#hamstring exercises at home

[buusa123]

The groups of large muscles that run along the back of your body are the hamstring muscles and your hamstrings. Hamstring consists of three separate muscles – biceps femoris, semitendinosus, and semimembranosus. These muscles work in unison and help extend your hip and maintain the flexibility of knee movements, further facilitating all kinds of body movements. Standing erect, bending forward and backward, walking smoothly, running, and jumping are all possible because of the strength and flexibility of the hamstring muscles. Regularly performing the best hamstring exercises results in stronger muscles supporting all kinds of movements safely without causing injury. Athletes and sportsmen must care for their hamstring muscles to enhance their performance because of a stronger lower body.

[osohchoso]

Gym Rat!

Personal Trainer!Choso x F!reader

Content: no use of y/n, working out, dry humping, praise, unprotected sex (p in v), multiple positions, creampie

Personal Trainer!Choso whose hand brushes against yours when you reach for the last container of chocolate protein powder in the grocery store. He notices your shy smile as you quickly retract your hand, assuring him he can have it.

Personal Trainer!Choso who insists you buy it, practically shoving the protein powder into your own cart as you object. As much as he prefers the chocolate flavor over the vanilla option, he would gladly sacrifice his preference if it made someone as beautiful as you smile again.

Personal Trainer!Choso who can’t stop himself from gushing about his passions when you compliment his shirt, the tight black fabric sporting the red arrow logo of his in-home gym. He can feel the heat rising to his cheeks as you give him your undivided attention, wide eyes glittering with interest.

Personal Trainer!Choso who offers to train you when you explain your New Year’s resolution is to build more muscle. He asks for your phone number so he can send you his website, wanting to prove to you he is legit and credentialed, not some creep trying to lure you into his basement. 

Personal Trainer!Choso who wants to sweeten the deal, assuring you the first session was free. He just wanted an excuse to get to know you better. He practically chokes when you accept without hesitation, planning to be at his house tomorrow evening.

Personal Trainer!Choso whose mouth goes dry at the sight of you standing in his house, your curves concealed in a tight matching work-out set, leaving nothing to the imagination.

Personal Trainer!Choso who preaches the importance of stretching before beginning the workout. He models a few exercises aimed at your quads and hamstrings, examining your form with an appreciative gaze.

Personal Trainer!Choso  who stands closely behind to spot you during your squat routine, whispering words of motivation as you adjust the barbell on your shoulders, it’s heavier than you’re used to. "You can handle it," his gruff voice assures you.

Personal Trainer!Choso  who scolds you immediately when your ass brushes against the front of his shorts, sending a shiver racing through him, he educates you on dangers of your improper technique. He doesn’t hesitate to put his hands on you as he adjusts your form. One strong hand grasping your inner thigh to widen your stance, the other firmly pressed to your back to prevent you from bending your spine.

Personal Trainer!Choso who doesn’t realize how dirty it sounds when he said, “you can take it deeper than that,” while challenging you to squat lower.

Personal Trainer!Choso who can’t force himself to look away when you take a sip of water, your shaky hands spilling it down the front of you. The fabric of your shirt clinging to your breasts and soaking through to the skin underneath.

Personal Trainer!Choso who couldn’t believe his ears when you asked if he would be uncomfortable if you continued the workout without your shirt, his eyes widening in surprise as he finds out the sports bra underneath also matched your outfit perfectly.

Personal Trainer!Choso who watches the way your glutes twitch and shake with each rep of your hip thrusts, your out of breath gasps music to his ears.

Personal Trainer!Choso who is feeling cocky, claiming he could hip thrust your weight easily, a smirk crossing your face as you take him up on that challenge. His shoulder blades pressed to the sideways bench and feet planted firmly on the floor as he invites you to sit on his lap, arms crossed behind his head in an arrogant display.

Personal Trainer!Choso who, to no one's surprise, effortlessly dips you up and down as if you weighed nothing on top of him. "Told ya so," he boasts but doesn't stop.

Personal Trainer!Choso who can feel your heat radiating onto his hard bulge with each thrust up. The spandex of your leggings does little to shield the shape of your cunt from him. He guarantees you can feel him too, judging by the way your teeth dig into your bottom lip and your nails grip his shirt.

Personal Trainer!Choso who can’t stop the involuntary groan that comes rolling off his tongue, trying to play it off as a typical grunt you would hear from other weightlifters.

Personal Trainer!Choso who starts to get a little too confident, thrusting faster and faster as he watches your face twist in enjoyment. Your own hips grinding against him as you seek more friction. Both becoming so lost in the sensation that he almost drops you. His hands flying to grip your ass, fingertips digging into the pliable flesh as he holds you against him.

Personal Trainer!Choso who can’t believe his ears when you are the one to suggest an idea for a "better workout".

Personal Trainer!Choso whose mind can't comprehend how he got into this situation. His shorts and boxers discarded and back still pressed against the bench as you lower yourself back onto his lap, his swollen tip easily slipping inside your entrance.

Personal Trainer!Choso  who resumes his repetitions, his nails biting into the skin at your hips as he holds you down on him, frantically burying himself deep inside your heat. He wishes he could rip that sports bra off your breasts, wanting to watch how they bounce on each messy thrust instead of being held hostage by the tight material.

Personal Trainer!Choso whose legs are about to give out, unable to hold his position any longer. He grasps your waist and presses your back to the foam tiles covering the gym floor. Gripping your legs and pushing your knees up to your chest. Pulling himself out just to drive back in even harder, tip bullying your cervix on every mean shove.

Personal Trainer!Choso whose calloused thumb was rubbing rough circles on your clit while he continued to slam into you, your loud moans filling the air alongside the sound of skin slapping skin. He can feel the way you were clenching around him, practically sucking him in. You were just as close as he was.

Personal Trainer!Choso who fucked you through your orgasm, refusing to let up pace as he whispered praises. “Such a good girl for me, you take me so well,” all while he nears his own climax. He can’t bring himself to pull away from your wet heat, painting the inside of you with hot ropes of cum.

Personal Trainer!Choso who collapses onto the foam tile next to you, chest heaving and drenched in sweat after the intense workout routine you both shared, a small chuckle escaping his lips as he says, “good thing we stretched first”.

Personal Trainer!Choso  who can't stop the smile forming on his lips when you ask when your next ‘training session’ will be.

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[tikitakatia]

Fixer Upper — A. Putellas x Reader

"Kicked Out of Pilates"

WC: 1.2k

Summary: You knew she´d be bad at it, but not this bad.

It starts with a smug grin and her famous last words.

“Babe, I’m a professional athlete.”

You don’t even look up from your protein shake. You just sigh, already sensing the incoming storm.

Alexia leans against the counter, arms crossed, still sweaty from training and radiating the kind of overconfidence that precedes something catastrophic. 

“I don’t think I’m gonna get much out of this class,” she says.

“I mean, come on. Pilates?”

You take a long sip of your drink, buying time before you say something sharp. Something like Pilates will destroy you and I will laugh. But instead, you go for neutral. Measured.

“It’s not about brute force,” you tell her.

“It’s about control, precision and core strength.”

Alexia snorts. Actually snorts. 

“My core could beat yours.” She says childishly. 

You raise an eyebrow. “You think this is a competition?”

“Everything’s a competition,” she shoots back, eyes gleaming.

You mutter something under your breath, but you let it go. Because part of you, okay well, all of you, wants to watch her crash and burn.

Just a little bit.

The studio smells like eucalyptus and like someone took the scent of a relaxing spa and bottled it up for mass consumption. You’re early, like always, so you begin stretching on the mat, calm and focused, while Alexia’s poking at the reformer like it might bite her.

“What is this?” she asks, genuinely baffled.

“It looks like a medieval torture device.”

“It’s about to become one.” You smirk.

She rolls her eyes, loud and unsubtle, and the instructor, a perfectly serene woman named Claudia who probably drinks her smoothies with spirulina, walks in.

“Everyone ready?” Claudia chirps.

You nod. Alexia does not.

Instead, she mumbles something about how she could’ve done squats at home and not wasted her morning pretending to be a ballerina. 

Claudia, bless her soul, just smiles and says, “Let’s begin with a neutral spine.”

Alexia turns to you and whispers, “What the hell is a neutral spine?”

You elbow her. “Shut up and engage your core.”

Ten minutes in, the cracks begin to show.

Claudia is calmly guiding everyone through slow, precise movements. Your body moves easily, years of muscle memory clicking into place.

You’re zoned in and focused. This is your space.

Alexia on the other hand, is struggling.

Not physically yet. But mentally, emotionally, spiritually? She’s fighting a war.

Her legs are shaking. Her arms are trembling. The reformer spring tension has betrayed her. And she will not stop talking.

“Is this even real exercise?”

“Why is this plank harder than usual?”

“Who invented these blocks? This is so dumb.”

“I think the machine’s broken. Babe. Babe, it’s broken.”

Claudia ignores her with the kind of professional detachment you aspire to one day achieve. You, however, are two seconds from faking a hamstring tear just to escape from your girlfriend´s dramatics.

The tipping point comes during a deceptively gentle sequence.

Claudia instructs the class to lie on their sides and do slow leg lifts with resistance bands. You’re breathing, focusing, engaged. You glance at Alexia.

Big mistake.

She’s propped on one elbow, face red, one leg halfway up and trembling violently, sweat dotting her forehead. She looks over at you, betrayal in her eyes.

“You’re not even struggling,” she hisses.

“I’ve been doing this for years,” you whisper back.

“Shut up and breathe.”

“I am breathing. I’m breathing fire.”

“Then maybe shut up and burn quietly.”

That’s when she mutters, not-so-quietly,

“This is physical abuse.”

Claudia turns, still smiling, still terrifying. “Alexia, why don’t we move you to the front? I can guide you better from here.”

It’s not a suggestion. It’s a death sentence.

Alexia tries to play it cool as she moves. You don’t even look at her. You can feel the smugness radiating off Claudia now.

She puts Alexia in the straps. Tightens the tension. Adjusts the springs. And then says five words that chill your soul.

“Let’s try an advanced variation.”

You silently cross yourself and send a prayer for your girlfriend.

Alexia makes it twenty more minutes.

Twenty minutes of being turned into human origami. Of grunting, groaning, arguing with the machine. At one point, she kicks a foam roller across the room and calls it “possessed.”

At another, she yells, “I CAN SPRINT FOR NINETY MINUTES BUT I CAN’T DO THIS FOR NINETY SECONDS.”

You’re hiding behind your towel, pretending you don’t know her. Claudia doesn’t even blink. She’s clearly dealt with worse, but even she has limits.

At the fifty-minute mark, Claudia claps her hands and says,

“Class dismissed. Except for you two. A word, please.”

You brace yourself.

The ban is delivered with kindness. Which somehow makes it worse.

“It’s not that we don’t welcome beginners,” Claudia says, folding her hands.

“But the... energy... today was a bit disruptive.”

You nod, already apologizing. You’re in full damage-control mode. Meanwhile, Alexia is sitting on a bench, legs trembling, trying to hide the fact that she might cry if she stands up again.

“I didn’t mean to be disruptive,” she mumbles softly, like a child that has been told off.

“I just, this isn’t what I expected.”

Claudia softens, just slightly and gives her a condescending pat on the shoulder.

“Pilates humbles everyone, but practice makes perfect.”

Back home, Alexia collapses face-first onto the couch.

You throw her a bottle of magnesium lotion and start rummaging for the heating pad.

“I can’t move,” she groans into a pillow.

