#Kettlebell form

[healthmonastery]

Unleash Your Inner Strength with Kettlebell Workouts: Swing into Action!

Hey there, fitness enthusiasts and curious minds alike! If you’re on the lookout for a workout that’s more exciting than a morning coffee and packs a punch like a superhero, then it’s time to dive into the exhilarating world of kettlebell workouts. Hold onto your imaginary capes as we take you on a journey through the dynamic realm of kettlebell swings, snatches, and squats that promise to��

[fitnessmith]

Travail, fitness et longévité : L'évolution du bien-être dans la vie moderne

NOUVEAU 👉 Travail, fitness et longévité : L'évolution du bien-être dans la vie moderne. Vidéo complète à retrouver en bio @fitnessmith ou sur mon site en lien.

Aujourd’hui, tout le monde est concerné par la sédentarité, même les métiers les plus actifs. Ce manque de mouvement réduit l’énergie et rend léthargique. L’OMS recommande de pratiquer entre 150 et 300 minutes d’activité physique d’intensité modérée, ou 75 à 150 minutes d’activité physique d’intensité vigoureuse par semaine. Une combinaison des deux est également bénéfique, même au-delà de 65…

[wraith-of-thiodolf]

my buddy came to me for work-out help because our other buddy who has more experience than myself in personal training just really sucks at it

[fourmoony]

𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐭𝐫𝐚𝐢𝐧𝐞𝐫

f!reader x Personal Trainer!James

summary: reader has a massive crush on PT!James

cw: working out, weight training, pointed out muscle definition

"You've got three more, for sure." James urges you on, looking far too relaxed for your liking where he stands above you, his arms crossed over his chest and his stupidly big muscles bulging against his thermal long sleeve.

Your abdominal muscles feel like they're ripping apart. If you weren't concerned about the ten kilogram kettlebell falling from where it's raised above your head and cracking your skull open, you'd consider throwing it at James' stupidly amused face. You raise your legs, put them back down and James counts, "Two more."

It takes every bit of energy, every morsel of motivation to finish the final set of leg raises, and you allow the kettlebell to tumble out of your grasp and to the left with a loud exhale of pain. You've been attending Personal Training with James long enough to not be embarrassed about the groan that follows, or the way you curl up into a ball. It's nearing the end of your hourly session, and James laughs at your dramatics. "You're not gonna catch your breath with your lungs constricted like that." He chides, and his hands comes into view.

You grumble, hating that you know he's right. Your muscles squeeze uncomfortably as he helps you up, despite you allowing him to take most of your weight. You've seen him workout, before, you know he pulls double your body weight with ease. He smiles wide when you're standing, gives you a little tug until you're stumbling closer to him. He smells like the gym, a little bit of woodsy cologne.

Your cheeks heat and you release his hand with a quiet, "Thanks." It's not like you're blind, James is beautiful. He's ripped and he's tanned, and his hair is stupidly soft. But it doesn't help that he's cheeky and funny, or that he's such a nice guy you always feel guilty for the profanities you spew at him on shoulder and back day. James picks up your abandoned kettlebell with ease and sets it on the bench you've claimed in the small studio gym.

"You good to hit legs for a couple before we finish?" James asks, and you know you don't have much of a choice because he's already turned and is walking towards the barbell weights in the corner.

You hum, reaching for your bottle of water, "Sure."

James lifts two twenty kilogram plates and walks them over to where you're standing. You try not to look at the way his muscles pop with the weights in each hand and James pretends not to notice you growing flustered. He sets them down next to each other and does the same again. By the time he's done, you've caught your breath.

"Elevated Sumo Squats," He gives you a knowing grin. He's fully aware how much you hate these, and he's unapologetic about it. "You know the drill, foot on each set of plates, squat until the kettlebell touches the floor."

You nod, "'Kay."

James holds out a hand as you step onto the weight plates, careful they don't slip out from under you and then hands you the kettlebell. "Try for ten. If you get to ten, we'll go for twelve."

You huff, a smile playing at your lips, "Just say try for twelve, James."

"Okay," James grins, "Go for twelve."

With a petulant eye roll, you start. The first set is never the problem, and James knows this. He watches you closely, an eye on your form at all times. You try not to think about the fact half of his job is staring at your ass, and you definitely try not to wonder if he likes what he sees. Sleeping with your Personal Trainer would be wildly inappropriate. You know James takes his job seriously, but it's hard not to imagine such things when he's standing over you muttering affirmations and praise. It's even harder when he reaches forwards, his fingertips grazing the top of your ass cheek, his voice low as he murmurs, "Keep your head up, back straight. You'll feel it more here."

You nod, mouth dry. "Like this?"

James nods at your corrected form. "That's ten, try two more."

The weight thuds against the ground when you're done and James helps you off of the plates. "How'd that feel?" He asks, fingers gentle as they grasp your wrist, turning it until he can read your heart rate from your smart watch.

"Like I'm gonna be waddling, tomorrow."

James huffs a laugh through his nose, "Well your heart rate is in zone four."

"Gross, so unfit." You snatch your wrist back.

He shakes his head, hands you your water, "Means you're working hard, pushing yourself. And pushing yourself gets results."

You answer with a shrug, swallow the water. James takes it back, nods his head to the plates. "Go again, this time, hold a half squat on the way back up for a couple seconds."

"That's hateful. You're being hateful."

"You got it." James encourages.

James' eyes your form carefully, nods subtly to show he's happy with it. "Working tonight?" He asks.

He has an incredible talent for making conversation at the worst times but you indulge him nonetheless, always willing to talk to him outside of what muscles you're working, and how to correct your form. "Nah. A rare day off."

"Lucky."

You smile, "Yeah, I feel so lucky right now."

James laughs. He laughs like a summer breeze. His eyes light up and his lips twitch. For a guy who looks like he could drop absolutely anyone who came near him, he's incredibly soft-hearted. It always stuns you, how kind and bright he actually is.

"You have clients til' late?" You ask, even though it feels like your lungs might explode.

"Thats eight," James tells you, "No. Just one after you."

You nod, "Early finish. Work harder, Jamie."

James unfolds his arms to point at you, tsking before he orders, "I was gonna have you stop at ten. Go for twelve, now."

It goes on like that through your final set, steady conversation that barely leaves the area of general small talk. You help James put the weights away, even when he tells you not to bother, even though you can only lift one where he lifts two. He checks your watch again, is happy with how hard you've pushed yourself.

"Are we taking progress pictures, this week?" You ask, scooping up your water bottle and car keys.

James shakes his head, "Next week, but I wanna show you something."

He guides you to the mirror against the weight wall where he stands behind you. It's hard to ignore the way he towers over you, almost swallowing you whole, and the inappropriate thoughts that spring to mind, the things you could do in the mirror, the things you'd love to see him do. You swallow. James lifts his hand, his fingertips grazing your shoulder, "You see how your shoulder is more rounded, now, instead of flat?"

You nod, scared to speak.

"That's muscle. It's the same here," His fingertips blaze a burning trail down your arm, "Your biceps, your abs," They skim over your waist, dip around your back, "Your glutes, your thighs, calves," He removes his hand, fingers flexing at his sides as though he's physically straining not to touch you. "All the muscle is growing. You're getting along so well you don't need progress pictures to notice it anymore."

Your face feels like it's on fire, your body leaning back into him until you feel the heat of his body, your shoulder brushing his arm. "So you're worth the money, then?" You ask, voice hoarse.

James smirks, his eyes lighten a little, "Oh, for sure."

Your eyes meet in the mirror, his head tilts a little downwards into a nod. "Same time next week?" He asks.

