. He watched you for a moment, not wanting to disturb your rest.

Carefully, Ben eased himself out of bed, making sure not to jostle you. He moved with practiced precision, his movements silent as he retrieved his clothes from the floor. With a lingering glance in your direction, he couldn’t help but feel a pang of reluctance at the thought of leaving you behind.

As he dressed, Ben’s gaze softened as he watched you sleep, a sense of protectiveness swelling within him. He brushed a stray lock of hair away from your face, his touch gentle as he leaned down to press a fleeting kiss to your forehead.

It wasn't until you heard the rustle of his belt that you woke up.

You held out your hand, still half-asleep, with your eyes closed. “Can’t you just stay in bed with me a little longer?”, you mumbled, your voice laced with sleepiness.

Ben glanced over at you with a smirk, shaking his head in amusement. “As tempting as that sounds, sweetheart, duty calls”, he replied. “Besides, I can’t have you getting too attached now, can I?”.

You huffed playfully, opening your eyes to shoot him a mock glare. “Who said anything about getting attached?”, you retorted, your tone equally teasing.

With a chuckle, Ben finished adjusting his suit and leaned down to press another quick kiss to your forehead. “Just making sure, doll”, he replied, his smirk widening.

You watched as Ben straightened up, ready to head out for his mission. "Stay safe out there", you said, genuine concern in your voice as you reached out to touch his arm.

Ben flashed you a cocky grin, his smirk never far from his lips. "Don't worry about me, sweetheart. I can handle myself".

Rolling your eyes at his typical bravado, you couldn't help but feel a twinge of annoyance. "I'm serious, Ben. Just be careful", you insisted, your voice soft but firm.

With a shrug, Ben waved off your concern. "Relax, I've been in tougher spots than this", he quipped. "I'll be back before you know it".

You watched him go, a mixture of worry and frustration bubbling inside you. As much as you wanted to believe his confident facade, there was always a lingering sense of uncertainty when it came to Ben.

As the day unfolded, you found yourself alone with Frenchie, the rest of the team having departed for their mission in Europe. When Frenchie called out that dinner was ready in the evening, you welcomed the opportunity to break the silence.

"Hey, dinner's served. Come on over", Frenchie called from the kitchen, his voice echoing through the empty hallway.

"Thanks, Frenchie. I'll be right there", you replied, mustering a small smile as you made your way to the dining area.

Taking a seat at the table, you exchanged a knowing glance with Frenchie, silently acknowledging the absence of the others. Despite the quietude, there was a sense of comfort in the familiarity of each other's company.

"How are you holding up?", Frenchie asked softly, his tone filled with empathy as he met your gaze.

You sighed, grateful for the chance to share your thoughts. "I'm okay", you replied honestly, taking solace in the presence of a friend. "Just adjusting to the quiet".

Frenchie’s gaze was gentle as he spoke, his concern evident in his voice. “So, how are things with you and Soldier Boy? Seems like you two are getting along again”, he remarked, his tone careful.

You couldn’t help but smile at Frenchie’s observation. “Yeah, we’re… figuring things out”, you replied, choosing your words carefully.

Frenchie’s curiosity was piqued, evident in the furrow of his brow as he leaned in slightly. “Figuring things out, huh? Care to elaborate?”, he asked.

You shrugged nonchalantly, trying to brush off his inquiry. “Oh, you know, just navigating the usual ups and downs”, you replied vaguely, hoping to steer the conversation away from the topic.

But Frenchie wasn’t easily deterred, his curiosity only growing. “Come on, spill the beans. You two seemed pretty cozy lately”, he pressed, a playful glint in his eyes.

Your nerves fluttered as Frenchie persisted, his playful demeanor making it difficult to evade his questions. "Well, let's just say we're both a work in progress".

But Frenchie wasn't fooled. "Uh-huh, I see", he replied, his tone teasing. "By the way, I heard some pretty intense noises coming from Soldier Boy's room the other day", he said, his eyebrows raised suggestively. "Definitely sounded like they were coming from you".

Your cheeks flushed crimson as you struggled to come up with a response, feeling utterly exposed under Frenchie's knowing gaze.

You stammered, your mind racing for a plausible explanation. "Oh, um, we were just… uh, training!", you blurted out, your voice sounding far too loud in the suddenly tense atmosphere.

Frenchie arched an eyebrow. "Training, huh? Sounds like quite the workout", he replied, his tone laced with amusement.

You laughed, attempting to downplay the situation. "Yeah, you know how intense our training sessions can get", you said, hoping he would buy your flimsy excuse.

"Sure, sure. Whatever you say", he replied.

Frenchie's expression grew serious as he leaned in closer, his tone low and earnest. "Listen, just be careful around Soldier Boy, okay? He's not exactly known for playing by the rules", he warned, his concern evident in his voice.

"I'll keep that in mind".

With a reassuring smile, Frenchie patted your hand gently before returning his attention to his meal. But you couldn't shake the feeling of unease that lingered in the back of your mind.

"Hey, Frenchie, could you… keep this between us? I don't want anyone else getting the wrong idea", you requested.

Frenchie chuckled softly, a playful twinkle in his eyes. "Your secret's safe with me, but I can't promise I won't enjoy teasing you about it".

You rolled your eyes, unable to suppress a smile at his teasing. "Thanks, Frenchie. I owe you one", you said gratefully.

With a grin, Frenchie raised his glass in a mock toast. "To secrets and silent agreements", he quipped before taking a sip of his drink, the tension easing between you.

You groaned as your phone buzzed, rudely jolting you awake in the middle of the night. With bleary eyes, you glanced at the caller ID and saw Ben´s name flashing on the screen. Rolling your eyes, you begrudgingly answered the call, already bracing yourself for whatever nonsense he was about to spew.

"What do you want?", you grumbled, your voice laced with irritation as you answered the call.

Ben chuckled on the other end of the line. "Well, well, well, look who's got an attitude", he teased. "Didn't anyone ever teach you how to answer the phone properly?".

You sighed, rubbing your eyes tiredly. "Do you have any idea what time it is?", you groaned softly, your exhaustion evident in your voice as you leaned back against your pillow.

As he lounged on his balcony in Spain, the heat from your tired moan sent a jolt of arousal through Ben's body, his cock stirring with desire. "Mmm, sounds like someone's a little cranky", his smirk audible even over the phone. "Guess I'll have to come tuck you in and kiss you goodnight, sweetheart".

You chuckled tiredly. "Oh, I'm sure you'd love that, wouldn't you? But I think I'll pass"

"Ah, playing hard to get, are we? I like a challenge", he remarked, his tone teasing but with an underlying desire.

You leaned in closer to the phone, your curiosity piqued. “How’s shit going over there?”, you asked, eager for any updates from Ben.

Ben’s voice crackled through the line, filled with a sense of anticipation. “We’ve got a lead on that fucker”, he replied, his tone tinged with excitement. “We’re gearing up to go in about an hour”.

“Watch your back out there”, you said softly, a note of concern creeping into your voice.

Ben chuckled on the other end of the line, his voice tinged with amusement. “Ah, don’t worry your pretty little head about me, sweetheart”, he replied. “I’ve handled worse cocksucker than Homelander”.

