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marlsbuck · 4 years ago

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— && guests may mistake me as ( haley lu richardson ), but really i am ( marley buckley + cisfemale + she/her ) and my DOB is ( 6/13/1994 ). i am applying for the ( vet tech ) position as part of the EHP and would like to live in suite ( 211 ). i should be hired because i am ( witty & empathetic ), but i can also be ( indecisive & absent-minded ) at times. personally, i like to ( dance, knit & volunteer at the zoo ) when off the clock, but that won’t interfere with work.

hi pals! we’re back with a marley mae revamp! our favorite lil cowgirl is getting the makeover she deserves, so let’s get started, shall we?

before we get too into it, though, we have a stats page and a pinterest (which is also getting a revamp before too long bUT...i digress).

lil tw moment: abuse, alcohol, drug, death mention tws. per usual, i went a little heavy on the tws just to be safe!

- marley mae buckley was born june 13th, 1994 to finnegan and shailene buckley.

- her father is a chief exec at an oil company and her mother was a stay at home mom and socialite, the latter of which she preferred.

- the family moved to billings, montana shortly after marley was born so her father could be more involved with work. this meant her mother had more time on her hands and more time to attempt to mold marley into the perfect daughter.

- except marley liked dirt, climbing tress, and pretending to ride the family dog like a rodeo bull.

- needless to say that did not go well????

- substance abuse tw early in marley’s life, her mother mixed prescription pills and pinot, which only made the tension between the two more intense.

- abuse tw baby marls never understood why her mother would want to self medicate, essentially checking out and missing a majority of her only child’s life, until one night after her father came home after a day of ‘meetings’. smelling like expensive scotch and cigar smoke, marley saw her father hit her mother for the first time.

- abuse tw she didn’t witness the actual abuse often, but marley started noticing the signs more and more often. bruises around wrists, large sunglasses when it wasn’t sunny out, concealer caked around her eyes and jaw. for a while, she begged her mother to take her and leave, but marley’s mother refused - firm in her belief that she wouldn’t be able to make it on her own.

- so they endured. more often than not, marley’s mother took her pain and frustration out on her daughter. it didn’t take long for marley’s parents toxicity to turn her into an angry, resentful person. marley was around 8 when she started acting out - “accidentally” breaking things around the house, saying out of pocket things at her father’s work events or fancy dinner parties. marley was 10 the first time she left home and didn’t come back for hours on end, only to come back and realize no one had really noticed she was gone.

- when she was about 13, marley really started acting out and rebelling. she started hanging out with a rougher group of kids who were significantly older than her. even though she never took part in the more intense stuff, marley did manage to get herself into some trouble that finally managed to catch her parents’ attention.

- one night, while out with that older, rougher group of friends, marley was arrested for a destruction of property charge. since she was a minor, her parents were called immediately and, after making a sizable donation to billings pd, made the whole thing go away.

- officially done dealing with marley and the whole “mothering” of it all (if you can call it that), her parents shipped her back to their hometown of big timber to live with her paternal grandparents.

- she tried to run away a few times (even going so far as to steal her grandfather’s work truck - even tho she didn’t get far because she didn’t know how to drive stick yet) because rebellious, but after paw made her stay and help one of their cattle give birth, marley fell in love.

- marley fell in love with every animal on the ranch - all their quirks and distinct personalities. it quickly became the home marley’d never had. it was warm and loving and full of joy and life. her grandparents became the only parents she’d ever really known.

- they were the only reason marley agreed to go back to her parents. they’d made a deal that if she behaved at “home”, she’d be able to spend the rest of her summers at the ranch.

- so marley went back to her parents and did the dance classes, and dinner parties, and even did the whole debutante thing and “came out” to society.

- at 16 she petitioned to be emancipated and a judge granted said petition. she promptly moved into the renovated barn at the ranch that her grandparents had rented out while she finished school.

- marley ended up graduating early and began attending classes at the local community college, eventually getting her associates in science all while still working on the ranch when she could.

- at 19, marley began classes at montana state, majoring in microbiology as a pre-vet track.

- death tw shortly after she finished her first year at msu, marley found out her mother passed unexpectedly. when she went to attend the services, her father effectively disowned her (even though they hadn’t spoken in years) and blamed her for her mother’s issues and death.

- marley came back to the ranch more depressed than she’d ever been and instead of dealing with the hurricane of emotions she felt, marley dropped out of school and ran

- marley drove all along the west coast, eventually settling on a cattle farm in texas.

- there, marley met literally the worst thing to ever happen to her. only a month or two after settling in texas, marley started dating wade because mess attracts mess. duh. his parents owned the farm she was working on and he gave her attention. that’s it. that’s all it took.

- abuse tw it didn’t take long for the gas lighting, lying, and cheating to start. a short six months into their relationship was when the physical abuse started. growing up, she’d always told herself that she’d never allow a man to treat her the way she’d watched her father treat her mother - that she’d be stronger than her mother and leave after the first time. finally, though, marley realized the battle her mother had fought to endure all those years of abuse and just how hard it was to muster the courage to leave.

- to this day, marley carries around the guilt of spending years blaming her mother for being weak and missing the opportunity to apologize while she was still alive.

- eventually paw caught on and WASN’T having any of it. so he snuck down with maw in the middle of the night while wade was out on a bender and packed marley’s shit and took her back home to the ranch like the knight in shining armor that man is.

- two years of animal therapy and literal therapy, marley applied to finish her bachelors in chicago after maw suggested it. she was accepted and once again left her home behind, but this time it was to chase her dream and we’re all v proud.

- she’s been at the mlanati now for two years and has finished her bachelors and is a certified vet tech. she’s currently in her last year of undergrad and is getting ready to start applying to vet schools officially.

hcs!

- marley is a jeeple. she owns a 2008 black jeep wrangler x. 100% named it ringo. definitely has a black jeep of the family bumper sticker and let me tell you, this girl is SO proud.

- y’all will never catch this girl in shoes. she will start the day in shoes and by the time lunch rolls around she’s barefoot. the only pair of shoes she enjoys wearing are her justin boots or her vvv worn out vans.

- she knits when she’s anxious, which is more often than not now that she’s in a new place. but it also means she’s giving out cute lil beanies and scarves to her new frens.

- loves and i mean LOVES westerns. tombstone and gunsmoke were staples growing up.

- also probably the worlds biggest dolly parton fan. if it involves dolly, marley is in.

- ALIENS, MAN. your girl loves aliens and most space things. roswell (the og and new shows) are her jam bc...y’know....cowliens.

- she has three tattoos: some wildflowers on her upper left ribs, “worthy” in her grandpa’s handwriting on her upper right forearm, and the silhouette of big timber peak at the nape of her neck.

- marley is also one of those people that doesn’t need a ton of sleep? 4-5 hours max and she’s golden.

- cold brew coffee also runs through her veins. her coffee order is a trenta cold brew with hazelnut and almond milk, thanks. it’s also probably one of the reasons she never stops moving....ever.

- big time questioning her sexuality. marley’s only ever been with men, but uuuuuhhhhh WOMEN y’know? also nb folx are v nice. we do not discriminate in this house.

- 2 cats! doc (7 y/o himalayan long hair) and ike (2 y/o munchkin). both rescues she met while volunteering at a shelter.

- snake tw would also v much like a colombian rainbow boa pls and thank

- will always make time to take a dance class or book space to just dance all her feelings out. it’s one of the few joys she has that comes without feelings of pressure or stress.

- holds most people at arms length. she’s more than happy to listen and support everyone around her, but is a literal steel trap when it comes to talking about herself and her past.

- alcohol/drugs tw not a drinker. buckley’s don’t have a great track record of being able to handle their liquor (never let her do shots pls), so marley sticks to the occasional blunt. esp when she’s feeling extra anxious, it calms her down and evens her out.

- she do be jumpy af! loud noises (that don’t obviously come from animals) make her anxious and shaky. it’s the *pTsD*.