"That works." It comes out in a breath, your eyes unable to leave his.

You're not sure what normal behaviour is from a PT, but this doesn't seem like it. The thought of him acting like this with other clients makes your tummy twist uncomfortably, and you come to the startling realisation that you may be well and truly fucked. There's a reason you look forward to going to the gym, even though it takes all of your energy, there's a reason you save your nicest gym sets for the days you attend training. There's a reason you find yourself purposefully having the wrong form, if just to feel James' touch. It's wildly inappropriate, you know that. But you can't stop it or change it.

James nods, "Okay, well. You did great today. You should be chuffed."

He's so genuine, so nice, so fucking handsome. His brows hook in the middle at your hesitation, the way you force a smile onto your lips as you step away, turn to face him. "Thanks, James."

"Give me a message if you need anything, but if not, I'll see you next week." His eyes flick to the metal door, which creaks open and his next client comes through.

You hate the way you feel relief at the man who waves at James, the fact it's not some beautiful, toned woman. It makes you feel childish.

"Cool. Bye, James."

He waves, letting you start to walk away before he approaches his next client. The door swings shut behind you after a small smile to the man waiting, the cool air dousing you with a cold, startling reality. Your relationship with James doesn't extend past the gym, past a professional setting where you're paying James to train you. He'll never see past that.

And if James is inside the gym getting shit from his best friend about flirting with his cute client, about being so stupidly infatuated that he's come into work on his day off just because it suited you best, well, that's no ones business but his.

[whowantshota]

omggg I love your writing especially the perv!jun one,, can I possibly get a perv!mingyu on too🫣🫣

pervert!kim mingyu

warnings ☆ MATURE CONTENT AHEAD, smut, inappropriate touching, pervert!mingyu, fitness trainer!mingyu, nonconsensual filming, afab reader x kim mingyu

a/n: @hanniebannie also asked for this but i accidentally deleted the request. also to make it easier to understand, the exercise reader is doing is called good mornings. i couldn't find a better way to describe it so searching it up might help

i'd actually go feral if i had a pervert!gyu

pervert!mingyu who's your fitness trainer. when you had said you wanted to start working out, your friend chan had recommended him to you.

you weren't very comfortable at first with the idea of having a male trainer, but pervert!mingyu is quick to put you at ease. always feeding you words of encouragement. but you're so cute, so don't blame him if he has some other thoughts too.

pervert!mingyu who takes you through an easy core worker for your first session. he stands over you and watches you, big hands grabbing your hips to fix your form. it's not his fault if his hands linger a little longer than supposed to, right?

pervert!mingyu who wants to tear your spandex apart and fuck you on the floor—see your soaping cunt squeezing around his cock. he's got a hard on all throughout his workout thanks to you! only fair if you help him take care of it.

pervert!mingyu who has you today for a private session. you're on leg and glutes today. he hands you a kettlebell and tells you to start with squats. pervert!mingyu standing behind you with his arms folded over his chest, unbeknownst to you he's palming himself through his pants.

"you've got to arch your back a little more," he murmurs, stepping close to you. his broad chest is pressed up against your back and you can feel his bulge press up against your ass.

pervert!mingyu who slots himself between your cheeks, firmly gripping your waist. he gives you the green to start the next exercise, eyes tracked on the way you bend at hip, ass pressing up against him even more than before. he throws his head back, groans. "yeah...just like that."

pervert!mingyu who loves the sounds you're making. doesn't matter if it's from the workout or from the way he touches you, you sound fucking delicious.

pervert!mingyu who calls the workout off early, forces you onto the mat and into a downward dog. slips you out of your spandex and pushes his fat cock inside of you. he loves the way your pussy feels, eyes rolling back as he pounds into you.

pervert!mingyu who cums faster than he had expected, overstimulated and moaning your name as he fucks you through your own orgasm.

pervert!mingyu who misses you the second you leave the gym, needs to be inside your cunt again. he distracts himself by going through the cams, fisting his cock as he replays the video footage from just a few hours ago.

of course he removes it from cctv's later, uploads it to his computer and brings it home. pervert!mingyu who's excited to make more film with you at your next session, and doesn't want to share that pussy with anyone else.

[irisintheafterglow]

there's one week out of the entire year iwaizumi hajime loathes: back to school week at the gym.

as an athletic trainer? sure, he's happy for all these new students stepping out of their comfort zones and trying out their campus' amenities. as your boyfriend? he's one more lingering look away from hurling a kettlebell at whoever stares at your body for too long.

"haji, my love. you're scaring the new kids," you chide, setting the squat bar with your warmup weight back on its hooks.

"not my fault they've got wandering eyes," he grumbles, his usual approachable demeanor nowhere to be found. "how many plates, babe?"

"i'll do one for now, but grab me two ten's just in case. i'm trying to take it easy today, but not too easy," you request after a sip from the water bottle he'd gifted you for your first anniversary. a gold volleyball charm the size of your fingernail dangled from the side on a keychain, identical to the one hanging from his car keys.

"you can do two plates in your sleep. i'd say three is where you start to struggle," he points out while rolling you the weights, ever the cheerleader in testing your strength to its limits. "but do what you feel's right for today. don't worry about those assholes who keep lookin' at you." as you work through your sets and add on plates, you vaguely hear your boyfriend's firm mutters of warning as fresh faces pass by.

keep it moving.

eyes elsewhere, buddy.

look there one more time and i'm gonna call security, newbie.

maybe it's because he's preoccupied with playing security guard, or maybe it's because you want to show off, but you end up sliding on a bit more weight than you can handle on your best days. your legs wobble on their own, the strength in your quads gradually fading as muscle failure sets in. you shake away a few beads of sweat that drip from your forehead and will yourself to dig deeper.

"there you go, baby. that's it," hajime murmurs encouragingly, the note of awe in his voice evident. "doing great. just a few more."

"haji, i don't think i got this one," you chuckle nervously, your chest heaving with deep, hurried breaths. "might be...fuck...a little too close to the sun, here...shit."

"say the word and i'll get you, honey," he reassures you, smirking at your colorful strings of curses that you only said when you were really pushing it. his eyes scan your body for any inkling that your form is deteriorating; like he promised you the first day he convinced you to go to the gym with him, his number one priority will always be your safety. whether that be creeps who keep stealing glimpses at your legs or attempting a new pr, he vowed that he would be there to protect you. "two more, baby. you're killing it."

you better back the hell up before i make you, he quietly threatens to a duo of freshmen that were inching closer to you from a blindspot in your vision. as he's glaring daggers, you're blinking away dark spots in your vision and trembling by the time you finish your last rep.

"haji, babe, you got me?" your body feels like it's frozen in a squat, unable to push yourself back up no matter how much you tried. maybe this is how atlas felt when he was holding up the world, you think to yourself. hajime's definitely gonna tease you for that one, later.

"you need me?" he's behind you in an instant, enveloping you in warmth and positioning his hands next to yours. the smell of his cologne and the familiar shape of his body behind yours give you a surge of energy, enough to force out one more word before your final push.

"please." he shoots one last look of warning to someone behind him before effortlessly helping you place the bar back on the hooks, kissing the top of your head once you've let your muscles relax. "thanks, baby."

"it's what i'm here for. i'm proud of you," he murmurs, brushing his thumb against your cheek when you turn to face him. he holds your bottle for you as you sip, your lower body still shaking even though you're only standing.

"alright." you smile once you've had your fill and re-racked your weights. you spot a pack of girls eyeing your boyfriend from the treadmills and stifle a laugh that he catches anyway. "your turn."

"what're you laughin' about?"

