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davidboles · 1 year ago

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Master Your Blood Sugar: Daily Kettlebell Workouts for Optimal A1C Management

Kettlebell exercises, recognized for their dynamic, whole-body workout approach, have a significant impact on blood sugar management, particularly beneficial for individuals monitoring their A1C levels. The A1C test measures the average blood sugar (glucose) levels over the past three months, reflecting long-term glucose control. Kettlebell workouts, by their nature, can be a powerful tool in controlling blood sugar levels.

Impact of Kettlebell Exercise on Blood Sugar

Enhanced Glucose Uptake: Kettlebell exercises, often involving high-intensity interval training (HIIT), have been shown to enhance the body’s ability to utilize glucose. This is primarily due to increased muscle activity, which demands more glucose as a fuel source. A study published in the "Journal of Strength and Conditioning Research" indicated that participants engaging in HIIT workouts, similar in intensity to kettlebell exercises, experienced improved blood sugar levels.

Improved Insulin Sensitivity: Regular physical activity, such as kettlebell training, can improve insulin sensitivity. This means that cells in muscles, fat, and the liver are better able to absorb glucose from the bloodstream. The "American Diabetes Association" suggests that muscle-strengthening activities, which include kettlebell workouts, are beneficial in reducing the risk of type 2 diabetes and managing blood glucose levels.

Aiding Weight Management: Excess weight, particularly around the abdomen, is a risk factor for diabetes and poor blood sugar control. Kettlebell exercises are effective for weight loss and management, as they combine strength training with cardiovascular fitness. A study from "The American Journal of Lifestyle Medicine" highlights the efficacy of kettlebell training in reducing body fat percentage, which is directly linked to improved blood sugar control.

Stress Reduction: Exercise is known to reduce stress, which in turn, can positively affect blood sugar levels. Chronic stress can lead to elevated cortisol levels, which can affect blood sugar control. Engaging in regular kettlebell workouts can mitigate stress, thus indirectly aiding in better blood sugar management.

Daily Kettlebell Routine for A1C Management

To harness these benefits, here’s a daily kettlebell routine designed to help with A1C management. Before starting any new exercise routine, it's essential to consult with a healthcare professional, especially for individuals with existing health conditions.

Warm-Up (5 minutes)

- Light jogging or brisk walking

- Arm and leg swings

Kettlebell Circuit (20-30 minutes)

Kettlebell Swings (3 sets of 15 reps): Excellent for boosting heart rate and enhancing glucose uptake by large muscle groups.

Kettlebell Goblet Squats (3 sets of 12 reps): Focuses on the lower body, improving muscle mass and insulin sensitivity.

Kettlebell Lunges (3 sets of 10 reps each leg): Enhances balance and functional strength, important for overall fitness.

Kettlebell Deadlifts (3 sets of 12 reps): Strengthens the posterior chain, crucial for posture and metabolic health.

Kettlebell Russian Twists (3 sets of 20 reps): Targets the core, aiding in weight management.

Cool Down (5 minutes)

- Stretching focusing on major muscle groups

- Deep breathing exercises

Kettlebell exercises offer a comprehensive approach to exercise that can significantly impact blood sugar control and overall health. Their ability to integrate strength, cardiovascular fitness, and functional movement makes them an ideal choice for managing A1C levels. As always, individual workouts should be tailored to personal fitness levels and health conditions, with professional guidance where necessary.

#sugarbell #a1c #kettlebell #workout #routine

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unintentionalseductress · 1 month ago

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I saw this tiktok video a looong time ago with these two women firefighters who have toned bodies and it got me thinking of a scenario with the l&ds boys.

Imagine MC/Reader fighting some wanderes or working out at the Hunters training center and Tara or some civilian noticed just how well tone she is and decide to make a post or video about her. Now MC/Reader is know as the "Hot Hunter"

I would love to see the boys reaction to MC/Reader new found attention and all the horny comments she is getting.

Hot Hunter

Warnings: mild boner descriptions, some grinding and twerking, suggestive dialogue, mostly harmless A/n: Thank you so much for sending this in @deputy-videogamer! It was fun imagining the men's reactions to this scenario. Hope you enjoy this! Just an FYI this was combined with another similar request for Zayne getting hard at the gym for MC. Not really proofread.

You carefully set up your camera and peeked at the screen one last time before picking up a pair of weights off the rack. Although working out was mostly necessary because of your job, it was more bearable now that you had a buddy.

You glance over at Zayne, who's flexing his shoulders, having finished a set on the chin-up bar. He catches your eye, his lips forming a subtle smile before he grabs the bar and lifts himself up again. You allow yourself a brief moment of indulgence, admiring how the fabric scrunches over his broad shoulders before returning to your own workout.

You're live now and already have viewers coming in. Tara insisted that posting hunter workouts was a great way to get audience engagement since many people are focusing on their health nowadays. You demonstrated some basic exercises and how to position the weights, correcting your form as you did so.

Sweat forms on your forehead as you go through the motions, your toned muscles tightening under the skin as you curl and relax. After a few sets, you decide squats are in order. You replace the dumbells and instead, pick up a heavier kettlebell. Turning so that your audience could clearly see your form and how you were adjusting your feet, you bend, feeling your thigh muscles stretch, and your ass tensing as you went down before slowly coming back up. Suddenly there’s a surge in the audience, the numbers rising up and the phone starts to ping continuously as comments flood the live stream.

Wondering what could have happened, you’re about to get up but are spared as out of nowhere, Zayne suddenly snatches up your phone. His sharp eyes scan the screen, and there’s tension in the set of his mouth as he reads the comments.

“Zayne?” You ask from the floor, still squatting. He makes his way over to you.

“Is there a reason you’re recording your workout?” Zayne asks, his eyes still moving over the screen.

“Oh Tara suggested it. We get a lot of questions about our work out routine since we’re hunters. Why?”

“Well…it appears you may have gotten some…raunchy comments.”

“What? No way!” Your eyes widen. “What are they saying?”

Zayne’s eyes flick uncertainly to your face before he clears his throat. “Well. Most of them seem to have a fruit.”

“A fruit?”

“A peach, to be precise.” A snort of laughter forces its way from your body.

