#How Exercise Increase Height

[fitnessmantram]

Exercise to increase Height For Girls #heightkaisebadhaye #heightincreas...

[chaotic-minds-think-alike]

Finally finishing all these guys we’ve got charts and headcanons! (Long post)

(Height)

(Wingspan)

(Body length & basic shapes I used) (it might be odd but ignore any detail on the back, the shapes are for general body shape)

Headcanons:

Seawings: - Colors range from red and purple to yellow - Aquatic is based off areas of bioluminescence rather than singular scales (because no one wants to draw all of those) - Although they average small compared to the other tribes, gigantism is more common - Wing bioluminescence gene is always present but for some doesn't show, thus aquatic doesn't utilize the wings

Rainwings: - Can change the texture of their scales alongside color - Weakest bite due to their fangs, probably why they're vegetarian - Mimic interesting behaviors - Have forked tongues

Mudwings: - Colors range from olive green to purple-ish red - Very resilient - Able to breathe fire regardless of body temperature, the heat of the flame depends on body temp - Their horns constantly grow and sometimes have to be cut due to dangerous growing patterns - Love gnawing on things, tough foods like jerky is popular - The horn covers of fallen siblings are harvested and turned into instruments to remember them by

Leafwings: - Colors range from gold to teal (and pink to olive green during cold seasons) - Can appear to have false eyes - Bug-like just like the other Pantalan residents (because they're just some weird outlier like what is going on here) - Leafspeak doesn't actually allow them to hear voices from plants but rather increase the sensitivity of their antennae which pick up on the changes in plants - In colder seasons, regions that have deciduous trees influence leafwings in that their scales change into warm tones similar to fallen leaves for camouflage but this also negatively impacts one's leafspeak ability; this doesn't apply to evergreen leafwings however

Hivewings: - Colors range from hot pink to olive green - Can appear to have false eyes - Have elbowed antennae just like their "cousins", Hymenoptera (wasps, bees, ants) - Tend to disregard personal space/get close out of habit, being close means better temp regulation and better communication - All hivewings have stingers, wrist stingers, and a venomous bite but it largely depends on preference of which they choose and like muscles, they can be exercised to become deadly weapons - They're not capable of "emitting a horrible stench"

Icewings: - Colors range from white to pale indigo - Melanism is still very rare but more likely in icewings - Can be iridescent in any color, especially visible in lighter scaled individuals - The scales on their face is very fine and is flushed with blood which darkens the area and allows them to see in the snow by absorbing light, otherwise the glare from the sun reflecting off would be a hinderance - Their wings are thin and thus have visible veins most of the time - Idk how to describe their scales other than its kinda like basalt formations - From the side they appear large but are actually thin and flexible - They can freeze to death if they've gone without cold for a long time and then reintroduced too quickly - In hybridization, they have dominant genes, partially because the animus gene - The extra mane of horns can appear randomly on the body in singular spikes, they also make a clink sound when they collide as if they're made of ice, making a pretty scary rattle when disturbed

Nightwings: - Colors range from orange to purple - Albinism is still very rare but more likely in nightwings - Dwarfism is more common - Teardrop scales are always present, highlighted when the dragon has powers regardless of type - Pitbull ready to bite kids - They CAN hang upside down as the books suggest but not for long - By taking dust baths, they dull their scales to reflect less light and blend in better in the dark - Have white fire but cant breathe for long due to how hot it is (this is mainly to add onto the mysterious factor of em and I always liked the idea) - Due to eye sensitivity, they hate sudden bright lights and will close their eyes as they breathe fire

Silkwings: - Can have black or dark accents but never as a whole body color unless they've hybridized - Wing shapes vary widely - Can appear to have false eyes - Flamesilk is rarer than one might think - Very flexible and have strong tails used as a sort of 5th limb in climbing - Albino or melanistic dragons still keep their iridescence - Silk is emitted through a spinneret on the chin rather than the wrists - Prefer to travel in pairs (instinct)

Sandwings: - Colors range from red to olive green - Dark patters often mimic a snake's - Horse-like in complexion - Alongside their snake-like appearance, they have pit organs - Tend to move like birds - Poor eyesight but good hearing - Their horns angle upwards sort of like a bull

Skywings: - Colors range from red to yellow (and green because skywings are meant to be your typical fire breathing dragon which is most often depicted to be red but can also be green) - Tend to move like birds - Weaker than they appear - Green skywings are incapable of being or having flamescales - Their horns constantly grow and have to be filed down - A flamescale cant melt rock or metal by touch alone, only via fire is it possible - It's not that they don't want flamescales that they kill them, it's more of a mercy killing because of how lonely their life can be

[csuitebitches]

On Becoming Better

A sign of positive change as you religiously follow your routine is this: your body automatically does the “habit” required in your routine.

it becomes a habit to clean up, instead of putting it off for later. it becomes a habit to pick up your book as you get into bed at night. it becomes a habit to eat a fruit in the mornings, and to do a simple 30 minute exercise.

you won’t feel like an “IT girl” at any point in the beginning. In fact, you might feel demotivated, lethargic, you might find yourself making excuses to not accomplish your daily goals. But the feeling of being put together, of feeling like you’re finally Her, comes as you consistently and diligently look after yourself. This will take time.

even if you’re practicing just being more social / feminine, that’ll take time. An example - I have these beautiful Jimmy Choo heels that are honestly, hell to walk in. I barely ever wore them and whenever I did, I felt like a chunky Godzilla monkey clanking down the stairs - I just didn’t feel ladylike. then one day, I came across this video of a lady showing exactly how one walks in heels. And boy, was that a game changer. I actually wrote her advice down and began practicing walking in heels every night, starting with a shorter heel height. in time, those heels have become one of the comfiest heels I own. I absolutely love them, and I get endless compliments. I began wearing kitten heels at work because somehow, they made me feel confident, yet feminine - and I felt a lot more put together than wearing flats.

Another example is using my Orai speaking app. It helps me so much with impromptu speaking! I love doing their little public speaking exercises. After two weeks of using it, I noticed a confidence boost in my presentation and talking skills, especially at work. I combined that with learning new words and I feel like my communication has improved significantly.

One last example is my Sweat app. I hate working out for more than 40 mins, I just can’t do it. I hate using crazy heavy weights too. With Sweat, I can workout for about 30 mins, select a fantastic low impact workout, feel amazing after, not be ridiculously sore the next day - and I’ve been seeing increased muscle definition. I was at a party the other day and whilst I was in the bathroom I suddenly noticed how toned my arms had gotten.

what this example shows is that taking little steps towards any goal you have - big or small - and practicing religiously helps a lot. And selecting the method that works for you. Lifting heavy weights works for some girls, not for me. My boyfriend keeps trying to “build” my workouts and I’ve flat out told him no, I’m doing it my way because it’s just what works for me.

do what works for you but do it consistently.