"it's nothing. need help with your plates?"

"i'm good, just stay there and look pretty. i'm gonna be wondering what you're laughing at for the rest of the night, though." he shrugs passive-aggressively and you roll your eyes. he follows your eyeline, zeroing in on the group batting their eyelashes at him like sirens. "hmm. friends of yours?"

"never seen them in my life," you reply. "guess it's time for me to play guard dog."

if you enjoy my writing and would like to support me, you can buy me a coffee on my ko-fi! commissions and nsfw requests can be sent through my fiverr! you can also check out my full masterlist here :)

[adolin]

do you have any tips/resources for a beginner who wants to get into weightlifting?

thank you for asking!! I love this question. I love lifting! It's Good For You (helps increase bone density & metabolic rate, and it's good for injury prevention and developing functional strength). It's also a really great confidence boost. 10/10 would rec lifting to every single person reading this — if it's an option for you, give it a try.

TLDR: familarise yourself with common exercises. pick a beginner program. follow it. profit!

A more involved answer, with resources and details, is under the cut

familiarise yourself with common exercises

There are hundreds of possible exercises out there to target each specific body part. However, most of those are what's called "accessory" movements, as opposed to "basic" exercises that will pop up over and over in most lifting routines. Ideally, you want to know how to perform these movements, using light weights or just your bodyweight until you feel comfortable with it.

CORE BRACING (ft deadbugs. genuinely lifechanging skill!)

Squats.

Hip hinge. This is useful for deadlifts, romanian deadlifts, kettlebell swings & similar movements

Push movements (for example: dumbell chest press, shoulder press etc)

Pull movements (dumbell rows & many others)

That said. Please don't stress too much over "good form". Each exercise has infinite variations and especially as a beginner, you won't be lifting heavy enough weights to make form optimisation a big concern. All bodies are different and our individual stances vary a lot depending on body proportions, flexibility levels etc. You just want to know HOW an exercise is supposed to be performed, in terms of: which muscles it activates? what am I supposed to get out of it? how to do it safely? Your bodyweight squat doesn't have to be flawless, it just has to be good enough.

BTW, you know when I said that there are hundreds of possible exercises out there? Here is a very detailed masterlist + exercise guide for exercises impacting each muscle group.

learn your way around a weight room, if you aren't familiar with it already.

Broadly speaking: the free weights (bar, dumbells, kettlebells) are good for compound exercises that involve multiple muscle groups. The various machines are ideal for "isolation" exercises that target fewer specific muscle groups.

If you already know what's what, then skip this bit! But I've talked to many people who feel a bit intimidated by the weight room because they feel out of place in it, and in my experience familiarising yourself with the general layout is a good way to take away that discomfort.

And, in case this is something you need to hear: you deserve to be there, you're not taking space, and most gymgoers just want to finish their workout and shower, and won't pay specific negative attention to you. Most gyms have a weight room manager or floor trainer, at least during some shifts, and they WILL be happy to help you. If you're someone who doesn't want to be bothered while exercising, just preventively introduce yourself, say you're new

pick a program

I highkey recommend following a pre-made program instead of just fucking about on your own. Here's why

programs are well-balanced in terms of volume and muscle groups, to ensure you don't overtrain one body part and leave other lagging

they have a built-in "progression scheme" that will allow you to move to a higher weight in an optimal way — basically, you'll see strength advantages sooner

they help navigate information overload. There is SO much information about fitness out there that acts as an entry barrier. Following a pre-made program really helps with that.

If you have a gym membership, you may have the option of one "free workout program" made by a trainer who works at the gym. If that's in the cards, I'd recommend going with that.

Otherwise, I strongly recommend the "programs rec guide" over at r/xxfitness, the female fitness subreddit (the name is 15 years old but it's a queer friendly, trans inclusive space). I haven't personally done any of those, but Meg Gallagher of Before the Barbell is very solid, and that's the one I'd suggest.

get ready for DOMS

Also known as delayed onset muscle soreness. It happens 1) when you go to the gym after a while or start exercising for the first time 2) when you train a different muscle group than usual 3) when you up the intensity of a workout.

Basically, you wake up in the morning and you go OUCH!! ACHEY. That's DOMS. It happens because your muscle fibres are suffering microtears and reknitting (stronker!!) and you will feel very stiff and possibly very swollen (muscles retain water).

It'll take a few days for it to go away. IT IS SAFE TO EXERCISE THROUGH DOMS; the only thing limiting you is if you're too achy to move effectively. I recommend eating something protein heavy (more on that below) and doing some gentle exercise to make it go away faster (walking, at home-stretches or yoga, swimming if it's an option, etc.)

You DON'T want to stay in bed the whole time, because that'll only make you more stiff and make it last longer. Note that "post exercise achiness" is something that WILL go away after the first couple of weeks or so, depending on your recovery (again, gentle exercise and/or going to the gym again when you're still a bit achey is actually preferred than being completely at rest until they're fully gone away). Long term, you're NOT supposed to feel high-level soreness after working out. "No pain no gain" is mostly bullshit.

evaluate your program!

I'm always saying this, but the best exercise is the one you actually stick with. If your exercise plan is dull or fills you with dread, it doesn't matter how good for you it supposedly is — ditch it. Give yourself a few weeks of whatever program you pick, then re-evaluate: what are your favourite exercises you've done so far? Which ones you don't like? What would you like to do? Programs can and should be modified according to your preferences, and it's a lot easier to customise something that works for YOU once you're a bit more familiar with everything. For example, maybe someone at your gym is doing kettlebell swings and you think it's cool and you'd rather do those instead of crunches for your abs. Why not. Just note down what's working and what isn't, and then re-evaluate (with gym trainers if that's an option, but also, I mean it, HMU whenever).

odds and ends!!

None of these things are a big deal, but they make your life easier:

Hydrate during a workout. If you're hydrated your body works better. You'll also probably sweat during your workout. Getting through 1L of water during a 1 hour / 1 hour and a half gym session is perfectly normal.

Warm up before lifting. Something like this for a general body warmup + lighter warm-up series before going up to the weight you actually want to lift. For example: if you're squatting the bar (20kg) I'd do one bodyweight squats series, and another series holding a 10kg kettlebell or dumbell. Cool down or stretch after!

Mobility work on a day off is a good idea, even if you're no longer suffering through soreness. This is my current go-to routine, I do it about 2x week.

If possible, eat protein the evening / day after a workout. Protein is great for building muscle, and you WILL see a noticeable difference in energy level and speed of recovery by upping your protein intake. Basically: if you usually eat lentils or fish twice a week, try to make one of those times your post-gym dinner.

(In general, as a beginner you WILL see results regardless, and you don't need to optimise nutrition or anything (not to mention, it can be overwhelming / complicated to deal with.) But if you're interested in the specifics of nutrition & exercise, HMU)

keep track of your workouts! I really recommend this; it can be very inspiring to have a backlog you can look at when you want to track your progress, and you want to establish a benchmark with yourself. It can be as simple as writing down gym days & numbers in your journal if you have one; personally I use the Strong app to save my routines, and every week when I log in new workouts I modify the values depending on what weight and # of reps I hit that week. For reference, this is what a week looks like on the Strong app for me

IF I'VE MISSED ANYTHING SHOOT ME AN ASK.

[pinkestmenace]

Edit: Expanded reference sheet

WOOOO! Done just in time! @kirbyoctournament

Name: Olympea, the Pummeling Peacekeeper

Gender: She-himbo, She/Her

Age: Never ask a woman her age! (She's an adult.)

Occupation: Warrior/Hero of Yore

Species: Puffball/Starborn/Star Child/whatever the Kirby species is called.