You couldn’t help but roll your eyes at his bravado, though a part of you appreciated his attempt to brush off your concerns. “Just promise me you’ll be careful”, you insisted, unable to shake the feeling of unease.

Ben’s tone softened slightly, though the edge of cockiness remained. “Always am, doll”.

You sighed, a hint of exasperation in your voice. "Cut the sarcasm, Ben. This isn't a joke", you chided.

Ben's amusement was palpable even from miles away. "Alright, alright, no need to get your panties in a twist", he replied, his voice laced with humor. "Speaking of which, are you naked right now? Trying to distract me with some late-night phone sex?".

"Seriously, Ben? We're talking about a dangerous mission here", you retorted, your frustration growing.

But Ben just chuckled, unfazed by your scolding. "Relax, sweetheart. I'll be fine", he reassured you.

You rolled your eyes. "Try taking this seriously for once, Soldier Boy", you snapped back, irritation creeping into your voice.

"Relax, babe. I'll handle it", he replied, his cockiness grating on your nerves.

"Yeah, because your ego is the size of Texas", you muttered under your breath.

“You know you love my confidence, sweetheart”.

You couldn’t help but shake your head at his arrogance. “I tolerate it, at best”, you retorted, unable to resist poking fun at him.

“Ah, but you tolerate it so well”, Ben quipped, his tone playful despite the serious topic at hand.

Rolling your eyes, you decided to steer the conversation back to the matter at hand. “Fine, Soldier Boy. But don’t forget, while you’re out there playing hero, I’ll be here keeping an eye on things”, you said, trying to sound more serious this time.

Ben’s demeanor shifted slightly, a hint of concern creeping into his voice. “Actually, keep an eye out for Vought”, he said, his tone becoming more solemn. “I’ve got a bad feeling they’re planning something big”.

Your eyebrows furrowed in concern at his warning. “Vought? What could they possibly be up to now?”, you mused aloud, the unease in your stomach growing.

“Who knows”. Ben replied with a sigh.

As Ben let out a sigh, a faint voice called out for him in the background. “Soldier Boy! We’re moving out in five!”.

Ben’s irritation was palpable as he glanced away from the phone, clearly annoyed at the interruption. “Damn it”, he muttered under his breath, shooting a frustrated glance towards where the voice came from.

You couldn’t help but chuckle at his predicament. “Looks like duty calls, Soldier Boy”.

"Yeah, yeah, duty calls", he grumbled.

"Just make sure you don't trip over your own ego on the way out".

Ben chuckled, shaking his head in mock exasperation. "I'll do my best", he replied, a smirk playing on his lips.

Before you could say anything else, Ben's voice turned serious again. "Listen, I'll be out of touch for a while, but I want you to do something for me", he said, his tone sincere.

Your heart skipped a beat, sensing the gravity of his words. "Of course, Ben. What is it?".

There was a pause before he spoke again, his voice low and intense. "I want you to touch yourself every night until I'm back. Got it? Keep yourself satisfied for me".

Your cheeks flushed but still you rolled your eyes. Was he able to remain serious about this topic in particular?

Still you couldn't deny the thrill that shot through you at his words. "I can do that", you mumbled.

"Good", Ben said firmly, his tone leaving no room for argument. "I'll be back in two weeks. Until then, take care of yourself, sweetheart".

And with that, the line went dead, leaving you with a mix of emotions and a promise to keep until Ben returned.

With a sigh, you set the phone down beside you, a part of you was still worried about his safety on the mission.

But deciding there was nothing more you could do for now, you snuggled back into your blankets, feeling the weight of exhaustion pulling at your eyelids. Closing your eyes, you let out a long exhale, willing yourself to push aside your concerns and drift back into the embrace of sleep.

As you settled into a comfortable position, thoughts of Ben and the mission gradually faded into the background, replaced by the gentle lull of darkness and dreams. And as sleep claimed you once more, you couldn't help but cling to the hope that Ben would return safely, ready to pick up right where you left off.

A week passed with no word from Ben, leaving you restless and anxious. Frenchie, sensing your mood, decided to take matters into his own hands. "Alright, enough sulking, mon amie", he declared, marching into your room with determination.

You looked up from where you were sitting, surprised by his sudden intrusion. "Frenchie, I'm not really in the mood for training right now", you protested weakly, unable to muster much enthusiasm.

But Frenchie was having none of it. He grabbed your arm and pulled you to your feet, ignoring your protests. "No excuses. You need to keep your mind sharp", he insisted, his tone firm.

As you reluctantly followed him to the training area, Frenchie suddenly jabbed his elbow into your arm, snapping you out of your thoughts. "Hey, pay attention!", he scolded.

"Ow!", you exclaimed, rubbing your arm where he had hit you. "What was that for?".

Frenchie sighed, shaking his head in exasperation. "You're not focused, mon amie. You need to be ready for anything, especially now", he explained, his tone softened slightly.

Taking a deep breath, you squared your shoulders, ready to throw yourself into the training session with renewed determination. Frenchie wasted no time, launching into a series of quick strikes and dodges, forcing you to react instinctively.

As the two of you sparred, the tension in your muscles began to melt away, replaced by a sense of focus and purpose.

Frenchie's teasing voice broke through your concentration. "You know, it's almost like you miss Soldier Boy", he remarked with a smirk, his eyes twinkling mischievously.

You rolled your eyes, trying to brush off his comment. "Please, Frenchie. I don't miss his ego or his cheesy one-liners", you retorted, though a small part of you couldn't deny the truth in his words.

Frenchie chuckled, his movements fluid as he continued to spar with you. "Sure, sure. Whatever you say, mon amie", he replied, his tone teasing but gentle.

Despite your protests, a pang of longing tugged at your heart, reminding you of the absence that loomed over you like a shadow.

As the training session continued, Frenchie couldn’t resist poking fun at you a little more. “You know, if you miss him that much, we can always find a cardboard cutout of Soldier Boy to spar with”, he teased.

You scoffed, but couldn’t help but smile at his attempt to lighten the mood. “I’ll pass, thanks. I think one Soldier Boy in my life is more than enough”, you quipped back, your tone laced with sarcasm.

Frenchie laughed, the sound echoing in the training room.

"Alright, fair point", Frenchie conceded, still grinning. "But hey, at least Soldier Boy has his moments".

You raised an eyebrow at him. "Oh, does he now? I must have missed those", you replied, feigning innocence.

A playful glint flashed in your eyes as you feigned a punch towards him, making him dodge with a laugh. "And what about you, Frenchie? Don't you miss Kimiko?", you asked, unable to resist turning the tables.

Frenchie's expression softened, a wistful smile crossing his lips. "Of course I do", he admitted, his tone gentle. "But hey, absence makes the heart grow fonder, right?".

Before you could respond, Frenchie's playful demeanor shifted as he lunged forward with a quick jab, catching you off guard. You let out a surprised grunt as his fist made contact with your belly, the impact knocking the wind out of you.

"Oof!", you exclaimed, doubling over slightly as you tried to catch your breath.

Frenchie grinned unapologetically, his eyes twinkling with mischief. "Sorry, couldn't resist".