- marley’s triggers include but are not limited to: grabbing her face/chin, breaking glass, loud noises - specifically yelling, general violence, the smell of vodka or scotch and cigar smoke, being grabbed from behind/picked up without warning.

wanted connections!

- travel pals! : people marley met on her trip from montana to texas! she wouldn’t have stuck around long, but she was a hot ass mess and these would have been people who met her at p close to her lowest? so seeing her at the malnati would be like meeting a whole new person. she’ll probs be hella flustered and embarrassed so, like, we love that.

- hype squaaaaaad! : marley’s self esteem is still.........nonexistent, almost. she’s all about giving the love, but is the worst at accepting it, so obviously we need someone to shove all the love and positive affirmations her way! help ya girl see her worth!

- post hook ups! : likely only one or two! marley isn’t one to hook up unless she’s feeling pretty awful about her self and needs some instant validation. can be awkward or cordial! i’m down to plot specifics!

- crushes! : unrequited or nah (lbr i’d live for unrequited pls) male, female, nb - gimmie it all! babie is ready to give all the love....kinda. from afar. bc trauma. bUT!!! leggo. lololol.

- confidant! : literally probably the only connection that’s limited to one person. they know eeeeverything. every horrid, gruesome detail about marley’s past and all her insecurities. they could be someone that met her when she was on her way to texas/she met in texas or someone she met after and got to witness one of her panic attacks post texas. aka the one person she trusts most.

- scurry folx! : pls gimmie plots where marley is at odds with someone, whether or not it’s because they scare her a lil (aka angry, aggressively loud, bully-ish type someones) or just people who can’t handle her goofy, oddball, pollyanna type personality! i. need. ANGST!! pls. ty.

- chemistry, ofc!

#×○┆ooc⌇a salutation & a farewell #malnatiooc #manatiintro #bc i don't remember which one this goes in lmfao #but honestly if you make it all the way through this #you deserve a drink or candy or something #ily

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never-neverland · 5 years ago

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Sapphire and Moonlight: Chapter 1

I decided I was going to go ahead and post it here as well. I’ll probably start doing a small Ao3 link in the authors notes instead of what I usually do with posting the entire link. So without further ado Chapter 1: Plans for the Future.

Plans for the Future

“Hey everybody welcome back to Miraculous Fitness, as some of you know I'm Marinette. For those of you who don't know this is a channel I started with some friends, we cover a variety of things. Meditation, dance, healthy eating habits, and a lot more. We're not certified health consultants or anything though,” The girl who wore a black pair of sweat pants with an apple blossom design on the leg and a black sports bra as she faced the camera said

Marinette felt a bit giddy as she looked at the camera, this thankfully was just a vlog entry to keep the fans updated, after all there was big news to share. She couldn't wait to see their reactions as she beamed at the camera practically vibrating with excitement. This was major news, the biggest news you could share really.

“I am sad to announce that Miraculous Fitness will be taking a brief hiatus while I go on a small trip. Not to worry though, Luka and Kagami will be here still, so you'll still be getting meditation, yoga, and whatever other zany things those two throw together. I wish I could keep you guys updated on the why but it's a top secret project. We will definitely be back though no need to worry. Once we're settled we promise we'll update you guys. Until then though, bug out.”

Marinette smiled as the video blinked out. A hand to her chest as she looked over and waited for the signal. Alya glanced up and gave her a thumbs up.

“You sure you don't want to tell them where we're going? I mean it's Gotham, sure it's the city of crime, but it's still pretty amazing,” Alya asked as they packed up their equipment.

“There's no reason to make them worry. We're just going for an internship after all,” Marinette said.

It was true, by some miracle they had been chosen for an amazing opportunity. Wayne Enterprises was an amazing place to work apparently, or at least this internship was going to be an amazing thing. Everyone in their class had gotten their pick of locations, Alya would be working with he public relations office, Max in the computer science department, Nino had been a bit harder to fit but Wayne Enterprises did host events occasionally so he had decided on that ultimately. The others had all chosen places that suited them as well. Marinette wanting her classmates to get their own choices had opted to simply write in her own choices spot that she was happy being placed anywhere so long as her classmates got their choices. When she had gotten her letter it had only outlined she had been accepted for the program, nothing beyond that. A vague letter, especially once she had seen the absolute mountains some of the others had received.

“I'm going to be meeting up with Lila soon, want to come,” Alya asked.

“Actually I'm meeting up with Kagami. Need to give her some last minute adjustments for the series. But you two have fun,” Marinette said.

Marinette tried, and with herculean effort she succeeded in schooling her expression into something amicable. Lila and she would never get along, and the others would never listen to her about the lies that spewed from the girls mouth, but she had found a type of inner peace. Truthfully she would have never thought of Miraculous Fitness, between running around doing favors for everyone, being Ladybug, and all her other responsibilities she had been stretched thin. It was thanks to the brief time she was left blowing in the wind she was able to recenter and figure out some things about herself. Things she wanted to do. In truth though, it hadn't been easy, letting Lila lie and manipulate others...but Kagami and Luka had both helped her come up with methods of dealing with her frustrations.

In truth they were her inspiration for Miraculous Fitness, Luka and his meditation, Kagami and her fencing, besides fashion and swinging around as Paris's own Ladybug she found that she actually did have these pockets of empty time. Time that had previously been carved out for all of the favors she used to be on call for. So she started experimenting, yoga, dance, a brief stint kickboxing. She had even started vlogging to document it all, not as a way of rubbing anyone’s noses into it, but she would feel flashes of inspiration in the moment and she wanted to remember the feeling as she designed based on the experience. She had NEVER expected anyone to actually enjoy her silly videos but they did! So she had turned originally to two people she knew she could rely on for content and inspiration, but most of all a calm and quiet placed to land, Kagami and Luka.

Kagami had been harder to convince than Luka, but when Marinette had asked her to teach her about fencing and had actually posted a nearly hour long video of the two talking about safety equipment and the importance of making sure your equipment was the right size for you, she had relented. Marinette even managing to convince her mom that it was a good thing, exposure through other medias and would also look excellent on applications. One of the creators of content for a successful web series.

That was besides the point though, Gotham was calling their name. Miraculous Fitness would be fine without her....Paris would be okay too. She had to think about her life after Hawkmoth was defeated and that meant going to this internship and making herself marketable. She had to think about life beyond Hawkmoth, and that was exactly what she had told Master Fu when he had tried to talk her out of going to this internship. So a compromise had been made, she would take Kaalki and if need be a quick portal and she would be back, but Luka and Kagami could handle things, distract and protect their fellow Parisians until she could get back.

Arriving at the Couffaine's houseboat Marinette called out as she heard the sounds of a guitar being carefully picked at. Silence met her greeting but she finally saw his head pop out over the edge.

“Hey come on, Kagami got here a while ago,” Luka said.

Marinette couldn't help her smile as she boarded the boat. Before she had found a balance the ship had even made her anxious, bumping into Lila while she was hanging out or having Rose and Juleka look at her like she was in the wrong. Now though she felt light as air. Lila would paint herself into a corner it was just a question of when, and while she wasn't some paragon of patience she was sure the pay off for her patience would be incredible.

“You'll be leaving for Gotham soon won't you,” Kagami asked, as if she didn't know that they were scheduled for an insanely early morning flight.

“Yep, before the sun is up so dark and early.”

“Well hopefully Hawkmoth doesn't send out an Akuma and you can all relax,” Luka chimed in, looking up from his tuning.

Marinette laughed at that, he had been slamming them pretty hard and all she wanted if she was being honest was a nap, but there was no rest when you ran a store based on commissions, were a superhero even with support, and ran a fitness blog with friends. The daily grind was relentless.

“Honestly, I'm going to sleep the entire flight there.”

“Do you know who it is you're sitting by,” Kagami asked.

“Won't know until I'm on the plane I guess,” Marinette said with a shrug.