[harleehazbinfics]

A day off without you.

A/N: i missed my goobers

--- Cannibal Chef!Reader m.list

You never took any days off, especially when you loved being by Alastor's side. So, what was the point if you took a break when you won't see him? Today however, you were left in the hotel without Alastor. When Charlie saw him leave the hotel without you tailing behind him, this left Charlie with a chance to kidnap you.

"Come on! Let's go to Lu Lu Laaaand!~" she sang wearing a duck hat and waving a yellow flag around.

You tilted your head unable to comprehend the situation while all the others just sighed and shrugged following her lead, pretty used to Charlie aggressively suggesting exercises that would help them 'get along better' however, nowadays they didn't mind it, they pretty much enjoyed each other's company, except for you.

You never really minded them. You always stuck by Alastor's side besides when he talks to them that's the only times you get to interact with them. So, taking the opportunity Charlie brought you along with them.

"Are you sure we should bring cannibal bitch over here?" Angel whispered leaning down on Charlie while you inspected the little hat and eventually putting it on your head with a derpy look in your face.

"Of course! We never really had the chance to talk to them since they're basically glued to Alastor all the time. I want everyone to get to know each other and get along," Charlie explained feeling sorry for you that you never got to experience any relationships aside from what you had with him.

Angel merely shrugs and replies, "You're the boss."

"Ooh! Ooh! (y/n)! Let's go on that!" Nifty excitedly points at the rollercoaster while her other handheld yours, like a little kid with their parent.

"Oh! That's a great idea! Angel why don't you sit next with (y/n) while I sit with Nifty?" Charlie asks holding Nifty by the armpits while the little goofball smiled.

Both of you shrug indifferently as you got on the ride, going on a steady pace to the top.

"Have you ever ridden one of these before?" Angel tries to start a conversation almost awkwardly.

You shook your head not even smiling like you used to when you're with Alastor, and answered in a monotone voice, "No, I'm always with Sir Alastor so I don't really have a chance to. Even when I was alive I was always cooking or playing around with Yuta."

He only looked at you sadly, compared to him you were clearly much younger when you died and spent majority in hell bowing to someone's will even if you were willing. You never had freedom to do something for yourself.

He was snapped out of his thoughts when the ride finally started as you both plummeted from a grand height increasing his adrenaline. With many twists and turns, and lots of excited screaming from him and the back, he turns to you and sees eyes filled with interest and fascination.

On wobbly legs all of you chattered excitedly as you got done from the ride. Angel looks at you to see the excited look on your eyes and a small blush on your cheek from the thrill.

"How was it, doll?" he asks with a grin.

"It was... fun," you reply with a little smile and flushed cheeks.

He purses his lips from disbelief that he saw a genuine smile on your face. He thought that you could only smile if you were given the attention you wanted or when you kill people. But you were still young afterall.

The other also saw this exchange and couldn't help but be happy for you. So, they took you on more rides and made you wear more duck themed clothes and had wonderful times together where they saw you break into a smile or laugh multiple times.

By the time you arrive back at the hotel, Alastor waited for everyone by the balcony drinking coffee by himself.

He sees you from the distance laughing and talking to Angel and Husk sharing jokes and stories from the trip with one another. He smiles candidly seeing you enjoying yourself, however he couldn't help but feel somewhat annoyed that you were giving a smile that wasn't for him.

But he'll let it slide for now.

"Sir Alastor! I brought you some gifts from our trip!" you yell from below him waving your hand enthusiastically.

"Did you enjoy yourself, (y/n)-dear?" he asks appearing before you.

"Yes! I had lots of fun with everyone!" you smile genuinely making the group feel like the trip was worth it after all, ending in a happier note.

mini explaination here why i made reader this way: reader was a culinary student that pretty much dedicated their life pleasing other people that they thought that was the only way for them to be happy (e.i. laugh, smile, etc). that's why they poured their hours on Yuta and Alastor to feel validated. so i wanted them to have a connection with Angel since he's the only one who canonically has siblings, and i wanted them to form that bond for probably future chapters. that and i want to reader to have a chance at a real family, when their's abused them and all. that's all thankkkkssss (also they just hate Vox lmao, probably shift between she and they from here)

[prettieinpink]

do you have a diet guideline and exercise routine? i'm having trouble figuring out what exactly i should be eating aside from people's vague "fiber and vegetables or whatever". And finding an exercise routine that works and i can actually make myself stick with and keep myself motivated with. Any tips/advice? thanks!

CREATING DIET & EXERCISE GUIDELINES

CREATING YOUR DIET

Determine how many calories you need daily. Your daily caloric intake depends on your age, sex, weight, height, and activity level. Some online calculators can help you with like this. However, if you’re calculating it, make sure to consider your activity levels.

Then, determine how much of what nutrients you need. If you’re lacking in one, you may want to increase the intake of that nutrient. Or, if you think you eat too much of it, you may decrease this. 

The best way to find out what nutrients you need is by a calculator. However, the best form of action is to ask your GP what they advise you. Here are the formulas;

Calculate your protein intake 10-30% of total calories (for adults)

Amount of fats - 20-35% of total calories (for adults)

Consumption of carbohydrates 45-65% of total calories

Recommended water intake 1 kcal = 1 mL

Number of grams of fibre Fiber = (kcal/1000) × 14

Limit processed foods, sodium, sugars and saturated fats as much as you can. While it is okay to eat them in moderation, they shouldn’t be a part of your daily diet.

To create healthy meals that are suited to you, consider your daily lifestyle and what times you feel hungry the most. While I cannot speak for your needs, this is typically what your meals should look like.

BREAKFAST - Breakfast should not be anything processed or fatty. It is the meal you break your 8-hour fast with, and it is the energy you use for the rest of the day. 

The most ideal breakfast is one that is protein-rich, as it can help you be more productive throughout the day. 

LUNCH - A lean, light but colourful meal is best suited for lunch. This shouldn’t be too filling, but enough so it can sustain your hunger until dinner. 

Lunch should be a meal that has lots of veggies or fruits that can energise you as well. 

DINNER - I don’t want to sound forceful, but dinner should be your healthiest meal. This is the energy that your body uses to recover and heal from the day you’ve just had. 