“Are you serious? There’s no way!” Zayne resignedly shows you the comments and indeed, every other one seemed to be the peach emoji.

“That hunter ass.” You’re amused as you read another one. “Hunter got the buns and the bakery. Look at that cake. Hunter workouts: the key to having a juicy peach.” The comments keep pouring in, and Zayne’s eyes darken as they get progressively thirstier. One in particular, coming from an anonymous commenter, said, “you can squat on my face miss hunter.” With a huff, Zayne ends the livestream.

“Hey!” You protest as he pockets the device. “It was starting to get good.”

“I see. So lewd compliments about your rear are ‘good’.” Zayne’s eyes have a glint in them, and sulking, you stand, all motivation for your workout disappearing like rain.

“I don’t see why those comments had to be so inappropriate.” Zayne bites out as he crosses his arms disprovingly.

“It’s the internet.” You grumble as you start to put the weights back on the rack. “Who’s polite on the internet?” You back up and bump into a sturdy wall of muscle. Before you can register what’s happening, Zayne’s deep voice growls in your ear.

“Have I not complimented you enough? Why are you looking for validation from strangers?” Caged between the rack and his body, you squirm, your ass inadvertently brushing against the junction of his thighs. Instantly, you feel him hardening, the warm, firmness of his cock pushing up invitingly against your bottom.

“Well Dr. Zayne, it looks like you were saving your best compliment for last,” you tease and innocently reach down to pick up a lighter weight, your bottom rubbing provocatively against his erection as you bend over and straighten. You stifle a giggle as Zayne spins you around, biting your lip and looking at him with mischievous eyes. Zayne's hands tighten on your hips.

“This ‘cake’ belongs exclusively to me. We’ve worked out enough. I need to raise my sugar levels."

Rafayel didn’t like working out. He made this very obvious as he grumbled during your daily jog. It’s been 10 minutes and his cheeks are red, locks of his hair out of place, and plastered to his forehead with sweat. His breath comes in pants as he tries to keep up with you.

“For being my bodyguard, you seem to always find new ways to kill me!” You look back over your shoulder and see him starting to slow down. Taking pity on him, you run in place and allow him to catch up. When he does, Rafayel moans and leans against a tree. “Are we done yet? This is torture!”

You check your phone and try not to laugh at his state. “This is hardly anything Raf. We still have 2 miles to go.”

“2 miles?!” Rafayel crosses his arms and shakes his head no. “I refuse to believe it. You’re just saying that to trick me into running more than what was promised!”

Rolling your eyes but still amused, you playfully poke his ribs. “I’m really not. C’mon it’s a beautiful day out! We’re getting all this fresh air and enjoying all the greenery-”

“Fresh and green is for bunnies! I’m exhausted. Just let me rest ok?” He drinks from his water bottle and you wait patiently for him, stretching as he does so. Two men who had been sprinting briskly around the path when you had started now slow down as they near. They glance appreciatively at you, grinning at Rafayel.

“You can run this round with us if you want. Let your friend rest.” One of them says sportingly, glancing at Rafayel’s disheveled state. Rafayel bristles at the implication.

“Hey! I was just catching my breath!”

“Of course you were!” The other man interjects quickly, trying to quell Rafayel’s ire. “You just looked like you could use the break. She looks like she has a lot of energy! Could run this whole trail before either of us make it to the halfway mark.”

Noticing the ominous shadow starting to grow on his face, you laugh, trying to dispel the tension. “Thanks. But I’m taking a break too. This was probably going to be my last mile.”

“Really?” The first man looks surprised. “With the way you were going, I thought you were going for at least 2 more. Are you a marathoner?”

You shake your head politely. “Hunter.”

“Oh! No wonder!” Both men smile dazzlingly. “Obviously hunters have to stay in good shape!”

“We do,” you say lightly, pretending to ignore Rafayel glowering behind you. “It’s a very physically demanding job.”

“Yeah,” Rafayel pipes up suddenly. “And she has very little time to herself. So we have to get going if it’s not too much trouble.”

Understanding the hint, the men nod at Rafayel. “Well enjoy your weekend then! Feel free to join us if you change your mind.” They run off and Rafayel glares at them.

“Feel free to join us,” he says in a mocking tone as he watches them sprint away. “We’re never coming back to this park again.”

“Oh Rafayel, they were just being friendly.” You start to power walk and Rafayel follows suit.

“No they weren’t! Didn’t you hear them? Let your friend rest. You look like you have a lot of energy! They were totally hitting on you!” You snort at his tone because he sounded so adorable right now.

“There’s nothing funny about strange men trying to hit on my girl. You’re already thinking of leaving me aren’t you?” Rafayel pouts, and you stop in your tracks before you fall over laughing. Cupping his sulky face between your hands, you quickly peck him on the lips, catching him off guard, because he’s blushing when you move away.

“I’d never leave you Raf. My breathless little fishball.”

“You can’t just insult me to my face and think it’s all ok!”

“Oh, so many people stitched my workout videos!” You’re lazing on Sylus’s lap as he works out the knots in your shoulders from your most recent sparring session. You wince as he squeezes a tender spot.

“Ouch.”

“Ouch? What happened to no pain no gain?” Sylus teases you.

“It doesn’t always have to hurt.” You absently open a random stitch notification and watch as a burly, muscled, man talks into the camera while holding a plank.

“Ok Miss Hunter! You said you can plank for 10 minutes no sweat! I’m gonna beat that record!” The man on the screen balances himself and the timer on the video starts. The sound of his heavy breathing fills the room and Sylus raises an eyebrow.

“Sweetie, you know you can tell me if you’re watching adult videos right?” You pinch his thigh, satisfied when he twitches.

“No need to get defensive.” His hands wander to your lower back and he continues to massage you. You watch the video intently. The man who had stitched your video was already starting to lose balance; his forearms were quivering from the effort. The timer continues counting, but right at the eight-minute mark the man groans and breaks position. He laughs and winks at the camera.

“Maybe you should give me a private lesson Miss Hunter!” he says jokingly before the video ends. The comments section is filled with comedic jabs at the man, saying he better last longer than that in other aspects.

“Pathetic,” Sylus murmurs and you startle, unaware that he had been looking at your phone.