You chuckled, shaking your head as you straightened up. "Remind me never to ask you about missing someone again", you said with a playful smirk, knowing full well that Frenchie's charm could always catch you off guard.

As the evening came, you went out to get some groceries. As you walked towards the supermarket parking lot, the cool evening air filled your lungs, offering a brief respite from the worries that had been weighing on your mind. However, your moment of peace was short-lived as a big black SUV pulled up beside you, its engine rumbling ominously.

Instinctively, you slowed your pace, feeling a knot of unease forming in the pit of your stomach. Glancing around, you noticed the lack of pedestrians nearby, the empty street adding to the sense of isolation.

Before you could react, the window of the SUV rolled down, revealing two figures seated inside.

The man in the expensive suit leaned out of the window, his gaze fixed on you with an intensity that sent a chill down your spine. "Get in the car, now", he commanded, his voice cold and authoritative.

Your heart pounded in your chest as you took a step back, your instincts screaming at you to run. But before you could make a move, you noticed the glint of a gun in his hand, the metal barrel gleaming menacingly in the dim light.

You realized that you were in serious trouble. The man's expression brooked no argument, and the sight of the gun left you with little choice.

Just as you were about to run away, a sharp, searing pain exploded in your shoulder as a gunshot echoed through the night, causing you to cry out in agony. Your vision blurred for a moment, the shock of the injury sending waves of dizziness crashing over you.

Before you could fully comprehend what had happened, strong hands gripped you roughly, pulling you towards the open door of the SUV. With a gasp of pain, you stumbled forward, feeling disoriented and helpless as you were dragged inside the vehicle.

As you collapsed onto the seat, your injured shoulder throbbing with every movement, you tried to make sense of the chaos unfolding around you.

The man who had shot you loomed over you, his expression impassive as he inspected his handiwork. "Should've cooperated from the start", he muttered.

Meanwhile, his accomplice closed the door behind you, sealing you in with your captors.

The SUV lurched into motion.

Clutching your bleeding shoulder, you mustered all the courage you could muster and demanded, "What the fuck do you want?".

The man who shot you merely sneered, his eyes cold and unforgiving. "You'll find out soon enough", he replied cryptically.

Frustration boiled inside you as you realized they had no intention of giving you any answers. "This is bullshit!", you exclaimed, your voice shaking with anger and pain.

But your words fell on deaf ears.

———————————

A/N: Well, that's probably not the best chapter, but I have to get on with the story somehow. I hope you like it anyway. Please let me know what you think.🥰

-

Part 15

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Taglist: @deangirl96, @thatgirljayy, @suckitands33, @deans-spinster-witch @mimaria420 @kaz11283 @uncle-eggy @jackles010378 @vxnilla-hxrddrugs @mostlymarvelgirl @meowmeowyoongles @sarahgracej @zemosdarling228 @leila22rogers

[am-i-the-asshole-official]

AITA for saying I don't give a shit about calorie counts?

Before I even start this, I'm going to say - if you actively have an eating disorder, please don't vote on this one. I used to have one and I know how badly ED screws with your reasoning regarding weight and food, even with other people. Onto the dilemma.

I (22M) and my friend (31F) are both on "diets" - in quotes because its a lifestyle change, but idk about her. I've drastically changed my diet, exercise, and general lifestyle for health reasons.

My friend also wanted to start dieting at the same time, and as far as I know, she just wants to lose weight. She has a healthy weight goal in mind and her methods of losing weight are healthy, basically the same as me - better foods and more exercise. Recently we talked about our goals because we both lost several pounds, and she asked me what my goal weight was. I told her I didn't have one, I might later but right now my only focus is making sure my body is in good health. She seemed to agree and the conversation moved on.

Another thing is, I recently learned that I LOVE to cook. I've been adding more veggies and spices into my diet as well - swapping french fries with marinated air-fried carrots, veggie dumplings, shredding cabbage for noodles, making my own stir fry sauce and blends, etc.

I cook for us sometimes, because I often make more than I need and I want to share my cooking with others. But she keeps asking my how many calories are in stuff. I tell her what's in the recipe and how it's made, but I honestly have no clue how many calories are in anything I make. I can tell her pretty much anything else, like it's rich in whatever vitamin, it's low cholesterol, it's a great source of iron, I used healthier alternative instead of whatever... but that's not the info she's looking for. And since a lot of my cooking is experimental, I can't look it up online. I've never noticed this to be an issue before, but I'm a bit clueless so it's possible she showed signs of being bothered by this and I just didn't notice.

It all came to a head the other day when we had dinner after our usual workout. I was charting the exercises I did that day. She asked me if I was tracking calories for the meal and started talking about her calorie tracker app. I listened to her spiel about empty calories and tracking food. When she asked if I was going to downloaded it, I laughed and said "I don't give two shits about counting calories. As long as the food is good for me I don't care." I said it light-hearted and joking bc I don't want her to think it's bad to count calories - it's just not what I'm going to do. But she got quiet and later texted me that it hurts. I explained that she can count calories if she wants, and I don't care if she does or doesn't, but it's not for me. She doesn't know about my eating disorder history and I'd rather not tell her, since that's another reason I don't count calories - I don't want to fall back on starving myself since I KNOW that's not healthy, so it's easier for me to just exclude calories from the picture entirely. Should I tell her why I don't count calories? Could I have told her that I don't care about calories in a nicer way? AITA?

Also, before anyone suggests it - she does NOT have an eating disorder. Idk why she counts calories, but she shares a lot about her life with me, and she eats plenty and eats well, and doesn't exercise excessively, just enough to stay healthy for what she wants to do.

What are these acronyms?

[brownprincipessa]

♡ My Looksmaxxing journey ♡

♡♡♡ Hi, everyone! ♡♡♡

I recently embarked on a personal journey to focus on enhancing my physical appearance. With ample free time during my summer break before the start of my final semester in August, I decided to dedicate myself to this endeavor. In this blog post, I'll share my three main areas of focus and the steps I've taken to achieve my goals.

Teeth: While my teeth aren't in terrible shape, I do have some spaces on my upper row and excessive gum display, which I wanted to address.

To address the spaces, I opted for braces ($142/month). Additionally, I plan to undergo a gum reduction procedure, as recommended by my orthodontist, to rectify the excessive gum display.

Skin: I began working on my skincare earlier this year but struggled to maintain consistency. However, I have now established a morning and night routine, along with some dermatologist-prescribed medication.

To improve my skin, I follow a routine that includes applying Spiroloctone (taken twice daily, $15 every 3 months) and Tretinoin (applied topically every other night, $10 every 3 months). In addition, I use Cerave cleanser, Cerave morning and night moisturizers, and a witch hazel toner for both my morning and night routines. To enhance the effectiveness, I incorporate Gua Sha and derma roller techniques in my morning routine and perform dry brushing before every shower. I also ensure to use body oil and lotion immediately after each shower, while using Dove for sensitive skin during my shower routine.

Hair: This year, I made the decision to stop relying on wigs and weaves and embrace my natural hair, which I believe suits me better.