Uh-oh, due to a temporal anomaly the Hero of Yore Olympea suddenly finds herself transported alive and well from Ancient Halcandra to the Kirby OC tournament! She doesn't know what's going on, but she'll roll with the punches and treat it like a fun dream vacation of sorts. She does like meeting all sorts of new people and trying new foods, weapons and technology. She'll have so many stories to tell her friends when she returns! It's probably for the best if she doesn't learn what disaster befell the four heroes in the regular timeline, though...

Some ground rules, just in case:

I would love seeing people's OC's interact with her! Asking Olympea questions is okay, but this is not an ask blog/rp blog and I'm not looking for extended roleplay. I may not answer your question. If I see potential for an interesting interaction I may draw it, but I can't promise anything. (Keep in mind if I don't respond right away -> 1: I'm timid and get anxious easily. 2: I may not have figured out that part of her story/the history of Ancient Halcandra yet. 3: The answer would have contained a spoiler for my fics. 4: I'm very slow at drawing.)

I'm joining this tournament for fun, so thank you for understanding!

Propaganda and Answered Asks:

Arrival

Found cupcake!

Ask (Giant upcake): quanblovk

Ask (Kettlebell): graycoin

Ask (Pet rock): anonymous

Ask (Punching): anonymous

Bonus: Punch!

Ask (Green bean): maybeher0

Ask (Fic canonicity): anonymous

Propaganda/gift art for my competitor: zeros-witness and Rimuri

Ask (Unexpected cursed hands): morp

Off to the loser's bracket

'Tis pride month! Thou knowest what that meaneth.

Bonus: Rock Rider Olympea

Weatherproof outfits

Grillmeisters

Ask (The Gospel Of The Lamp™): the-chaos-axolotl

Bonus: So Moth It Be

Olympea's Space Gauntlet

Ask (Grip strength): cauli-flawa

Bonus: Wanya-fication

Bonus: Noddyfication

Ask game: Graycoin 💫🥘☀️🐛

Ask game: Anonymous ⚔️🧋⚙️

Ask game: Anonymous 🥀 (Asks about Soul forms so CW: discussion of body horror and death!)

Propaganda/gift art for my competitors: Inufaiya and Cauliarty

Bonus: Star Allies icon

Bonus: Keigo's P.E.T.R.O.C.K. interface

Bonus: Fake Dream Buffet Costume

Bonus: Paper Mario style emulation

Bonus: Starstruck 🤝 Olympea

Bonus: Expression Practice

Bonus: Mirror counterpart Olivia

Bonus: Halloween Outfits

Bonus: Masquerade Outfits

Overview:

While she's not very big, intellectual or attuned to magic, she is unbeatably chipper and physically strong. She loves fighting and gleefully uses a variety of lovely accessories/weapons like a giant club, enchanted glaive, magitech gauntlets, etc. Her left glove allows her to access a dimensional storage. Teases hard, punches even harder. Actually quite feminine when off the clock. Loves magitech gadgets a lot. Doesn't think science or magic is better, because their society needs both. She's definitely not insecure about her height. She'd also never conjure a giant squeaky hammer to bop you over the head if you call her short.

Likes: Vegetables, Nectar, Trying new foods, The colour green, Flowers, Butterflies and moths, Pretty/cool/badass women, Her club, Brass knuckles, Tinkering, New gadgets, Teasing her friends, Seeing a certain winged magenta knight open up and feel genuine joy

Dislikes: Being mistaken for a child, Being called stupid, Stuck-up people, Seeing her friends being hurt, Strangers flicking her antennae, How much dust and scales her wings leave behind

Abilities: Able to fly. Very physically strong. Innately has access to Suplex and Hammer, but mainly uses her trusty club. Her boots and gauntlets let her emulate elements of Hi-jump, Laser and Mecha. (The boosted jump, laser finger guns and palm blasts, respectively.)

Weaknesses: Can't fly quickly. Stubby little arms limit her great strength with little reach. Distractable and a little naive. Can't resist eating strange and exotic snacks no matter the source. Seeing cute girls (she HAS to show off).

Fighting Style:

Her gauntlets are good for punching and the palms can release blasts of energy as well. They're mainly so she can hold large weapons well, since her actual hands aren't very big.

Her moth wings aren't very big either, so while she can normally fly and can still break her fall when she's armoured, she prefers to zip around close to the ground. It's often faster and easier to run and jump when she's fighting. Especially when she's wielding her heavy club. Her boots help her boost and maneuver quickly.

Don't make the mistake of thinking that because she prefers close range combat and isn't proficient with magic she can't attack at a distance. Her gauntlets possess finger laser guns and she can use her left glove (which she also wears under her gauntlet) to access her weapon hoard at all times. Who knows what else she keeps in there?

Even her civilian outfit isn't harmless. She still has access to her innate Suplex and Hammer abilities, after all. And those shoes have steel toes! Of course, the platform heels are just to keep her delicate wings from scraping across the ground when folded. No other reasons. (Like being taller.)

Design Thoughts:

Olympea is the first of the Heroes of Yore who came to me. I was thinking about how to describe the Heroes of Yore and knew I wanted at least one to be a woman. Suddenly her name resounded through my head! Then I just started associating. Olympea sounds like Olympics, so she must be strong. Pea calls to mind small, round and green, so what if she's (mostly) the same species as Galacta Knight? Peas are famous for research on genetics and alleles, so what if she was born, not formed like him? Maybe she doesn't have a lot of magical affinity. Then she needs weapons. Pea, peace, pea shooters, peas in a pod, peacemaker, pea-smacker. Let's give her a hammer, no, a club! She's strong, so what if she packs a punch? How about some gauntlets for punching? She can have a gun, wait, let's put the gun (pea shooter!) in her gauntlet's finger! She needs storage for her weapon hoard (girl needs to accessorise!) so what if her enchanted gauntlets let her access dimensional storage (peas in a pod)? Hmmm, does she have wings? There's a bug called a pea moth, so she has moth wings now. Her ponytail is twisted like a dried pea pod and not-so-coincidentally looks a bit like a cocoon when down and a boxing glove while up in a bun.

I maaay have gone completely overboard with the whole pea thing, but such is life. Although there is a bit of Hammer Lord in there as well. She doesn't hate magic, she just doesn't have a lot of affinity for it. She does enjoy tinkering and building weapons. This is how she ended up relying mostly on technology instead of magic.

She's not a knight and has no mask, because while many people depict all adult puffballs as masked knights (probably influenced by the Star Warriors from the K:RBAY anime) I personally don't think this has to be universal for their kind. How sad it would be if all they were destined for was fighting! ...And then I made her a warrior anyway. Oh well.

[paintedscales]

FFXIV Write 2024 :: Day Seven

Prompt: Morsel Characters: Nomin tal Kheeriin Word Count: 750 Notes: Digimon AU

Master List

A typical physical therapy session these days was walking on a treadmill for Nomin. After several successful weeks of building up her muscle and stamina, she was getting back into the swing of even doing short jogs. The string of successes left Nomin coming home all smiles as she did her own physical training later in her room. She had been doing arm curls with two kilo dumbbells, and then squats with an eight kilo kettlebell.

Teiamon was an excellent hypewoman herself, cheering on Nomin and even doing little exercises alongside her.

“That’s twenty!” Teiamon happily chirped, hopping up and then staying afloat in the air with a big smile on her face as she fluttered about. “You reached your goal, Nomin!”