“It’s hard to plank Sylus.” You say discipliningly. “It took me 6 whole months before I could hold for 10 minutes.”

Sylus doesn’t reply but his hands still as you open another stitch. A man giving off jock vibes fills the screen. “Ok! Miss Hunter said she could complete this whole circuit in 12 minutes! I’ve set up my workspace exactly the same way. If I beat her time, then I’ll ask her out to dinner! Wish me luck guys!” You watch in amusement as the guy starts his workout, puffing and grunting as he does so.

He was behind 2 phases when the timer rang and he stopped, flopping to the floor. “Whoo! This kicked my ass! Looks like I didn’t beat her time. But hey, maybe Miss Hunter will take pity on me and ask me out herself?”

Your notifications ping suddenly and you check them, surprised to see Sylus’s name popping up several times. “What are you doing?” You open one of your workout videos, then stifle a laugh as you see the replies Sylus has been giving to the commenters.

“You’re too fine to be working out alone.” Sylus: “Oh, don’t worry. She’s got me right there to spot her.”

“Are you a fitness trainer? Because you’ve got me wanting to follow your every move.”Sylus: “She’s not taking clients, but I’m sure a good mirror could help you with that ‘following her every move’ thing.”

“You’re perfect. The body, the confidence, the vibes—everything!”Sylus: “As her boyfriend, I agree!”

You’re way too beautiful to be single.”Sylus: “Good observation. She’s not.”

Exasperated but also entertained, you straddle Sylus’s lap, nuzzling into him like a cat. “Is the big, bad leader of Onychinus jealous of some strangers on the internet?”

“Not at all kitten. But I think it’s fair to warn them that my gains aren’t always necessarily in the gym.”

Tara holds her phone up as she captures you demonstrating how to effectively use a punching. You perform some basic karate moves, the slaps of your hands and feet kicking the bag filling the gym at the Hunter’s Association.

“Wow! These comments are so nice!” Tara encourages you as you wipe sweat from your brow.

“Are they?”

“Yeah! This one lady is saying you’re inspiring her to workout again! Another one says your arms look so sleek and toned! AND!” Tara practically squeals with delight. “This one guy is asking if you do personal training sessions!”

Tara giggles and winks at you. “Maybe you should quit your job and become a fitness instructor instead!” As she continues to film you, more comments flood the inbox, some questions, others compliments.

“This is the hot hunter I was telling you about! And he’s tagging his friend!” Tara can barely control her enthusiasm. You’re trending everywhere are #hothunter!”

“Who’s calling her a hot hunter?” Out of nowhere, Xavier steps in leaning over Tara’s shoulder to watch the screen. His eyes darken at the comments.

“Xavier!” Tara quickly puts the phone away, looking shocked. “I wasn’t expecting you to turn up.”

“Who’s calling her a hot hunter?” Xavier repeats. His tone is light but you can see the beginnings of a threatening spirit starting to take hold of him.

“No one! Just…some random person on the internet, it’s nothing serious! I mean, as her boyfriend, you have nothing to worry about!” Tara rambles, clearly sensing the ominous cloud hanging over Xavier’s head. Xavier reaches out to angle the phone and reads the influx of new comments. Tara glances over at you awkwardly, unable to break free from Xavier’s grip.

After a long moment, Xavier releases the phone and then walks over to the punching bag you’d been demonstrating on. More pings resonate from the phone as more comments come on the screen. “Don’t stop now,” Xavier prompts Tara who looks apprehensive. “Please. Tell me what they’re saying.”

You look at Xavier tentatively and reach out to hold his hand. “Xavier. It’s just people on the internet posting comments. Everyone hopes for engagement nowadays right?”

Xavier doesn’t reply and continues to fix Tara with a stern look. Swallowing, she reads a few comments. “Who’s the guy that just walked in? He’s hot.” She glances nervously at Xavier.

“Continue.”

“Is the new guy a hunter? Is he the hot hunter’s boyfriend? Is Mr. Hunter going to show us some workout moves too?”

“Hmm.” Xavier considers, then looks directly into the camera. “Greetings everyone. To answer your questions, yes, I’m a hunter too. I’m the hot hunter’s mission partner and boyfriend.” Your cheeks heat up and you push Xavier, trying to get him to cool off.

“I do have a move I’d like to show everyone watching.” Xavier continues to speak, unfazed by your subtle gestures for him to stop. He catches your hand and gently leads you away from the punching bag. He withdraws his hunter’s sword from its sheath, and it gleams under the lights as he does so.

“Hunters are trained to disarm threats as quickly as possible. Advanced weapons like my sword here are very effective.” Swiftly, Xavier raises his arm, and in one neat swipe, cleaves the punching bag into 2. Stuffing falls like cottony blood from the tear. Xavier brandishes his sword at the phone.

“That’s what happens when I try to protect my girlfriend. Pretty cool huh?” There’s a smile on Xavier’s face that’s charming, yet somehow menacing at the same time. For a brief second, the comments section goes silent. Then it starts bursting with fresh words.

“I want him as a boyfriend! So possessive I love it! Can Mr. Hunter possibly make more videos with the hot hunter?” You read them in your head and sigh.

“Well Xavier, you’ll probably be trending this week as #mrhunter.” You let out a startled gasp as Xavier firmly grips your upper arm and leads you away from the gym.

“Good. The fewer eyes on you the better.”

@brekkersgf @ladyparamount @otomegamesforlife @shddyboo @supernaturalbaesduh @sweets-kozume @theimmortalbuns @venussakura @erebus-et-eigengrau @who-mentioned-rhys-larsen

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basicfit · 2 years ago

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Unlocking Your Back Muscles: 5 Seated Row Alternatives for a Stronger Upper Body!

Benefits of Seated Row Alternatives

While seated rows are fantastic for targeting the back muscles, adding some variety to your routine can be a game-changer! These seated row alternatives not only engage your back muscles from different angles but also activate other muscle groups, providing a well-rounded workout. Plus, by mixing things up, you can avoid hitting plateaus and keep making progress toward your strength and muscle-building goals. In this post, we will discuss five Alternatives of seated row exercise. Please check out the post by clicking the provided link.