It should be balanced with complex carbs, vegetables and proteins. However, for dinner, it is advised that you either eat early or eat small. 

SNACKS - Light snacks that are filling. Avoid snacks in which you mindlessly eat them, those are the type of snacks which are most likely not good for you and you’ll end up overeating. Fruits are the best choice here. 

This is a diagram I use often to measure how much food I need to eat without weighing them or counting calories. To be precise;

Vegetables or/and fruit should be ½ of your plate

Proteins should be ¼ of your plate

Grains/Carbs should be ¼ of your plate. 

Adjust this to your liking, but I thought it would help you. 

CREATING YOUR EXERCISE GUIDELINES

This is a process that does not happen overnight, even if you want to start running kilometres a day if you’re living a sedentary life currently, that is not possible. 

Start by finding small intervals in your day to exercise, experimenting around and documenting how each one makes you feel. For now, just try to figure out what you like and form the consistency, 

Then, once you get the hang of exercising regularly, you get to make your own rules. For example, your rest days, how many minutes or hours, what you do that day etc. 

Exercise is just another way to fuel your body, and you only know your body and what feels good for it. So I cannot provide any further advice than this. Make sure to start slowly though. 

[freeonlineworkouts]

Shoulder Workouts

Strong, well-defined shoulders not only enhance your physique but also improve posture, stability, and overall upper-body strength. Shoulder workouts should target all three heads of the deltoid muscles: the anterior (front), lateral (side), and posterior (rear) deltoids, as well as the supporting muscles like the trapezius and rotator cuff. Below is a comprehensive shoulder workout plan that includes both compound and isolation exercises.

Warm-Up (5-10 minutes)

Start with dynamic stretches or light cardio to prepare your shoulders. Examples include arm circles, shoulder rolls, or a brisk walk.

Shoulder Workout Plan

1. Compound Exercises (Target Multiple Shoulder Heads)

Overhead Press (Dumbbell or Barbell)

Target: Anterior and lateral deltoids, triceps.

How to Do It:

Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.

Press the weights overhead until your arms are fully extended.

Slowly lower the weights back to shoulder height.

Reps/Sets: 3 sets of 8-12 reps.

Arnold Press

Target: All three deltoid heads.

How to Do It:

Hold dumbbells at shoulder height with palms facing you.

As you press the weights overhead, rotate your palms to face forward.

Reverse the motion as you lower the weights.

Reps/Sets: 3 sets of 8-12 reps.

2. Isolation Exercises (Target Specific Shoulder Heads)

Lateral Raises

Target: Lateral deltoids.

How to Do It:

Stand with a dumbbell in each hand, palms facing inward.

Raise your arms out to the sides until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Front Raises

Target: Anterior deltoids.

How to Do It:

Stand with a dumbbell in each hand, palms facing your thighs.

Raise your arms straight in front of you until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Bent-Over Reverse Fly

Target: Posterior deltoids and upper back.

How to Do It:

Hinge at the hips with a dumbbell in each hand, palms facing each other.

Raise your arms out to the sides, squeezing your shoulder blades together.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

3. Functional and Stability Exercises

Face Pulls (Using a Cable or Resistance Band)

Target: Posterior deltoids and rotator cuff.

How to Do It:

Attach a rope handle to a cable machine or resistance band at eye level.

Pull the rope toward your face, keeping your elbows high and squeezing your shoulder blades together.

Reps/Sets: 3 sets of 10-12 reps.

Upright Rows (Dumbbell or Barbell)

Target: Lateral deltoids and trapezius.

How to Do It:

Hold a dumbbell or barbell with an overhand grip, hands slightly narrower than shoulder-width apart.

Pull the weight up along your body until it reaches chin height, keeping your elbows high.

Slowly lower the weight back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

4. Burnout Finisher (Optional)

Shoulder Tap Planks:

Start in a high plank position.

Tap your left shoulder with your right hand, then your right shoulder with your left hand, while keeping your hips stable.

Reps/Sets: 3 sets of 30-60 seconds.

Cool Down and Stretch (5-10 minutes)

Stretch your shoulders, chest, and upper back to improve flexibility and reduce muscle soreness. Examples include:

Cross-Body Shoulder Stretch: Bring one arm across your chest and hold it with the other hand.

Overhead Tricep Stretch: Reach one arm overhead and bend the elbow, gently pulling it with the other hand.

Child’s Pose: Stretch your shoulders and upper back by reaching your arms forward on the ground.

Tips for Success

Focus on Form: Proper technique is crucial to avoid injury, especially with shoulder exercises.

Start Light: Use lighter weights to master the movements, then gradually increase the weight.

Rest Between Sets: Take 30-60 seconds of rest between sets to recover.

Incorporate Variety: Rotate exercises to target all three deltoid heads and prevent plateaus.

Pair with Full-Body Workouts: Combine shoulder workouts with exercises for other muscle groups for balanced strength.

This shoulder workout plan is effective for building strength, stability, and definition in your shoulders. Perform it 2-3 times per week, and pair it with proper nutrition and recovery for the best results!

[thedailypalm]

                      𓇼   COMMUNITY  BULLETIN !  𓇼 

see  what’s  happening  around  the  town  of  palmview  grove  from  03/03  -  03/16 !  below  the  cut  are  local  events  that  are  not  mandatory,  but  may  be  used  for  starter (  or  reply )  inspiration.  threads  pertaining  to  these  topics  can  happen  at  any  time,  not  only  on  the  day  of  the  event !

MARCH  03  -  MARCH  09

MARCH  03:  adult  craft  night  @  lagoon  library !  in  this  self-directed  class,  join  us  as  we  dive  headfirst  into  teaching  ourselves  how  to  make  jewelry !  bring  a  friend  and  work  at  your  own  pace.

MARCH  04:  mardi  gras  party  @  sunset  villa  beach !  join  us  at  the  boardwalk  for  a  mardi  gras  walk,  enjoy  the  decorations  and  collect  colorful  beads  while  we  celebrate.  drink  stands  located  along  the  boardwalk,  and  king  cake  served  all  night  long !  after  the  walk,  make  your  way  down  to  the  beach  and  enjoy  the  sun,  surf,  and  socializing !

MARCH  05:  tai  chi  class  @  cove  wellness  center !  take  the  opportunity  to  try  a  class  taught  by  a  certified  instructor  who  has  been  teaching  tai  chi  for  over  a  decade !  tai  chi  is  a  slow-moving,  mind-body  exercise  that  can  be  practiced  by  anyone,  anywhere.  it  improves  breathing  and  balance,  increases  strength,  and  decreases  stress.