The kettlebell was lowered to the ground and hit the rug with a rather audible thud. Nomin, though clearly breathing hard from exerting herself, stood up straight and grinned. She had been doing her stretches and exercises consistently every other day for a month now. Progress had been…well, it felt frustrating in the beginning, but now that Nomin had been able to actually lift and last much longer, she could not help but show her joy at the improvement.

“So, are you going to take Estinien up on his offer to do physical therapy with you?” Teiamon asked, hovering closer to Nomin. There was a bit of a tease to her tone as her smile turned cat-like.

Nomin’s face scrunched in response as she frowned. She would have happily taken Estinien up on his offer -- she had no idea he was actually into fitness and having an exercise regimen, truth be told. But…Nomin looked over to the full length mirror in her room, her expression falling as she looked at the fuzz of hair that sprouted from her head.

“I…would feel better seeing him…anyone, really, if I had a wig on… Just…you know, stretching and exercising with them on isn’t easy when I don’t use any adhesives to keep them on,” Nomin sighed. This response caused Teiamon to puff up and then flit over to perch herself on Nomin’s head.

“It’s just hair!” Teiamon said. “It’s already growing back, and it feels so soft! I think if anyone really likes being with you and around you, they won’t care that your hair is the way it is!”

Nomin gave an amused scoff. “Easy for you to say. You’re just a little ball of fluff and feathers!”

“And you love me!” Teiamon laughed, nuzzling Nomin’s head.

“More like I’m stuck with you, you little scamp,” Nomin shot back, reaching up and lifting Teiamon into her arms. The two of them giggled together, a bond formed over six years of having known one another. Nomin eventually settled, and she pet Teiamon idly. “But…maybe you’re right. I mean…he certainly didn’t have to visit me all that time in the hospital.”

“You can cross that bridge when you get to it,” Teiamon reassured Nomin. “If you’re shy about it, I’m not gonna tell you to go out of your way to be uncomfortable around people.”

“Yeah, I know. Thank you, Teiamon. I do appreciate you putting some things into perspective for me at least. But…yeah, let me warm up to it.”

Just then, the sound of Nomin’s phone buzzing as it vibrated against the top of her dresser surprised she and Teiamon both.

Walking toward it, Nomin released Teiamon back into the air before grabbing it to see the notification. She had a text from Estinien.

“... It’s almost like he knew we were talking about him just a little bit ago,” Nomin commented.

“Maybe he does!”

“That would be concerning,” Nomin replied, shooting Teiamon a sheepish smile. She then viewed the text in its entirety.

‘Do you want to go to the Festival of Lights in the next hour or two? No Digimon allowed, unfortunately…’

Humming in thought, Nomin looked toward Teiamon with a bit of a frown. She explained briefly the text she received. “Would you be fine staying here with Esenaij and Bayarmaa? I assume Gonetomon has a plan to stay behind wherever Estinien lives.”

“I’m fine staying here! Besides, Bayarmaa gives me so many delicious treats and morsels sometimes!” Teiamon was clearly overjoyed by the prospect of her expected scenario, flying in circles overhead before diving into Nomin’s bed and hopping around excitedly.

“You seem more excited to stay here with my siblings than coming with me,” Nomin shot. “You sure you’re not actually one of their partner Digimon?”

[findingnemosworld]

𝐥𝐮𝐣𝐮𝐫𝐢𝐚 - 𝐬𝐞𝐫𝐠𝐢𝐨 𝐫𝐚𝐦𝐨𝐬

・𝐫𝐞𝐪𝐮𝐞𝐬𝐭𝐞𝐝 𝐛𝐲: 𝐚𝐧𝐨𝐧𝐲𝐦𝐨𝐮𝐬

( 𝐭𝐡𝐞 𝐫𝐞𝐚𝐝𝐞𝐫 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐭𝐮𝐫𝐧𝐞𝐝 𝐨𝐧 𝐛𝐞 𝐰𝐚𝐭𝐜𝐡𝐢𝐧𝐠 𝐒𝐞𝐠𝐢𝐨 𝐣𝐮𝐬𝐭 𝐝𝐨𝐢𝐧𝐠 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐦𝐮𝐧𝐝𝐚𝐧𝐞 𝐭𝐡𝐢𝐧𝐠𝐬 𝐢𝐧 𝐭𝐡𝐞𝐢𝐫 𝐡𝐨𝐦𝐞, 𝐒𝐇𝐈𝐑𝐓𝐋𝐄𝐒𝐒 (𝐨𝐟𝐜) ? 𝐋𝐢𝐤𝐞 𝐜𝐥𝐞𝐚𝐧𝐢𝐠, 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐢𝐧𝐠, 𝐞𝐭𝐜. 𝐇𝐞 𝐜𝐚𝐧 𝐛𝐞 𝐚 𝐥𝐢𝐥 𝐝𝐮𝐦𝐛 𝐛𝐢𝐦𝐛𝐨 𝐛𝐮𝐭 𝐰𝐡𝐞𝐧 𝐰𝐡𝐞 𝐬𝐞𝐞𝐬 𝐡𝐢𝐬 𝐠𝐢𝐫𝐥 𝐰𝐚𝐧𝐭𝐢𝐧𝐠 𝐚 𝐥𝐢𝐭𝐭𝐥𝐞 𝐬𝐞𝐱𝐲 𝐦𝐨𝐦𝐞𝐧𝐭 𝐡𝐞 𝐜𝐚𝐧'𝐭 𝐫𝐞𝐟𝐮𝐬𝐞 𝐭𝐨 𝐩𝐥𝐞𝐚𝐬𝐞 𝐡𝐞𝐫. )

𝐭𝐫𝐢𝐠𝐠𝐞𝐫 𝐰𝐚𝐫𝐧𝐢𝐧𝐠: ( 𝐬𝐦𝐮𝐭 +𝟏𝟖 )

[ 𝐡𝐨𝐩𝐞 𝐲𝐨𝐮 𝐥𝐢𝐤𝐞 𝐢𝐭 ]

If there's one thing Y/N loved about Sergio ( amongst other things ) it was his dedication to remaining fit, now more so than ever - his body was a temple and he took great care of it which granted her a nice view of him when he did the most mundane task around the house, as opposed to what people think of him when he plays on the pitch, he was in fact; the sweetest most helpful person ever, and being extremely attractive was just an added bonus.

The kind of bonus that was doing wonders on her body right now.

She rests her back against the wall of their interior gym, her entire body covered with sweat after an intense workout; while her lover was vigorously working through another set, dressed in only his red shorts which were sinfully rolled up to display his toned body, the mere sight of him lifting the kettlebell up and down in a leisurely torturous manner granted her with yet another sinfully beautiful sight of him.

Her heartbeat starts thudding against her ribcage, her breaths grew shallow and a wet patch definitely formed across her panties, she couldn't ignore the sensation coursing through her veins.

Sergio halted his set midway to look at her through the mirror, " are you ok? " he asks with a raised brow.

A devious idea formed inside of her mind, she stood up to walk towards him with a devious smirk. " I want to help you with your work out " she murmurs with a faux innocent look.

Sergio's face contorts in confusion, " What do you mean? "

Y/N knew that Sergio takes a while to understand the hint, which prompted her to make the next move; she grabs his hand and guides it between her legs, " Your next workout is cardio, and I'll be the equipment " she leans closer and whispers in his ear, " Get you all nice and fit for when you start playing again "

Sergio chuckles darkly, " You tease " he was about to kiss her when she playfully pulls away. " Now come on "

" Catch me before the offer runs out " Y/N sings before she saunters out of the gym.