#Back Muscles #Upper Body Workouts #Seated Row Alternatives #Fitness Enthusiast #Dumbbell Exercises #Resistance Bands #Kettlebell Workouts #Muscle Definition #Strength Training #Workout Routine #Fitness Journey #Athletic Performance #Bent-Over Dumbbell Row #Wide-Grip Lat Pulldown #T-Bar Row #Cable Face Pull #Renegade Row #Muscle Activation

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drchucktingle · 1 year ago

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Hello Dr. Tingle! As you've made very clear, you write like crazy. Do you mind if I ask what your writing schedule looks like? I'm trying to bring your style of hard work into my NaNoWriMo project.

good question buckaroo i have very routine schedule (i think this kind of pattern could be part of my autistic way.) most days follow this exactly

WAKE UP AT 6AM

WORK OUT FOR TWO HOURS

first trot around the neighborhood then up the mountain this is about an hour and a half total hike (this is where i think about what art i am making for the day or listen to podcast or audiobook)

kettlebell for half hour

SHOWER AND POKE AROUND ONLINE FOR A BIT

this is just seeing what is happening on way of social media sayin hello to the world maybe having a nice bar for a snack

START WRITING USUALLY AT 9AM

first buckaroo writing session usually goes until 11 or 11:30

BREAK FOR LUNCH

usually trot out for lunch to get my brain sizzling

SECOND WRITING SESSION AT 1PM

this usually goes from 1PM until 4 or 5PM then i am done for the day. i write between 3000 and 4000 words every day, plus make a book cover or some other project like that

EVENING RELAX AT 5PM

spend time with sweet barbara. maybe go see a movie (i like movies a lot for little kernals of inspiration to get excited about art). sometimes go see my buds. maybe go trot for a dinner

late in evening probably take a dang bath every other night while reading magazines or graphic novels (chucks bath bomb budget really is out of control)

EVERY once in a while i will feel very inspired to prove love and write some more before bed

GO TO SLEEP AROUND 10:30PM AND START ALL OVER AGAIN

#buckaroo lifestyle

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knightjpg · 2 days ago

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landslide | chapter 4

chapter tags: alcohol mention, reader has a toxic boyfriend, implied cheating on reader by said boyfriend

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You dream of the ocean.

Blue against blue, hot dry sand between your toes. The aftermath of salt under your tongue. You're swimming. You look, feet kicking, hands paddling, but there's no shore to break your line of sight. The horizon stretches until it fades, a blurry blue line as vast as the world.

You don't feel afraid. You're just tired. Your arms and legs feel so heavy, and the water feels heavy, too. Waves are coming faster, weightier; you dip below and break through the surface—

until you're pulled under.

Buried alive under big heaving wells, swallowed down by surface gravity. You claw against the water, desperate, fighting for air—

and cough yourself awake. Your chest hurts, tight with the remnants of your nightmare, and for a split second you feel panic when a weight presses on you; but it's just Kettlebell who curled up on top of you somewhere during the night.

Upon feeling your hand in his fur his head lifts, big dark eyes blinking hello. Then he yawns and hops off you. Now that you're awake his job is done, and he can go annoy Mim in peace.

When you swing your legs over your bed you groan, pressing a hand to your forehead. Your temple throbs, occasional pinpricks of pain shooting like stars over your eyes.

Last night comes back to you slowly.

The bar, the too-many drinks, no sight of Dave. The kind stranger who listened to your blubbering about your boyfriend.

Hot shame rushes through you now that you recall your words in the wondrous, headache-inducing light of sobriety. God. You totally unloaded on a guy you'd never met before and then he...

He called you a cab, didn't he? And made sure you were sent home.

You bury your head in your hands and mouth the words what on earth is wrong with me.

The mortification is enough to eat you alive. You vow you'll never let it get that far again—with alcohol or waiting for Dave that long. Speaking of which...

You raise your head and grab for your phone. Predictably there's an apologetic text from Dave waiting for you:

01:24 Srry missed your calls, smthing came up with a friend x

You stare at the screen for a long moment.

Slowly, like your fingers haven't quite made up their mind yet about replying, you type out an answer.

08:50 I waited a long time for you.

You chew your lip as you send it, feeling anxious and small. When Kettlebell returns to the bed to let you know his and Mim's food bowls are still offensively empty, you shake yourself out of it and go through the motions of your morning routine.

Before you hop in the shower, however, you can't resist another peek:

09:22 Make it up to you?

You exhale.

See? He doesn't say it explicitly, but he's sorry. He'll make it up to you. He cares about you.

Life happens, things get in the way. You have to believe that. What is a relationship if you can't trust your partner?

What is a relationship if not the feeling of throwing yourself off the tightrope and waiting for the other to catch you mid-fall?

“Wear the sluttiest one you have,” Liv says. Her voice crackles on speakerphone; her face is out of frame on the video call, bending down to apply her eyeliner.

You laugh. “The sluttiest—? God, I don't know if I even have anything like that.”

You sift through your clothes again, slowly, pulling out one or two things that might make the cut. It's been a while since you've gone out with just friends, just for fun, just for yourself.

Without Dave.

He hasn't made good on his promise to make it up to you yet—says that with his holiday coming up he's extra busy, has to make sure things don't fall apart once he leaves.

The reminder of the stupid Bora-Bora trip with his stupid marketing colleague has been enough to leave you on edge.

And while you don't think Liv and you will ever become best friends she's been kind. When you texted her in a fit of tears about Dave flaking on you again you expected excuses for his sake—

You're so lucky!

—but instead she called him a cunt and said you should join her and some others to go dancing. Shake your ass and make him regret on losing out on time with you, she'd said, and even though it's not your thing you agreed.

If only to feel like you could.

“Wait, what's that one? The black one?” Liv peers into the camera. One eye is perfectly made up, smoky dark eyeshadow contouring an arched, pencilled-in brow.

“This one?” You pull the dress off its hanger and hold it up for the camera to see.

It was an impulse buy. On sale. The fabric felt soft and stretchy, and even though you could see your panties in the changing booth mirror when you bent down you loved the look of it too much to leave it.

You'd just started dating Dave. You remember you were still feeling giddy and excited with that nervous kind of confidence that made you blush and smile and think maybe I'll wear it for him one time.