To care for my hair, I follow a weekly routine that includes washing it with a cleansing shampoo and hydrating conditioner. For styling, I opt for a Wash n' Go method, applying a botanical gel layered with a holding/alcohol-free gel. Additionally, I take MSM supplements to support hair growth ($10). To maintain its health, I deep condition my hair once a month.

Body: Though going to the gym has always been challenging for me due to discomfort in crowded spaces, I have found alternative ways to stay active.

Instead of traditional gym workouts, I prefer at-home Pilates routines and outdoor walks in the park, which allow me to prioritize my physical well-being while avoiding the discomfort of being watched or surrounded by large groups of people.

My journey towards looksmaxxing has been an empowering experience of self-improvement. By focusing on my teeth, skin, hair, and overall physical well-being, I am taking proactive steps towards enhancing my appearance and boosting my self-confidence. I'm excited to continue this journey and see the positive changes it brings.

Will try to update every month ♡

[ethicaltreatmentofcowplants]

With winter soon coming to Windenburg (and unlike Jon Snow, he does know something), Paolo's taken to alternative methods to work on his FITNESS skill while staying warm inside. Since he's at Level 9, he'd definitely make mat on all but the most elite of cheer squads.

Level 2: Exercise Demon

✅ Achieve Level 4 Fitness Skill ✅ Push the Limits for One Hour While Energized ✅ Own 2 Pieces of Workout Equipment*

*The game said that the cheer mat didn't count as workout equipment, but the Watcher pulled rank via cheats.

[fitnessnirvana]

UPPER BODY AND ARM HIIT WORKOUT

Do you think spending hours at the gym daily was the only way to increase upper body strength and muscle? Think again. While strength training and progressive overload are important components of gaining strength and size, upper-body HIIT exercises are excellent for raising the load on your back, chest, shoulders, and arms without requiring a significant amount of time.

What Are The Benefits of Upper Body HIIT Workouts?

High-intensity interval training, or HIIT, is a training method that alternates between times of all-out exercise and periods of low-intensity exercise or rest, with a maximum workout duration of 30 minutes. While HIIT workouts do not normally generate as much muscle as weight training, they can still be beneficial, especially if you choose regimens that include various compound movements to keep the muscles engaged.

While HIIT workouts may be less effective in building muscle, they make up for it in other ways. When compared to weight training, HIIT workouts have a greater ability to improve muscle endurance, speed, and power, which can aid in sports performance and even weight lifting. HIIT also increases cardiovascular endurance and burns a large number of calories in a short period.

Are HIIT Workouts Enough For The Upper Body And Arms?

There are numerous advantages to incorporating upper body and arm HIIT workouts into your weekly workout, but depending on your aim, this may not be sufficient on its own. Upper body and arm HIIT workouts can suffice if you want to develop strength, power, and speed while also maintaining a leaner physique. If you can only devote 30-40 minutes to your workouts each day, HIIT workouts are ideal for getting a strong upper-body workout.

If you want to acquire significant upper body and arm bulk, you need also to incorporate weight training. Weightlifting challenges and fatigues the muscles to the point that they must be regenerated, and this process increases muscle size. Combining the two types of exercise is an effective strategy to increase general strength and fitness while also improving body composition. An upper-lower body training split could look like this:

Day 1: upper body workout – weightlifting

Day 2: lower body workout – weightlifting

Day 3: upper body workout – HIIT

Day 4: lower body workout - HIIT

Tips For Creating An Upper Body HIIT Workout:

We've given an upper body and arm HIIT routine to try below, but if you want to create your own workout, here are some pointers to get you started:

Choose complementing exercises. Choose a combination of complex workouts to build strength and cardio activities to improve speed and endurance. Choosing workouts that require the same pieces of gym equipment will make it easier to complete the exercises fast. Push-ups, clean and press, tricep dips, battle ropes, and renegade rows are some of the best upper body HIIT workouts you can do.

2. Begin with something small. Aim for 4-6 exercises with multiple circuits rather than 1-2 rounds of a variety of exercises. This will make it easy to follow, allowing you to focus all of your attention on the exercises and take advantage of the rest intervals rather than having to remember what to do next.

3. Try different times. There are numerous ways to structure your HIIT workout, so experiment with various intervals to determine what works best. For more strength-based exercises, longer intervals may be beneficial to get more reps in, whereas a more cardio-focused workout may benefit from shorter but higher intensity times of exercise and rest.

[investmentassistant]

How to perk up without coffee

Coffee is the go-to beverage for many people seeking a quick energy boost. However, there are times when you might want to skip the caffeine or simply try other ways to stay alert. Whether you're trying to cut back on coffee or just looking for some alternatives, here are some effective ways to perk up without relying on your favorite cup of joe.

Get moving

Physical activity is a fantastic way to wake up your body and mind. Even a short walk around the block can increase your energy levels. If you have more time, consider a quick workout session, stretching, or even a few minutes of jumping jacks. Exercise increases blood flow and releases endorphins, which can help you feel more awake and alert.

Regular exercise also has long-term benefits that can contribute to your overall energy levels. By incorporating activities like running, cycling, or yoga into your routine, you can improve your cardiovascular health, build muscle strength, and enhance your mental clarity. Morning exercise routines, such as a 30-minute jog or a session of high-intensity interval training (HIIT), can set a positive tone for the rest of your day, making you feel more energized and productive.

Stay hydrated

Dehydration can lead to feelings of fatigue and sluggishness. Start your day with a glass of water and continue drinking water throughout the day. Adding a slice of lemon or a splash of natural fruit juice can make your water more appealing and provide a slight energy boost.

Beyond just drinking water, you can stay hydrated by consuming foods with high water content, such as cucumbers, watermelon, and oranges. Herbal teas and coconut water are also excellent choices for maintaining hydration. Remember that your body loses water through various activities, including breathing, sweating, and digestion, so it's essential to replenish your fluids consistently. Aim for at least eight glasses of water a day, and more if you are physically active or live in a hot climate.

Eat a healthy snack

Choosing the right foods can make a big difference in your energy levels. Opt for snacks that combine protein, fiber, and healthy fats. Nuts, yogurt with fruit, or a piece of whole-grain toast with avocado are excellent choices. These foods provide sustained energy rather than the quick spike and crash that sugary snacks often cause.

Additionally, consider incorporating complex carbohydrates, such as oatmeal or quinoa, into your snacks and meals. These carbohydrates break down slowly in your body, providing a steady release of energy. Foods rich in antioxidants, like berries and dark chocolate, can also boost your energy levels by fighting inflammation and improving blood flow. Avoid highly processed snacks that are high in sugar and refined carbs, as they can lead to a rapid increase in blood sugar followed by a sharp drop, leaving you feeling even more tired.

Take deep breaths

Breathing exercises can help increase oxygen flow to your brain and body, making you feel more alert. Try taking a few deep breaths, inhaling through your nose and exhaling slowly through your mouth. This simple practice can help clear your mind and boost your energy.

You can also try specific breathing techniques, such as the 4-7-8 method. To do this, inhale deeply through your nose for a count of four, hold your breath for a count of seven, and then exhale slowly through your mouth for a count of eight. Repeat this cycle several times to help reduce stress and increase mental clarity. Another effective technique is diaphragmatic breathing, where you focus on breathing deeply into your diaphragm rather than shallowly into your chest. This type of breathing can improve oxygen exchange and promote relaxation.