It wasn't that she wasn't worried, ending up by Lila would be a nightmare but she would deal with it if she had to. If she could help it though she would rather sit by a complete stranger, less likely to engage her in conversation and she could sleep or work.

“I came by to drop off some things though. You guys are going to need the posting schedule and don't forget about the live stream for this weekend. We promised and just because I'm leaving doesn't mean we can't or shouldn't keep it. Also don't forget the new items for the store are going to be up soon,” Marinette said handing them both folders filled with schedules and some prints of new designs for the store.

“Marinette, you're worrying for nothing, Luka and I know how much trust you are placing in us. We love this project just as much as you do. We will not let you down and you are but a phone call away. Now you know you must make sure you are done packing,” Kagami said as she and Luka shared an amused look.

Gripping her by the shoulders Kagami turned her back towards solid ground, ignoring her stammers and protest. She was stalling, her stress levels high at the thought of not only leaving Paris, but also of being in a foreign country. Turning back to the ship to protest she could only hang her head as Kagami stood on the gang plank, a hand on her hip as she pointed in the direction of the bakery. Seeing the resolve in her friends eyes she began to trudge home alone, once a fair distance from the boat her purse wiggled as Tikki popped her head out.

“Marinette you know she's right. You still haven't finished packing,” Tikki reminded the girl.

“Oh, I know Tikki. I'm just so worried. My packet didn't have nearly as much information as everyone else, and what if Hawkmoth figures out that Chat Noir and Ladybug are out of the country? There's so many what if's...maybe this internship was a bad idea. Maybe Master was right,” Marinette lamented, her shoulders slumped in defeat.

��Marinette Dupain-Cheng you listen to me. You're future is in your own hands, you are not going to let anything stop you. You're Ladybug, but you're also so amazing even without that! You can do this,” Tikki said, trying to giver her chosen a much needed pep talk.

“Yeah, yeah I can do this! I'm not going to just lose an amazing opportunity. I worked so hard to get this internship,” Marinette said. “Tikki let's go.”

With a new purpose to her walk she took off heading home to pack. She had no idea what was waiting for her when the tires of the plane touched down on the tarmac or what new things she would discover. She just knew that she was going to face it and maybe she would mess up but it was going to be fine, she wasn't alone.

#maribat #daminette #timinette #I really haven't decided on a pairing though I'm leaning towards timinette with a slow burn #slow burn #fanfiction #neverwrites #mldc

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cinnbar-bun · 5 years ago

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Lucilius NSFW Hcs

It’s 6 am I should not be doing this but :))))))))))))) here we are enjoy your meal. Everything under the cut lord in heaven forgive me. Reader is GN. Lucilius you’re lucky I love you and adore you to the bottom of my heart.

Lucilius is a pillow prince. Sorry, he ain’t putting actual effort unless you piss him off/really get him into the mood.

He’s just very entitled into thinking you’re so lucky to even be having sex with him (although truly, deep down he knows he’s lucky to have you, but he’d be hardpresssed to admit it), coupled with the fact he’s never really had sex before (I’m sorry, Lucilius has never done the devil’s tango. Look at his skinny twig body.)

He’s definitely got a big mouth on him, dirty talk to the max, says the most deprived and nastiest things, like you thought Belial was nasty but he ain’t got nothing on Faasan when you’re going down on him.

He can get verrrry aggressive honestly, especially if he’s angry. He’ll tug your body every which way and probably smack your butt a little. Growls a lot and is panting, and his nails are just clawing at you while he tells you to hurry up.

I really think he’d be a huge fan of oral. I’d even go so far as to say he likes it more than the actual sex. It’s not to say he’d be completely satisfied with only that, but he definitely likes it a lot. This is probably the few times he’d put in a lot of effort into pleasing you, because he wants you to fall apart with simply his mouth or his fingers alone.

I’m just being honest, I don’t think his stamina would be very good, especially with his poor health habits and lack of training. He’s an Astral so he might be a bit better than the average human, but not by a large margin. Going down on you provides him with a chance to overpower you and make you weak, while also making sure you at least come once.

Please don’t shame him when he comes first, it’s going to happen a lot and he will get very angry/embarrassed/whiny about it, to the point where he gets huffy and has a melodramatic tantrum (faasan you himbo, that’s not very sexy!!) If you kiss him softly and tell him that it’s okay, maybe even caress his arms or body a bit, he might be a bit more invigorated and be more inclined to help you out.

I feel like he’s just very tired a lot of the times, so even when he’s in the mood, he’s not really in ‘the mood’ to do some hardcore things. On a normal day he’d just want you riding him or something while he sits on his chair and then pass out right after, but when he’s really in the mood, he’ll be at it for a while and do plenty of different things. Very experimental in that stage.

Okay I’m not saying he is into it....but he kinda is.... clone fricking. I’m just saying, more of you to serve him??? Well, who’s he to deny all of you that chance??? Certainly not him. Tries to take control but honestly you can shut him up pretty easily and he lets you have your way.

Can I just say it? I’m saying it- this man is a sub. I get y’all want your feral dog to top you (I do too, as a certified feral fricker) but he just...really isn’t the most likely to top. Not only is he tired and entitled, he just wants to sit back and see you work your magic on him. There’s something equally pleasurable/frustrating as seeing you have this control over him (even though he tries to act like he is with the way he talks to you and gives you commands- but then you make his voice hit a high note and he’s flustered and shuts up), this isn’t something he’d allow just anyone to do. This is a reminder to him that both of you are connected together, and this is a huge, huge, huge sigh that he trusts you if he’s allowing you to ride him so damn good be with him like this.

He prolly has a lot of dirty dreams, but he’d never outright admit it. There’s a recurring one where he does you in the garden, with a chance of getting caught (perhaps even getting caught in the dream) and if it weren’t for his pride he probably would’ve had you there in real life.

Very fond of your: fingers, thighs, and chest (everyone has a chest, I’m not referring to simply a female’s breasts). Your thighs and your chest are so,,,,soft he just likes smooshing his face into them and hiding there. Your fingers are ,,,,, delicate,,,,, he flushes as you drag your nails down his chest. He lives for them.

Wants you to be very vocal. While he wants you loud to cover up his (frankly, very loud) voice, he also gets such a huge ego at hearing you scream his name or tell him how much you want him. I mean, his theme song doesn’t say ‘give praise’ for no reason. He’s got a big praise kink. Under his mask of an angry science guy, he really does want to feel special to someone, and to you especially, so hearing you say how much you love him/ love what he’s doing, it really makes his heart (and other parts) swell. His cheeks are flushed red and he’s panting a bit, but he cracks a smirk to the best of his ability and strokes your head before saying ‘of course you do.’ (Is this too self indulgent? Is it? I just want my feral man okay!!!)

He has his days where he acts like he’s some good Christian boy who is following the path of Jesus and is like ‘wwhhaaattt! Seeeexxx???? But that’s baaad!!!’ Then he has his other days where there is 0% shame, would probably do you on his desk while Belial is trying to give his report (please, for everyone’s sake, stop him).

I think he’d be a fan of you wearing lingerie or costumes. You dresssed up all like this for him, and he wants to reward you for being such a good lover! But then he starts complaining when he has to take it off because ‘Ughhhhhhh I have to put EFFORT and WORK’. I think if you want the best of both worlds, just use ribbon. Just plain ribbon. He loves that it’s covering some parts of you, while also being easy to tear up.

I should prolly stop these right now before I get too carried away and make a whole book series on faasan :))))) I should do that honestly....

#granblue fantasy #gbf #granblue fantasy imagines #lucilius (gbf)#lucilius x reader #lucilius #spicy #oooof

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kathydsalters31 · 4 years ago

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The Ultimate Gift Guide for Dogs & Dog Owners (2019-2020 Edition)

November 19, 2018 3 Comments

Updated December 2019

Disclaimer: Please note that some of the links below are affiliate links. If you purchase an item, we may receive an affiliate commission at no extra cost to you. We only recommend products we know and love, and all opinions expressed here are our own.