“I think I pulled something in my psyche.”

“I told you it wasn’t a joke.”

“I thought it was gonna be stretching and breathing! I didn’t know it was, whatever the hell that was!”

You’re trying to stay mad. Really, you are. But she just looks so damn pathetic. Her legs are splayed, her hair’s a mess, and she’s still wearing one sock. The other was lost somewhere during a lunge series you’re not ready to talk about.

You crouch beside her and start massaging her calves, firm but careful.

She groans. Loudly and dramatically.

“Don’t make sex noises at me right now,” you mutter.

“This is better than sex,” she moans, then corrects herself,

“No, wait. Top three, though.”

You roll your eyes, but your hands don’t stop. She’s warm under your fingers, muscles tight, trembling a little. You dig into the knots, working them out slowly.

“I deserved this,” she mutters after a while.

“You did.”

“I’m sorry I made a scene.”

“You’re not.”

“Okay, I’m sorry you had to be there for it.”

That’s better.

You lean down, pressing a soft kiss to her shoulder. She sighs, letting you work, her body heavy and pliant beneath your hands now. Like all the fight’s drained out, leaving only the girl who trusted you enough to fall apart in a Pilates studio.

“You’re not taking me back there, are you?”

“No,” you say.

“They banned us.”

“Really?”

You nod.

Alexia lets out a sleepy laugh, one hand reaching back to pat your thigh.

“You’re still the hottest person in that studio,” she says.

You lean forward, lips brushing her ear.

“You got kicked out of Pilates.”

She groans. “Can we never talk about this again?”

But you will. Oh, you absolutely will.

Later when she’s recovered, she's cocky again. You´ll remind her that her Achilles’ heel is a twenty-dollar foam block and a woman named Claudia.

You press a final kiss to her temple, settle beside her on the couch, and pull the blanket over both of you.

“Next time,” she mumbles, already half-asleep,

“I pick the activity.”

You smile against her skin.

“Whatever you want, darling.”

[gardengnosticator]

kiss me through the phone

pairing: ellie williams x abby anderson

warnings: sub!abby, dom!ellie, phone sex, shameless masturbation, MEN AND MINORS DNI

To Abby, the gym was her sanctuary. A place not of rest, but of grit and sweat and pain and punishment, and it was where she felt a deeply affirming sense of peace within herself. When the weight of the world, of life itself could be reduced down to a select few exercises and weight allocations of meticulously recorded sets and reps. Friday was a particular favorite day of her week, “Legs”, the archetypal despised body part of every gym bro and yet Abby felt a deep, masochistic enjoyment in torturing every fiber of her thighs, hamstrings, calves and glutes. Partly because she got to spend the entire weekend nursing and recovering her still shaking lower half and partly because she knew how her girlfriend just absolutely adored her legs. 

Ellie Williams, the perpetual ass-woman. 

So Abby’s day progresses with its usual determined, militaristic pace. Squats first of course, the rack providing solace as Abby worked her way through every single set with the kind of grit one might muster to slay a dragon or other beast. Hamstrings curls follow, each movement paced, controlled, absolute sheer-focus and then… hip abductors. A cruel machine in which one would seat themself, and proceed to squeeze their legs together in a movement Abby affectionately referred to as, “the good girl/bad girl” motion. Due to its embarrassing nature, 99% of gym goers avoided this movement like the plague, but for Abby, it gave her a sense of territorial control that she could stroll over, strap herself in and “rep out these sets” like no one’s business since no one else had the guts to do so. 

It’s such a painfully dull exercise that Abby tends to relish this chance by scrolling through her phone and it’s a good thing she did as she catches a text notification from none other than Ellie. 

“babe where r u at??? ive been warmin ur spot on the bed for like an hour” 

Abby snorts, fingers already grappling with the screen of her phone as her legs continued their effort in contracting against the devastating weight stack she had opted to use. 

“So all you’ve done since I left has been roll over to my side of the bed huh?” 

Ellie is fast to respond. 

“nuh-uh! i had some of the coffee u left and i stared at a page in my sketchbook for 30 mins. then i went back 2 bed” 

“You know eventually you’re going to have to complete that piece, I’m not sure you can ask for an extension due to creative block.” 

“theyll give me one on compassionate grounds cuz im like a widow back here waitin for u to return from the war.” 

Ellie’s clinginess was something Abby adored. Ellie’s unfettered, unabashed and unironic appreciation of her existence definitely made Abby’s day most of the time. She shakes her head, squeezing one more rep out before texting out her response. 

“I’ll be finished up in 20 minutes and be home as soon as possible babe, you know how busy this place gets on a Friday.” 

The text is sent. Is seen. And Ellie’s response… takes a little longer than Abby expected. So long she had already decided to continue on with her second set. It’s a little shameful how quickly she checks to see who it was, as if it would be anyone else. 

“big day yeah? legs rite? u kno thats my fav <3” 

“Only your favorite because you refuse to admit that your groping does not count as therapeutic sports massage.” 

“nah its my fav cuz ur always so jittery n sensitive when u get back. lookin forward 2 sittin between ur thighs when u get home ;)” 

Abby thighs slam together with so much force the weight stack within the machine rattles loudly. Not loud enough to draw attention within a gym environment, but loud enough for her to become conscious of just how hard her heart was beating in her chest. She gulps, tongue nervously darting out to drag against her lips as she tries to regain her composure and finish up her set. 

“u always get home so tired n drained its cute. u never seem 2 turn me down as well so i guess u enjoy it 2?” 

Abby’s heart is beating against her ribcage like it’s an under-engaged zoo animal longing to tear apart a particularly bothersome toddler. She looks around, as if someone here could read her mind and delve into the part of her psyche that’s already imagining that beautiful lop-sided smirk dancing on Ellie’s lips as she descended between her legs and-

SLAM! 

Once again, Abby has decided to forgo the gym rule of not slamming the weights and has found herself with thighs tensed and firmly clamped together, yet the usual sensation of burning quads has been replaced by that of an aching hunger within her core. Her tongue darts itself out to drag across her lower lip, head turning to take note if anyone was staring. They never do. People here know better than to stare at Abby when she’s in the zone, even if right now the zone was decidedly not focused on working out. At least… not in this particular sense.

Abby scrambles her way out of the machine, her set long forgotten and her gym bag firmly being tugged along as she makes a quick walk to the showers, thumb already hurriedly grazing near Ellie’s contact on her phone screen.  

– 

Abby has absconded to one of the gym’s many shower stalls, the water running but not with the intent on scalding off her sweat and cleansing her for the walk home, no, merely trickling in the background to hopefully obscure her true reason for being in here. 

She waits, with her gym shorts around her knees and her phone pressed between her shoulder and ear as she bites her bottom lip. It rings. And rings. And rings until finally, relief, a drawl on the other end of the line to soothe Abby’s thoughts. 

“Sup..?” Ellie croaks out, the after effects of a sleep schedule to rival even the laziest of felines. 

“You’re callin’ early. Lemme guess, some asshole is curling in the squat rack again huh?” She giggles, good lord her giggle. Abby can picture Ellie now, eyes scrunched shut with a lopsided smirk as she snorts. It’s gorgeous. So gorgeous in fact Abby can’t help the way her free hand finds itself snugly compressed between her thighs, two fingers drawing their way back and forth through her folds as she stifled a groan. 

“I-I just wanted to check in. See if you wanted me to get anything to eat on t-the way back? Abby’s doing her best to remain stable, trying to keep her voice quiet and in check as she debauches herself in a public shower stall.

The line stays silent for a few seconds before the distinct click of a tongue can be made out. 

“That so…” Ellie’s voice is low, so low Abby can barely hear her, but she relishes every syllable escaping Ellie’s lips and Abby just melts. “If that’s it you coulda just texted y’know…” Abby wants to slap herself for making such a weak excuse. No, that’s not it. She wants Ellie to slap her, put her in her place like the bitch in heat she was being right now. 

“Jus’ wanted to hear you…” Abby whines out, eyes shut tight, her cheeks a bright pink as her fingertips ever so daringly push their way inside of her, breath hitching. Hitching so loud Ellie can hear her. 

“Poor baby missed me that much she just had to gimme a call huh? Cute.” Ellie’s tongue rolls the last part of “cute”, popping it out with such sultry venom Abby feels her knees tremble. She bites her down hard on her bottom lip to stifle another lewd moan, nodding her head furiously against her phone. 

“M-Missed you a whole lot…” Abby’s voice is defeated, her eyes just barely open enough to watch her hand continue to caress between her thighs, the tip of a finger just barely parting her lips to push inside of her as the rough skin of her palm found itself compressed against her aching bud. It’s enough to garner another whimper from her, back arching against the cool tile of the shower stall.

“Missed me or missed my tongue, that’s what I’m wonderin’.” Abby can hear the shifting of sheets over the phone, Ellie must be moving from the bed right now and that hurts. Abby wants nothing more than to be right there under those covers with her. 

“Put me on video. Now. I want to see you Abby.” 

It was rare for Ellie to break out into that tone. That commanding, domineering nigh-snarl that only ever seemed to come out when she was admonishing Jesse for hogging a joint or when Joel’s phone calls to check in on the pair got a little too frequent. It made Ellie sound so much bigger than she actually was, it made people respect her authority,  and most importantly it got Abby so fucking wet she was sure she had just tumbled back into the spray of the shower faucet. 

Abby does exactly what she is told, chest heaving as the hand that wasn’t busy pleasuring herself scrambled to grasp her phone, holding it at arm’s length as her thumb shakily finds its way to switch the call to video, and the sight that unfolds in front of her makes her body freeze. Ellie has not gotten herself out of bed, merelypropped herself up enough for the screen of Abby’s phone to present an immaculate picture unto her. 

Ellie is kneeling atop the mattress, her phone propped up on their shared bedside table, probably thanks to the copious amounts of half-read comic books Ellie leaves up there. For once Abby is grateful for the bedside mess, because now she gets to gorge herself on the sight of Ellie resting on her splayed out knees, clad in only a pair of black boyshorts and a gray tank top that so perfectly frames her toned waist. Abby whines like the bitch in heat she is and Ellie sneered. 

“Oh yeah. You certainly missed me.” Abby nods, completely undone by Ellie’s mere presence, the knowledge she was watching her do this, in public too, it only fuels the heat within her stomach, the aching between her thighs and the speed of which her two fingers curl against her gummy inner walls. 

Abby’s eyes are almost glazed over. She inhales sharply as she watches Ellie’s onscreen figure move slightly, leaning herself back so those slender fingers can rake their way up and down over her torso, tugging and toying with the hem of her wife pleaser. Abby’s mouth parts, her words all but falling from her throat as she begs, “P-Please, please, please Ellie… I wanna see so fucking bad…” 

She begs and she receives, the way Ellie begins to hike her top up and over her stomach, fingertips agonizingly slow as they trace their way over the defined muscles of her abdominals. If Abby was 5% less restrained right now, the poor girl would be straight up licking the screen of her phone in a desperate effort to taste Ellie’s pale skin. All she can do pump her digits inside of herself, the accompanying wet squelching sound of Abby’s sex as she continued to ride her own fingers. 

Even through the screen Abby gorges herself on Ellie’s most subtle movements, the way those bushy brows come to furrow on her forehead, the way the corner of her bottom lip rolls itself back as she chews on it, dark green eyes staring right through Abby’s soul as Ellie brings her top up to teasingly reveal her chest. Abby lets out a guttural moan, almost doubling over on herself. 