Her back faced him, head sinking in the pillow while his cock speared through her pussy, hitting new angles that she didn't even think she had before - " All this because you saw me work out " he echoes, chuckling darkly, " I guess I have to always be in the gym for you to become a mindless sex driven tease "

" It doesn't matter what you do " She half giggles, half whimpers when his inked hand wrapped around her throat. " Gym, house chores, whatever "

Sergio smirks, pressing sloppy kisses against her shoulder, " I love it when you beg, I love it even more when you take my cock so well " a guttural groan escapes from his throat and out his lips. " Your pussy is so tight, every time, it feels like the first time " he moans hotly in her ear.

" You feel so good " She moans.

" Yeah " Sergio guides her hand to her abdomen, to place directly on the prominent bulge there. " See that, you can feel it " he grins then kisses the back of her neck, " My cock buried balls deep inside of you .. "

She cries, " Yes, it feels so good Sergio "

" Can you feel that? " Sergio murmurs in her ear then tugs on it with his teeth. " Can you feel me about to cum deep inside of that pussy, you want that, don't you? "

" Yes, cum inside of me Sergio " She pleads, moaning softly.

" Come on mi ángel, you can cum again, just like you did on my tongue, come on my cock " Sergio growls, spurring her on as he felt her walls tighten around his cock. " Cum baby "

She cries out and leans against his back as she felt the shattering aftermath of her orgasm, " Fuck "

Sergio pulls his cock out and grabs her, " You're going to clean the mess you made " he demands, helping her to kneel in front of him at the edge of the bed. " Be a good cock loving slut, and suck on my cock "

Y/N grabs his the length of his cock, drenched with her arousal and greedily takes as much as she could in her mouth while she stroked the rest with her hand, her eyes look up to observe Sergio; the effects of her lips around him were evident through his shallow breaths, coupled with his digits tightly grabbing her hair to push it out of the way.

" That's it mi ángel, keep sucking on it, that's all you're meant to do " Sergio cooed, " such a good girl, taking my cock in that warm fucking mouth you got "

Her free hand travels down, her thumb rubbing her clit whilst two digits thrust in and out of her drenched pussy, the sight spurred Sergio on to thrust his cock deep inside to hit the back of her throat causing a muffled moan to escape her while he grunts. " Jesus ángel, I'm going to cum again "

She upped the pace of her ministrations, his muscles tensing in response as he shot ropes of cum straight down to her throat while she licked the remnants with her tongue before pulling back and grinning. " We should do this more often "

He hoists her up, to take her in his arms. " If working out and me doing regular chores gets you all hot and bothered, what does me playing do? "

She wraps her arms around his neck to plant the sloppiest kiss on his lips, " we have all night to figure it out "

[gingergofastboatsmojito]

Full focus

In working out like a maniac for at least 1 hour a day before going to bed, Carmy had found his solace.

He hadn't completely conquered his insomnia, but his sleep patterns had improved considerably since he'd collapsed into bed after a hot shower and an intense and painful workout session that always left him aching all over and sweating like a sinner in church. Every muscle burned like hell and every joint felt like a death threat after working out to the point where exhaustion was just a fogbank his body would trespass in a state of welcome mindlessness. Like a zombie. The only reminiscence of life he felt after the fact was the blood rushing through his veins and the pain coursing through his limbs.

Needless to say, he wasn’t expecting company when in the middle of his third set of Russian twists he had to let go of his beloved kettlebell, get up, and jogg to the door.

His sweaty face and messy hair framing it, his labored breathing that made his voice sound different, sexier, his old football jersey that he had cut shorter because he had partially burnt it trying to put out a fire a few years prior and now showed his perfect V-lines and sometimes even his bellybutton, his dick printed grey sweatpants that also showcased his perfect V-lines, his incredibly blue eyes showing surprise and also satisfaction, all of it was what Sydney saw as soon as he opened the door. And she had to remind herself to breathe after taking it all in.

"Hey there!"

"Hi, hello!"

"Come on in… What’s going on?"

"You forgot these."

She handed him a manila envelope that contained forms he had to fill out, sign, and submit the next day, well in a few hours actually, first thing in the morning.

"Natalie was furious so I thou-"

"So you saved the day, as usual…"

"Well, when you put it that way…"

"Sorry for the mess, Syd… I wasn’t expecting…"

"Oh, no no, don’t be. I gotta go now anyway, it’s almost midnight so…"

"Oh that’s not what I meant, please stay, give me a sec, and I’ll take a quick shower and drive you home. K?"

"No, it’s OK. I’ll catch a cab if I miss the train. Don’t sweat it. Well, too late for that, but, it’s fine. No worries. I mean. It’s cool, it’s fine, it’s-"

She was ranting, her speech rate had skyrocketed.

"This late? Good luck with that… No way! Lemme give you a ride, it’s the least I can do. Just… just help yourself in the kitchen and I’ll be right back. OK? Make yourself at home. Give me 5 minutes!"

"Um… OK. OK…"

Before jumping in the shower he speedily picked up his “toys” and put the kettlebell, the dumbells, the push-up bars, and the cast iron disc away as he casually tried to make conversation:

"So.. who… who let you in?"

"Your neighbor, the one with the little brown dog that looks like a squirrel."

"Oh, Mr. Washington! Yeah, he told me once you reminded him of his daughter."

"Yeah! He just told me that too. Shouted that at me, actually."

"He’s hard of hearing…"

"Yup. I’ll just wait here. OK?"

Syd sat down in the living room and texted his dad to let him know why she was running late and to reassure him that Carmy was going to drive her home soon.

"K, as you wish, I’ll be right back."

The more she went through his books the more she found herself wanting to ask him about what he had learned from each of them.

She wanted to know it all, what recipes had he already tried, which ones he didn’t like, where had he purchased that other book that was so hard to get, etc.

The pile of books by the window also served as an impromptu coffee table on top of which a little black ashtray was on display. She found that so endearing, so very “Carmy.”

She ran her index finger along the edge of that ashtray and could see him standing there by the window, smoking a cigarette, thinking about the restaurant, about Michael, about a recipe maybe… Did he ever think about her? She wondered. Her finger was still on the edge of the ashtray, tracing circle after circle, then venturing inside the receptacle to play with the ashes, drawing more circles in there. Sydney was deep in thought by then and had completely forgotten about the books, she was now only thinking about Carmy. 

In a state of semi-trance, she unknowingly got to the shelves on the wall and started inspecting each of the items there. Her curious mind was having a field day.

This red hard-cover sketchbook caught her attention and she couldn't help it, she had to know what kind of Sistine Chapel-level drawings with shading and all Carmy had come up with, so she opened it. 

If she momentarily forgot how to breathe earlier when her EC opened the door looking like a Greek God of testosterone, stamina, and cross-fit, covered in sweat, what she saw in that sketchbook straight out made her forget how to maintain a proper brain function altogether.

Each page, dozens of them, showed a different expression of her face, a different hairstyle of her braids, and a different design of her headscarves. A flawless variation of her. She was all over those pages. The resemblance was uncanny. She was beautiful on that paper, she was like enhanced but not to the point of not looking like herself, her essence was captured perfectly and she couldn’t help but be mesmerized by her own features.

That’s when Carmy showed up behind her.

She didn’t even have to ask. 

He started explaining himself immediately. He stuttered his way through that explanation as his cheeks started to burn and his mouth began to feel dry.

Her surprise didn’t allow her to close her mouth. She kept it open all along, while Carmy tried to talk his way out of that predicament.

He kinda did by saying that he always drew portraits of people and that he didn’t think they were any good so that’s why he hadn’t shown her those yet, but that if she liked them she could keep them.

After a few more moments of silent blinking, Syd, while still flabbergasted, finally managed to shut her mouth, compose herself, swallow, and then form a short sentence:

"Um… thanks."