It's been gathering dust in the back of your closet ever since.

“Yesss,” Liv says. “That's what I'm talking about.”

When she goes back to her make-up table you hold the dress up in front of the mirror.

It doesn't feel like you.

It feels like the person you once really wished you were, and even that wishful optimism is no longer part of your repertoire.

You turn around. “Hey, do you think—”

Your phone buzzes, covering Liv's face with a popup that says in big white letters incoming call!

You grab it quickly, throwing your dress on the bed. “Hang on, someone's calling—”

With one swipe Liv disappears, and you hold the phone to hold to your ear. Unknown number.

“Hello?”

“Simon.”

“Nice to finally meet you,” you smile, and shake the massive hand held out to you. Simon runs warm; his grip is firm and brief. “I, um. I heard about your mother passing. From Beth. I'm so sorry.”

He averts his eyes for a moment. They're a lovely warm shade of brown, starkly contrasted against his pale skin and blond lashes. Up close you see shadows of nicks and scars. Souvenirs from his work.

“Thanks.”

He hardly says another word all evening. At times it feels more like he's watching over rather than participating in your little party of friends gathered at Tommy and Beth's apartment; a hulking shadow brooding in the corner, shying away from the inner circle of light and laughter.

It'd be easy to forget he was there, but you don't.

You're a little fascinated by him. If Beth is like your sister, what does that make him? Family by-proxy-by-proxy. You've heard enough about him to decide he's got a good heart underneath his withdrawn demeanour, and it makes you eager to forgive what others might see as rudeness.

You sneak looks all throughout the get-together, in between board games and salty snacks and bad jokes. Try to map his heavy brow, his serious gaze, the scar running over his chin that mirrors the one Tommy has on the back of his neck.

After the first few times you chalk it up to coincidence. But when you look again, again—those brown eyes meet yours. It confirms:

Simon's been looking at you, too.

“I don't understand,” you say.

You're not convinced this isn't a prank call. No, worse—a scam. Even when “John” reads out Joseph's place, date, and time of birth—even when he could tell you Beth's middle name or Tommy's last place of work.

There's just no way.

“Just... after eight years? Isn't that a crazy long time...?”

A begrudging pause. “I can't tell you everything, sweetheart. Confidential. You understand.”

You try to. Simon left you something, John said. Wouldn't say what. Couldn't say how. But it's for you, if you want it, just making sure—

Of course you want it, you tell him. You have a P.O. box, he can send it anytime—

“It was requested you receive it in person,” John says. “On base.” Paper is shuffled and shifted in the background. Faintly you hear a door open and close. “There's one not too far from your address.”

“John” gives you the directions, and a quick google shows that he's not lying; there really is a base close by, and it fits John's description.

“Okay. Um... Do I need to bring anything?”

“Your ID should do.” John clears his throat. “I'll have one of mine handle it. Mention my name—John, Captain Price, whatever you like—and they'll sort you out.”

“Alright. Thank you...”

You end the call feeling dazed. Tonight was supposed to be for letting go of everything, for living in the now, in the moment—and suddenly the past comes knocking at your door.

The anxiety returns like a wave crashing on your shore.

You should be over this by now. It's been so many years. You've cycled through all of grief's vicious stages, and the sadness and loss has dulled to the point you don't think of it anymore every day. And even then—it was Beth who was your best friend, Beth who you cried for the hardest. Not Simon. Simon was—

(family by-proxy-by-proxy)

—special.

But him leaving you something behind shouldn't be enough to derail the peace you've clawed out for yourself.

Right?

You tell Liv it was a family thing when she asks, but she's concerned, says you look pale; “Are you sure you're up for going, babe?”

You open your mouth to say yes.

Before you can, though, a notification pops up. It's Dave. You told him you were going out earlier today and received no response—more and more often these days, you remember thinking—and shrugged. Put it out of your mind.

You open the text.

Oh I was thinking we do chinese tonight and a movie marathon

You bite your lip, hard. Text back, Sorry, maybe some other time?

He's not usually one to respond so quickly, but the three dots pop up before you're even done typing.

We can go out together sometime

Just call and cancel

I'll get your fav <3

—you crumble.

It's pathetic, but right now all you want is someone's arms to bury yourself into and to cry on a familiar shoulder. To not be alone in a crowd of strangers with girls that you don't know very well.

You take a shuddering breath and try for your best apologetic smile. “Liv? Sorry. Um—I think the family call thing got me a little harder than I thought.”

How do you explain what Simon was to you? What Beth and her family were to you?

“I'm really sorry for flaking on you suddenly, but is it okay if I go with you next time?”

“Of course, babe,” Liv rushes to assure you. “Take it easy, okay? You really don't look so good. We can go out dancing anytime—I'll add you to the groupchat.”

“Thanks. Have fun,” you tell her, and she says she will before the screen goes dark.

With trembling hands, you press the call button.

“Um, sorry. Am I in the way?”

“Not at all.” The guy before you flashes you an easy smile. “Want one too?”

You nod yes, and watch him pour you your drink. He has nice hands; slender, nails neatly trimmed, a plain watch around his wrist.

“I'm Dave,” he says as he hands you your drink. You accept with a smile and offer your own name, and go through the usual so what do you do for work, who do you know here, did you come with a friend, what food did you bring to the potluck?

“Er,” he says a little sheepishly, “just drinks, I'm afraid. I can't cook to save my life.”

“It's not so hard once you get started. They've got these food delivery boxes now, where you just get everything you need for a meal.”

“Ah, I want to, but. You know.” Dave gestures with his hand. “Work keeps me so busy when I get home all I want to do is pass out.”

You give him a sympathetic smile. You know that feeling too, all too well. “So that's why you're here, huh?” you joke. “To eat your fill and then leave before the cleanup?”

Dave winks. “Oops. Saw right through me.”

In the end Dave does stay for cleanup, though you suspect he only does so because he wants to talk to you after and ask for your number.

You're a little surprised at yourself for giving it.

It doesn't have to mean anything, you tell yourself later on the way home. It can just be practice. Getting back into the dating scene after disappearing from it for a few years.

Worst case you try a one-liner on him and he ghosts you.