“Bet you wish you had stayed home today huh…” Ellie huffs out, her voice slightly muffled due to her distance from her phone, and yet its as if Ellie is right up against Abby’s back, and that combined with the way her palm was grinding right up against her quivering bud, slick with the drizzling shower, her sweat and the juices oozing their way from her folds causes Abby to grunt out Ellie’s name with each primal thrust of her hips down to meet her hand. 

“Fu-fuck… God I wish you were here Abs, you’re always so good when you get home from a workout. Just so fuckin’ soft and tired, love how you just let me treat you as my toy…” Ellie’s head is tossed back. One of her hands comes up to cup at her breast, the other pushes itself under the waistband of her shorts, a wonderful bulge emanating from her crotch as she rides her own fingers in tandem with Abby. 

“There ain’t nothin’ better than having you laying on the couch and letting me ride those thighs of yours.” Abby’s eyes are shut tight; if she stares at Ellie any longer she might pass out from the sheer lack of blood flowing to her vein as all sensory motivation focuses on curling her fingers right against her g-spot. Her breathing is ragged, her body coiled so tight she felt like she was either going to climax or perhaps burst a damn blood vessel as Ellie’s sultry drawl once again meets her ears. 

“Cum for me baby.” All Abby can do is obey, is crumble, give in to every firing synapse in her brain and ride herself out. She heaves with effort, every muscle contracting as the slick white ring of her arousal pools over the knuckles of her hand, body doubling over as she rides out her high. Eventually, after sinking to her knees Abby collects enough of her strength to open her eyes. Ellie had once again shifted, her face filling up Abby’s phone screen as a very smug, very pleased smirk grows on her lips. 

“Wash up and get your ass home, because unlike you, I haven’t had my fill yet.” And with that, the call ends and Abby just breathlessly laughs to herself, rolling her neck as she opens the stall door to see if she can safely put her phone away before properly showering. She huffs proudly to herself; looks like she's in for a very long night.

[thewritingofamadwoman]

Stress Relief

The way Roy Kent (and Brett Goldstein) live in my head rent free 24/7.

Pairing: Roy Kent x Fem!Reader (established relationship)

Warnings: Fluff, some making out, and Roy Kent being a cocky little shit

Enjoy!

You wiped your hands clean on a towel and smiled at the young man on the table.

“Okay Sam, you’re all done. Continue to work on those stretches at home and you’ll be in tip top shape for the game next weekend.”

Sam Obisanya smiled back at you, slowly getting up off the table.

“Thank you again, so much. I will do all the exercises you’ve recommended, and I will also look into Pilates classes.”

You gave Sam a quizzical look.

“You don’t have to do that Sam, it’s just a sprained ankle…”

The young man laughed.

“Oh no I know, I just am interested in Pilates. I’ve heard it does wonders for your body, core, and state of mind.”

Sam looked at you so genuinely, that you couldn’t help but let out a chuckle. He was absolutely precious. Sam smiled at you again and waved goodbye before exiting the treatment room. Between Sam’s ankle, Dani’s knee and Jamie’s hamstring, you had been working nonstop all week, doing your best to heal them as best you could.

You were jotting down notes in Sam’s folder when you heard a knock on your door.

“Come in!”

Roy Kent walked in, shut the door behind him and let out the deepest sigh/growl you’ve heard in a while. You looked up and put the folder down on your desk, taking a second to admire the grouchy coach. Roy stood there, arms at his sides and shoulders back in his usual stance. His biceps bulging from underneath the short sleeves of his coach jersey, the watch on his right wrist gleaming under the florescent lighting in the treatment room. Your eyes trailed to Roy’s face; his brows drawn together in their usual frown and his lips following suit.

“Well hello to you, too,” you greeted playfully.

Roy raised an eyebrow at you and rolled his eyes warm heartedly.

“Hi,” he exhaled, his deep voice reverberating through you. God you loved his voice.

You waited for him to continue, seeing the thoughts running through his mind. Roy took another breath and let it all out.

“These fucks have got me more stressed out than the “girls nine under nine” ever did. Fucking shits.” Roy points a finger to the door behind him. I swear, if I have to hear Zava go on about his fucking avocado farm one more time, I’m going fucking quit and go back to being a fucking pundit.”

And there it was. You nodded sympathetically and moved off from the desk you were leaning on and waved your hand to the table in front of you, signally Roy to have a seat. The coach followed suit, letting out a huff of air as he did. You stepped on a mechanical lever underneath the table, causing the table to lower so that Roy was at a comfortable height for you. You placed your hands on his shoulders gently before giving them a tight squeeze.

“You’re not going to quit, baby. You just need a second to relax. You haven’t been to Maureen’s house in a few weeks now that I think of it. When was your last yoga session with the ladies?” You pressed down on Roy’s shoulders again, feeling the immense amount of tension he was keeping at the base of his neck.

Roy grunted at the feeling of your hands, slowly leaning into your touch.

“Maureen’s been dealing with her son’s upcoming wedding, and Carol’s neice is going through a divorce so we’ve all been pushing back our next yoga date.”

You smiled at how invested Roy was with his little yoga group. He always managed to melt your heart with the simplest of things.

“Well then, the solution is simple. You need a little bit of stress relief. You’re so tense Roy, all this pent up pressure isn’t going to do you any good. I’m going to take care of it, okay?”

You spoke as gently while beginning to massage Roy’s shoulders. You’ve been told by the team that you give the best massages known to man. And while it was part of your job as the team’s physio, right now you weren’t a PT. You were Roy’s girlfriend, ready to help your man relax. A few moments pass in silence, the only sounds in the room were of Roy’s deep breathing, and occasional moan whenever you came across a particular tender spot.

“Fuuuuuuuck” Roy groaned, relishing in the feel of your hands digging into the knots in his neck and shoulders. “That feels incredible,” he sighed, getting lost in the feel of it all. You smiled to yourself, glad to be able to help him in any way. Thirty minutes go by until you could no longer find any strained muscles under his shirt. You gave Roy’s shoulders one final squeeze, leaning down to give him a small kiss on the back of his head.

“All done. Hope you’re feeling a little less stressed, my love.”

Roy turns his head to face you, his eyes glossy as if he were in a dreamy state of mind.

“That was fucking mind blowing and exactly what I needed. Fuck you’re amazing. Thank you,” he praised, slowly turning his body and swinging his legs over the other edge of the table so that he was facing you. You beamed at his compliment, moving forward as well so that you were standing in-between his legs, the table allowing you to finally be able to stare directly into Roy’s eyes. Those deep, chocolate colored eyes that you’ve been in love with for quite some time.

“You’re welcome, baby.” You reply, leaning forward to give Roy’s a quick yet sweet peck on his lips. You loved the feel of his soft lips, plush and pillowy against your own. How something so soft could voice so many “fucks” in a day, you’ll never understand. But you loved it nonetheless. When you pulled back, you noticed Roy’s brows had softened significantly and there was a look of adoration in his eyes. You were sure it mirrored the look you gave him 95% of the time.

“Once Maureen and Carol get settled, and your yoga routine goes back to normal, your stress levels won’t be as high anymore. But until then, I’m more than happy to help you relieve it. Whether here or at home, you just come to me and I’ve got you. Okay?”

You gave Roy another little peck before you felt his lips twitch up into a smirk. You pulled back to find him looking at you mischievously. The hands that were unconsciously placed on your hips while you kissed began to slowly slide up your sides and back down to your hips.

“Going to help me relieve some stress, hmm? And at work no less? How naughty.”

The look he gave you in that moment set your insides on fire, and Roy took that moment to pull you closer to him, arms locking behind you to keep you in place. You couldn’t help the smile on your face as you wrapped your own arms around his neck, scooting as close as you could, your chest pressed up against his.

“Me? Naughty? I’m an angel,” you teased, drawing a pretend halo above your head.

Roy growled and leaned in, claiming your lips with his. You sighed into his kiss, your nails gently carding through his hair at the back of his head. Roy broke the kiss first but didn’t relent, moving his lips to your neck and planting wet kisses up and down the column of your throat. You felt your knees weaken, like they always did whenever Roy found that deliciously sweet spot right below your ear. You gasped, and Roy smiled onto your skin, kissing his way down slowly once more. His hands began to roam your body as yours found purchase on his shoulders.

“Oh God, fuck,” you whispered and giggled as you shivered when you felt Roy lick and suck at the base of your throat. Roy’s deep chuckle vibrated against you.

“Aww baby, you can just call me Roy,” he mused and rolled your eyes.

“Little shit,” you said breathlessly, pulling back as far as Roy would allow you, his arms still trapping you to him.

“As much as I’d like to continue this, I do have both Bumbercatch and Zorreaux due for an assessment soon. Buuuuut I can absolutely help you with your little stress relief issue at home later, okay?”

Roy smiled at you and nodded, grunting in agreement.

“Just one thing though, darling. You and I both know it’s not a “little” stress relief issue. Shall I remind you of last time, when you struggled to get all of me insi-“ you immediately cut him off, your hand cupping over his mouth, a blush engulfing your cheeks.

“Shuuuush! Shush! You know what I meant for fucks sake. Anyone can hear you, these walls are paper thin, you heathen!” You berrated, a giggle bubbling in your throat. Roy laughed against your hand and kissed your palm while you shook your head at him.

“Glad you’re feeling MUCH better, Coach Kent. Now shoo, send in Bumbercatch if he’s out there and I’ll deal with you later.”

Roy continued to smile at you and when you removed your hand, you got the full effect of his perfect smile. You couldn’t help your own smile as Roy hopped off the table and retreated to the door. You crossed your arms across your chest again as he turned around one final time before winking at you before exiting. You heard him loud and clear as he made his way back to the locker room.

“Oi! Bumbercatch! You’re needed in physio. Move!”

You shook your head and laughed to yourself before you wiped down the table and set up the room. This was going to be a very long afternoon.

[solacescastleglow]

My Favourite Full Body Flows

I fear I am turning into a gym bro. I exercise every day now, because it turns out if I skip one day I'll skip the next, and the next, and so on. Honestly, I'm not even mad about it, I love the fact that my body can do all this now. Anyway, I've been trying out different movements, and here are my favourite ones put together into a routine that works for me. These are also low equipment (all you need is two dumbbells and a yoga mat if you want to save your knees), so they're really easy to do at home.

Weekly Routine

Monday, Friday - Restorative

Tuesday, Saturday - Mobility

Wednesday, Sunday - Strength

Thursday - Fencing class

Whenever I feel like it - Other stuff like badminton, dancing, etc.

Restorative

Goal: Keep my body moving even when I'm busy or tired, have a good time

Frequency: 2x/week

however many sets I want to do :)

1 minute of intuitive movement (ankle and wrist circles, neck rolls, side stretches, really whatever I feel like)

3x 5 second butterfly stretch

1x supine twist per side

10x floor angels

10x windshield wipers

20x happy baby rocks

10x sphinx nods (rounding out my shoulders when I look down)

psoas release (like this)

10x child-seals

5 minutes with my legs up against the wall while hugging myself

Mobility

Goal: General mobility so that I don't feel terrible

Frequency: 2x/week

2-3 sets, scattered throughout the day when I feel like it

10x chin tucks

10x shoulder rolls

10x ankle circles

5x cossack squats (supported)

5x wrist weight bearing rocks (with my fingers facing forwards, then outwards, then backwards)

5x ankle rocks

5x thoracic twists

10x floor angels

5x hip flexor arcs

10x dead bugs

20x bicycles

5x child-seals

1x supine twist per side

Strength

Goal: Reverse atrophy caused by long-term illness, build up upper body and deep core strength

Frequency: 2x/week

1 set, it's a lot and I get bored really easily

Warm-up

5x shoulder circles (each way)

5x arm swings

5x wrist circles (each way)

5x ankle circles (each way)

5x hamstring sweeps

Main bit

5x incline pushups (currently on 4 stairs' incline)

20x bicep curls (while pacing around the living room)

20x armpit rows (still pacing)

10x overhead tricep extensions

10x heel raises

5x march and hold (5 second holds)

5x cossack squats (supported)

5x kneeling wrist lifts

5x wrist weight bearing rocks

5x alternating bird-dogs

30 second plank

15 second side planks

5x slow dead bugs

10x bicycles

20x scissor kicks

5x 5 second boat pose hold

5x marching glute bridge

Cool-down

5x child-seals (can you tell I love this one?)