Carmy tried to fake calm. He wanted to sound as if he had everything under control and nonchalantly said:

"So you like them?"

"Sure."

"Wanna keep them?"

"I wanna frame them."

"Oh well… OK, thanks, I guess…"

"You are sooo talented, Carmy. These are… great, I’m—I’m in awe! I don’t know what to say, really…"

"Thank you."

"How did you-"

"I see you every day Syd."

"So… you didn’t take any pics or anything like that? I mean, I never posed for these…"

"Nope, just… I thought of you… that’s all."

"Wow!"

"You wanted my full focus, didn’t you? Well, there you have it."

He smiled sheepishly.

"I’d say…"

They both laughed on the way to the car.

That ride was awkward. The tension in the car was palpable. They couldn’t hold each other’s gazes. They would just steal a look at each other now and then, at a red light mostly… Then the tension continued to build up and they kept trying to ignore it and act as if nothing happened. Syd was holding on to that red sketchbook for dear life, she held it firmly against her chest like a shield.

When he pulled to the curve in front of her house, he looked at her intendedly, but couldn’t say a word. He was still too nervous and too embarrassed. His cover had been blown.

He had been caught red-handed, loving her.

His cover was up in the air like a fucking zeppelin.

Loving the memory of her.

His cover was now a satellite orbiting around Earth.

Loving the very thought of her.

He was sure she knew that by now. She was too smart to not have figured it out.

Syd looked at him and this time she was able to hold his eyes for a moment, then she stuttered something along the lines of: “Thanks for the ride” and got out of that car as fast as she could.

The walk to her door felt endless. Torturous even.

She wanted to go back in her tracks and kiss the genius out of him but she kept walking.

When she heard him drive away Sydney felt equally sad and relieved.

As soon as she got in bed she started going over the drawings again, and she was still so blown away by them that she couldn’t get any sleep that night.

She twisted and turned and her mind kept playing tricks on her. She pictured him alone, at his place, smoking a cigarette by the window, maybe wearing sweatpants, perhaps *only* those grey sweatpants that looked so hot on him, surrounded by his amazing books and thinking of her, drawing her perfectly by heart.

Her heart was all of a sudden a wild horse.

She wanted to call him up, wake him up, listen to his voice, and ask him about each drawing. She wanted him to walk her through each of those masterpieces. She wanted him to tell her why he did that, the truth this time around, not the PR version. She wanted... him.

6:00 AM Sydney was on her way to The Bear, still wired up, with the image of her own charcoal face firebranded on her brain and her every thought circling back to Carmy.

6:40 AM She was already at work, going through her to-do list, which included a lot of things that Carm usually did because he had to run that errand downtown, that morning.

9:07 AM Carmy walked through the front door of the restaurant and went straight to the office trying to avoid Sydney.

9:08 AM Syd was in the office telling him they needed to talk and do it elsewhere because Natalie was on the way.

9:08 AM Carmy was kicking himself on the inside.

9:10 AM They were outside, in the back alley, trying to sound like 2 adults having a serious yet friendly conversation about art.

9:11 AM They were making out. No, they were obscenely sucking face. Syd’s tongue was deep in his mouth and his hands were on her back pulling her closer.

9:20 AM They were still making out in the back alley, now her back was pressed against the wall, her hands were in his hair and his mouth was exploring hers as if his life depended on it, they were running out of oxygen, but that didn’t stop them, they continued locking mouths for a moment longer.

9:21 AM They finally broke the kiss to catch a breath, now their eyes were locked, they were panting, and they were nowhere finished. He went for her neck. Then back to her lips, she did the same. His hands on her waist, keeping her pinned to the wall, pressing himself against her. Her hands all over his back, trying to learn it by touch, like blind people learn to recognize faces with their hands.

9:22 AM Tina went out the back door carrying a huge trashbag, quickly made her way to the container, and dropped it there. She only saw them when she turned around and headed back to the restaurant. At that point, her spidey senses told her *something* was up, but Carm and Syd tried their best to look like 2 innocent people who happened to just be chit-chatting about the weather. Tina decided to play it cool and shot: “Morning!” Then promptly left them to it.

9:23 AM Syd and Carmy were back in the kitchen, pretending to fully focus on the tasks at hand. Not looking at each other. Still feeling their lips on one another. Still trying to control their respective heart rates.

11:08 PM Syd was on his couch, he was on top of her, he was all over her, inside her. She was grabbing his ass and urging him deeper as she sank her teeth into his shoulder and commanded him to fuck her.

11:29 PM Carmy was smoking a cigarette by the window, in his white boxers, using the ashtray he kept on top of his pile of books and looking at her, basking in her naked beauty, memorizing it. Syd was still on the sofa, lying on her side and resting her head on her hand, looking at him, enjoying the view as well. Their full focus: On each other, only this time around none of them were trying to hide it.

:The 💋 end:

You can find more fics like this one by me on AO3.

Thanks for reading!

XOXO

[oficmag]

ISSUE #7 IS HERE!

Lucky Issue #7! This issue has everything: cults, A/B/O, gay fairy tales, consensual cannibalism, homicidal sapient octopi, and more! Not to mention you'll never look at kettlebells the same way again. It's not a Halloween-themed issue by design, but boy did our submissions fit the spooky season vibe.

PURCHASE ISSUE #7 HERE.

Issue #7’s cover, “The New Neighbor,” was created by Barbara Candiotti.

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[qrfit]

Day 5 of 5 day workout week:

Almost forgot to post my workouts! After a tiring and challenging week, I was very happy it was Friday morning! I got to working out by 9:00 a.m. and really took my time getting everything done, with good form. I had a lot of fun with it and it ended the week in a good note!

-45 minutes of strength training with a dumbell range of 8-12 lbs and a heavy resistance band. I also swapped in a 12 lb kettlebell and did additional leg work on the mat using 6 lb ankle weights.

-Cardio kickboxing with 14 ounce weighted gloves for combos and a 2 lb weighted jump rope for intervals. This particular routine had a burpee segment! I’m totally counting those 16 burpees for my 30 day challenge! 😏

Bonus: speaking of the challenge, I used what little energy I had left to pump out my 25 pushups! 💪🏽 Although, I just got a vaccine before dinner tonight, so I may have to substitute another activity until I get feeling back in my arm. 😂

[fitnessnirvana]

QUICK 30 MINUTE CIRCUIT

Try this 30-minute workout if you're pressed for time; it will help you get fitter and stronger at the same time. This whole-body workout is appropriate for all levels of fitness.

30 minute full body circuit

Equipment needed:

a pair of dumbbells

a kettlebell

a medicine ball

a weighted plate (alternatively you can use a medicine ball or dumbbell)

battles ropes

Make use of the right weights for you. We recommend the following for beginners: 4 kg dumbbells, 8 kg kettlebells, 6 kg medicine ball, and 5 kg plate.

Exercises:

Dumbbell thrusters: targeting the entire body. On the ascent, strive to be explosive. When squatting, remember to engage your glutes and strive to keep your form throughout.

Kettlebell swings: targeting the entire body. Remember to press your hips back to allow for proper hip flexion. Your glutes and hamstrings should provide the majority of your power, not your arms.

Renegade rows: focus on the back, arms, and abs. Instead of lifting the dumbbell straight up, consider lifting it toward your back pocket while keeping your hips parallel to the floor.

Alternating battle ropes: focuses on weapons. When doing this exercise, keep your back nice and straight and take a squat position to maintain your balance.