Get some sunlight

Natural light has a powerful effect on your body's internal clock and can help improve your mood and energy levels. Spend some time outside during the day, even if it's just for a few minutes. If you're stuck indoors, try sitting near a window or using a light therapy box.

Exposing yourself to natural light in the morning can help regulate your circadian rhythm, making you feel more awake during the day and sleepier at night. If you live in a region with limited sunlight, especially during the winter months, consider investing in a light therapy lamp. These lamps mimic natural sunlight and can help alleviate symptoms of seasonal affective disorder (SAD) and improve your overall energy levels. Additionally, incorporating outdoor activities, such as gardening, hiking, or simply enjoying a meal outside, can provide you with a healthy dose of sunlight and fresh air.

Listen to uplifting music

Music can have a profound impact on your mood and energy. Create a playlist of your favorite upbeat songs and listen to them when you need a pick-me-up. Singing along or even dancing to the music can amplify the effect.

Studies have shown that listening to music can stimulate the release of dopamine, a neurotransmitter associated with pleasure and reward. Upbeat music with a fast tempo can increase your heart rate and make you feel more energized. Consider incorporating music into your daily routine, whether it's during your morning commute, while working, or during your exercise sessions. Singing along to your favorite tunes can also improve your mood and reduce stress, making you feel more awake and motivated.

Take a power nap

A short nap can do wonders for your energy and productivity. Aim for a nap of about 20 minutes; this is enough time to recharge without leaving you feeling groggy. Avoid napping for longer periods, as this can interfere with your nighttime sleep.

Power naps can help improve memory, boost creativity, and enhance cognitive function. If you have trouble falling asleep quickly, try creating a relaxing nap environment by dimming the lights, using a sleep mask, and playing soft, soothing music. Set an alarm to ensure you don't oversleep, and consider drinking a small amount of caffeine before your nap. The caffeine will start to take effect as you wake up, providing an additional energy boost.

Use aromatherapy

Certain scents, such as peppermint, citrus, and eucalyptus, are known to have invigorating effects. Use essential oils, candles, or diffusers to fill your space with these energizing aromas. A quick sniff of peppermint oil can be especially helpful in boosting your alertness.

In addition to peppermint, consider using essential oils like rosemary, lemon, and ginger, which are also known for their stimulating properties. You can apply a few drops of essential oil to your wrists, temples, or the back of your neck for an instant pick-me-up. Aromatherapy inhalers and rollerballs are convenient options for on-the-go use. Incorporating these scents into your daily routine, whether at home, in the office, or during your commute, can help keep you feeling refreshed and focused.

Stay engaged

Sometimes, boredom can make you feel more tired than you actually are. Keep your mind engaged by switching tasks, trying something new, or taking on a challenging project. Mental stimulation can be just as effective as physical activity in waking you up.

To stay engaged, consider taking short breaks to do something different, such as solving a puzzle, reading a book, or engaging in a creative activity like drawing or writing. Learning a new skill or hobby can also provide mental stimulation and keep your brain active. If you find yourself zoning out during work, try breaking your tasks into smaller, manageable chunks and setting short-term goals to maintain focus and motivation.

[sunscreenstudies]

How to Get Your Life Together

1. Set Clear Goals

First things first, you need to know where you’re headed. Take some time to write down your short-term and long-term goals. These could be anything from acing your exams, saving money, to learning a new skill. Having clear objectives gives you direction and motivation.

Tip: Use the SMART criteria to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.

2. Create a Daily Routine

A structured routine can make a world of difference. Start by mapping out your day, including study time, work hours, meals, exercise, and relaxation. Consistency is key to building healthy habits.

Morning Routine Example:

Wake up at 7 AM

15 minutes of meditation/journaling/movement

Shower, wear an outfit that makes you happy, put on sunscreen

Have a healthy breakfast (stock up on that protein!)

Create your to-do list for the day

3. Prioritize Your Tasks

Not all tasks are created equal. Learn to prioritize by using tools like the Eisenhower Matrix, which helps you categorize tasks based on their urgency and importance. Focus on what truly matters and tackle those tasks first.

Eisenhower Matrix:

Urgent and Important: Do these tasks immediately.

Important but Not Urgent: Schedule these tasks.

Urgent but Not Important: Delegate these tasks if possible.

Not Urgent and Not Important: Consider eliminating these tasks.

4. Declutter Your Space

A cluttered space can lead to a cluttered mind. Take some time to clean and organize your physical environment. This can be your desk, room, or even digital spaces like your email inbox.

Decluttering Tips:

Tackle one area at a time.

Use the Marie Kondo method: Keep only what sparks joy.

Create designated spaces for your items.

Whenever you lose something: after you've found it, put it back in the first place you searched for it (10/10 life hack right here!)

5. Develop Healthy Habits

Your daily habits shape your future. Focus on building habits that contribute to your well-being and productivity. This includes eating well, getting regular exercise, and ensuring you get enough sleep.

Healthy Habits to Consider:

Drink plenty of water throughout the day.

Incorporate a 30-minute workout into your routine.

Aim for 7-9 hours of sleep each night.

Setting a time limit lock on your phone for apps that don't serve you (looking at you Instagram, and that goes double for TikTok)

6. Learn to Say No

Overcommitting is a common pitfall. Practice saying no to tasks or commitments that don’t align with your goals or that you simply don’t have time for. It’s okay to prioritize yourself and your needs.

Saying No:

Be polite but firm.

Offer an alternative if possible.

Remember, you gotta fill your own cup before you can pour into anyone else's!

7. Reflect and Adjust

Lastly, regularly reflect on your progress. What’s working? What isn’t? Adjust your strategies accordingly. Life is dynamic, and so should be your approach to managing it.

Reflection Tips:

Keep a journal to track your progress and thoughts.

Set aside time weekly to review your goals and routines.

Celebrate your achievements, no matter how small.

Remember: Getting your life together is a continuous journey, not a destination!

[healthywaysfitness]

The Power Of Vegetables To Master Weight Loss

Mastering Weight Loss: The Power of Vegetables and Proteins in Your Diet Eating a balanced diet rich in vegetables and proteins is a proven strategy for losing unwanted weight effectively. Vegetables are not only low in calories but also high in fiber, which helps you feel full longer and reduces the likelihood of overeating. Incorporating a variety of colorful vegetables into your meals ensures you receive essential nutrients while keeping your calorie intake in check. Pairing these vegetables with lean proteins, such as chicken, fish, legumes, or plant-based alternatives, creates a satisfying meal that supports muscle maintenance and boosts your metabolism. This combination not only aids in weight loss but also provides the energy needed for daily activities and workouts. Please visit healthywaysandfitness.com for more health tips. T

o successfully lose weight, it's crucial to adopt mindful eating habits and meal planning strategies. Start by filling half your plate with vegetables at every meal, experimenting with different cooking methods like steaming, roasting, or grilling to enhance flavor without adding extra calories. Incorporate a source of protein to each meal, which can help curb cravings and keep you feeling satisfied. Preparing meals in advance can also help you stay on track, making it easier to choose healthy options when hunger strikes. By prioritizing vegetables and proteins in your diet, you can create delicious, nutrient-dense meals that support your weight loss goals while promoting overall health and well-being. 