1x supine twist per side

[couldawouldashoulda50]

Do you think Loren and William go to the gym together sometime? As we know, William likes to do squats on off days (information said by Mo—that we kinda already knew due to some physical evidence…) Does Loren have a routine or an activity/sport she does? I love seeing instagram reels of gym girlies with their gym bro boyfriends and they are at the gym together. They help each other, they ogle at each other’s body, they tease each other, etc. I just though that William and Loren would be kind of focused but also would be silly.

I loved this ask and coming up with a response for this - especially with the added couple-y tendencies that you mentioned....I could visualize the two of them so clearly. This might run a little long 🫣

Loren prioritizes treating her body well. It was essential with being a caregiver which requires long hours of bending and lifting - it took a heavy toll on her back, knees and shoulders when she first started as a PSW. She found relief by doing basic calisthenics with whatever she could use around the group home...a chair, a wall...the floor. Little by little, her mobility greatly improved and it helped motivate her to expand her repertoire and even add in cardio - nothing fancy, long walks which turned into jogging, skip rope at home, etc.

As time went on, she managed to create a little home gym for herself in her basement - she saw that by April of each year, there was an influx of exercise equipment posted that people were looking to get rid of quickly once their well-intentioned New Year resolutions fell to the way side. This is how Loren began to heal herself from the literal and figurative weight from her last relationship.

Fast forward to William and Loren as they are now. Loren didn't grow up necessarily as the quintessential athlete per se. Figure skating and dance (ballet and Irish-step dancing...yes, like Riverdance) were her main extra-curriculars which she maintained interest into adulthood. Golf was something she picked up as a teen from exposure from her parents as both golf with their local men's and women's leagues.

The interesting thing is William's body "type" tendencies with his former girlfriends/hook-ups/FWB were long, lean silhouettes, fine-boned features and minimal curves. Loren came along and although she has delicate features to a degree, the woman has curves. Full, round breasts, toned legs and a sculpted, apple-bottom ass which are now William's full time obsessions, among her other features.

But William has come to notice that her body is beginning to shift - her arms are more defined, there are more contours around her abs. He's really noticed when she rides him, arching her back...he sees some subtle and not so subtle changes. Yet, she rarely mentions even so much as exercising or working out at all.

So, partly out of curiosity but mostly just wanting to see her sweat outside of the bedroom, he asks her to come with him to the team facility the following day. He had no idea what to expect - something told him she wouldn't just stick around the treadmills.

Aside from her wide-eyed reaction to being in the space itself, with all of the state of the art exercise and conditioning equipment, she soon felt at ease as she lowered herself on the floor to stretch, initially under William's instruction.

But her pre-dance stretch muscle memory kicked in - her flexible, fluid motions evident with everything from hamstring stretches to hip flexor stretches, which caught William's attention. He was impressed but kept his comments to himself. Instead, he refocused on his own stretches, groaning with some discomfort.

As Loren gracefully leaned over into a Butterfly stretch, she chirped him. "I'll be pissed if you hurt yourself and I won't be able to use you the way I want to later…."

"Jeeesus...really....no sympathy, eh? If you had've let me stretch - or at least let me have one eye open before doing what you did to me earlier, I wouldn't nearly be as sore as I am now," he chuckled.

"Such a lie - you were moaning in absolute blissful pleasure this morning...not groaning like a ninety year old like you are now," she smirked before reaching towards her toes.

From that point onward, the pendulum swung between joking sparring matches at each other's expense and long, lingering looks of adoration that bordered on lustful.

Loren would chirp William for his big-dick-energy strut — chest puffed out, gliding along like he was king of what, she really didn’t know — which more often than not earned her a playful smack on the ass. Who’s to say that wasn’t her plan all along...

But when she spotted him at the bench press, it was her turn to struggle with focus — fuck. Tight compression shorts, all that defined muscle power in his legs, and the first-hand knowledge of exactly what he was packing? It was distracting, to say the least.

She tried not to stare as he lowered into slow, controlled squats — but the view was just ridiculously gorgeous. His ass "out-rounded" hers, and she bit her lip remembering how tightly she’d gripped those cheeks that morning. Case in point:

And now, here she was, stealing glances at the outline of his package while pretending to spot him. William, smug as ever, couldn't pass up the opportunity to roast her one more time.

“Eyes up, babe…” he grinned, barely breathless, “I’ll end up with the bar crushing my windpipe while you’re busy staring at my bulge.”

But there were other moments where both William's and Loren's individual personalities shone through. Loren noticed how popular and well liked William was by the amount of chirps and laughter from wherever he was in the gym. It's not that she didn't know this about him or had never seen it...it was quite the contrary, but seeing it again in many different environments with so many people, she was swimming in adoration for him.

William felt his own brand of pride for Loren, watching her at a distance. She’s totally in it — flushed cheeks, damp hairline, shirt clinging to her back. She wants to work hard and she’s a good student, attentively listening to him or Louis Rojas, the Head Strength and Conditioning coach for the team, giving her pointers on steady, efficient movements. If she wasn't satisfied with not being able to finish an exercise (she started strong with the battle ropes but couldn't finish the last set - ski jumps with the ropes), William could almost see her earmarking it in her mind to challenge it again when she came back.

So while they don't necessarily head to the gym together often, when they do, it’s always entertaining, occasionally competitive, and reliably productive. And afterward? The rest of the day is spent at a much slower pace — filled with long naps, dog walks, and [insert whatever post-gym filth you feel like hinting at...].

Thank you so much for this ask Nonnie - it gave me so much to ponder the days that we had no hydro 🩷

[gym-x-plus]

 

It doesn’t matter if you don’t have a huge amount of weight to use at home… if you train smart you can have such an epic workout and make gains. My 14 home workout plans on the Believe App have been cleverly structured to make the most out of your time and achieve REAL results.

Last couple days left to get 30% off the annual & quarterly subscriptions to my app 🫡

1️⃣ Barbell Deficit Straight Leg Deadlift - 10 res x 4

Using a deficit for more ROM to further stretch the hamstrings.

2️⃣ SUPERSET (per leg) x 3

~ DB Static Lunges - 10 reps

~ Bodyweight Lunge Jump Ups - 10 reps

Swap to other leg after completing the above.

3️⃣ SUPERSET x 3

~ KB Heel Elevated Squats - 10 reps

~ Bodyweight Heel Elevated Squats - AMRAP

4️⃣ Long Banded Single Leg Leg Curl - 10 reps per side x 3

Attach a long band to a fixed object and use an ankle strap. These are so good!

5️⃣ DB Kneeling Squats - 10 reps x 4

I honestly think this was the toughest exercise of the workout. If it’s harsh on your knees put a cushion under them.

You can swap any barbell or kettlebell exercise for dumbbells if you are limited on equipment.

Good luck, not that you’ll need it 👏🏻

Oh and remember,

THICK THIGHS SAVE LIVES 💯

©️Credit ig @kimfrench87

#fit #fitness #fitgirl #fitnessgirl #gym #fitnessmodel #workout #squat #sportgirl #abs #glute #glutesworkout #glutegains #hip #leg #legs #legday #cardio #core #body #bodypositive #bodybuilding #bodygoals #backtraining #walking #beach #bikini #bikinimodel

[freeonlineworkouts]

Full Body dumbbell Workout

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

Warm-Up (5–10 minutes)

Jumping Jacks: 2 minutes

Arm Circles: 1 minute forward, 1 minute backward

Bodyweight Squats: 1 minute

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

Workout Structure

Perform 3 sets of each exercise.

Rest for 30–60 seconds between sets.

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

1. Dumbbell Squats

Target: Quads, glutes, hamstrings, core.

How to:

Hold dumbbells at your sides or at shoulder height.

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

Push through your heels to return to standing.

Reps: 10–12

2. Dumbbell Bench Press (or Floor Press)

Target: Chest, shoulders, triceps.

How to:

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

Press the dumbbells upward until your arms are fully extended.

Lower the dumbbells back to chest level.

Reps: 8–10

3. Dumbbell Bent-Over Rows

Target: Upper back, lats, biceps.

How to:

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

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

Lower the dumbbells back to the starting position.

Reps: 10–12

4. Dumbbell Romanian Deadlifts

Target: Hamstrings, glutes, lower back.

How to:

Stand with dumbbells in front of your thighs.

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

Return to standing by squeezing your glutes.

Reps: 8–10

5. Dumbbell Shoulder Press

Target: Shoulders, triceps.

How to:

Hold dumbbells at shoulder height with palms facing forward.

Press the dumbbells overhead until your arms are fully extended.

Lower the dumbbells back to shoulder height.

Reps: 8–10

6. Dumbbell Lunges

Target: Quads, glutes, hamstrings.

How to:

Hold dumbbells at your sides.

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

Push through your front heel to return to standing.

Alternate legs with each rep.

Reps: 10–12 (per leg)

7. Dumbbell Bicep Curls

Target: Biceps.

How to:

Hold dumbbells with palms facing forward.

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

Lower the dumbbells back to the starting position.

Reps: 10–12

8. Dumbbell Tricep Kickbacks

Target: Triceps.

How to:

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

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

Return to the starting position.

Reps: 10–12

9. Dumbbell Russian Twists

Target: Core, obliques.

How to:

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

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

Reps: 20 twists (10 per side)

10. Dumbbell Calf Raises

Target: Calves.

How to:

Hold dumbbells at your sides.

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

Lower back down slowly.

Reps: 15–20

Cool-Down (5–10 minutes)

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

Deep Breathing: Relax and lower your heart rate.

Tips for Success

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

Form First: Prioritize proper form to avoid injury.

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

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

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

[ladylooch]

Afterthoughts & Accountability [Liv X Luca]

A/N: I want you all to know, in advance, that I really hurt myself writing this one. I apologize… Um… I’m still crying so, read at your own risk AND REMEMBER THAT WE ALREADY KNOW THEY GET MARRIED SO DO NOT COME FOR ME OKAY LOVE YOU BYE.

Shoutout to @casualhilarity who has read exactly 4 versions of this chapter that I hated until I got to this point. I literally would have given up without you, so here is the final version you never got to read 😂

Word Count: 4.7k

Part 1 | Part 2| Part 4

(Luca)

Pump It by the Black Eyed Peas booms from a concerning decibel inside USB arena where Luca Fiala stretches out his left hamstring. He moves from a knee bend to a full extension, skate blade pointing up towards the fans to his left. Over in that group of fans is the love of his life, Livia Meier. She stands unassuming with other fans, bopping her head ever so slightly to the beat. Luca grins. He glances over his left shoulder, switching legs. Across the redline, Ryder Hughes stretches in a similar position with a few of his teammates.

“Ry, why is your girl over there? And wearing green?”