MARCH  06:  national  white  chocolate  cheesecake  day  @  sunshine  bakery ! enjoy  a  single  slice  or  a  whole  cake  of  our  decadent,  homemade  white  chocolate  cheesecake.  available  while  supplies  last !

MARCH  07:  crafty  tea  time  @  heights  community  center !  want  to  try  new  tea  flavors  or  share  your  own  favorite  tea ?  come  and  talk  to  your  neighbors  and  make  new  friends !  bring  any  craft  you  would  like  to  work  on.

MARCH  08:  national  retro  video  game  day  @  highwater  arcade ! we’re  throwing  it  back  at  highwater  arcade  with  sweet  deals  on  tokens !  bring  your  friends  out  for  some  lighthearted  competition,  and  see  who  will  go  home  with  the  biggest  prize !

MARCH  09:  fitness  in  the  park  @  coral  cove  park !  join  us  for  a  free  zumba  class  with  this  beautiful  backdrop.

MARCH  10  -  MARCH  16

MARCH  10: national  mario  day  @  highwater  arcade !  play  all  your  favorite  mario  games,  ranging  from  super  mario  bros,  mario  kart,  and  mario  party !  and,  you're  in  luck !  highwater  arcade  has  all  versions  of  these  games,  ranging  all  the  way  back  to  the  original  super  mario  bros.  from  1985 !

MARCH  11:  walking  club  @  ray  harbor  park !  soak  up  the  sun  and  enjoy  a  walk  in  the  park  with  your  neighbors !

MARCH  12:  national  plant  a  flower  day  @  heights  community  center ! join  us  at  the  community  center  for  an  afternoon  of  wholesome  gardening.  we’ll  be  preparing  our  outdoor  flower  garden  for  the  upcoming  sunny  season,  and  invite  you  to  come  and  plant  a  flower ! participants  will  also  be  given  seed  packets  to  plant  at  home. 

MARCH  13:  international  riesling  day  @  ocean  breeze  wine  bar ! half  off  of  6  oz.  glasses  from  3-5  p.m.,  whole  bottles  10%  off !

MARCH  14:  national  children’s  craft  day  @  palmview  children’s  museum ! painting,  drawing,  and  sculpting  stations  will  be  offered  to  give  your  kiddos  a  chance  at  creative  expression !

MARCH  15:  national  quilting  day  @  lagoon  library ! quilting  classes  will  be  held  all  day  long,  with  materials  provided ! join  us  and  make  lifelong  memorabilia  today !

MARCH  16:  rock  painting  @  heights  community  center !  join  us  for  some  fun  with  rock  painting !  feel  free  to  create  a  masterpiece,  a  nice  message,  or  even  a  brand  new  friend !  all  supplies  will  be  provided.

[catboybiologist]

Slightly late monthly journal!

First off, the spreadsheet has been updated:

Nothing too drastic here, especially compared to my initial growth spurt. But still… there’s so much, yet so little to talk about.

I’ve been on spiro for a longer time now, and recently increased my estradiol dose. Note that my levels check was before the increased dose- the dates aren’t completely coordinated (they are on my private spreadsheet for my own personal tracking, don’t worry). It’s looking pretty good. Testosterone is well within target levels. E is about the same, which is much lower than I would like it. My endo says that 100-200 is “minimally acceptable”, and wants to shoot even higher than that. That’s comforting, in a way- I’m the slightest bit frustrated that some changes aren’t happening too quickly, but that gives a very distinct avenue for improvement. Ultimately, I’m gonna switch to injection monotherapy, probably around the same time I start prog. So the big change is decreased T. What has that done to me?

First off, the hard measurements. There’s really no surprises here. I’m losing weight, which tracks with my general diet and an increase in exercise levels. It seems to be happening faster than normal, though. Which, is pretty easily explainable by a new variable in the equation: adderall. I started adderall in the middle of the month. I’ve used it sparingly, but everyone I know that takes it told me that weight loss is pretty much unavoidable. I’m certainly still above any point where my weight would be worrying, but I’m gonna have to keep an eye on it. Especially if I want fat tits. As for how the weight loss is happening, I’m very happy with what’s going on. My bust and hip measurements are holding steady, while my waist and underbust are still slightly going down. 

I do know that there’s another source of weight loss, however: muscle mass. With the increase in exercise level has come an increase in exertion for the same results, which has made me slightly dismayed. This is the main HRT effect that I was a little scared of. But honestly, I really only care about the muscle that helps me hike and swim- and if I maintain that better, I think it won’t be too much of an issue. I was never some pariah of physical condition, so I think with training I can even improve my hiking stamina. That’ll be very necessary with my future backpacking plans.

The main thing that I’m REALLY happy about is that, if I squint, I think I can slowly start to see the first hints of facial changes start to come in. They’re subtle, of course. A weird one is that my nose is literally straighter. Y’all don’t see it, but the reason I still shield my face (despite being easily identifiable at this point if you saw me irl and knew this account) is mostly insecurity about my nose and chin. My nose actually physically curves to my right when viewed from the front, and in general, is a huge, classic Roman nose. Looking at head on progress pictures, its actually starting to straighten out. I thought I was imagining things, but I checked in with a couple friends before and after pictures of several years on HRT, and yeah- their noses are different, usually smaller and more symmetrical. Saying that this is a huge relief to me would be an understatement. Additionally, I was insecure about my boxy jawline, but for some reason, it seems to work as a femme feature of my face now- I think slight cheek restructuring helps frame it better. Still not so sure how the chin is gonna turn out. But hey- I started HRT thinking that I would for sure need FFS to pass, but now, I'm far less concerned. I'll at least give it two years.

I’ve also gotten a lot of interesting comments. Several labmates and family members that don’t know I’m transitioning have remarked that my skin looks healthier, and I look younger. I’ve also had noticeable mental health improvement, so I think most people think I’m on some kind of self improvement kick. I mentioned skin care as part of that. We’ll see how long the excuse holds- probably a while, as the changes are so, so subtle at the moment. But shit, I’m only three months in. I’m thrilled.

There’s still no getting rid of my beard shadow. Even though the growth rate of my facial hair has noticeably decreased, the thickness of the basal hairs will always add shading to my face. When I started HRT, I thought it wouldn’t bother me that much until I was ready to socially transition- but tbh, it’s starting to look glaring to me. I’m looking into starting laser sometime in January, and hopefully that’ll help.