Want to spoil you, your dog, or a dog-loving friend or family member this holiday season? We rounded up our favorite dog toys, accessories, apparel, and technology available for dogs and dog owners. We and our long-haired dachshund Django personally love and use every one of these items and have tried them all. So don’t hesitate to leave a comment below if you have a question about anything. Did we miss a great gift idea? Leave your ideas in the comments below! Happy holidays!

IN THIS POST:

Gifts for Dog Owners

Dyson | V11 Animal Cordless Vacuum Cleaner

Mike and I can’t say enough good things about Dyson’s V11 Animal Cordless Vacuum Cleaner. We ordered this cordless vacuum last year to replace our very old, heavy and outdated model. What a difference! Dyson’s Animal vacuum works incredibly well on our carpets and hardwood floors and manages to remove all of Django’s dog hair from the surfaces.

The convenience of having a cordless model and the compact shape of the Dyson Animal are also worth emphasizing. Suddenly vacuuming our apartment is incredibly easy and convenient. We’re able to easily get under our bed and furniture with the Animal and have no problem storing it in our tiny NYC apartment closet.

DJANGO | Dog Carry Bag

DJANGO’s dog carry bag is designed for you and your pup’s daily commute or next weekend adventure. The 20 oz. cotton canvas is waxed, providing a layer of protection from rain, moisture and time. Soft leather handles are engineered for max carrying comfort, and the 230T nylon lining is silky, durable and water-resistant. A soft and sturdy foot pad and bag-to-harness tether ensures your pup’s comfort and security. Four exterior and interior zip pockets ensure essentials (poop bags, keys, your passport) don’t get lost in the fray.

Fracture | Hand-Crafted Custom Glass Prints

Mike and I have traveled and adventured with Django throughout the US, Canada and Europe. We have so many incredible photos of our travels and use Fracture to turn our most artistic shots into stunning glass wall art. Fracture allows you to easily upload a favorite photo of your dog. Fracture then prints the image directly onto durable, frameless glass in vivid color. Choose from multiple sizes that can be easily mounted or displayed via stand. For your reference, our above Fracture prints are 11 x 11 inches (left) and 4.8 x 6.4 inches (right).

Furbo | Treat-Tossing Dog Camera

We’ve owned Furbo’s treat-tossing dog camera. Furbo is essentially a baby monitor for your dog. It allows you to monitor and speak to your dog when you’re away with 1080p HD video, 2-way audio, and even night vision. Furbo also allows you to fling treats to your dog remotely. An extra benefit? We leave Furbo on whenever we travel with Django for an extended period of time for home security and peace of mind.

Hoover | SmartWash Automatic Carpet Cleaner

When Home Depot reached out to Mike to test and review their new SmartWash Automatic Carpet Cleaner, we welcomed the opportunity. We were getting ready to move out of our Philadelphia apartment – a one bedroom rental – and the light cream carpet in the bedroom showed clear signs of Django’s presence. We ultimately were very impressed with our new Hoover’s power, effectiveness, and ease of use. Link below for a full and very detailed product review of our Hoover.

Here is our full product review of Home Depot’s SmartWash Advanced Pet Carpet Cleaner.

Petsies | Custom Pet Stuffed Animals

Petsies creates custom stuffed animals of your pet. And when we say custom… we mean the stuffed animal looks exactly like your pet. After uploading a few clear photos of your pet and completing a quick questionnaire about your pet’s breed and distinguishable markings, a team of designers works on and perfects your stuffed animal. They actually use air brushing techniques to ensure your stuffed animal looks exactly like your pet – markings, hair and all. The end result is incredible. Keep in mind that because every Petsies order is custom, it usually takes 1-2 weeks for your order to arrive.

Operation ResCUTE | The Story of Jingles

If you’re looking for a special gift for a dog loving child or young adult, consider Operation ResCUTE’s Story of Jingles. The Story of Jingles is the first book in a series of three. Based on the true story of a real life rescue dog, the book comes with an adorable stuffed animal. The best part? 100% of profits go towards helping shelter dogs get adopted.

We know the family behind Operation ResCUTE and have only wonderful things to say about them. Their cause is honorable and generous. Operation ResCUTE is a non-profit organization intended to educate and encourage the next generation of young readers to think about adopting shelter dogs in need of a loving home.

PrintArtKids | Custom Stationery, Puzzles, & Other Personalized Gifts

I’ve been on the search for more thoughtful presents this year and absolutely fell in love with PrintArtKids. PrintArtKids is a woman-owned and operated small business that transforms your favorite pet and family photos into custom stationary, puzzles and other creative personalized gifts. We ordered Django-themed holiday cards (above left) and a beautiful custom Django-themed puzzle (above left) for our baby boy. Both are incredibly high quality and the puzzle is truly one-of-a-kind. Our puzzle is 30 pieces since Django’s baby brother is so little, but you can also select higher count puzzles! The company will also be rolling out 500- and 1000-count puzzles near term! If you’re looking for a more thoughtful, innovative, and personalized gift for a dog lover, head over to printartkids.com.

Gifts for Dogs

BARK | Super Chewer Monthly Subscription Box

Django’s favorite hobbies including eating, cuddling, and absolutely obliterating new toys. He loves nothing more than taking a perfectly new toy and ripping it to pieces. We stopped paying more for premium “destroy-proof” toys since Django would ruin them in minutes! You can imagine Mike and I were thrilled when Bark rolled out a new Super Chewer monthly subscription box for dogs who play harder and demand more of a challenge with their toys. We most recently received Bark’s Thanksgiving-themed box which came with 3 amazing toys (including a Smash Potato, see photo above), two healthy super chews, and two bags of meaty treats. Django was particularly obsessed with his new Smash Potato toy and 100% Salmon Skin Roll chew. The toys are incredibly durable yet still keep Django’s attention. They’re made of all-natural rubber or nylon and contain zero fluff.

Note that during sign-up, we opted-in to the “Extra Toy Club” to receive three toys in every box instead of two. If you don’t opt-in for the extra toy, each monthly subscription box includes 2 tough toys, 2 full-size bags of treats, and 2 meaty chews. Each box is themed around different types of play and senses such as fetch, mentally stimulating puzzles, and scents for nose work.

DJANGO | Reversible Puffer Dog Coat

Help your pup brave the chilly months of the year in this reversible, durable, and uber-comfy cold weather dog coat. The windproof and weather-resistant outer shell provides warmth, insulation, and protection from the elements. The interior lining is made from extremely soft, strong and long-lasting 100% cotton fiber that offers additional comfort and warmth for your adventure dog. Oversized arm holes enable maximum range of motion whether you are walking down a city sidewalk or running up a snowy mountain trail. Use the structured leash portal to incorporate your favorite dog’s harness and leash attachment. Velcro closure for easy on and off. Machine washable.

The Farmer’s Dog | Fresh Dog Food Subscription Service

The Farmer’s Dog is a subscription dog food company that delivers high quality, nutrition-dense, ready-to-eat frozen dog food meals to your door. All three recipes offered (turkey, beef, and pork) are made in the USA with USDA-certified and human grade meats. High quality animal protein is always the first ingredient, and each recipe is complemented by nutrition-dense legumes, carbs and vegetables such as chickpeas, sweet potatoes, broccoli and carrots. Django is always very excited when we bring out Farmer’s Dog at night for dinner. We’ve been feeding Django this for some time now and highly recommend it.

We recently published an honest review and comprehensive overview of The Farmer’s Dog. You can read it here.

Brentwood Home | Runyan Pet Bed

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Django absolutely loves his Brentwood Home memory foam dog bed. He is actually sleeping on it now as I write! Django has slept on his Brenwood Home dog bed every night since we brought it into our home, and he often walks into our bedroom during the day to nap on it. We’re huge fans of the waterproof, removable, and machine washable bed cover. We’ve washed the cover countless times and it’s held up well. It is also non-toxic – a huge plus. This is a wonderful option for your dog if you want a very high quality, comfortable, and long-lasting dog bed.