"Yeah, usually she is in Isles blue.” Luca pauses with his eyes on that guy, taking in his smirk. Ryder keeps his eyes trained on the ice, ignoring seemingly everyone. 

“Hey 86.” Luca tilts his chin up at Ryder when he gets back to a standing position. 

“2s.” Ryder acknowledges then rushes off to rip a shot on the goalie.

Luca takes a similar trajectory, but winks at Liv every lap he takes. He loves seeing the pink blush fill her cheeks at his attention. He hates that he has to leave right after the game. He will only have time for a hug and a smooch before he needs to join his team on the bus. Okay, maybe two kisses.

As one of the last ones to get off the ice, Luca peers over at the opposing team. Him and Ryder are the last two to get off. Luca won’t be giving in first. The Hughes boy flips one more shot at the net, then skates towards the opposing team’s tunnel. The entire skate, Ryder’s eyes remain on Liv. An uneasy feeling trolls down Luca’s spine. There is something about that look that doesn’t sit right with him.

But he has a game to play. 

Luca always gets antsy when he is part of the starting line up. In opposing arenas, he can’t help but chuckle at the boos raining down when they hear his name. He swivels back and forth on his skates, looking up at the rafters. He goes through his pre-game visionary exercises, picturing exactly how he wants the game to go. He loves playing in front of Liv. He wants to score a goal or two tonight for her. He might even toss a celebration her way in the form of a bow and arrow.

But from the moment the puck drops, the whole game feels off. Luca is getting constant shoves in the back and hard checks from the opposing team. Nothing he can’t shake off, but it rocks him off his initial game plan. Then, the comments start. It’s light razzing at first.

“Minnesota boy in the big city.”

“You speak English, Fiala?”

“Heads up, shrimp dick!”

Luca chuckles confidently at that one. No way that is true. But in the second period, the theme shifts.

“Livy looks better in our colors.”

“Your girl fits in perfectly with our WAGS. Might just keep her.”

“You’re so fucking ugly, no wonder Hughesy is dating your girl on the side.” 

That one makes Luca stare 33 down over his shoulder. He is wearing a full face shield and has dark black stitches diagonally across his cheek.

“What did you say?” The guy starts to repeat himself. Luca cuts him off. “What? Can’t hear you through that fish tank, pal.” Luca chirps back then makes a fishy mouth at him. He smirks as he heads off the ice. 

But next time 33 is out there with Luca, he ups the ante. 

“Livy Hughes has a great ring to it.” 33 chuckles as he skates back to the home bench for the TV timeout. Luca grabs a water bottle, squiring some in his mouth. He watches the opposing bench, zeroing in on Ryder as he steps out for the next play. Luca decides it’s time to take this taunting up with the source.

“Real cute having your teammates heckle me about my girlfriend, Hughesy.”

“I didn’t tell them to say shit. You’re the one who told Livy not to speak to me.” Luca laughs, genuinely. First he is hearing of this.

“I’ve never said that. If she isn’t speaking to you, it’s something you did.” Luca rests his weight on his stick, preparing for the face-off. Ryder scoffs.

“She asked me to stay the night. I was going to go home.”

The ref blows the whistle. Luca’s mind stutters like he slammed into a brick wall. The puck drops. It takes Luca three whole seconds to react. Then he is off, rejoining the play as an Islander’s defenseman pushes the rush into the Wild end. A rocket is launched from Luca’s guy, his positioning is off, and the puck ends up in the back of the net.

“Fuck!” Luca yells, hitting the puck into the back boards in frustration. Ryder is the last to leave the celebration. “Hey!” Luca screams at him. “What the fuck do you mean you stayed the night?”

“She was upset about the publisher thing and I was just trying to be there for her because you can’t be. She didn’t want to be alone.” His girlfriend’s lies spill out of another man’s mouth. 

Publisher thing? He doesn’t know anything about that. Luca feels completely out of control. All the anger and confusion burst out of him in the form of slapping his stick onto the ice.

“Let’s go.” Luca snaps, shaking off his gloves. He springs forward, grabbing Ryder’s blue jersey and landing the first punch. Ryder is knocked off balance. He struggles to shed his gloves, ducking each one of Luca’s punches as best he can. Luca is in such a fit of rage, he doesn’t notice his knuckles cracking open and bleeding with each hit of them against the blue helmet. Luca shakes the collar of Ryder’s jersey, mad that he isn’t connecting with Ryder’s face.

This punk ass bitch is going to make a move on his girlfriend and think he can get away with it? He’s going to act like he was doing Luca a favor when he was weaseling his way in between him and Liv? Luca’s fist is gonna righten that wrong. Luca shakes Ryder again.

“Square up!” Luca screams at the other player. He wants a fair fight.

Ryder hits Luca in the cheek, then pulls back, exposing himself for a returned favor. They battle, growing tired, but throwing blows like it’s old school hockey. Luca won't relent. Ryder steps up to the challenge continuously until Luca’s 15 pounds wins out and he throws Ryder onto his back. He kneels on top of him, rage in his brown eyes as he looks down at Ryder’s bleeding cheek.

“Wuss.” Luca scoffs.

“Fuck you.” Ryder snaps, shaking off the refs hand on him. “It’s not my fault you weren’t here for her!”

“I should have never trusted you!” Ryder skates towards him, but the ref grabs his jersey again.

“Boys! Get in the box!”

“I didn’t mean to fall in love with her.” Ryder’s voice is sincere, aching. “Loving her while she loves you is way fucking worse than anything you can do to me out here.”

Luca glides off the ice into the penalty box. The crowd roars in appreciation for their nightly entertainment. A few teammates bring the rest of his equipment over, giving him stick taps on his shin pads. 

“Good tilt, FiFi!”

“Hell of a fight, Fifs!”

“Yeahhhh luuuuuuuc!”

Luca doesn’t respond. He is too busy trying to catch his breath and stop the fragmenting of his heart in his chest.

Luca looks up to where he knows Liv is sitting. His shoulder pads rise and fall with his heavy breathing as he works them back into place. He can see her from here, laying over her thighs, hugging her knees as she looks in his general direction. He shakes his head, going back to wiping off his visor, thinking the same thought over and over again:

How could she?

- - - 

(Liv) 

A whole world of production moves around Liv, completely oblivious to the turmoil within her body. She isn’t sure what she just witnessed on the ice but it couldn’t of been a hockey game between her boyfriend and friend. Because down on the ice in front of 18,000 people, Luca beat the shit out of the Hughes kid. 

Liv’s arms have been wrapped around her body since she saw Luca angrily turn towards Ryder after the first Islander’s goal. He seemed to lose it out of nowhere. They had been talking before the face-off and suddenly, after the goal, Luca was dropping his gloves. A wariness has Liv’s eyes shifting to both sides of her for either boy coming down to greet her. She wasn’t expecting Ryder tonight, but she isn’t naive enough to think he won’t show now.

As if on queue, he appears between a sea of event and security staff. They seem to part for him so he can see her standing alone next to a white pillar. Ryder comes strolling across the large space towards her. Liv glances anxiously over her shoulder the opposite direction where Luca would be coming from. She has no idea how to handle this. Will the tension from before spill over off the ice?

“Hi.” Liv greets him. She grimaces at the laceration on his cheek. It is red and angry, covered by a liquid gel to seal it.

“You didn’t tell him.”

“What?”

“You didn’t tell him I stayed over.”

“I… No.” Liv shakes her head. “I was going to, but there was never a good time.”

“He knows now.” 

“What!” Horror spills onto her face, dropping her bottom jaw open.

“I told him, accidentally. Because I figured there was no way you would not have told him. You tell him everything. But then I thought, maybe you didn’t because you felt something?” His eyes rapidly search hers. Liv’s blue eyes widen nervously.

“Ryder, I haven’t been able to talk to Luca yet.” She shakes her head. “I’ve been trying to tell him, but we haven’t been able to have a phone or in person conversation. That’s it.” She can see him collapse inward at the truth.

“Livy…” Obvious emotion clouds his eyes. “I can’t. I can’t do this. I can’t be friends with you anymore. Not like this.” The words tumble out like he is desperately clawing for relief. “I think I need some space.”

“Ry.”

“No, you don’t have to say anything. You were right, I shouldn’t have ruined this.” He closes his eyes, Adam's apple bobbing hard as he swallows. “But I thought…” He shakes his head. He glances to the left, seeing Luca charging towards them. Ryder is not interested in a second fight, so he backs away, giving Liv an apologetic look as he goes. Liv furrows her eyebrows then turns towards her boyfriend. She can’t read his face, which frustrates her further. Hot turmoil sears against the cavity of her chest as she replays what happened on the ice tonight. 

“Hey, wanna tell me what’s going on?” Liv pauses, pushing her lips for a moment and drawing in a deep breath through her nose.

“Sure, do you have time for me?”

“Oh that’s fucking hilarious.” Luca spits at her. “Do you have time? Might need to go catch up with your little fuck buddy over there.” Liv balks, blinking in shock at his words and tone.

“Excuse me?”

“You heard me. So how was he Livy? Was he so much better than me? Did he make you wetter? Did he stroke you just right with his tongue to wake you up in the morning? Did he make you cum harder?”

“Luca.” Liv snaps, grabbing his wrists to pull him out of his rambling. He turns her hands over, taking control by gripping hers in his tightly, holding her in place.

“Tell me all about it. I’m all ears.” He is seething, shaking even as he tries to keep her still, looking him in the eye.

“Nothing happened!” She insists, feeling panicked. This is not how she wanted him to find out. She wanted it to be a conversation about what happened and why and how they could move forward from this. She has needs he isn’t meeting and as much as Ryder has tried to fill in for him, he isn’t and will never be Luca. 

“Nothing happened but I’m hearing about this in front of 18,000 people while I’m beating the shit out of your most recent lay?”

“Luca, how many times do I have to say this. We did not have sex!”

“Ryder said he stayed over and that he is in love with you. All his fucking teammates are calling you his girl. But sure, I totally believe you. What is happening!” He says incredulously, eyes searching hers. What he is looking for, Liv can’t be sure, but she knows he can see her agony swimming in the blue orbs she got from her father. “Are you in love with him, baby?” The pet name he loves to drawl out to her is short and painful this time. Tears rush into Liv’s water line. 

“No.” 

“Don’t lie to me. Not when the stakes are this high.”

“I haven’t lied to you at all! I’ve been trying to tell you! As per usual, everything else is more important than me!” Luca scoffs, disgusted.

“Nothing is more important than you!” Luca yells, tightening his grasp on her hands again.

“Then why don’t I feel that way!?” Liv screams back at him, losing her cool completely. People look, staring in concern at the couple who grips at each other both lovingly and angrily.

Liv’s cheeks are flaming red, blue eyes wet with tears and hard with distress. He is right here, clutching her hands but Luca, her Luca, seems a million miles way. Her chest rises and falls quickly as she tries to steady herself. She didn’t mean to yell, didn’t want to either, but he wasn’t letting her get a word in. She needed to be heard. Luca slowly straightens back up. One by one, his fingers fall away from her hands.

“Are you saying this is my fault?”

“No.” Liv shakes her head, responding quietly. “I didn’t cheat on you.” She says shakily. “Yes, Ryder came over. Yes, he slept over in the same bed as me. But that is all. We slept. He left in the morning. I called you to try and tell you and I texted you. I didn’t want to tell you over a text. I wanted to have a conversation, but so many other things have come up with our schedules. So now you found out this way and I’m sorry about that, but you have some part in that too.”