#WeightLoss #HealthyEating #Vegetables #Protein #Nutrition #WeightLossJourney #BalancedDiet #HealthyLifestyle  #FiberRich #NutritionTips  

[simplelivingafter9to5]

Simple Living - after 9 to 5 blog

This schedule allows beginners to train every major muscle group three times per week, promoting balanced strength and muscle development. The alternating workouts (A and B) ensure that different exercises target the same muscle groups in varied ways, which helps avoid monotony and addresses different aspects of strength.

The workouts from week 1 to week 2 are progressively harder, using methods of progression of linear repetition addition & exercise progression.

This schedule allows beginners to train every major muscle group three times per week, promoting balanced strength and muscle development. The alternating workouts (A and B) ensure that different exercises target the same muscle groups in varied ways, which helps avoid monotony and addresses different aspects of strength.

Rest days are built in to allow for muscle recovery and adaptation, essential for beginners to progress without risking overtraining or injury.

[sweetreveriee]

That One Chap Where Farley Breaks Her Leg but make it MareCal

I gasped, one hand flying to my mouth. Farley’s leg was a stomach-turning sight. Her leg had done a complete 180, starting from her knee and twisting up. I reached out to grab onto the nearest person and almost retracted when I felt a familiar warmth. Looking up, I saw Tiberias-no, not Tiberias, Cal. This was Cal, without the stoic persona he puts on for his grandmother and the court. His face was full of emotion, albeit it being fear and disgust, it was still a better alternative to the emptiness that now inhabited his bronze eyes.

He squeezed my hand, a reminder. I’m here, he seemed to say. I squeezed back before turning to Farley. “HEALER! SOMEONE GET A HEALER,” Cal screamed while I comforted Farley, who was grimacing as she cursed everything under the sun. Instead of a healer, I see Davidson running towards us. “What happened? Is everything ok?” He scanned the area, turning slightly green at the sight of Farley’s leg. “She needs a healer,” I say grimly. Cal nods next to me. Farley straightens. “I’ll be fine, we need to get out of here, lest we get attacked again.” I hated to admit she was right, but it wasn’t just a small cut or bruise that she could walk off. Even Farley wasn’t invincible, no one could walk with a leg like hers.

The premier stepped forward. “I can try a Red method,” he said slowly. “It’s going to hurt though. I have to physically push the bone back into place, and there’s no skin healer magic to lessen the pain.” I winced at Davidson’s words. Once Kilorn and I had been running through the river when I slipped and dislocated my shoulder. I was crying for hours after Shade had popped it back into place.

“Do it.”

Farley’s voice snapped me out of my thoughts as I turned to face her. Her face was twisted to form a grimace as she squeezed her eyes shut. Not wanting to watch, I buried my face in Tiberias, no Cal’s, side. He seemed to stiffen but immediately let loose again, snaking an arm around my waist as he buried his face in my hair, not wanting to watch either. It almost felt like we were back at the base in Tuck. If I imagined enough, we were in his bunk, laughing and cuddling after a workout.

A sickening pop and a cry of pain from Farley later, her knee was back to normal, though very shaky. It took me and Cal both to help her stand, and Davidson supporting her from behind to walk to the transport. I squeezed her hand slightly, and she returned the gesture. Once she was situated in her transport with Davidson, the last one was left for me and Cal. We stood awkwardly by the entrance for a moment before Cal broke the silence. “Ladies first,” he said, wearing a smile that resembled that stupid, crooked grin he wore. I resisted the urge to laugh.

Stupid, I told myself. This isn’t your Cal.

I decidedly ignored the fact that my traitorous brain called him mine.

In the transport, we faced across from each other. Cal drummed his fingers on his knee and stared at the window, while my focus was on my lap. As luck would have it, we decided to look up and the same time, making eye contact. I didn’t dare break it, even the air between us was fragile. “I’m sorry,” he said first, which took me aback. “What for?” I sputtered. He stiffened, going silent for a moment, thinking about his words.

I almost wish he stayed silent.

“For not choosing you.”

I could feel the blood rushing to my cheeks, but my eyes never strayed away from his.

IF PPL LIKE THIS ILL DO A PART 2

[murtisan]

The Lazy Person's Guide to Shedding Pounds: Easy Weight Loss Strategies

For those who identify as "lazy" but still want to shed pounds, there are several easy and effective weight loss strategies that require minimal effort. One of the simplest methods is to focus on dietary changes that do not require extensive meal prep or calorie counting. Start by swapping out high-calorie, processed foods for healthier alternatives. For example, choose whole fruits over sugary snacks, and opt for whole grains like quinoa or brown rice instead of refined grains. Drinking plenty of water can also aid weight loss by reducing hunger and preventing overeating. Additionally, consider incorporating more fiber-rich foods such as vegetables, legumes, and nuts into your diet, as they promote satiety and help control cravings.

Another effortless strategy is to make small, sustainable lifestyle changes that increase physical activity without the need for a structured workout routine. Simple habits like taking short walks during phone calls, parking further away from store entrances, or using the stairs instead of the elevator can add up to significant calorie burn over time. Utilizing technology can also be beneficial; for example, standing desks and activity trackers can encourage more movement throughout the day. Moreover, prioritizing sleep and managing stress are crucial for weight loss, as poor sleep and high stress levels can lead to weight gain. By implementing these easy, low-effort strategies, even the most sedentary individuals can make progress towards their weight loss goals.

[haruharuz]

Tips for weightloss?

Understand your goals, your cravings, and your needs.

Start small with removing soda and adding water into your diet. Then slowly move into your food.

Smoothies are an excellent way to get rid of sugar cravings!

You need to be in a caloric deficit of some sort but you don’t need to go ape shit with calorie watching. Find some low calorie recipes and replace 1-2 of your meals with those.

Cardio is your friend, you’re not gonna magically lose your ass. Combine cardio + weightlifting for an hourglass body by the end of it.

If you want, you can do progressive overload at home with bands, more reps etc.

It is absolutely ok to start off with a small challenge. Don’t let people on TikTok fool you into thinking that they’re useless, they’re not.

Chloe tings 2 week shred is a good way to get started. It’ll get you used to being consistent with workouts without being overwhelming.

Find out what foods you’re going to crave the most and find some healthy alternatives or methods of enjoying them. If you crave muffins, find a good muffin recipe and make a small batch (2-3) to enjoy as a treat.

Add in large volume meals like huge salads with lots of fresh veggies to help fill your tummy if you’re a big plate kinda person!

Cut up potatoes and throw them in an air fryer with some oil on them for healthier fries.

Love your body now, in the process and after!

[lose-weight-fast-2025]

Effective Strategies for Rapid Weight Loss 2025

Introduction: In today's fast-paced world, many individuals seek quick solutions to shed excess pounds. While rapid weight loss may seem appealing, it's crucial to approach it safely to avoid adverse health effects. This article explores effective strategies for achieving rapid weight loss.