Part of you hopes he doesn't, though. You enjoyed talking to Dave. He seemed nice. Normal.

Uncomplicated.

Beth would want that for you, too, you decide when you close the door behind you. A nice normal bloke you can live a nice normal life with. You can't hide yourself away forever; the excuse of work keeping you too busy to socialise is wearing thin.

Who knows? You smile to yourself as you drift off.

Maybe this could be the start of something really good.

Dave leaves early in the morning when you're still half-asleep in bed. You don't remember getting there last night; he must've carried you over after you fell asleep on the sofa.

You wrinkle your nose at the empty plastic containers littering the low table in the living room. It's messier than you remember it; Dave even forgot his jacket, still thrown over the back of the sofa. You pick it up and dust it off—

...?

You frown and lean in, sniffing the jacket.

Traces of something sweet and fruity still cling to the fabric.

You stand there, in the still morning light spilling through the windows, holding the jacket and staring at it. You're overreacting. You're reading into it. You're so sensitive. Jumping to conclusions.

Dave doesn't usually wear scent, does he?

crazy bitch, possessive cunt, stupid whore—

...But maybe he's started to. You'll... you'll ask him about it. That should be okay, right? You'll ask him, and then he'll say oh, yeah, just trying out this new thing.

And the world will be right again.

Tears prick at your eyes and you blink them away, carefully hanging Dave's jacket onto the hanger in the hallway. You avert your eyes as soon as possible.

You don't want to think about it.

If you do, you'll just make yourself go crazy. Talk yourself into doing something stupid, like calling him and then blubbering accusations at him like a lunatic.

You breathe out. No. This is your free day, and you're not going to spend in moping inside. You scoop up Mim, who's come out of his hiding place, and kiss his little head while he purrs in your arms.

You're going to feed your cats, feed yourself, and then...

Then you'll go to that military base. Get it over with. It'll get you out of the house, out of your head, make you think about something else than Dave wearing a woman's scent.

Even if that something else is the dead brother-in-law of your equally dead best friend.

#cod mw2 #cod x reader #ghost cod #simon ghost riley #ghost mw2 #simon riley #ghost x reader #ghost/reader #simon ghost riley x reader #x reader #simon riley x reader #ghost x y/n #simon riley x you #simon ghost x reader

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itwasthereaminuteago · 10 months ago

Text

|| Sweatpants (Frank's version) ||

Frank Castle x female reader

Tags/warnings: this is just an exploration in thirst (and smut) similar to the blurb I wrote for Matt, about slutty grey sweatpants. I want to lick him.

A very sweaty man, oral sex (m and f), come eating. E. Also, PLEASE, PLEASE reblog if you enjoyed, likes are nice, comments even better! There is NO algorithm on Tumblr, reblogs are how things are found on your dash! Thank you so much 💕

This isn't fair.

Yeah, it's hot, but it still isn't fair.

You'd long abandoned any notion of working out while you were at Fogwell’s tonight, Frank unknowingly saw to that. Your kettlebells lay off to the side, long forgotten. Your initial warm up would never have gotten you as heated inside as you are now, seeing what you're seeing.

Those goddamn grey sweats he's wearing are barely hanging on to his hips. You're sure they're actually screaming out to you for help.

Take us off, they seem to be whispering. You're honestly surprised they haven't yet fallen down of their own accord with the way he's been swiping hard at the punchbag for the last half-hour.

He performs the same routine over and over, several powerful jabs, hooks and uppercuts and then he'll back off, doing a little lap of the ring to reset himself. And every time you get a glorious view of his bare upper body, the way the sweat glows on his taut pectoral muscles, the way his abs flex as he moves, the gorgeous curve of his stomach, framed by the defined V lines leading your gaze all the way down from his swaggering hips as he strides past you.

Good God. His ass looks amazing too.

When he bounces back and forth on the balls of his feet you can't help notice something else bouncing up against the slack fabric of those fucking ridiculous sweats of his…

Your mouth is practically hanging wide open now. You blindly reach for the bottle of water next to you to quench your thirst, knocking it over and spilling some in the process.

It's just not fair.

He must know. He must. He's gotta know what all this is doing to you, how can he not?!

Your eyes lock onto an innocent bead of sweat, following as it slowly trails its merry way down his heaving body to the sweatband of his pants, soaking into the soft fabric where you know it'll leave that musky scent you just want nothing more than to bury your nose in.

You bite down so hard on your bottom lip you're beginning to wear a divot into it.

It's insane. They're slung so criminally low on his hips that you can almost see where his happy trail is leading, the dark fuzz drawing your eyes down again toward-

“You alright?”

That gruff, grizzled voice of his knocks you out of your reverie. Are you?

You resemble a doped up kitty that's just returned from the vet, your eyes wide, dark, and spaced out as he's suddenly very close to you right in front of your face. He's pulling off his hand wraps and leaning across to grab some water from the bag that's lying open on the bench next to you.

He smells so good.

You can feel the heat from his worked muscles radiating off him, can almost taste the fresh sweat off him, absently licking your lips again as you watch him run a hand up over his damp forehead and through his hair.

“Y-yeah?” When you eventually reply he cracks a smile that definitely ruins your panties, as if they weren't ruined already.

“Okay. M'gonna hit the shower.”

Oh no.

No no no, you can't have that.

“W-wait!” You stutter out, and you're on your feet, somehow the keys to the gym that Matt had left with you are grasped in your hand, and in a blur you're locking the door, pulling down all the blinds and you've got your fingers splayed over his chest trying to push Frank down onto the mat on the floor.

“Whoa, okay mama. It's like that is it?” Frank huffs out a chuckle but he goes exactly where you want him to, still catching his breath as you straddle his hips.

“...you're evil,” you murmur, tracing your fingertips over and around his nipples and watching how the muscles under your nails twitch as you draw them down to your target.

Frank looks up at you with that confused puppy expression with his brows almost crashing into each other that always melts your heart, but this time it's just making you even more determined.

“Evil huh? Shit. What have I done now?”

“Driving me crazy…”

“C'mon sweetheart, you gotta give me a clue or somethin’.”