Luca grins, a wicked and angry curl to his upper lip. 

“Okay, I’ll be sure to make myself more available next time you want to tell me you’re fucking someone else on the side.” Liv closes her eyes, wincing at the judgmental and accusatory tone of his words.

“Nothing happened.” She reiterates to him.

“Bullshit, Livy. Bullshit nothing happened!” He snaps. “Why did you ask him to stay!?” 

How could she tell him why? How could she tell him that the loneliness and unworthiness had created a gaping hole in her chest and she wasn’t sure how she could survive the night alone? How could she tell him about all the ways that Ryder shows up for her when Luca isn’t? How could she tell him how much he is falling short when they’re supposed to be forever? She’s never done this before, but as much as this is all breaking his heart, she thinks these next words might hurt more.

“Because he cared enough about me to show up. And I haven’t been getting that from you.” 

“Wow.” Luca steps back, shoving his hands into his pocket. He looks over Liv’s shoulder, jaw becoming cemented together as he considers. “Maybe Ryder isn’t the only one to catch feelings here.” Luca accuses.

No matter how hard Liv tries not to, she can’t help but look away at such a pointed statement.

The pause between them is long. Too long for Luca to believe her when she gently shakes her head no. Her blue eyes return to his. Luca curls his hands up into fists, looking completely blindsided by this entire interaction. His chest heaves like he is still battling on the ice. Liv feels like a truck went straight through her body, destroying everything inside of her before it continues on like the rest of the world around them.

“Fiala!” A member of the Wild organization calls out. “Bus is leaving in 5!” The team is flying back to Minnesota and has a short turn around to make their flight before their pilots time out for the evening. He can’t stay any longer.

Tears fill Liv’s eyes as she scrambles for the right words to say in her brain. The wheels spin and spin and spin like a hamster on a wheel but all she comes up with is:

“I’m sorry. I don’t know what to say.” She pathetically shakes her head and shrugs sullenly.

“Fuck.” Luca yelps. He stands up straight, shifting his weight from foot to foot incredulously. He stares at her, brown eyes filling with sadness as he takes in her face. He bites his lip anxiously then opens his mouth to speak. “I gotta go.” Liv nods like she understands because she does. She always does. 

With nothing more, Luca turns and walks away.

There is no hug and kiss.

There is no “I love you”.

There is no “I’ll call you when I get home.”

All that exists is the staff cleaning up after the game. 

Families from the home team greeting each other. 

And Luca Fiala walking away from her without looking back.

- - -

Three days. 72 hours. 4,320 Minutes. 259,200 seconds. 

The exact amount of time it has been since Luca Fiala left New York City on a Delta flight back to Minneapolis. ¾ of that time, Livia Meier has been confined to her bed. She has cried loudly, silently, achingly, and numbly. None of the droplets that rolled down her cheeks alleviated the pain in her heart.

Her cheeks sting from the wetness as fresh ones roll down from her swollen eyes. She lays on her side, staring out at the flakes that fall outside of her window. It was bitterly cold this weekend. Or at least it seems to have been by the frost collecting on the window. Liv wouldn’t really know. She hasn’t left her apartment since she went to the game. Her phone lights up, showing the notification she got from Luca a half hour ago.

I’ll call you when I get back from practice. 

That message is the first she has received from Luca since Wednesday. A simple text with no emotion, no inclination of what is going to happen when they connect virtually. Liv wants to get herself presentable for the call. But gathering the strength to get up and into the shower has felt impossible for the last hour. She knows her time is running out. 

Under the harsh, hot spray of the shower head, Liv allows the water to consume her face. She scrubs at her irritated skin with a gentle face wash. As she does the basic steps of bathing, she continues to stop and let the water roll over her skin, seeking relief. New tears join the fresh water. Liv gives up, turning the shower off and getting out. She goes through her routine robotically, moisturizing and detangling, opting to skip the makeup because her skin is already irritated enough.

She forces herself to eat a granola bar and drink a cup of coffee while waiting for his call to come through. She is on her second, apathetic bite of food when the FaceTime ring disturbs her apartment. Her reflection morphs with the picture of them this past summer in Switzerland after brunch with her parents. They look so happy; a stark contrast from her current situation.

“Hi.” Livy answers.

“Hey.” He responds. His face has an angry set to it.  “Did Ryder just leave?” He snips at her arms crossed over his chest tightly. He looks huge. Liv thought that at the game too. It’s clear he has spending a lot of time in the weight room this season, getting his body to where it needs to be. Normally, she would be drooling over it. Now it just makes her sad she doesn’t have those arms around her, protecting her from all of this.

“Okay, we got that out of the way. Do you feel better?” She asks, irritation making her eye twitch three times before she presses her finger to stop it.

“No.” He shrugs his big shoulders. Liv sighs. She really doesn’t want to fight. She wants to talk to him and find a path forward.

“I understand that you are angry and you want to make this about Ryder. But this isn’t about him. It’s about us and all the ways that we are not working right now. He is a symptom of the problem.” 

“What’s not working? On my end, everything has been fine.”

“That’s also part of the problem, Luca. I’m over here drowning and you think everything is fine. I feel like, everything in your life is so much more important than me. Like we barely talk now when you’re on the road. You go hours without answering my texts. You don’t call when you say you will anymore. I have been feeling so lost and unimportant.” Luca runs a hand over his days old stubble. He contemplates before responding.

“I appreciate you sharing with me how you were feeling, but the time to do that was before you invited someone else into your bed with you. I can’t get over that right now. Nor can I look past the fact that you didn’t tell me; he did.” Liv gasps, shaking her head furiously.

“That’s not fair, I tried to call you that night and several times the next day. Things came up and suddenly you’re hearing about it from Ryder. This isn’t just on me.” Luca rolls his eyes.

“Liv, take some accountability here.”

“I am! It shouldn’t have happened in the first place, I acknowledge that. It was inappropriate. But don’t sit there and act like I didn't try to make this right. You didn’t have time for me. You were with the team and at practice and at a concert and I was supposed to what, Luca? Fucking text you? And pray for an answer?” She can feel herself losing the battle to not cry. She takes in a deep breath, looking up to collect her tears on her finger tips before they fall down her cheeks. “I apologize for how this happened. I apologize for being inappropriate and crossing boundaries with a friend. That is not okay. I own that. But that is all he is to me. A friend.” 

Luca visibly relaxes after that, nodding his head. He uncrosses his arms, leaning back more towards the camera like he is ready to engage in the conversation. 

“I’m sorry for Wednesday night. I was really upset and reacted poorly. I said some crude and mean statements to you. I’m sorry for that. That type of behavior isn’t okay and it won’t happen again.” Liv nods. 

“I appreciate your apology.” She says genuinely. 

“I’m sorry I didn’t make time for you.” He whispers, getting soft and vulnerable with her. “A lot of things feel not… normal right now, including my position with the team. But I thought we were fine, so it was easy to brush you off because…” He trails off, shaking his head. “I thought you’d be okay with it.” He looks her over. “I can see now that it isn’t okay and I’ll do better at making an effort. You deserve that, babe.”

Liv feels the knot in her throat grow. From hearing that he willingly pushed her aside. From the realization that he has done this in the past and she’s allowed it. From the negative ways it effects her and how she has responded so poorly this time. She feels ashamed for all the previous instances she has allowed this behavior that brought them here, where it now feels like a mountain to climb instead of a bump in the road.

“That’s really hard to hear.” She says, trying to clear her throat so she speaks clearly. “Like I felt that way, but hearing you say that sucks.”

“I know. I’m sorry.” Luca looks at her regretfully through the phone. “So where do we go from here?”

As much as she wants to, Livy knows she can’t forget about what has transpired in the last few weeks. She can’t go back to pretending that her and Luca are perfect. That there has been no tension or no underlying issues that lead to what happened with Ryder. Partly because it’s burned into her brain, but also because if they still have a chance at the future they have been dreaming of, it can’t be on the foundation of this unsteady ground. Her eyes tear up again, knowing what she has to do.

“I think we should take some time apart.” She responds sadly, keeping her eyes on the counter. Heavy silence takes over the line. When she gathers the courage to look at Luca, she can see the tears in his eyes. His hand is over his mouth, pointer finger slightly pushing his nose up. When his tears fall, he pushes his hat off his head and runs a hand through his hair. He looks to his right, towards the window Liv knows looks out at the city. She swallows hard, wanting to say more but not trusting herself to speak clearly.

“That’s what you think is best?” She nods, tears falling down her cheeks, dripping onto her t-shirt. Her chin wobbles hard which makes Luca sigh heavier, clearly upset by her reaction. “Livy, I never meant to make you feel that way, baby. I’m so sorry.” He starts so say. “I don’t want to lose you. I love you so much.” His voice cracks when he says he loves her.

“I don’t see how we can keep going like this, babe.” She cries. “I can’t. I’m also really hurt and maybe you don’t think I get to be, but I am. I’m not happy with how things are and I-I need some time to figure out what I need in a relationship. I feel like this is how I can be accountable to myself and to you.” Luca drops his face into his hands. When his shoulders shake, Liv thinks she might fall off the chair from how badly her heart crumbles in the wreckage of what they were.

The hardest part? It’s not that she doesn’t love him. It would be so much easier if she didn’t. But she loves him too much for things to continue this way. For them to fade away into nothing while she tries to figure out who she wants to be and what she needs and how to ask for it.

Liv’s tears begin to fall faster. They cry together on the phone, sobbing to each other how much they love one another. 

They’re shredding apart at the seams. 

But Liv feels more loved by Luca in this moment, as he gives her the space to be free, than she has in the previous six months of their relationship.

Maybe that’s a sign she should be running faster and farther from him than she is. 

Instead, Livy feels like they’re more meant to be than she’s ever believed before.

Read more Liv and Luca here.

[faithhopeloveandtherapy]

I finally went to see a physio about my knee. Some of you might remember it got dodgy a year ago as I trained for a half marathon, and my strategy at the time was to take some pain killers and ignore it. I did make a physio appt last May, but then Miss 5 and Mr 7 arrived and I cancelled it as I didn’t have the headspace.

Anyway despite barely running for a year, it has not really got fully better. My friend just had a knee replacement which followed inadequate rehab from a skiing injury, and it was a bit of a wake up call to take care of my body and invest in my future self. So I finally made a physio appt and went last week.

Interestingly, she pointed out that my right quads (injured side) are wasted compared to my left, and ditto the hamstrings. I measured when I got home and my right thigh is 2cm smaller than my left so the facts are there. How did I not see that?? Probably partly because we don’t have a full length mirror in our bedroom 🤷‍♀️

The physio worked out some exercises for me to work on for the next few weeks, although it was tricky as if they involved both legs, my left leg did all the work, and if they isolated the right leg, I couldn’t do them. Anyway I have a really simple set of 4 different exercises to work on and I’m supposed to aim for 5-8 sets in the week. I’m on track so far, doing two sets a day (but not at the weekend due to child craziness).

Back for review in three weeks.

[lexosaurus]

So, I want to podfic your Gym101 fanfic (this is me asking your permission to do it) for a VoiceTeam challenge, but I also want to get swole for Dash this 2025.

Here's my idea: I read your fic while doing exercises. I will need to experiment a bit to find out which exercises I can do while recording. So far I was thinking:

squats - obviously following Valerie's instructions, I don't have a weight bar though

active bar hang

plank - I'll see how much can I actually record doing that...

maybe some stretches for when I get too out of breath

I'd love any suggestions and pointers for exercises I can do while podficing. Guide me

PS: Your presence alone made me want to redo my pull-ups new years resolution 💪💪💪

Oh that's an awesome idea. I'm all for it. And now I'll need to write another chapter for it lmao!