Which brings me to the emotional changes. Holy FUCK what a month its been. I’m not gonna expose all of my dirty laundry. But, a mixture of some long term anxieties and a few particular events led to a classic mid-20s “what the fuck am I doing with my life” crisis. One of those long term anxieties was a thought I’m sure many of y’all are familiar with: “I started HRT. Now what? How the fuck am I going to socially transition?”

For a couple days, I was very seriously considering quitting grad school and academia. I’m past that. Tragically, I love science a little too much. I do, however, need a break. I talked to my advisor about taking a hiatus, and he’s fully supportive of the idea. And conveniently, that also provides me with a clean way to simply disappear, and come back as a woman. A nice little break to allow me to socially transition.

But anyways. Here’s my big point here: if I went through something similar pre-HRT, I would’ve reacted completely differently. I would’ve shoved those thoughts deep and let them simmer as a general, background malaise that I would just stew in and suffer. Now? I cried. A lot. Actual fucking tears. I went through a few days of sharp sadness, and then actually fucking processed those emotions. What the fuck? That’s new. It’s insane. I wouldn’t have had the emotional capacity to that before. 

I’m elated. It’s wonderful. It’s a more than welcome change.

But yeah. Steady as she goes. Progress is a little stalled, but both me and my provider are adamant about getting that E up. And I’m still making slow progress as it is.

Very quick NSFW notes after this button.

The final note: sexual function. With the low T… yup, my downstairs functionality has decreased. My ejaculate is clear, and often happens without being fully erect. That said… there’s no way in hell that I would ever trade getting that back for what I have now. My libido is still comes in waves, and is crazy when it comes. The feelings I get from intimate situations now are incredible beyond belief. 

[sweaterkittensahoy]

What 2025 looks like vaguely

I gotta get this hip shit figured out. My bad hip is still aching daily, and I am definitely spending more time doing the PT exercises that move the joint back into place than I used to. Had to do it first thing this morning, in fact, because I woke up and a spot in my foot ached that only aches when there's referred pain from my hip. The good news, the exercises did the job. The bad news, that's the third or fourth time this week I've needed to do those exercises. So, I have to get that shit unfucked.

I also have to call the radiology clinic to schedule for the follow-up to the special mammogram/ultrasound because my boob meat shifted after surgery, and now there's a spot that looks iffy via the regular mammogram. I did the first round of the special testing and basically disassociated the whole time (I have PTSD around any sort of cancer shit), and this is just the follow-up. But I just got the final part of the billing from last time figured out right before the holidays, and then the holidays, so now I have to call them to set the appointment. Then I have to call my GP to schedule the annual that got cancelled on me several weeks ago that they were supposed to call to reschedule but haven't, and I also need them to reset my portal password so I can actually get the referral information for the ADHD testing that I tried to set up last year, but then forgot about for months at a time because to get the info, I'd have to call the clinic for the password reset, and I had the boob scare and now the hip pain increasing so it's been hard to focus on the whole 'need to set up testing for a whole new fucking thing'.

No joking about how ADHD vibing that story is. Sean has it covered (he has ADHD, so he fucking knows).

Anyway, that's the health shit that isn't 'need to find a therapist again' because look, I can only do this shit one or two bits at a time, and I'll knock out three things at once (boob check, hip referral, testing) by making the first phone call, then making the second phone call, so let's just put a pin in a therapist until I've had my delayed annual.

House-wise, we have decided to stay where we are. We did like the townhouse we saw a whole lot and we could absolutely swing the rent increase no problem. But if we stay where we are, we get to stay in the neighborhood we like very much and the rent increase even going to a month-to-month lease is still noticeably less than what the new place would be. Sean's going to dedicate some time to researching how the fuck one buys a house or condo or just a dwelling, let's say. And we're going to focus on decluttering and also upgrading some of our furniture. We don't have an issue with keeping things we don't want, but we do have an issue with keeping things neat and like, dusted. So, that's the focus. Cleaning and dusting and being realistic about what stays in the house. I've actually gotten pretty good at going through my stuff every few months and removing things I realize I really don't want anymore, but with our limited storage options in the apartment, it's kind of an ongoing battle. Getting rid of all my heels last year helped a lot. The shoe storage hanger in the office is no longer needed, so that space feels slightly larger, which is nice. But there's yarn and books and jewelry that all need sorting, and we want to replace the coffee table and my side table with options made of real wood.

There's a vintage furniture place we love that also does custom builds with a mid-century vibe. We replaced my previous desk with a custom-sized desk from them, and they also do coffee tables that you can just grab up off their show floor if they're the right size. The side table will have to be a custom order because I want basically what I have but longer, so I need it to be a very particular height. Honestly, I may just deal with a pile of notebooks and crochet hooks for a few weeks and just take them the current side table to build against. It's not as cheap as hitting Ikea (and we love Ikea), but it's also built of solid wood and metal legs, so it'll last forever, and the designs are clean, which I love.

We also have con in March, as always. Very much excited for that. Currently no other travel plans, and after the intentional trip down south for a visit last year, then us traveling together in July and then Sean having to go alone at the top of December for the grandparent funerals, I'm happy to stay close to home as long as possible.

Bean's got to get a teeth cleaning, which we're planning for in April, most likely. Our wedding anniversary is in May, and I think I wanna either plan a proper Staycation or maybe spend a weekend up the mountain or out at the Gorge. That's all still loose and does not require effort at the moment. Honestly, until after con, I don't need to put any hard thought into any plans. Con is fucking awesome and also a LOT. I can't wait but also it's about a two-week recovery time after just from the casual social aspect of being surrounded by people the whole time.

Anyway, that's 2025 to start. There's crochet plans, but let's be real: that's a whole different post.

[actual-bill-potts]

Hello, hope you have so much fun at the beach! In the spirit of sea-side writing, 4 for Maglor & Maedhros if you're up to it? <33

Thank u so much!! From this prompt list :)

Maitimo is still unsteady on his feet. As always, Makalaurë feels a pang of miserable guilt at how pale he is, how shaky, how quiet. If it were up to him, he would simply wrap Maitimo up in thick warm blankets and take him away, far away, where no one could hurt him with a rough touch or a loud voice or a careless remark ever again.

But it is not up to him - he had given that right up a long time ago - and the healers say that Maitimo must exercise daily, to build his strength back up.

So here they are, walking around the lake.

Maitimo does not bear the gazes of their people well. He does not say anything; but it is readily apparent to Makalaurë in his brother’s increased pallor, his little flinches, the tension in his form. So they mostly walk in the early morning, when not many are about, and Maitimo can lean on Makalaurë without hesitation.