For your reference, Django is 16 inches long (from neck to base of tail). We own the Runyan Pet Bed in size medium and color mocha which is perfect for Django’s long sausage dog body.

Pet Plate | Fresh Dog Food Subscription Service

The first time Django ate Pet Plate, he actually carried his dinner bowl out of the kitchen and into the living room so he could continue licking it. He had never done that before, and Mike and I took it as a very good sign.

There are a couple things Mike and I really respect about Pet Plate. Most importantly, the quality and nutritional value of Pet Plate ingredients stands out. Pet Plate’s chicken, turkey, beef, and lamb are all high quality sources of protein from USDA-registered suppliers. All fruits and vegetables are flash-frozen, preserving higher nutritional value relative to dry dog food recipes. The second factor making Pet Plate a favorite in our household is convenience. Every Pet Plate box comes delivered to your door with pre-packaged frozen meal containers. Mike and I keep all the meals in our freezer until the day before we are ready to serve them to Django.

Open Farm | Freeze-Dried Raw Grain-Free Dog Food

Upgrade your dog’s diet with Open Farm’s Freeze Dried Raw meals and toppers. Each recipe are packed with nutrient-rich, whole food ingredients, such as humanely raised meats, organic leafy greens, and organic pumpkin. For an added nutritional benefit, every blend is topped off with superfood ingredients like coconut oil and turmeric.

Outward Hound | Hide-a-Squirrel Interactive Plush Dog Toy

This is by far one of the most popular dog toys on Amazon and easily one of Django’s favorite toys. Each plush ‘log’ comes with tiny plush squirrels that squeak and hide inside the log. Watch with amusement as your dog rips each plush squirrel out from the log over… and over… and over again. My only complaint about the toy? Django broke the squirrels’ squeakers pretty quickly. With that said, he still plays with them regularly. I also just saw you can buy replacement squirrels on Amazon for only $7. Not bad at all.

Musher’s Secret | Pet Paw Protection Wax

If your dog refuses to wear boots outside, consider a high quality wax-based paw balm. By far the most popular product for winter adventures and one we personally recommend is Musher’s Secret Paw Balm. Musher’s Secret is a blend of 100% pure and natural waxes including white and yellow beeswax, carnauba wax, candelilla wax, and vegetable oils. Once a thin layer is applied to your dog’s paws, the wax-based cream protects against snow, salt and ice. You can even rub the wax between your dog’s pads to help prevent snowballing (a problem we are very familiar with given Django’s hairy paws!). The balm also contains Vitamin E to help soothe dry paws during brittle winter months. Tub sizing ranges from 60g (the one in my hand) to 200g, and the reasonable cost of this winter necessity makes it a great stocking stuffing.

Unique Sports | Tourna Mesh Carry Bag of 18 Tennis Balls

If your dog loves tennis balls and/or destroys a tennis ball within 10 minutes of getting it consider treating him or her to this massive bag of very affordable and lasting tennis balls. Before I found this, we were purchasing pro tennis balls (3 to a can) which started getting expensive. Although I wouldn’t play tennis with these balls, they are 100% perfect for a pup looking to play fetch. One tip? Store them in a garage bag or other scent-proof container… Otherwise your dog will find them with his nose and whine relentlessly at the closet door until you give him one (we know from experience).

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from Lucky Dog Solutions http://www.luckydogsolutions.com/the-ultimate-gift-guide-for-dogs-dog-owners-2019-2020-edition/ from Lucky Dog Solutions https://luckydogsolutions.tumblr.com/post/625020147534528512

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ntrending · 6 years ago

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No jetpacks. Zero flying cars. Where is the future we were promised?

New Post has been published on https://nexcraft.co/no-jetpacks-zero-flying-cars-where-is-the-future-we-were-promised/

No jetpacks. Zero flying cars. Where is the future we were promised?

Jetpacks and flying cars might seem more at home parked in the pages of sci-fi novels (and, uh, some magazines) than in your garage. In 1924, PopSci predicted that airborne autos were just 20 years away, but that wide-eyed optimism wasn’t without reason: Inventors have been tinkering their way toward revolutionary transit for more than a century. The Hyperloop’s ancestry starts in the 1870s. Cruise control debuted in the 1950s. The first air-car prototypes took flight in the same decade. And, in the ’60s, Bell Labs prototyped jet-powered backpacks. These modes of future commuting are still navigating mass-market expectations: Is it safe? Reliable? Cheap? Here’s a realistic assessment of our people-moving dreams.

Flying cars

What’s the holdup?

The point of flying cars is convenience: to go up and over traffic instead of sitting in it. That means the craft’s propulsion technology must be powerful enough to soar, but also safe, quiet, and nimble enough to land in a suburban driveway.

While startups have developed clever flight schemes, none has found the happy medium between auto and airplane. Silicon Valley company Opener has a single-seater that takes off vertically using eight rotors, but the contraption has no wheels, which means it is more like a personal helicopter than a road-ready rover. Boston-area startup Terrafugia makes the Transition, a two-seat vehicle with folding wings. With its fins deployed, it can fly up to 400 miles at altitudes of 9,000 feet. But there’s a catch: In order to take off, you need a runway.

RELATED: The most exciting aerospace innovations of 2018

Even when the tech comes together, red tape could keep cars grounded. The National Highway Traffic Safety Administration and the Federal Aviation Administration have to clear flying autos. Michael Hirschberg, of the Vertical Flight Society engineering consortium, says approval is at least a decade away. Terrafugia is the closest to finishing its paperwork, and Opener has clearance in Canada only.

Concepts & prototypes

We may not have mass-market flying cars yet, but we’ve been working out the kinks for decades.

1949: Although the precursor to the FAA certified Moulton Taylor’s Aerocar as safe to fly, it never entered production. Makes sense: The driver had to affix a propeller and 15-foot wings before taking flight.

2000: Paul Moller’s M400 Skycar figured prominently in our March 2000 magazine. The single-seat machine flew on the strength of four fans and could “take off from your backyard.” It still hasn’t landed.

2018: The Uber Air multi-rotor flyer vertically takes off and lands. The company aims to deploy fleets of air taxies in L.A. and Dallas in 2020, but the vehicles will be restricted to specific launch zones in the cities.

Promising technologies

1. Better batteries Flying cars need to run on electricity, lest their engine noise rattle suburbanites. But today’s best cells—such as the lithium-ion phosphate ones Terrafugia uses—have just 2 percent of the energy density of fuel. Most startups add more packs, but that loads weight onto things that need to hover. The leap for air sedans will be a battery tech called solid-state. Solids can take higher temps, and hotter batteries tote more energy. Trouble is, nobody’s made one that can hold a charge.

2. More power Vertical takeoff makes the most sense for airborne autos cars. However, using a single motor or engine to hoist a chassis plus passengers would devour energy. For its upcoming Nexus hybrid craft, Bell Aerosystems is borrowing an efficient liftoff scheme popularized by drones: quadrotors. In the setup, multiple props both share the load and help stabilize the craft. A planned air taxi from Uber will take off the same way, then cruise aloft fixed wings.

Hyperloop

What’s the holdup?

Hyperloop capsules zoom at the speed of sound along magnetic rails through underground pneumatic tubes. Or as Elon Musk tweeted during his 2013 unveiling: “A cross between a Concorde and a rail gun.”

Musk anticipated his ambitious idea would have a greater chance at success if several groups worked on it concurrently, so he made the project open-source. Also helpful: Versions of the requisite hardware were already out there. Electric motors will send the capsules down aluminum tracks, magnets will provide levitation, and bunches of conventional vacuum pumps will suck all the air out of Hyperloop tunnels to create a nigh-frictionless atmosphere.

The biggest physical challenge is digging the passageways, though it’s more a financial woe than a technical one. Musk’s venture for this grunt work, the Boring Company, quotes each mile of tunnel at $1 billion, but that might be a lowball: Consider that New York City spent $2.5 billion per mile to build its Second Avenue subway line.