As far as programming goes, I think anything that you can do that you can stick to are the best. Like for me, I fucking hate doing most stereotypical core exercises like planks and crunches and those 10 minute ab videos, so I've been mixing abs and core into my other weightlifting exercises instead of having it as its own dedicated thing.

But if you wanted some more concrete pointers, I would say in general like outside of just recording for the podfic, building a program around hitting every major muscle is going to be key for preventing muscle imbalances, and thus compound exercises are going to be your friend. Squats are a great one because they hit glutes, quads, and hamstrings, which are three major muscle groups on the lower body. And to hit calves, you can superset them with calf raises or something. Bada-bing-bada-boom, with 2 exercises you've pretty much got your lower body taken care of.

For upper body, things like push ups hit the chest, biceps, and triceps. Since you mentioned you have a bar, doing active bar hangs, scapular pulls, and negatives (all progressions of the pull-up) hit a bunch of muscles in the back, plus you're engaging your core for stabilization. If you have any heavy objects laying around your house, you can do farmers walks around a room which are another awesome thing for core work and all around general body strength (hits a ton of muscles all over the upper and lower body, and holding the heavy objects at different heights can engage more of the shoulders too).

Even though I'm in my weightlifting era rn, I'm a huge fan of calisthenics in general and do a lot of them for like functional strength and mobility. Definitely recommend you look into that if you're tryna workout from home this year!

Oh, and make sure you warm up before you exercise! There are lots of great dynamic stretching vids on Youtube.

Have fun and keep me updated on how it all goes!

[elliethefroggy]

Roy Kent: Minder Extraordinaire

Ch5, (on ao3), Ch7

Chapter 6: Roy Kent Ventures Into The Prick Palace

Bonding time between the grumpy arsehole and the annoying twat.

Roy’s lying on his stomach in the no-longer-haunted treatment room while Gail, the physio, is hard at work torturing his body into submission. It’s not too bad; she hasn’t started working on his hamstrings yet.

They’ve just come back from Liverpool, and all Roy’s body wants to do is crawl home and lie on his couch for a few hours in peace and quiet which is why he’s so fucking annoyed when Jamie bounds into the room, excess energy oozing off him in great big waves.

“Hiya, Roy,” Jamie says.

Roy groans which has less to do with Gail’s elbow digging into his muscles and more to do with the muppet standing over him. He rests his head on the treatment table, blocking Jamie from sight.

“Wanna do some extra training after this?” The muppet asks like he hadn’t played a full 90 minutes yesterday and then stayed up celebrating until the early hours of the morning. Fucking 23 year olds.

“No,” Roy says to the treatment table.

“Aw, come on, Roy,” Jamie says, practically bouncing off the walls, “We’ve just spent four hours trapped in a bus. I’m dying for a run. I swear, if I don’t get some exercise, I’m going to fucking explode.”

“23. So young,” Gail says, and suddenly Jamie stops jumping, looks over at Gail, perfectly immobile, like prey asserting a threat.

“Is it the murder podcast again?” Jamie asks.

“Isn’t fucking always with her?” Roy grunts as Gail digs into his flesh, Roy nothing more than a slab of meat for her to tenderise. “Anyway, I’m busy.”

“What? For the whole rest of the day?”

“Yeah.”

“He’s lying,” Gail says ever so helpfully, stuck in a world of her own, filled with blood and guts and violence.

And sure, Roy’s not exactly telling the truth because yoga isn’t until tonight, but he wants to take some time to lie down on his couch and deal with his mild hangover before he has to pretend to be presentable for what is undoubtedly going to be a train wreck of rosé and complaining about Maureen’s dickhead of a soon-to-be ex-husband.

“I’m sure you’ve got time for, like, a jog or something,” Jamie says, “We can even do that bit where you sit on the bench and watch me jump until I puke; I know how you always enjoy that.”

Roy does enjoy that. Unfortunately, Jamie hasn’t puked in weeks, the annoying fuck. Absolutely ruining Roy’s fun.

“I said fucking no. I don’t have time for you,” Roy says far more harshly than he’d intended, but Gail’s bony elbow’s just found a tender spot that makes Roy want to whine.

“Oh,” Jamie says. Even with his head resting on the cushioned surface of the table, Roy can feel the disappointment rolling off Jamie.

Against his better judgement, Roy raises his head off the table and regrets it immediately because Jamie looks like a despondent little puppy just now realising that it wouldn’t be going on a walk.

Fuck, again with the fucking dog metaphors.

“That’s cool. Need to rest those old bones of yours,” Jamie continues, badly hiding the disappointment under a layer of faked nonchalance, “It’s not your fault you can’t keep up with this young supple body of mine.” He gestures to himself, his movements far more stilted than they had been a few seconds ago.

The worst part is that Roy almost reconsiders, almost thinks about saying fuck it to yoga night. But then he wipes that notion out of his mind, because what the fuck is he doing even thinking about shuffling around his life for Jamie Fucking Tartt?

“Listen,” Roy says, “if you’ve got so much fucking energy to burn—” which Roy is absolutely not jealous of, “—you can go run around the pitch until you fucking collapse. For all I fucking care,” he says this mostly to get Jamie to leave before Gail starts up on his hamstrings because he will not live it down if Jamie hears his noises.

“Yeah, sure. I’ll do that. See you tomorrow,” Jamie offers him as stupid little wave, possibly the most fucking awkward wave Roy has ever seen in his life, and walks out the room like a little sulky kicked puppy, closing the door quietly behind him.

Roy barely has time to contemplate Jamie’s fragile teacup feeling before Gail goes to town on his hamstrings, and after that, he’s too busy moaning and groaning (and yes, maybe a bit of whining) to think about anything at all.

When Roy finally leaves the club, after Gail had deemed the torture session over, he sees Jamie’s car still in the parking lot. He glances over at the training pitch next to the parking lot and there’s Jamie running laps just like Roy had suggested. Roy hadn’t actually expected Jamie to listen to him.

He doesn’t know how to feel about that, so he decides to feel nothing.

He gets in his car and drives off, leaving Jamie to run around the pitch again and again and again.

By the time he’s done dealing with Maureen’s emotional crisis, it’s almost time to get up for Jamie’s training except that he’s in no condition to do anything right now, stomach filled with rosé and crêpes.

He gets his phone out, wincing at the bright light, and texts Jamie that this morning’s training’s cancelled. He considers leaving it at that, but after Jamie’s kicked puppy face from yesterday, he adds that they can train tonight instead, too tired too really give much of a fuck about whether or not Jamie already has plans.

Hopefully, by tonight, Roy will feel more like a human being and less like a sad sack of skin, crêpes and rosé.

He doesn’t wait for an answer, falling asleep still dressed, barely having even bothered to get his shoes off.

When Roy wakes up, instead of his phone being inundated with countless messages from the Prince Prick as is Jamie’s usual when Roy deigns to text him, there’s only one little text.

‘Okay’

Not one singular pointless emoji. Not even the abbreviation of the word. Jamie always uses abbreviations, but here he typed out two more letters than he needed to. The word was even capitalised.

Fucking fragile tea cup feelings.

Training at the club was a fucking nightmare. Two nights out in a row was a fucking terrible idea. His body is too old for this nonsense. He spent all day at the club glaring at anyone who so much as breathed in his direction, daring them to approach. Wisely no one did, even Jamie was smart enough not to make one of his knobhead comments.

All the fucking whistling and running around after the ball only made him feel worse, and, by the time he makes it to Jamie’s in the evening, his head is pounding and he’s considering the merits of removing said head from his body because at least then there would be no head to ache.

He doesn’t cancel on Jamie though, not out of any feeling of guilt or anything like that, but because if he cancels twice in a row, that twat is going to hold it against him. That’s the only reason. It has absolutely nothing to do with Jamie’s disappointment yesterday or his one worded text.

Roy knocks on Jamie’s door and Jamie opens it, but instead of bounding out the house, all happy and excited and shit like he usually is during extra training, Jamie barely steps out of the doorway before he stops, starring intently at Roy’s face.

“Are you sure you’re up for training?” Jamie asks.

Roy grunts, a noise that could be either interpreted as a yes or a fuck-off-and-stop-talking-because-my-head-is-killing-me. Jamie interprets it as the first one.

“Only it’s just that you look a little bit shit,” Jamie says.

Roy resists the urge to rub his face, resists the urge to give up on the whole idea of training and just go home and face plant on the couch. Fuck, why wasn’t he the type of bellend to wear sunglasses all the time?

“Wait,” Jamie says, looking Roy up and down with growing delight, taking in the pale complexion and clammy skin, “Are you hungover?”

Fuck.

“You are, aren’t you?” Jamie interprets Roy’s silence as a yes. “Roy Kent? Two nighttime benders in row? Who knew you had it in you. Is Grandpa Kent secretly a party animal?” Jamie says all this far too loudly, glee seeping off of him.

“Stop speaking so loudly,” Roy orders.

“Sorry,” Jamie says, smiling wide, pearly whites on full display. At least he said it more quietly.

Roy doesn’t move from the doorstep, doesn't start jogging like he usually does. Normally he barely bothers wasting time saying hello before he’s already off, running down the street, not waiting for Jamie. It doesn’t really matter; no matter how fast he runs, Jamie always catches up.

“So, should we start?” Jamie asks which is a fair question because Roy’s still not moving. Moving seems like far too much effort right now.

“Yes,” he says, despite that.

He does not start jogging.

“Riiiight,” Jamie says, “Do you want to come in?” He asks, gesturing to the inside of his house.

“Fuck no,” Roy says instinctively. But then he thinks about for a second longer, ignoring Jamie’s disappointed but unsurprised look, weighs the pros and cons, asks himself which would be worse: extra training in his still very hungover state or enter the prick’s lair for the first time.

By a very small margin, the lair loses; Jamie might have a couch in his prick lair after all.

“Actually, yeah sure. Why not,” Roy says, completely giving up on the idea of training tonight, ignoring Jamie’s disbelieving look at his sudden change of heart.

“Okaaayyy,” Jamie says, the tone implying that Roy is loosing his mind. Roy does not appreciate that tone, even though he is willingly walking into Jamie Fucking Tartt’s house so who knows where his mind’s at these days.

Jamie gestures for Roy to come in. Against all his instincts screaming at him not to do it, Roy steps in the Prick Palace.

The inside is white and modern, with the stupid dangling lights that hipsters drool over. It almost looks normal if somewhat lifeless, the type of lifelessness that means an interior designer got their grubby hands all over it. It looks just like any rich twat’s house who likes to remind people how rich they are.

Then Roy glances down at the giant fucking golden balloon dog statue by the front door.

“Did a five year old have a hand in the decorating process?” Roy asks because he can’t help himself.

“Hey! You leave Rex out of this,” Jamie says, patting the fake dog’s fake head as he passes by.

“You named it Rex?” Roy asks, following Jamie further into the house.

“Yeah,” Jamie says, as they step into the kitchen, “Rex is a great name for a dog.”

“For a real dog.”

“Don’t say that too loudly; you might hurt Rex’s feelings.”

Roy doesn’t dignify that with a response, refusing to participate into what is turning out to be a truly stupid conversation.

“Here,” Jamie says, handing Roy some paracetamol and a glass of water without even being asked.

Roy grunts what could be generously considered a thanks and swallows down the pills.