At this hour, the lake is covered in mist, rising up from the surface of the water as Uinen had, in happier times. It clings to Maitimo, making his pale face even paler and obscuring his freckles. Glimpsed from the side, Makalaurë’s brother looks as though he has been fashioned out of the fog, and might blow apart into a thousand wisping fragments at any moment.

Makalaurë shudders at his own mind and turns to face his brother fully: drinking in, as always, the sight of him, his grey eyes, his height, his freckles, his red hair.

These things are unchanged, even if all else is.

"How are you this morning, háno?" he asks.

That is another thing that has changed. Maitimo quietly flinches from his own name - or rather, names. Maitimo makes him look ill; Nelyafinwë makes him flinch back as though struck; Russandol made him weep, the one time Makalaurë tried it. So he is háno or onóro or toron, even, and Makalaurë fights back the surge of vicious biting anger that swells up within him every time he remembers that his brother has no longer any proper name. It is another thing the Moringotto has stripped him of, along with his beautiful straight nose and his proud bearing and his clear laugh and his health and -

"I am doing better," Maitimo replies, as usual. It is difficult to draw from him any admission of pain: to anyone, but especially to Makalaurë, for he seeks still to protect his brother from worry or harm, despite how little Makalaurë deserves such gestures and how much there is to worry over. Then he hesitates. "That is - I am a little cold. The mist is heavy this morning."

"Is it?" Makalaurë asks in surprise, looking about him. He had not noticed, lost in his own thoughts as he was, but the fog had indeed drawn thick around them. Then he remembers himself. "I am sorry! Here, take my cloak."

He unclasps his own cloak with the hand not tucked under Maedhros’ elbow and carefully settles it upon his brother’s shoulders.

"There," he says, fussing with the clasp until he is certain it will not irritate Maitimo’s sensitive skin. "Now perhaps we had better go back."

Maitimo laughs, a little. It is a strange sound, hoarse and a little bitter, but not - not bad.

"How caring you are, Kanafinya," he says. "I remember doing the same for you, when you were only a little child. I suppose it is time you returned the favor."

"Yes," Makalaurë says softly. "There is much I owe you."

"No - do not," Maitimo says, drawing himself up a little. "You did all you could, and I am grateful for it. I am grateful you kept our little brothers safe."

He sounds remote somehow. Distant. Makalaurë grasps his elbow a little tighter, reminding himself that his brother is here, and back. Despite all else, he is here.

The Sun is breaking through the mist a little, now. Makalaurë’s feet find the now-familiar path back to the healing tent, and Maitimo’s footsteps follow him.

[sirfrogsworth]

Computer q. For otherwise identical monitors, is a 4000:1 contrast ratio noticeably better from 1000:1? I don't mean for fancy art but like if I'm watching a movie, could I see the difference in a dark scene? I looked into oled's, but those are expensive and I think the way I use my stuff would cause burn in.

I hope you don't mind, but I got carried away and answered pretty much every computer monitor question anyone has ever had. And since this turned into a whole thing, I thought I'd share it for everyone to benefit.

For a computer monitor I would say the most important aspect is actually the viewing angle. This is how far off-axis you can look at the monitor before the image degrades.

We sit very close to our displays and at that distance, even a change in height in your chair can affect the image. Move a little bit left or right and a cheap display could completely wash out and look terrible. And if you get a display that is 27" or above, even if you sit dead center, the edges of the screen will appear dark and washed out with a bad viewing angle.

The two best display technologies to get a good viewing angle are IPS (in-plane switching) and OLED. If you are interested in a display without these technologies, be sure it has a decent viewing angle. You can read more about viewing angles here and here.

IPS has very little concern for burn-in, but it is still a concern with OLED. In recent years OLED has greatly improved and image retention and burn-in can be avoided with regular maintenance. Displays will have pixel shift features and noise modes that work out all the pixels evenly. You can run these features every once in a while to prevent burn-in. You can also play special anti-burn-in videos on YouTube (full screen) to exercise the pixels to uniformity.

So if you don't mind the hassle, you can manage an OLED with low risk.

That said, OLED was almost exclusively for TVs and has only recently been introduced for computer displays. The current options are quite large and fairly expensive, as you alluded to. So if you are trying to stay within a budget, it might be best to seek out an IPS display.

Another consideration is resolution. Everyone is obsessed with everything being 4K now. But I think increasing the resolution brings diminishing returns with regard to increased detail you can actually notice. So if you don't mind going with a 1440p monitor (about 2.5K), you can save some money on resolution and get higher quality in more noticeable areas. Personally, I feel 1440p gives you a nice, noticeable bump in detail over 1080p. Whereas going from 1440p to 4K (2160p) is less noticeable unless you have very good vision.

Another benefit to 1440p is that video games are much easier to run on high quality settings with a reasonable GPU. And you can use technologies like super sampling (Nvidia calls this DLSS) to increase the detail you may lose from not going 4K.

The only concern I'd have with not going 4K is if you edit 4K video. It will be difficult to do a pixel level analysis of your footage otherwise. But other than that, you can still watch 4K content on a 1440p monitor and because it is being downsampled, you will still notice a nice bump in detail.

So if you don't have a reason to get a 4K display, I think 1440p is worth considering.

The next concern would be color. Or color gamut. This is how many colors the display can accurately reproduce. If you don't do any art or video color grading, you'll at least want something that does 95 to 100% of sRGB. That is the color space the entire internet uses. And if you are going to be watching HDR movies, you might want a display with a decent percentage of the P3 color space as well. Doesn't need to be 100%, but the higher the better. And for those who do art, a good percentage of Adobe RGB is recommended.

Also, many manufacturers offer displays that come pre-calibrated from the factory. If color accuracy is important, I would seek out one of these displays with a Delta E rating of 3 or less (lower is better).

A newer factor in displays is peak brightness. This is measured in "nits." In standard dynamic range (SDR), video only needed to reach 100 nits. Most HDR content is mastered to reach 1000 nits. In the future, that number will be 4000. And if micro LED technology ever becomes affordable, we may go up to 10,000 nits. But almost everything is around 1000 at the moment, so that is a good number to shoot for.

HOWEVER, because HDR is tone mapped (the brightness of your display is factored in and the content is adjusted accordingly), you can still get some benefits of HDR, even if you cannot do the full 1000 nits.

All monitors can do 100 nits for SDR content. But with more things being displayed in HDR, having more nits will give you a better experience. This does not mean your display will blind you. Usually bright stuff only takes up a small portion of the screen. But having more nits allows highlights to really pop and feel immersive. A lightsaber might actually feel hot and dangerous on a bright enough screen.