Hyerloop projects have also had false starts. The Boring Company scrapped plans in West LA rather than chew through a legal dispute with locals. Yet some companies are optimistic. Hyperloop Transportation Technologies will break ground in China and the United Arab Emirates this year, and CEO Dirk Ahlborn is already talking launch dates. Ebullience is good, but we still haven’t seen so much as a test run.

Concepts & prototypes

The dream of zippy commutes through underground vacuum tubes is nearly 150 years old.

1870: Inventor Alfred Ely Beach earned a patent for his Pneumatic Transit tech, which got power from large fans at opposite ends of buried vacuum tubes. He secretly built a demo tunnel in New York City.

1970: The Tracked Hovercraft was supposed to cut the trip from London to Edinburgh to 90 minutes. Oscillating magnetic fields would have allowed the abandoned concept to zip at 100 mph or more.

2010: Max Schlienger’s Vectorr train floats along magnetic tracks, powered by air pressure from vacuum pumps. He’s got a one-sixth-scale model running through his Napa, California, vineyard.

Promising Technologies

1. Crafty levitation Hyperloops will float above the tracks via levitation schemes like Inductrack rails. Rather than relying on two sets of repelling magnets to lift a capsule, the setup arranges one group on the bottom of the train at right angles—a matrix called a Halbach array—and places wire coils in the rails. At low speeds, motors slide capsules along the track. At about 45 mph, an electromagnetic field between the car and coils forms, raising the train.

2. Real vibranium Regularly traveling at Mach 1 would cause many materials to buckle or crack. Instead, Hyperloop Transportation Technologies covers its capsules in a patented composite it calls Vibranium. (Yes, just like the fictional ore that powers Wakanda in Black Panther.) Not only is the carbon-fiber-based compound 10 times stronger than steel, it’s also one-fifth the weight. Plus, sensors laced throughout check structural integrity.

Jetpacks

What’s the holdup?

In 1958, Popular Science predicted humankind’s “age-old dream of flying like a bird…may be nearer than we think.” Within three decades, jetpack test pilot William Suitor hovered over the opening ceremony of the 1984 Los Angeles Olympics. Even so, our prediction was a bit overblown: Suitor’s moment of glory—bogged down by inefficiency and 120 pounds of kit—lasted 20 seconds.

Jetpacks have inched toward liftoff since Suitor’s stunt. His model used pressurized hydrogen peroxide for fuel, while today’s rocket suits rely on more-efficient kerosene or diesel to fly for 10 to 20 minutes. But modern crafts have made only marginal leaps on other issues. Being literal rockets, the packs are noisy; Suitor’s belt screeched at 130 decibels, and Jetpack Aviation’s current model is a slightly muffled 120 decibels. They’re heavy too. The machine Jetpack Aviation CEO David Mayman used to buzz the Statue of Liberty in 2015 is 85 pounds—better, but still crushingly large. And, even if your body can carry the weight, your wallet might collapse under the cost. Entry-level packs run around $250,000.

Concepts & prototypes

Getting jetpacks off the ground was the easy part. Keeping them aloft takes some work.

1958: The U.S. Army commissioned Project Grasshopper—a crude rocket belt—from Utah-based Thiokol Chemical Corporation. The device got one minute of flight from five canisters of nitrogen gas.

1961: Pilot Harold Graham zoomed to 112 feet wearing the Small Rocket Lift Device. Developed at Bell Aerosystems, the device’s propellant was stored in off-the-shelf air canisters.

2009: Raymond Li’s Jetlev-Flyer was the first water-powered pack to go on sale. The catch: The 30-pound rig was tethered via hose to a boat, which housed an engine to pump the water for thrust.

Promising technologies

1. Fly-by-wire control Winged vehicles steer via adjustable flaps. In the past, the systems used mechanical hardware such as pulleys and cables, but newer “fly-by-wire” tech replaces that with electric switches and motors. Crafts are lighter and nimbler, and pilots no longer need to yank cables to maneuver. Go left? Turn a stick or push a button. Martin Aircraft’s packs use the tech. “When I’m hovering, I can almost completely let go of the controls,” test pilot Paco Uybarreta says.

2. Mini motors Propelling human flight for longer than 20 seconds requires something better than pressurized fuel. Turbojets are miniaturized gas- or diesel-powered engines that generate thrust by compressing air through a turbine. Their power-to-weight ratios help trim down packs. Those on Jetpack Aviation’s suits weigh 20 pounds and generate 180 pounds of thrust—enough to put the engine, plus the added heft of fuel, flight systems, and a pilot, into the air.

Self-driving cars

What’s the holdup?

In early 2018, it seemed like autonomous cars were ready to hit public roads. Then a self-driving Uber struck and killed a woman one night in Tempe, Arizona. The incident got folks worried and also highlighted this tech’s big flaw: It cannot reliably recognize hazards in all conditions. Even an untimely glare can mess with a car’s perception.

All-the-time autonomy relies on a suite of tech. GPS tells the car the best route, while sensors—radar, lidar, and cameras—spy obstacles. An artificially intelligent computer processes those inputs to make rapid decisions: slam the brakes for a person, or go through a leaf.

Vehicles must train for hundreds of thousands of hours to learn every hazard in every condition. Automakers can log that time more quickly by putting prototypes on the road. This was Uber’s approach, but after the 2018 accident, it hit the brakes. It’s rolling out a more conservative relaunch in Pittsburgh sometime this year. Cars will drive only during the day, in clear weather, and below 25 mph. While Uber reboots, Waymo—the Google spinoff—might win the race: It’s testing in 25 cities, and launched a robo-taxi service this past December in greater Phoenix.

Still, run-anytime models are decades away. “For a car that can drive up to 65 mph in rain and snow, it will be a long time,” says Huei Peng, director of autonomous vehicle testing at the University of Michigan. Waymo’s CEO recently made a bleaker forecast: It may never happen.

Concepts & prototypes

Robots have been in driver’s ed since the midcentury, but they’re still not ready to graduate to public roads.

1958: Engineers measure autonomy from zero (full human control) to five (total robo driver). The first step is taking your feet off the pedals, as drivers did when cruise control debuted on late-’50s Chryslers.

1989: As autos reach level 2, they learn to see the world and recognize basic hazards. Sensors and a computer brain on Carnegie Mellon’s ALVINN, a retrofitted ambulance, let it navigate the campus.

2007: To reach levels 3 and up, cars must handle routes without much (if any) help. The Carnegie Mellon Boss mastered a 55-mile course filled with traffic signals—and other vehicles.

Promising technologies

1. Cheaper sensors Electronic eyes provide a full picture of the road, but the combined cost of high-res cameras, radar, lidar, and other sensors totals (conservatively) $75,000. Optics engineers are working on less-spendy versions. Waymo, for one, has claimed it’s made a rooftop spinning lidar for just $7,500. Autonomous vehicle companies keep in-house development hush-hush, but, as engineers keep tinkering, the costs will drop further.

2. Brainer mobile brains Driverless cars parse sensor data into navigational cues with a type of AI called a neural network. The brainlike system must ID every view of a jaywalker amid every combination of weather and lighting, and then—within milliseconds—swerve, brake, or plow ahead. Programmers have been training networks to drive since the ‘80s, but on old, slow chips. Today, thanks in part to video games, graphics processors are speedy enough to read the road.

This article was originally published in the Spring 2019 Transportation issue of Popular Science.