Med ball slams: targeting the entire body. Consider slamming the medicine ball firmly onto the ground as an alternative to letting it fall according to gravity.

Russian twists with plate: targets abs. Try to maintain a straight back.

Workout details:

Beginners: 30 secs on. 30 seconds rest. Complete 5 rounds.

Intermediate: 45 seconds on. 15 seconds rest. Complete 5 rounds.

Advanced: 60 seconds on each exercise, back-to-back. Complete 5 rounds. Take as little rest between rounds.

Never be afraid to contact a personal trainer for assistance if you're unclear on how to complete any of the exercises.

[lovevalley45]

untitled ficlet #337

The last time that Calder Kildé had been in the Frigid North, it had been before he left for Ezry. He knew returning that things would certainly be different, but some things would always stay the same. 

The brutal cold was strangely welcome, despite the reminder of the endless time trapped in Ultris’s helm. It was home. 

During the first few weeks he spent in Ezra’s temperate dome, of always warm yet not too hot days, he had felt uncomfortable. The training to become a Synth Knight was already tough, made more wearing by the heat he was unaccustomed to. Though he had gotten used to the unending mild weather, he was almost looking forward to the harsh winds against his face and the crunch of snow under his feet. 

As the Egg drifted into the rivers of the Frigid North, Calder could feel the chill of the nearly-frozen water permeating through the metal exterior. Though, if Sol’s knit crop-top was anything to go by, the rest of the Duck Team couldn’t. 

He sat with Sol and Callie as they cooled down after an invigorating kettlebell workout. Calder pressed his back against the metal, cold where his neck was exposed. 

“I’ve visited the Winter Court back in the Feywild, but I haven’t spent much time on the mortal plane in winter. Not outside Ezry, at least,” Callie was telling Sol. 

“Oh, man, the Winter Court must be really pretty. Like all those Crickmas cards,” he replied. 

“I heard it used to be awful when Queen Ezra the Unkind used to rule. Now with Queen Joyvre, it’s more of a winter wonderland.” She turned to Calder. “Maybe we can stop there when we go to the Feywild. You know, if you feel a little homesick after leaving your family again.”

Calder figured it wouldn’t be much of the same thing. But the light in Callie’s eyes, sparkling like freshly fallen snow in her re-emerged winter eladrin form, made it hard for him to say anything but, “That’d be nice.”

“Then we can get multiple uses out of those winter clothes Ursea gave us,” Sol pointed out. 

From the other side of the Egg, Kenna looked up from where she was breaking off chunks of a granola bar to feed to Gunk. “Do you think those clothes will be enough to keep us warm, Mr. Kildé?”

“During the day, maybe,” he answered. “It’ll be much harder to stay warm at night.”

Sol stood up. “Then I guess I better get a headstart on knitting us some blankets!”

Kenna shot Calder a pained look. He quickly intervened, if only for her sake. “We’ll just make a fire.”

“Ooh, or I can make some wintery tiny huts!” Callie exclaimed. 

It was quite nice to imagine, actually - just the four of them with hot cocoa, escaping the elements with style. He had always wanted to take Sol and Callie to visit his hometown, though he had hoped it would be under less dire circumstances. It wouldn’t quite be the winter wonderland they were dreaming of. But going home seemed better with them by his side. 

“Fine. No blankets,” Sol conceded. 

“Well, we could still use some blankets to use in the hut,” Callie said. Though she didn’t say, Calder could guess she was thinking along similar thoughts to his - if he was busy knitting, at least he wouldn’t be worrying about Swag. And he had thought his family reunion would be awkward because he had to ask about the magical artifact they’d never told him about. 

As Foster tried to steal the remnants of the granola bar in her hands, Kenna still looked worried. He couldn’t tell if it was about the squire’s aversion to knitted attire or the possibility of freezing to death. If it was the latter, he couldn’t blame her. As part frost giant, the cold posed less of a threat to him as his warmer friends. 

It was a stark difference from how he’d lived here growing up - shielded by his family, told he was too small and weak to brave the elements too much. Now, it was his duty to make sure they made it to the Ice Knife safely. The protected now became the protector, Calder figured. 

The Frigid North would never thaw or be less brutal, but he was stronger than the half-giant he’d been when he left it - especially with Duck Team by his side. 

[fitness-personal-trainer]

KILLER 7x7 Kettlebell Workout Routine

Kettlebell training has become a staple in fitness regimens worldwide due to its versatility, efficiency, and ability to provide a full-body workout. When it comes to building endurance, kettlebells are particularly effective. They combine strength training and cardiovascular exercise, making them a perfect tool for those seeking improved stamina, functional strength, and overall fitness. This article outlines a total-body kettlebell workout routine designed to enhance endurance.

Why Kettlebells for Endurance?

7x7 Kettlebell exercises involve dynamic movements that engage multiple muscle groups simultaneously. This not only strengthens muscles but also elevates the heart rate, mimicking the effects of high-intensity interval training (HIIT). The swinging, lifting, and pressing movements improve muscular endurance while challenging the cardiovascular system. Additionally, kettlebell workouts can enhance core stability, balance, and flexibility, making them a holistic fitness solution.

Total Body Kettlebell Workout Routine

Warm-Up (5–10 Minutes)

A proper warm-up prepares your body for the workout and reduces the risk of injury. Incorporate dynamic stretches and light cardio.

Arm Circles (30 seconds each direction)

Bodyweight Squats (10–12 reps)

Jumping Jacks (30 seconds)

Hip Bridges (10 reps)

Light Kettlebell Deadlifts (10 reps)

Workout: Endurance-Focused Kettlebell Circuit

Perform the following exercises in a circuit. Complete each move for 40 seconds, followed by 20 seconds of rest. Repeat the entire circuit 3–4 times for a complete workout.

Kettlebell Swings

Target: Glutes, hamstrings, core, and shoulders

How to: Stand with feet shoulder-width apart, holding the kettlebell with both hands. Hinge at the hips, swing the kettlebell between your legs, and then thrust your hips forward to swing it to chest height. Maintain a straight back and engage your core.

Goblet Squats

Target: Quads, glutes, and core

How to: Hold the kettlebell close to your chest with both hands. Lower your body into a squat position, keeping your chest up and back straight. Push through your heels to return to the starting position.

Kettlebell Clean and Press

Target: Shoulders, arms, and core

How to: Start with the kettlebell on the ground. Perform a clean to bring the kettlebell to shoulder height, then press it overhead. Lower it back to the starting position.

Renegade Rows

Target: Back, shoulders, and core

How to: Begin in a plank position with a kettlebell in each hand. Row one kettlebell towards your ribcage while keeping your body stable. Alternate sides.

Kettlebell Russian Twists

Target: Core and obliques

How to: Sit on the floor, holding the kettlebell with both hands. Lean back slightly and lift your feet off the ground. Twist the kettlebell side to side, engaging your core.

Cool Down (5–10 Minutes)

End your session with a cool-down to aid recovery and flexibility.

Child’s Pose (30 seconds)

Cat-Cow Stretch (30 seconds each)

Seated Forward Fold (30 seconds)

Side Body Stretch (30 seconds each side)

Tips for Success

Choose the Right Weight: Start with a kettlebell you can comfortably control while maintaining proper form.

Focus on Technique: Proper form is crucial to prevent injuries.

Stay Consistent: Perform this workout 2–3 times a week to see improvements in endurance.

Listen to Your Body: Rest as needed and adjust intensity based on your fitness level.

This 7x7 kettlebell workout not only enhances endurance but also boosts strength, burns calories, and improves overall functional fitness. Incorporate it into your fitness routine, and enjoy the benefits of this versatile training tool!