Computer displays are often rated as HDR400 or HDR600 or HDR1000 based on their nits. The HDR400 isn't great for HDR content. If you can do 600 or above within your budget, you'll get a better experience. If you are going to watch movies, this may be a feature you prioritize.

I know you mentioned contrast ratio, but I'm afraid that is a little complicated to answer. It can depend on other aspects of the monitor and the viewing environment. So I'll try to give you the info you need to figure out if the display you select will suit your needs.

Manufacturers can use tricks to fudge their contrast ratio in product descriptions, so it is best to go to an independent review website like RTINGS to see what they measured. (They do good TV and monitor reviews too.) You'll see that OLED displays are said to have "infinite" contrast ratio, due to being able to turn off pixels completely. Which means it is probably time to move to a new metric because that gives very little info on the dynamic range of the display (the difference between the darkest and brightest thing it can show).

You definitely want a decent contrast ratio for your display, but this can be subjective. If you have a nice bright screen, your brain may feel the contrast is fantastic, even if the actual darkest black point of the monitor isn't great. If something is really bright, then dark things will *seem* darker by comparison. And if you are viewing in a dark environment, the contrast will look even better. So this is where seeking out a professional reviewer's experience of the monitor can be helpful. One monitor's 4000:1 ratio might be a different experience than another with the same measurement.

Because TVs are generally larger and can have more backlighting zones, they can get decent black levels without OLED. But smaller computer displays have more difficulty in reasonable price ranges. So manage your black level expectations if you go with an affordable IPS display. They can get bright, but they aren't great at blacks like OLED. I'm afraid that is just a limitation of the tech. In fact, getting a brighter display might be preferable to a better contrast ratio. And it will be easier to see if you are in a bright environment.

Most IPS displays are going to be between 1000:1 and 5000:1 and while it does make a difference, if you sit it next to an old plasma or an OLED, you're going to be disappointed. So I would not make contrast ratio a super high priority with IPS, because non-OLED computer displays just aren't going to give you inky blacks. I would say 2000:1 or better is going to give you a decent experience. But, again, I would seek out reviews rather than trust the official product specs when it comes to the quality of the blacks.

And one final consideration you may want to factor in is the refresh rate. This is mostly for gaming. Most displays will give you at least 60 Hz or 60 "refreshes" per second. Gamers tend to like 120 Hz or higher. This won't affect movie watching very much as nearly everything except Gemini Man is 24 fps.

TLDR overview...

Get an IPS or OLED display for a good viewing angle. I personally feel this is the most important feature.

Choose a resolution. 1440p can allow you to increase quality in other areas to maximize your budget. Only get 4K if you have a legit reason or you have fighter pilot vision.

Color gamut or number of colors. Try to get 100% of sRGB for web content, 90% or above of Adobe RGB for art/photography, and 90% or above of P3 for HDR movies and video editing.

If color accuracy is important, look for pre-calibrated displays that have a Delta E of 3 or less. (Lower is better)

HDR brightness. If you want to experience good HDR, you'll want the brightest screen possible (measured in nits). HDR600 or HDR1000 are great. If you don't care about HDR, then don't worry about the rating.

Contrast ratio and black levels. It's going to be meh on pretty much anything but OLED. 2000:1 or better is a good goal to shoot for, but be sure to check independent reviews for the subjective experience of the black levels. Dark viewing environments help too.

Refresh rate. 60 Hz is fine for most things. Gamers prefer 120 Hz or faster. And if you are a competitive gamer, you may want to seek out more info on "variable refresh rate" and "pixel response time."

Pick the variables above that seem most important to you and then seek out a display that does those things decently within your budget.

[freeonlineworkouts]

Full Body dumbbell Workout

Here’s a full-body dumbbell workout that targets all major muscle groups. This routine is perfect for building strength, improving muscle tone, and boosting overall fitness. Perform this workout 2–3 times per week, allowing at least one day of rest between sessions.

Warm-Up (5–10 minutes)

Jumping Jacks: 2 minutes

Arm Circles: 1 minute forward, 1 minute backward

Bodyweight Squats: 1 minute

Dynamic Stretches: Focus on legs, shoulders, and back.

Workout Structure

Perform 3 sets of each exercise.

Rest for 30–60 seconds between sets.

Adjust the weight of the dumbbells to match your fitness level (challenging but manageable).

1. Dumbbell Squats

Target: Quads, glutes, hamstrings, core.

How to:

Hold dumbbells at your sides or at shoulder height.

Lower into a squat, keeping your chest up and knees aligned with your toes.

Push through your heels to return to standing.

Reps: 10–12

2. Dumbbell Bench Press (or Floor Press)

Target: Chest, shoulders, triceps.

How to:

Lie on a bench or the floor with dumbbells in hand.

Press the dumbbells upward until your arms are fully extended.

Lower the dumbbells back to chest level.

Reps: 8–10

3. Dumbbell Bent-Over Rows

Target: Upper back, lats, biceps.

How to:

Bend at the hips with a flat back, holding dumbbells in front of you.

Pull the dumbbells toward your torso, squeezing your shoulder blades together.

Lower the dumbbells back to the starting position.

Reps: 10–12

4. Dumbbell Romanian Deadlifts

Target: Hamstrings, glutes, lower back.

How to:

Stand with dumbbells in front of your thighs.

Hinge at the hips, lowering the dumbbells while keeping your back flat.

Return to standing by squeezing your glutes.

Reps: 8–10

5. Dumbbell Shoulder Press

Target: Shoulders, triceps.

How to:

Hold dumbbells at shoulder height with palms facing forward.

Press the dumbbells overhead until your arms are fully extended.

Lower the dumbbells back to shoulder height.

Reps: 8–10

6. Dumbbell Lunges

Target: Quads, glutes, hamstrings.

How to:

Hold dumbbells at your sides.

Step forward with one leg and lower your hips until both knees are at 90 degrees.

Push through your front heel to return to standing.

Alternate legs with each rep.

Reps: 10–12 (per leg)

7. Dumbbell Bicep Curls

Target: Biceps.

How to:

Hold dumbbells with palms facing forward.

Curl the dumbbells toward your shoulders, keeping your elbows close to your body.

Lower the dumbbells back to the starting position.

Reps: 10–12

8. Dumbbell Tricep Kickbacks

Target: Triceps.

How to:

Bend at the hips with dumbbells in hand and elbows bent at 90 degrees.

Extend your arms backward, squeezing your triceps at the top.

Return to the starting position.

Reps: 10–12

9. Dumbbell Russian Twists

Target: Core, obliques.