Written By Andrew Zaleski

#Technology

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sherristockman · 7 years ago

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‘Primal Fitness’ Tips That Can Transform Your Health Dr. Mercola By Dr. Mercola The secret to lifelong health and peak performance is modeling the lifestyle behaviors of our hunter gatherer ancestors — the so-called Paleolithic approach. Mark Sisson, founder of the popular website Mark’s Daily Apple and a leader in the paleo movement, was one of the first to help me understand the importance of burning fat for fuel. This is also the topic of his book, “The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever.” Mark is an accomplished elite athlete, and has been featured on the cover of Runner’s World Magazine three times. In the past, it was widely believed that the more aerobic activity (such as long-distance running) you did, the better it was for your heart. The aerobic trend — which captured both Mark and me — was largely catalyzed by Dr. Kenneth Cooper’s book “Aerobics,” published in 1968. In more recent years, fitness researchers have largely demolished this idea, showing this kind of exercise may actually do more harm than good, especially to your heart, and that intense but short, intermittent bursts of exercise are not only safer but actually far more effective. Fit as a Fiddle, Yet Falling Apart Mark became an accomplished runner early in life, placing fifth in the U.S. National Championships in 1980. He also qualified for the Olympic trials marathon that same year. When overtraining led to injury, he transitioned over to triathlons, and for a couple of years was one of the top triathletes in the U.S., placing fourth at Iron Man in Hawaii in 1982. At that point, his body had taken a significant beating, not just from overtraining but also from excess carbohydrate consumption. “I was so beat up from the diet that was required to fuel all those miles,” he says. [W]hen Robert Haas's book ‘Eat to Win’ came out … it was all about the carbohydrates. There wasn't a carbohydrate I did not love and slam down, from pizza and pasta to beer and cakes. I was falling apart. I was a picture of fitness on the outside … but on the inside, I had arthritis, I had tendonitis throughout my body, I had overuse injuries, I had irritable bowel syndrome that ran my life. I had upper respiratory tract infections six or eight times a year. It was like, ‘Wait a minute. Cooper said I was going to be healthy doing all this stuff, and now I'm literally falling apart.’ I retired … I was over all the pain and suffering I was putting myself through, just to be able to say I won a medal at a race, and ‘Oh by the way, I'm still not very healthy,’ and dedicated the rest of my life to researching ways in which to be strong and lean and fit and healthy with the least amount of pain, suffering, sacrifice, discipline, calorie counting, portion control, and all that other stuff that we talk about.” What Does It Take to Get Fit? All of that research and experimentation eventually resulted in the creation of Mark’s Daily Apple, along with eight books on fitness and diet, starting with “The Primal Blueprint.” Today, Mark favors fitness routines that mimic ancestral movement patterns, such as high-intensity interval training. Ultimate Frisbee is a favorite pastime, as is paddle boarding. Mark also stresses the importance of exercise recovery, saying: “If you're into this for the performance, then you must of necessity recognize that the less time you spend injured, the better … You must recognize that it is the rest period where all the gains come. The tendency is to … over train in endurance activities … I put in over 100 miles a week for seven years … [T]he endorphin rush — that true runner's high that people get — it exists. It is a morphine-like substance your body produces. Unfortunately, it's because your body thinks you're killing yourself that it produces this. [So] be very specific about what it is you're trying to accomplish. If you want to build aerobic capacity, you don't do that by running your heart rate at 80 to 85 percent of your max every single day … If you want to build aerobic capacity, you have to be good at burning fat, which means lower level aerobic activity … A heart rate of 180 minus your age would be your maximum heart rate for training in the aerobic zone, which is much lower than people assumed even 10 years ago, let alone 20 or 30 years ago when I was running … [T]hat's the [heart] rate at which you burn the most amount of fat and tap into your glycogen the least. To develop that scale of burning fat aerobically, you have to keep a limit on it for a while, while the body increases the mitochondria, increases the capillary profusion to feed the mitochondria. That's one of the things that I would really [advise you to] pay attention to … [Y]ou wouldn't go to the gym and do 300 sets of 50 pound curls every single day just because you wanted bigger biceps. You recognize you have to give your arms rest [and recovery]. That same principle applies to the cardiac muscle … I wrote a book called ‘Primal Endurance,’ which is about how to train for endurance activities; understanding the physiology of the cardiac muscle and mitochondria and so on, and taking advantage of the methods that are optimal for achieving an increase in performance.” The Importance of Strength Training At 65 years of age, Mark is formidably fit with a physique far younger men would envy. He’s a living testament to the fact that his strategies work, and they do not include long-distance running. In fact, he stopped running altogether 15 years ago. “I weigh 28 pounds more now than when I was a runner,” he says. “I have the same body fat level; I just have more muscle mass, because I only lift [weights] and I only sprint.” In other words, he converted from being a predominantly endurance athlete to a predominantly strength and speed athlete, and his physique reflects this. “The issue for people as they age isn't a loss of aerobic capacity, it's a loss of metabolic capacity and metabolic flexibility that comes with lean muscle mass. The best thing that somebody over 45 can do is start lifting weights rather than choosing to run. Ideally, you do both, but the standard incremental loss of aerobic capacity on a year to year basis after the age of 35 is 1 percent a year. The standard loss of strength is 2 percent a year if you don't do anything about it. You have much more to lose if you don't work out in terms of losing vital capacity … People don't really die of old age. They die of organ failure … When you build muscle … the fact that you're doing the work causes your heart to pump harder, causes your lungs to breathe in more fully … causes your liver to create more substrate and clear more toxins, causes all of these other organs to have to function to keep up with the demands of having this metabolically challenging tissue that is burning calories. To the extent that you maintain that muscle mass and maintain some mobility, your bones stay stronger, your heart stays stronger, your lungs stay stronger. Conversely, if you stop, atrophy sets in.” Mark’s Fitness Regimen As for his own fitness regimen, Mark: • Goes to the gym twice a week, where he does bodyweight exercises such as pullups, pushups, dips, squats and lunges. • Rides on a stationary bike once a week for 30 to 40 minutes, maintaining his max heart rate of 115 (180 minus 65). • Plays Ultimate Frisbee once a week for two hours, which he calls “the highlight” of his week. He’s been doing it for 14 years. “It's the greatest game ever invented,” he says. “Any school that lost their funding for PE, if they could invest $10 in a Frisbee and have a grassy place, it's the perfect game and learning experience for any kid in terms of camaraderie, sportsmanship and … hand-eye coordination.” You’re also moving and reaching your body in all directions, which only becomes more important with age. If you’re interested in giving this a go, do an online search for “Ultimate Frisbee groups” in your local area, or start your own group. “It’s just running and catching. It’s easy to learn, and it’s fun to play at all levels,” Mark says. • Does cold thermogenesis on a nightly basis. After soaking in his Jacuzzi, he’ll spend about two minutes in his pool where the water temperature is in the high 40s to low 50s. He does this just before bedtime, which helps him “sleep like a baby.” Maintaining Mobility Is Key for Healthy Aging Maintaining your mobility is of paramount importance as you age. When you lose your ability to move around unaided, it’s all downhill from there. Tai Chi and Qigong can be particularly helpful if you’re elderly and cannot run around catching Frisbees. Mark also recommends collagen supplementation to keep your tendons, ligaments, cartilage and joints strong and supple. “It's all the stuff that doesn't have a blood supply that we don't necessarily feed well,” he says. “We don't give the body the raw materials to rebuild from a stressful event. I've become the world's biggest fan of collagen supplementation. I do 20 to 30 grams a day.” Bear in mind that many collagen supplements are sourced from animals raised in concentrated animal feeding operations, which raises the likelihood of it containing unwanted contaminants, so make sure the product you’re buying is certified organic and grass fed. Like me, he’s also a proponent of exercising in a fasted state, but on days when he’s doing a strenuous weight-bearing workout, he will take a collagen supplement beforehand. “What we're trying to do when we're fasted is to go into that workout promoting fat burning. The main thing we're trying to do, especially if we're doing a hard workout in the gym, is to increase human growth hormone and testosterone … That is what gets blunted by drinking a post-workout carbohydrate replenishment drink. I do like to go into my workouts [fasted], and most of [the time] I don't take the supplement beforehand. If I'm going to do a bike ride, I don't need to do the supplement beforehand. If it's a lifting workout or … a paddling workout where I'm really going to dig hard and stress my shoulders, I want to have those peptides there for reconstruction — not for energy.” Healthy Lifestyle Basics Oftentimes, some of the easiest, most basic lifestyle strategies are the most powerful. Two of Mark’s top tips include optimizing your vitamin D and intermittently fasting. Aside from drinking a cup of black coffee in the morning, Mark eats just two meals a day, between 1 and 7 p.m. “It’s uncanny how little food it takes to keep me thriving,” he says. “That's been my biggest epiphany over the past five years.” Indeed, most people simply eat too much, and too often, and an overriding reason for this is because they’ve lost the metabolic flexibility to efficiently burn fat for fuel, and are running on carbs all the time. Since carbohydrates burn much faster than fat, you have to continuously keep eating. As noted by Mark: “When you achieve this metabolic flexibility [of being able to burn fat for fuel], which is the end goal of any true beneficial eating strategy … you can extract energy from any substrate that's available. It could be fat on your plate, it could be fat on your body. Could be carbohydrates on your plate, could by glycogen in your muscles. Could be glucose in your bloodstream. Could be ketones produced by your liver. As a last resort, it could be amino acids because there's nothing left, but you can combust those as well. When you become truly metabolically flexible, then your body has this increased ability to draw on, and never really run out of energy, and never really send a signal to the brain that says, ‘We must eat.’ The end result of this metabolic flexibility — which comes largely from restricting carbohydrates and training your body to become really good at burning fat — you get more energy throughout the day and you don't get hungry … If I do get a little bit hungry, my snack would be handful of macadamia nuts, or 2 tablespoons of coconut butter. It takes the edge off and I'm ready to go, no problem.” He also agrees with multiple day water fasting, which I now believe is one of the most profound metabolic interventions you can do to radically improve your health, as it allows your body to upregulate autophagy and mitophagy to remove damaged senescent cells in your body, including premalignant cells. It's also an extremely effective way to shed excess weight and extend your life span. More Information To learn more, check out Mark’s blog on marksdailyapple.com. There you can also find his books, which include “The Primal Blueprint,” “The Primal Connection,” Primal Endurance” and “The 21-Day Total Body Transformation.” If you subscribe to his newsletter you get a free copy if his fitness e-book. His latest book, “The Keto Reset Diet,” is available on Amazon and ketoreset.com. Mark also sells mayonnaise and salad dressings made with avocado oil, available on Amazon and primalkitchen.com. “We're the best-selling mayonnaise on Amazon,” he says. “It's been a fun project, because our mission is to make healthy eating fun and exciting again. I feel like we're achieving that.”