Understanding Rapid Weight Loss: Rapid weight loss refers to shedding a significant amount of weight in a short period, typically within weeks or months. While it can provide quick results, it often involves drastic changes to diet, exercise, and lifestyle.

Factors Contributing to Rapid Weight Loss: Several factors contribute to rapid weight loss, including calorie restriction, increased physical activity, dietary modifications, and lifestyle changes. However, the effectiveness of these methods varies from person to person.

Effective Strategies for Rapid Weight Loss:

Calorie Restriction: Reducing calorie intake is a key component of rapid weight loss. By consuming fewer calories than your body needs for energy, you create a calorie deficit, forcing your body to burn stored fat for fuel. However, extreme calorie restriction should be avoided, as it can lead to nutrient deficiencies and metabolic slowdown.

High-Intensity Interval Training (HIIT): Incorporating HIIT workouts into your exercise routine can accelerate weight loss by boosting metabolism and burning calories both during and after exercise. HIIT involves alternating between short bursts of intense activity and brief periods of rest or lower-intensity exercise.

Whole Food Diet: Adopting a whole food diet rich in fruits, vegetables, lean proteins, and whole grains can support rapid weight loss while providing essential nutrients and fiber. Avoid processed foods, sugary snacks, and high-calorie beverages, which can hinder your progress.

Intermittent Fasting: Intermittent fasting involves cycling between periods of eating and fasting, which can promote weight loss by reducing calorie intake and improving insulin sensitivity. Popular methods include the 16/8 method, where you fast for 16 hours and eat during an 8-hour window, and the 5:2 method, which involves eating normally for five days and restricting calories for two non-consecutive days.

Adequate Hydration: Drinking plenty of water is essential for rapid weight loss, as it helps curb appetite, flush out toxins, and maintain proper hydration levels. Aim to drink at least 8-10 glasses of water per day, and limit consumption of sugary drinks and alcohol.

Mindful Eating: Practicing mindful eating involves paying attention to hunger and fullness cues, eating slowly, and savoring each bite. By being more conscious of your eating habits, you can prevent overeating and make healthier food choices, facilitating weight loss.

Adequate Sleep: Getting enough quality sleep is crucial for weight loss, as lack of sleep can disrupt hormones that regulate appetite and metabolism. Aim for 7-9 hours of sleep per night to support your weight loss efforts.

Accountability and Support: Seeking accountability and support from friends, family, or a professional can enhance your motivation and adherence to your weight loss plan. Consider joining a support group, hiring a personal trainer, or working with a nutritionist to stay on track.

Conclusion: While rapid weight loss can yield quick results, it's important to approach it safely and sustainably. By incorporating these effective strategies into your routine and seeking support when needed, you can achieve your weight loss goals while improving your overall health and well-being. Remember to consult with a healthcare professional before making any significant changes to your diet or exercise regimen.

[shamsuddin]

How to reduce weight naturally.

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In the quest for weight loss, the path of natural methods stands as a beacon of sustainability and health. Understanding the dynamics of natural weight loss not only helps shed unwanted pounds but also fosters a lifestyle of wellness. Let's delve into the intricate details of reducing weight naturally, exploring the fundamental principles and practical strategies for achieving lasting results.

Setting Realistic Goals.

Assessing Your Current State.

Before embarking on any weight loss journey, it's crucial to take stock of where you currently stand. Assessing factors like current weight, dietary habits, and activity levels provides a baseline for setting realistic goals.

Establishing Achievable Targets.

Setting goals that are challenging yet attainable is key to staying motivated and focused. Break down larger goals into smaller, manageable steps to track progress effectively and celebrate achievements along the way.

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Nutrition and Diet.

Embracing Whole Foods.

The cornerstone of natural weight loss lies in embracing whole, nutrient-dense foods. Incorporating a variety of fruits, vegetables, lean proteins, and healthy fats ensures a well-rounded diet that supports weight loss and overall health.

Balancing Micro-nutrients.

In addition to macronutrients like carbohydrates, proteins, and fats, micronutrients play a crucial role in supporting various bodily functions. Ensuring a balanced intake of vitamins and minerals promotes optimal health and aids in weight management.

Portion Control.

Mindful Eating Techniques.

Practicing mindfulness during meals can help prevent overeating by tuning into hunger and fullness cues. Slow down, savor each bite, and pay attention to feelings of satiety to avoid consuming excess calories.

Utilizing Smaller Plates.

Using smaller plates and bowls can trick the mind into feeling satisfied with smaller portions. This simple yet effective strategy helps control portion sizes and promotes mindful eating habits.

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Hydration.

Importance of Water Intake.

Staying adequately hydrated is essential for overall health and plays a significant role in weight management. Drinking water helps boost metabolism, flush out toxins, and suppress appetite naturally.

Hydrating Effects on Metabolism.

Drinking water can temporarily increase the body's metabolism, leading to more calories burned throughout the day. Sipping on water regularly, especially before meals, can support weight loss efforts.

Suppressing Appetite Naturally.

Often, feelings of hunger are mistaken for thirst. Drinking water before meals can help curb appetite, leading to reduced calorie intake and supporting weight loss goals.

Alternative Beverages.

Exploring Herbal Teas and Infusions.

Incorporating herbal teas and infusions into your daily routine provides hydration along with various health benefits. Certain herbal blends, such as green tea, may even aid in boosting metabolism and promoting fat loss.

Incorporating Fresh Juices.

Freshly squeezed juices from fruits and vegetables offer hydration and a dose of essential nutrients. However, it's essential to consume them in moderation due to their naturally occurring sugars.

Physical Activity.

Finding Enjoyable Exercises.

Discovering physical activities that you enjoy makes it easier to stay consistent with your fitness routine. Whether it's dancing, cycling, or hiking, finding activities that bring you joy can make exercise feel less like a chore.

Exploring Various Workouts.

Variety is key when it comes to exercise. Mixing up your workouts not only prevents boredom but also challenges different muscle groups and keeps your body guessing, leading to more significant results.

Incorporating Daily Movement.

In addition to structured workouts, prioritizing daily movement is essential for overall health and weight management. Simple habits like taking the stairs, walking instead of driving, and stretching regularly can add up to significant calorie expenditure over time.

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Strength Training Benefits

Building Lean Muscle Mass

Incorporating strength training into your fitness routine helps build lean muscle mass, which in turn boosts metabolism and increases calorie burn, even at rest. Aim to include resistance exercises at least two to three times per week.

Boosting Metabolism

Unlike cardio exercises, which primarily burn calories during the activity, strength training continues to rev up your metabolism post-workout. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), means you'll continue to burn calories at an elevated rate even after you've finished your workout.

Sleep and Stress Management

Prioritizing Quality Sleep

Quality sleep is essential for overall health and plays a crucial role in weight management. Aim for seven to nine hours of uninterrupted sleep each night to support hormone regulation and appetite control.

Impact on Hormonal Balance

Lack of sleep disrupts the body's hormonal balance, leading to increased hunger hormones and decreased levels of satiety hormones. This hormonal imbalance can sabotage weight loss efforts and lead to overeating.