How to:

Sit on the floor with knees bent and feet off the ground.

Hold a dumbbell with both hands and twist your torso side to side.

Reps: 20 twists (10 per side)

10. Dumbbell Calf Raises

Target: Calves.

How to:

Hold dumbbells at your sides.

Rise onto your toes, squeezing your calves at the top.

Lower back down slowly.

Reps: 15–20

Cool-Down (5–10 minutes)

Stretching: Focus on major muscle groups (hamstrings, quads, shoulders, back).

Deep Breathing: Relax and lower your heart rate.

Tips for Success

Progressive Overload: Gradually increase the weight or reps over time.

Form First: Prioritize proper form to avoid injury.

Hydration: Drink water before, during, and after your workout.

Rest: Allow at least 48 hours of recovery before repeating the workout.

This full-body dumbbell workout is efficient, effective, and can be done at home or in the gym. Let me know if you’d like a customized version! 💪

[healersupreme]

HEIGHT GAIN OF ONE INCH IN 48 HOURS. ACUPUNCTURE HEIGHT INCREASE, BEING TALLER, DR PRAKASH VEREKAR

Height increase after adult age is impossible according to modern science. Being Taller thus becomes unfulfilled dream.

My GURU Prof Dr Sir Anton jayasuriya, formulated a method of Acupuncture Treatment to increase height of a person any time in the life. He suggested point Bahui, then 3 points of endocrine stimulation at the BOTH sides of the neck. Jiaosun, Neck futu, and Jianjing .

For muscle relaxation during height increase we add point Yanglingquan on both legs.

Exercises are suggested for relaxation, and stretching. But never hanging by both the hands, as this is contra indicated.

We are treating patients since 1993. Most of all the patients got very good results. One of them increased 18 inches of height.

In 1932 some expert had, with reasoning suggested a point of stimulating Pituitary gland for increasing height. This too along with Prof Dr Sir Anton Jayasuriya’s method gives instant and lasting results. There is constant but very slow growth in the bones to increase height.

There are many number of factors influence increase in height. Some are of common knowledge, many are not known. It seems all the systems of the body and the psychological state plays positive or negative effect on the growth and determines how fast one grows.

According to modern science once the epiphyseal plate is converted into bone there is no more increase in length of the bones.

According to Ayurveda and Traditional Chinese medicine no process in the body stops completely and totally. We see examples of women getting pregnant naturally after age of 60, even 70 years of age.

Similarly the least important process in our body, namely increase in height may get rekindled any time in adult life. i

Acupuncture is an ancient medical system. More than 5000 years old. Acupuncture treatment can definitely increase long bone. As we have done many times in our clinics. Recent case of Hyderabadi patient having one leg 6 inches shorter than the other. With acupuncture treatment we could increase height of almost all the patients. Some could get more and some less. The special exercise definitely helps to increase height at a better pace.

Once increased the height is either constant or is increasing slowly. Depending on many factors. But fact remains that those who exercise as per our instructions increase more than those who do not exercise.

Rarely the height increases within few hours. It is rare but it has happened many times.  

[optimal-living-lab]

Health and Fitness: Tips and Benefits

Health and fitness are two interrelated concepts that affect our well-being and quality of life. Being healthy means having a good physical and mental condition, free from diseases and disorders. Being fit means having the ability to perform physical activities with ease, strength, and endurance. Both health and fitness can be improved by following some simple tips and enjoying some benefits.

Tips for Health and Fitness

One of the most important tips for health and fitness is to exercise daily for at least an hour. Exercise can help you burn calories, strengthen your muscles, improve your cardiovascular system, and boost your mood. You can choose any type of exercise that suits your preferences and goals, such as walking, running, cycling, swimming, dancing, or lifting weights. The key is to be consistent and challenge yourself gradually.

Another tip for health and fitness is to eat the right foods and portion each meal. Eating a balanced diet that includes fruits, vegetables, whole grains, lean proteins, healthy fats, and water can provide you with the nutrients you need to function properly and prevent diseases. You should also avoid or limit foods that are high in sugar, salt, saturated fat, and processed ingredients. Additionally, you should control your portion sizes and avoid overeating or skipping meals.

A third tip for health and fitness is to keep track of calories and food intake per day. Knowing how many calories you consume, and burn can help you balance your energy intake and expenditure. This can help you maintain a healthy weight or lose weight if needed. You can use a food diary, an app, or a website to record what you eat and drink every day. You can also use a calorie calculator to estimate how many calories you need based on your age, gender, height, weight, and activity level.

A fourth tip for health and fitness is to be sure to get enough sleep. Sleep is essential for your body and mind to recover from the day’s activities and prepare for the next one. Sleep can also affect your appetite, metabolism, immune system, mood, memory, and concentration. You should aim to get at least seven to nine hours of quality sleep every night. To improve your sleep hygiene, you should follow a regular sleep schedule, avoid caffeine, alcohol, nicotine, and screens before bed, create a comfortable and dark sleeping environment, and relax before sleeping.

A fifth tip for health and fitness is to stay motivated. Motivation is the driving force that keeps you going despite the challenges and obstacles you may face. To stay motivated, you should set realistic and specific goals, track your progress, celebrate your achievements, reward yourself, seek support from others, join a group or a class, find a workout buddy, or hire a personal trainer. You should also remind yourself of the reasons why you want to be healthy and fit.

Benefits of Health and Fitness

Health and fitness have many benefits for your physical and mental well-being. Some of the benefits are:

Reduced risk of chronic diseases: Being healthy and fit can lower your chances of developing conditions such as heart disease, stroke, diabetes, cancer, osteoporosis, arthritis, and obesity.

Improved balance and coordination: Being fit can enhance your ability to maintain your posture, move gracefully, avoid falls and injuries.

Increased energy levels: Being healthy can boost your metabolism and provide you with more fuel to perform your daily tasks.

Enhanced mood: Being fit can release endorphins in your brain that make you feel happy. Being healthy can also reduce stress hormones that cause anxiety.

Better self-esteem: Being healthy and fit can improve your appearance, confidence, and self-respect.

Conclusion

Health and fitness are important aspects of our lives that we should not neglect. By following some simple tips such as exercising daily, eating right, tracking calories, getting enough sleep, and staying motivated, we can improve our health and fitness levels. By doing so, we can enjoy many benefits such as reduced risk of chronic diseases, improved balance and coordination, increased energy levels, enhanced mood, and better self-esteem. Health and fitness are not only good for us but also for those around us who care about us. So, let’s start today!