#VitalityPath

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peachhplum · 7 years ago

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The perfect sleep retreat with Marks & Spencer

Call me crazy but when Marks & Spencer first invited me to a sleep retreat at the beautifully quirky Artist Residence Hotel in London, I almost said no. Not because I don't love M&S and not because I wasn't curious to get a glimpse of the uniquely designed rooms that I'd previously only had a chance to swoon over on Instagram, but because I don't find London particularly restful or retreat-like. Day or night, there's probably more people in Euston station than live in my entire village. I'm a country mouse. London's often a touch too fast-paced for me. I pop there for work now and again but rarely stay over. I prefer my nights peppered with the sounds of birds and the occasional car as opposed to full on traffic and revellers. Yep, I'm officially a bit boring, you can say it. However, curiosity got the better of me. As you probably know, sleep (or lack of) has been a hot topic in my house since October 2010 (wouldn't you know it, the same month my eldest was born) and I seem to be on a permanent quest for better bedding ... it's almost a hobby. With the first set of bedding I purchased for myself coming from M&S (a white duvet cover with embroidered daisies), I couldn't turn down the opportunity to learn more and experience a rare full night's sleep without cries of 'mama, mama, MAMA!' echoing down the hallway.

I arrived at Artist Residence with just enough time to drop my bag off in room 8, tucked away in the eaves on the third floor, have a quick look around, run my hand over the incredibly cosy M&S Dawson Check brushed cotton bedding, get changed and then spend five minutes in a bewildered state as to why no young children were shouting for snacks or whining that their brother was breathing too loudly. I no longer know what to do with myself when surrounded by silence. Is this true for all parents? It's very disorienting.

Dinner was served downstairs in The Club Room, and in keeping with the sleep theme, the menu was designed by nutritional therapist, Amelia Freer, with ingredients chosen specifically to aid a good night's sleep. I've long been aware of foods and drinks to avoid before going to bed, but I hadn't realised that certain things can actually encourage sleepy vibes. Healthy fats from olive oil, nuts and seeds, protein from fish and vegetables, and minimal refined sugar help support sleep and stop our blood sugar fluctuating during the night. Magnesium, found in fish such as haddock as well as nuts and seeds, helps to calm our minds so we can drift off. And melatonin, a hormone that sends signals to our brain telling it to go to sleep, as well as being naturally produced by our bodies, can also be found in foods such a sour cherries. Obviously, they're going to form a very large part of my children's diet from here on in!

M&S Sleep Retreat Menu designed by nutritional therapist Amelia Freer

WARM AUTUMN SALAD Heritage beetroot salad with goats cheese - OVEN BAKED HADDOCK Haddock with a spinach 'pesto' puree with butternut squash - MELATONIN TART Morello cherry frangipane tart - CHAI Warm chai with cashew milk

During dinner, Certified Sleep Coach Max Kirsten spoke to us about how to get a better night's sleep. With a table full of bloggers and Instagrammers who possibly spend a touch more time on their phones than an average person, he was quick to mention sensory overload and the glare from our screens being the main culprits when it comes to keeping us awake at night. How many of us use our phones late at night and then as an alarm clock to wake us up in the morning? Max warns against this if you're struggling with sleep. The blue light emitted by our phones encourages our brains to stay alert. The yellow glow if you switch to 'night mode' is not quite as bad but phones are best left in another room and an old fashioned analog alarm clock a better investment to get good shut-eye. Something else I didn't know was quite how long coffee stays in your system. I never drink it late at night but Max suggests not having a cup after midday to avoid it having an impact on your sleep patterns. I always have a bit of a lull around 3pm that has me reaching for ALL the caffeine. I obviously need to find an alternative! And finally, Max mentioned something that had me shaking my head at not thinking about it sooner. To encourage the boys to sleep, they have a warm bath every night - our temperature reduces slightly in the evening which signals to our brain that it's time to sleep ... a warm bath helps this process - and then we lower the lights in their rooms to help them wind down. But do I do this for myself? No, I do not! To be honest, I rarely struggle to get to sleep but this sounds way more relaxing than running around doing EVERYTHING so that I'm basically exhausted come 10pm. Instead, I'm going to stop doing ALL the things at 9pm and spend an hour gradually winding down with a soak in the tub surrounded by ambient lighting rather than ultimately collapsing in heap on my bed.

After dinner, a few glasses of white wine and a highly unskilled game of ping pong with Dee Campling, I retired to my Egyptian cotton and Hungarian goose heaven. And despite being in London, my noise-fears were unfounded and I had an amazing night's sleep. Some might raise a quizzical eyebrow and suggest it was down to the wine but I think the secret might lie with Amelia's delicious menu, the This Works products kindly left in our rooms, and the incredibly soft and cloud-like M&S bedding.

I've always been a fan of M&S bedding ... well, of their homeware, in general, to be honest - they've always been able to tempt me with cushions that I never knew I needed ... the popcorn beauties on my bed are my latest crush. And this autumn, M&S bedding is having an upgrade ... one largely based on feedback from customers. The range is going to be 61 percent bigger with extended choice in colours, textures and fabrications. AND for you parents out there, get this, coming up from Spring Summer 2018 are innovative 'stay clean' duvets and pillows which promise to repel liquids. In your face, spilt drinks. I can't wait to put them to the test.

If you fancy creating your very own sleep retreat or stylish sanctuary, there are some amazing hints and tips on the M&S website. Take a look and let me know which is your favourite room. I think I like Kate's white washed waffle bedding the best!

This post was written in collaboration with M&S. Photos by Sam Mellish.

#home decoration #interior design #floor care

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