Regulating Appetite Hormones

Getting adequate sleep helps regulate hormones like leptin and ghrelin, which control hunger and appetite. Prioritizing quality sleep supports proper hormone function, making it easier to resist cravings and maintain a healthy weight.

Stress Reduction Techniques

Meditation and Mindfulness

Practicing mindfulness meditation can help reduce stress levels and promote a sense of calmness and well-being. Set aside time each day for meditation or deep breathing exercises to alleviate stress and support weight loss goals.

Engaging in Relaxing Activities

Incorporating relaxing activities like yoga, tai chi, or spending time in nature can help reduce cortisol levels and combat stress. Finding activities that help you unwind and recharge is essential for maintaining overall health and well-being.

Hormonal Balance

Understanding the Role of Hormones

Hormones play a significant role in regulating metabolism, appetite, and weight. Understanding how hormones impact your body can help you make informed decisions about your lifestyle and dietary choices.

Impact on Weight Regulation

Imbalances in hormones like insulin, cortisol, thyroid hormones, and sex hormones can disrupt the body's ability to regulate weight. Addressing underlying hormonal imbalances is essential for achieving sustainable weight loss.

Identifying Imbalances

Common signs of hormonal imbalances include unexplained weight gain or difficulty losing weight, fatigue, mood swings, and changes in appetite. Consulting with a healthcare professional can help identify and address any underlying hormonal issues.

Natural Remedies and Supplements

Herbal Supplements

Certain herbs and natural supplements may help support hormonal balance and promote weight loss. Examples include ashwagandha, rhodiola, and holy basil, which have adaptogenic properties that help the body cope with stress and support overall health.

Lifestyle Adjustments

In addition to supplements, making lifestyle adjustments like managing stress, getting adequate sleep, and eating a balanced diet can help support hormonal balance naturally. Focus on creating a holistic approach to wellness that addresses all aspects of your health.

Meal Planning and Preparation

Importance of Planning Ahead

Meal planning is a cornerstone of successful weight loss. Taking the time to plan and prepare meals ahead of time helps prevent impulsive food choices and ensures that you have healthy options readily available.

Preventing Impulsive Choices

Without a plan in place, it's easy to fall into the trap of reaching for convenient but unhealthy options when hunger strikes. Having pre-planned meals and snacks on hand helps avoid impulsive choices and supports your weight loss goals.

Ensuring Nutrient-Rich Meals

When meal planning, focus on creating balanced meals that provide a variety of nutrients to fuel your body. Incorporate lean proteins, whole grains, fruits, vegetables, and healthy fats to ensure that your meals are both satisfying and nourishing.

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Meal Prepping Strategies

Batch Cooking

Batch cooking is a time-saving meal prep strategy that involves preparing large quantities of food at once and portioning them out for future meals. Cook grains, proteins, and vegetables in bulk, then mix and match to create a variety of meals throughout the week.

Preparing Healthy Snacks

Having healthy snacks on hand can help prevent mindless munching on less nutritious options. Prepare snacks like cut-up veggies with hummus, Greek yogurt with fruit, or nuts and seeds for a quick and satisfying bite between meals.

Mindset and Motivation

Cultivating a Positive Attitude

Maintaining a positive attitude is crucial for staying motivated and resilient on your weight loss journey. Focus on progress rather than perfection, and celebrate each small victory along the way.

Focusing on Progress, Not Perfection

No one is perfect, and setbacks are a natural part of the process. Instead of dwelling on mistakes or slip-ups, focus on how far you've come and the progress you've made toward your goals.

Celebrating Achievements

Take time to celebrate your achievements, no matter how small. Whether it's hitting a fitness milestone, resisting temptation, or making healthier choices, acknowledging your successes helps reinforce positive behaviors and boosts motivation.

Surrounding Yourself with Support

Accountability Partners

Having a support system in place can make all the difference in reaching your weight loss goals. Share your goals with friends, family, or a support group, and enlist their help in holding you accountable and providing encouragement along the way.

Seeking Professional Guidance

If you're struggling to achieve your weight loss goals on your own, don't hesitate to seek professional guidance. A registered dietitian, nutritionist, or personal trainer can provide personalized advice and support to help you succeed.

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Tracking Progress

Utilizing Measurements and Data

Tracking your progress is essential for staying on course and identifying areas for improvement. Keep a food diary, take measurements, and monitor changes in weight and body composition to assess your progress accurately.

Keeping a Food Diary

Keeping a detailed record of your food intake can help you identify patterns, track your calorie intake, and pinpoint areas where you may need to make adjustments. Be honest and consistent with your tracking to get the most accurate picture of your eating habits.

Monitoring Physical Changes

In addition to tracking numbers on a scale, pay attention to how your body feels and any physical changes you notice. Increased energy levels, improved mood, and changes in clothing size can all be indicators of progress beyond just weight loss.

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[fitnessnirvana]

TABATA WORKOUT ( PART 1 )

What's The Difference Between Tabata And HIIT?

Simply said, HIIT is a sort of training, and Tabata is an example of HIIT. HIIT is any style of training that combines high-intensity intervals with recovery intervals (either moderate-intensity movement or total rest). There are numerous approaches to a HIIT workout, including intervals ranging from 10 to 60 seconds, utilizing weights to increase strength, sprinting to enhance speed, combining cardio and strength workouts... Everything, including the objectives, exercises, time, and intensity, can change.

Tabata is a particularly specialized sort of high-intensity interval training, with rigorous standards of 20 seconds of maximum effort followed by 10 seconds of recovery, repeated 8 times for a total of 4 minutes every round.

Can You Do Tabata Workouts Every Day?

Technically, you could do Tabata every day. It's adaptable enough that you can change up the exercises every day to focus on a different body part, and it's simple enough to fit into your schedule no matter how hectic. However, that is not something we recommend. While 20 seconds on, and 10 seconds off for 4 minutes may not sound like much, when done correctly and at maximum intensity, Tabata is incredibly taxing on your body. Performing any type of HIIT activity daily can put a lot of strain on the body and cause more harm than good.

Rather than doing Tabata every day, try it on days when you don't have time for a lengthier workout and alternate between moderate cardio like walking or jogging and strength training on days when you do.

Is Tabata Dangerous?

Tabata is an incredibly intensive and hard workout method that is often only suited for persons with a moderate degree of fitness. If you're new to exercising, begin by establishing a baseline fitness level through moderate cardio and HIIT workouts that allow for extended intervals of recovery. HIIT classes can be a great place to start! If you have pre-existing heart ailments or injuries, we urge that you avoid Tabata until you are healthy and cleared by a medical practitioner.

Tabata Workouts For Beginners: Advice

As previously said, Tabata is not harmful, although it can be tough. If you want to try this workout type but are a Tabata newbie, we recommend:

Building up your cardio endurance first: Before attempting Tabata, ensure you have basic cardio abilities and incorporate softer HIIT into your normal workouts.

Keeping things simple: Start by only focusing on three or four exercises at a time.

Listening to your body: If you begin to feel lightheaded or uncomfortable during an exercise, you should stop, rest, drink some water, and consider ending your activity.

Integrate longer rest periods if needed: While this is not strictly a Tabata, you might gradually reduce the amount of time you rest until you are comfortable with 10 seconds.