You pull teasingly at the damp elastic waistband of his pants, “These.” you muse, letting it snap back against his skin then lowering yourself to lick slowly along the deep groove at his hip. Your eyes shut as you finally get the sweaty, musky taste of your man on your tongue. A soft grunt leaves him as he cranes his neck to watch, his dick already showing interest too as your mouth makes it way lower. He reaches down, his hand just resting on your shoulder, fingers tapping lightly to get your attention.

“H-hey darlin’, not that I don't appreciate it but… we doin’ this? Here? Now?” Frank asks with a very slight nervousness. It's freaking adorable.

You look up at him through your eyelashes knowing he'll fold soon enough. “Yeah we're doing this here and now, Frankie. I already told you - you're driving me crazy, and you were distracting me so much that I still need to workout.”

He smirks and you can see him start to get more comfortable with the idea of some naked shenanigans with you in Matt's gym.

“All because of these pants?” He asks.

“All because of those pants,” You reply, curling your fingertips around the waistband of them again. “along with the way you look like a giant snack in them.”

Frank scoffs, but lays his head back down and lifts his hips up as you tug at the ‘problematic’ pants to pull them down. Predictably, as discerned from your earlier observations, and much to your delight, he's gone commando today. You hum as his fully erect cock is freed, slapping against his stomach with a delicious smack.

“Fuck, Frank…’ you say, taking in the rare sight of him laying almost prone for you.

What to do…

“Hey princess, you're the boss.” He says perceptively, waiting so patiently for your lust-addled brain to decide whether you want to stuff your mouth or pussy with him.

It's a much easier decision than you thought, relishing in the familiar, quiet curses Frank is making as you start to work your way back up his thick, muscular legs, placing kisses wherever you want. When you reach his groin, you nose at the thatch of hair around the base of his cock, idly stroking and gently cupping his balls.

“Mm, I'm the boss.” You repeat back at him, smile sweetly as he grins at you.

“Yeah, that's right, oh shit-”

He makes a choked sound in the back of his throat and his cock twitches as you move your lips to the base, your tongue sneaking out to kitten lick his ball sac, gradually moving upwards, starting to trace along the thick vein that runs the salty length of his perfect dick.

You listen and are rewarded with the soft, low moan that comes from his throat when you keep going, the flat of your warm, wet tongue lapping underneath the head. He throbs again, a drop of precum beading and ready to leak from his slit.

“You're so good for me, Frankie.”

He's got those deep brown eyes trained hard on you, licking his lips, his chest rising with the deeper breaths he's drawing. They only increase as you wrap your fingers to grip around the base of him and then swipe and swirl your tongue to taste him. He moans, biting down his lip as you take him into your mouth, sealing your lips around his girth. Having him, the man the rest of the world only knows as the Punisher, his pleasure at your mercy, is maybe the most powerful feeling in the world. Or maybe that's when you have your own thighs wrapped around his head. It's a tricky one to answer.

“Fuuuck, sweetheart…” Frank hisses out, his hands self-restrained by his sides, “Mm, jesus christ!”

You hum around him as you pull your lips back to his tip before taking him as deep into your throat as you can manage, your hand working the rest of him. You repeat the motion, spit dripping down to his length and over your fingers helping your squeeze and twist, feeling the way he's almost shaking beneath you.

“God damn you're so good, so damn good to me baby.”

Your free hand switches between reaching up to dig your nails into the meat of his pectoral muscle and sliding down between his legs to gently tug and tease his balls. He groans loudly, you'd made a point in the past of making it known to him just how much hearing the sounds of his pleasure turns you on, and he had gradually rewarded you with more and more feedback.

You're almost entirely focused on him but now you can no longer ignore the incessant ache at your core. You're slick from almost an hour of getting yourself worked up at the sight of Frank boxing, still sucking and licking the length of his cock as you slip your hand into your leggings and under the soft fabric of your underwear. You moan around him as the pads of your fingertips slide over your clit, aware that Frank is propping himself up on his elbows to watch you.

“You want my mouth, mama? C'mon an get up here. Sit right here baby, let me take care of you.”

You release him temporarily to shuck off the clothes from your bottom half because you cannot refuse an offer like that.

He curls his arms around your bare thighs as soon as you straddle him facing towards his feet, pulling you straight down onto his hungry mouth without delay. You grind down to meet him as he laps at your glistening cunt, a wavering moan leaving your lips as you reach again for his rock hard, weeping red cock. You stretch your tongue out to lick and suck what you can, jerking him off as he devours your pussy like it's his last ever meal.

This was supposed to be all about him but as usual he's managed to flip the script and somehow make it all about you. You're hardly complaining, no. In fact you're riding Frank's face hard as his encouraging moans vibrate right through your core. He loves going down on you, could even say he lives for it, inviting you to sit right on his face almost every time you're intimate with each other.

Now that he's not snug in your throat he bends his knees and starts to thrust his hips up against the direction of your firm strokes, driven by the way you're grinding and rocking your own more quickly, completely covering his mouth and chin with a sheen of your arousal. You concentrate the tight circle of your forefinger and thumb just under the fat, wet head of his cock, twisting and squeezing up and over because you know that's what gets him panting and praising you. More salty pre trickles out and you eagerly lap it up.

You yelp as Frank thrusts his tongue as deep as he can inside you, fucking you with it before he nudges forward again, slurping and sucking at your puffy clit. The tightness and tension of your impending release is gathering pace as you hear how feral Frank sounds between your legs. You can barely keep a rhythm with either hips or hands but it doesn't seem to matter as you can tell he's as close as you are. You're half worried you'll smother him with the ferocity and strength with which he's holding you so close to him, as if he needs you to breathe.

Suddenly, the tension snaps, hard. His tongue making you cry out, your legs shaking underneath your wildly undulating hips as you climax, calling out his name repeatedly like a prayer, the sound reverberating around the gym. Your hand is barely moving on his cock but it's you quivering and moaning in ecstasy right on his face that sets him off. He's tapping his fingers against your hips in warning, as very quickly afterwards his own hips jerk up and with a muffled groan against your pulsing pussy, his cock spurts its creamy load. You catch some on your waiting tongue, the rest dribbling warmly on your fingers and down onto his tensing stomach and abs.

After a brief moment getting your bearings and breath back, you're both humming, satisfied, and softly laughing with each other. He supports you as you gingerly lift your leg over his head and turn yourself around to face him. He's licking his lips, the biggest smile on his gorgeously wrecked face, his eyes half-lidded as he pulls you down to him for a languid kiss, tasting each other on you as your tongues slide over one another. At the same time you're trying to find somewhere to place your come-covered hand so it doesn't go everywhere and you don't lose your balance.

“Mmm, okay you can't tell me that wasn't fun.” You say, and then your lips turn down as you remember something vital.

“Shit.”

Frank looks up at you, his expression one of concern. “What's wrong?”

“Urgh, Matt will know. He'll know even if we clean the mats and everything!” You groan again, wiping off your messy fingers on Frank's discarded sweatpants. “He won't let this go, we probably won't be allowed back in the gym!”

Frank just shrugs, a damn sight more relaxed now as he cleans himself off with them too.

“I'm pretty sure Murdock's done way worse in here. He aint that pure."

His lips curl into a grin. "Anyway, don't know ‘bout you, but I'll be puttin’ the blame on these pants. More trouble than they're worth, ain't that right, sweetheart?”

#frank castle x female reader #frank castle in sweatpants #smut

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liesmyth · 8 months ago

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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.

#Anonymous #ask #jockposting #weight lifting #fitblr

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dulceknowsbest · 2 months ago

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Quick Morning "WAKE-ME-UP"

This morning I made my coffee. It's hot and steaming.

I did three sets of jumping jacks. 1 minute rest in between.

I then did three sets of kettlebell swings (with a rest and water break).

I did this in the sun. My coffee was cool enough to drink hot.

I try to spend at least 15-20 minutes in the sun.

This is my morning routine before a shower.

Best Wake up ever. You will feel better and awake.

You will sleep better at night too.

Morning sun is your friend.

#Dulce Knows Best #caffeine #workout #motivation #gym #gym girl #happy #healthy #health and fitness #wake up #best life

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ancientroyalblood · 1 month ago

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Grease the Groove Method: How to Incorporate High-Frequency Training for Strength Improvement

The Grease the Groove (GTG) method, popularized by strength coach Pavel Tsatsouline, is a training philosophy focused on building strength and proficiency in specific movements through frequent, submaximal practice. Unlike traditional workout routines that prioritize volume and fatigue, GTG emphasizes repetition and technique, allowing athletes to improve their neuromuscular coordination and gain…

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twopoppies · 1 year ago

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Gina, have you seen the article about Hs workout routine for LOT? I mean, we all saw the results… but I find it almost even more impressive to learn how its been done! His dedication and work ethic is so inspiring and surely part of why I adore him so much 🫠🫶

Holy hell. No wonder he’s in such great shape. Just a note that Thibo David was his old trainer with Live On Tour. I assume Brad Gould was his new trainer for Love on Tour. But I doubt his regimen was any less insane.

[…]

If you include the one-mile run and bodyweight challenge, this is the hardest warm-up I’ve ever done, but, given the intensity required for the next two elements I’m promoting them to workout status.

[…]

David says Harry Styles can run a mile in an impressive 5min 13sec—a standard some of the professional athletes David coaches can’t match—but I was urged to run my own race.

[…]

This was far closer to my wheelhouse as a CrossFit fan. I chose to tackle it in alternating sets of 10, transitioning quickly between exercises to finish within the eight-minute limit. But even commando rolling from push-up to sit-up then springing into the squats left me little time to spare.

[…]

I took 7min 39sec, and, somewhat unexpectedly, given I can barbell squat more than 300lb, it was my quads that blew up the most. Whether this was the result of the one-mile run before it or heavy front squats the day before, I couldn’t say, but my thighs were on fire by the final rep.

“I like to say that I train very smart, but you also have to be very stupid sometimes, you know? Do this type of workout in the most stupid way; go hard at the task at hand, like when you throw a ball for a dog and it goes super crazy.

“This is a very good workout for that. Very good at building everything that needs to be added after the aerobic base; aggressiveness, speed, that go-hard mentality.”

[…]

Things did become particularly spicy during round three and four though, as my body began to tire with the sustained effort.

My posterior chain (the muscles running along the back side of the body) took a battering from the kettlebell swings and sandbag-over-shoulders, my already-fried legs felt heavy during the box jumps, and my shoulders grew tired from two minutes of straight clean and presses—it was a serious test of muscular endurance.

[…] I also did 12 total rounds—I wanted the full Styles experience, after all—but I’d live to regret this. The hill I chose grew progressively steeper as I worked my way up it, and by the eighth round I felt like death. My sprints turned to slogs, and the time it took me to complete the distance I established in the first interval grew longer.

[…] The prior running and box jumps didn’t help either, but I got it done eventually in less than 30 minutes.

[…]

This was a relaxing way to wrap up a far from relaxing morning of training, and gave me a second to catch my breath after a monumental effort which lasted a little over two hours.

I swapped his day of training for one of my usual CrossFit sessions and had a lot of fun doing it. Every part of my body felt like it had been put through the ringer thanks to the muscle-burning circuit and lung-taxing running elements. I was also very, very hungry.

Another thing that impressed me was Styles’ evident fitness levels and work ethic; how he has the energy to perform for two hours during a stadium tour is no longer a mystery.

Another thing I liked about my chat with David was his openness and honesty. I often see articles online saying celebrities do a few Pilates classes or HIIT workouts each week to stay in unbelievable shape, and he was keen to dispel this myth.

“Collaborating with Harry Styles was an absolute delight; his commitment is unparalleled,” says David.

“But it’s important to note that this level of training isn’t suitable for everyone. Harry was inherently fit, but achieving the level of fitness needed for this session still required time, work and effort. Rushing into such high-volume workouts can pose risks.”

David also stressed that sessions of this intensity weren’t done every day, and the nature of his workouts will often “depend on the day and the state of the athlete”.

“It’s crucial to emphasize the significance of proper periodization,” says David. “Not every day constituted an intense session. In fact, we strategically incorporated recovery sessions which often involved a light run combined with core exercises and mobility work. Every workout was thoughtfully placed within the overall training plan.”

Read, full article here

#exercise Harry #workout Harry #fitness Harry #thibo david

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