“Do you want something else to drink?” Jamie asks like he’s trying to win a prize for Best Host.

“What do you have?”

“Energy drinks, water, orange juice, milk. I could make us some tea.”

“Milk? Fuck, you really are a child,” Roy says, more out of habit than any real malice, “Does your orange juice come in a little carton box with a straw?”

Jamie visibly looks like he regrets inviting Roy in. Which will not do. Because fuck if Jamie is going to be a better host than Roy is a guest.

“I’ll have a tea, please,” Roy finally answers Jamie’s question, not even pausing before the please. Fuck, he’s getting better at this whole please and thank-you bullshit.

Jamie puts the kettle on and gets the milk out the fridge.

“Why the fuck is the strongest drink in your house energy drink?”

“Don’t really drink much. Don’t like the taste,” Jamie says as they wait for the water to boil.

“What about that fucking vanilla vodka shit you’re always drinking?”

“Like the smell of vanilla. Figured if I have to drink something, might as well smell nice.”

“But you did that dumb beer commercial. Darsteiner or whatever the fuck it was.” And how the hell does Roy remember the name of the fucking beer? Surely he has more important things to fill his brain space with?

“It’s branding, innit; I look like the type of person who enjoys beer.” Jamie shrugs as though that’s a normal outlook to have.

“That’s fucking stupid,” Roy says, absolutely failing at being a better guest.

Jamie shrugs again, and Roy doesn’t know what to do about this new information, deciding he can deal with it later when he’s not dead on his feet. Fuck, hangovers never used to be this bad.

Roy looks around some more as Jamie continues to make the tea and makes sure Jamie’s back is to him before he rolls his eyes at the transformer toys lining the shelves.

Instead of looking behind him at those god-awful lamp poles shaped like fucking golden guns (and seriously, what the fuck is wrong with this man-child?), his eyes land on the kitchen island and the piece of paper resting on.

Everything else in the house is neat and tidy and fucking empty, barely any knick-knacks or fucking trinkets except for those transformers. The house of a man who either doesn’t spend much time here or who doesn’t intend to stay long.

The only thing out of order is that one piece of paper innocently lying on the counter.

He steps forward to get a better look.

It’s a list of names.

“What’s this?” Roy asks, taking the list off the table.

Jamie turns around, sees the paper in Roy’s hand, his eyes widening comically.

“Nothing.” Jamie lunges over the kitchen island and tries to grab the paper, but Roy proves faster in this instance, stepping just out of reach of Jamie’s outstretched arm.

“You seem to want it back pretty badly for something that is ‘nothing’.” Roy says, taking a closer look at the paper.

On the list are the names of most of the players on the team plus a few extra people who work at the club. All of it written out in a purple sparkly gel pen with additions in another handwriting in an equally sparkly pink gel pen.

Roy looks back up at Jamie, raises an eyebrow and waits for an explanation. All the fight leaks out of Jamie, and instead of trying to snatch the paper out of Roy’s hand, Jamie starts fidgeting in place.

“Well, you said I had to be less of a prick,” Jamie says, his hands twisting in the fabric of his t-shirt, “And I’ve been talking with Keeley, you see, about accountability and shit. And how, like, it’s important to be responsible for your own actions. And so she’s been helping me make apologies to everyone. Like, my idea was to get them all PS5s—”

“The PS5’s not even out yet.”

“Yeah, but like, I know some people and I’m fucking rich, so that wouldn’t have been a problem. But yeah, Keeley said they may think I’m trying to buy their affection which is apparently a bad thing, so she’s been helping me come up with better, more personal ideas.”

Roy looks down at the list.

Sam → Nigerian restaurant Ted → read The Beautiful and the Damned Isaac → rolos (lots) Moe → free pass to flirt with Mum (once) Colin → driving lessons? Something to do with Wales and Welsh independence? Richard → the stinkiest, most expensive cheese

Roy reads further down the list until he gets to Nate’s name. Next to his name is an incomprehensible amount of purple and pink scribbles and drawings that, in another reality, might have generously been called a diagram.

“What the fuck is that?” He asks pointing at the glittery monstrosity of lines and doodles.

“Oh, that was my idea,” Jamie says, real proud, “You know those boxes Nate does with his niece? Well, I made one for him with a little apology note inside. Keeley helped. We did a whole arts and crafts night. It was well fun. Here. Took a picture of it. Did it in the Richmond colours.” Jamie shows Roy his phone.

“I don’t remember pink glitter being part of the official Richmond colours,” Roy says.

“We took some artistic liberties.”

“And why did you draw a cat that’s been run over by a lorry on the cover?”

“It’s a fucking greyhound, you blind old twat.”

“Right.”

“Nate loved it. Well at first he sort of ran away with it in a panic. But he came back later to say that he liked it.”

“You decorated a box for Nate.” Roy looks at Jamie, trying to reconcile the Jamie he thought he knew with a Jamie who apparently does arts and crafts nights.

“Well yeah, because with the other lads it's easier, right; I can just help them score goals during matches, give them assists and help make them look good on the pitch. Can't exactly do that with Nate so I had to think outside the box,” Jamie says, looking far too pleased with himself.

“I fucking hate puns.”

“That's because you're a sad old man who's allergic to fun.”

“And how are the other apologies going?” Roy asks, ignoring Jamie’s comment because Roy is a good guest.

“Actually pretty well. Other than Nate running away. “Like with Sam, I got him a reservation for two for some fancy Nigerian restaurant, because he, like, never shuts about food. Figured he could take a date there or something, but then he invited me. I tried telling him he could invite someone else, but he wouldn’t listen. Apparently the food’s not nearly as good as his dad makes, but I thought it tasted well nice. But he liked the thought. He even hugged me; it was nice. “And Moe, he gets a free pass to flirt with me Mum if he ever meets her, but like, it’s fine ‘cause she’s happily married to me stepdad, Simon—great bloke—so it’s not like there’s a chance of Moe becoming me new stepdad or anything. Even Moe’s game ain’t good enough to break those two up. “Like, everyone’s so fucking nice; it’s weird. They, like, make me want to better. It’s fucking exhausting.”

Roy snorts because of course the little prick would find being a decent human being exhausting.

Roy continues reading the list only to stop dead a few names down.

“I’m on the list,” Roy says, looking down at his name in purple glitter. The space next to his name is blank. Roy is not sure what his face muscles are doing anymore.

“Yeah,” Jamie says awkwardly, fidgeting hands pulling even harder at his t-shirt.

Before Roy can talk himself out of it, he puts the piece of paper down, having read enough, goes around the kitchen island and plants himself directly in front of Jamie. Jamie doesn't shrink away, but Roy can tell he wants to.

“Go on, then.” Roy gestures to Jamie to start talking.

“What?” Jamie asks, face scrunched up in confusion. Jamie has a very scrunchy face.

“Apologise. Let’s get it over and done with.”

“What? Now?”

“No, a week on Thursday. Yes, now.”

“But I haven’t figured out how I’m going to do it yet or what I’m going to say,” Jamie says, panicked.

“I don’t need some fucking handcrafted box or some long winding rehearsed monologue. Just fucking do it. Right here, right now. Nothing complicated. Just apologise.”

Jamie’s quiet for a moment, looking down at the ground. “Right,” he hesitates, coming up with the words to say, “Yeah, okay.” He straitens up, absolutely fucking ramrod straight, and stares at Roy directly in the eyes, before chickening out and staring at the wall behind Roy instead. “I’m sorry for being a prick all the time. And for making jokes about your body hair—I never really meant any of them; all that fur really does suit you—even though it must clog your drains to hell. And I’m sorry for laughing at that article about your dick having a curve in it—”

Jamie goes on and on, starring at the wall, sometimes glancing back at Roy, making quick eye contact before immediately darting his eyes back to the wall, all the while pulling at his t-shirt. He apologies about every single inside under the sun, most of which Roy barely remembers. Small apologies and big ones all jumble together into one heaping mess of word vomit.

Maybe Roy should have let Jamie rehearse this or at least give him a few minutes to write down so key points.

Though Roy wants to interrupt, he stays quiet because the apologies are obviously important to Jamie if the extremely glittery list is anything to go by. Anyway, Jamie has to run out of words eventually. Right? There are only so many words in the English language after all. Even fewer that Jamie knows. He’ll have to run out eventually.

“And I’m sorry for constantly making fun of your old age,” Jamie continues, no end in sight, “Because, like, you’re not that old. I mean, like, for a footballer, yeah, you’re old. Absolutely ancient. But for normal human beings, you’re not that old. And really, you’re wearing your age pretty fucking well, getting close to that whole silver fox stage of your life. So yeah, sorry for that, too.”

Jamie stops. Roy stays quiet for moment just in case Jamie just needed to take a breather before starting up again. But no, Jamie stays silent.

“Are you done?” Roy asks just in case.

Jamie gives him a tiny, sharp nod, finally having run out of words.

Roy breathes in, braces himself for what he’s about to do.

“I accept your apology. And I’m sorry too,” he says, keeping it small and simple.

Jamie stops staring at the wall and finally properly looks at Roy, all wide eyed.

“Wait. What?” He asks.

“You’re not the only one who has to fucking apologise.” Because after Jamie’s apology, of course Roy has to apologise as well. He refuses to let Jamie be the bigger person even if he is starting to suspect Jamie is more mature than he lets on.

Roy decides to add a few more words to his apology mostly because Jamie’s still looking at him all confused. “I’m sorry for being a cunt to you. And I’m sorry for being a shit captain to you from the very start. I should have at least given you a chance, instead of straight away shoving you in the twat box and never bothering to take a second look.” Roy stops there because if he continues, it’s going to start to look suspiciously like Jamie’s rambling monologue, and Roy’s better than that.

Jamie doesn’t say anything, and Roy’s starting to get seriously uncomfortable with all the silent eye contact.

“This is where you say ‘apology accepted’ so we can move on with our fucking lives”, he says, waving at Jamie to speak.

Jamie finally blinks, and fuck, his eyes must have needed that.

“Right, yeah. Uh. Apology accepted.”

Fucking finally.

They stand there, continuing to look at each other for longer than Roy would like. Jamie doesn’t seem to know what to do with himself anymore, and Roy doesn’t exactly want to stand around here staring at Jamie’s perfectly coiffed mug all day.

“Tea?” Roy asks after a moment, when it becomes obvious that Jamie is not going to move of his own volition.

“Right,” Jamie says, stepping away towards the waiting tea cups on the counter.

When he finishes preparing the tea, he hands Roy an offensively colourful mug, a pink monstrosity that wouldn’t look out of place in Keeley’s hands. There were sparkles on it.

Jamie’s own mug is plain and white because at his core, Jamie still remains a fucking prick.

Jamie takes a sip of tea from his plain white mug, slurping obnoxiously.

Roy takes a sip himself and doesn't say anything about his mug, refusing to give Jamie the satisfaction. Unfortunately, Jamie got the milk to water ratio just right.

“Do you want to watch a film?” Jamie asks.

Roy’s immediate reaction is to blurt out fuck no. Instead, being both a mature adult and an excellent guest, he thinks about it for a moment. Watching a movie beats standing in Jamie’s glaringly white kitchen in silence, said silence only to be interrupted by them slurping their tea, while Roy wonders why the silence isn’t as awkward as it really should.

Plus, he’ll finally get to sit on a fucking couch.

“Don’t you have better things to do? Keeley finally had enough of you?” Roy asks first because if Roy had to choose between watching a movie with himself and spending time with Keeley Jones, he knows which option he’d pick.

“Nah, she just doesn't particularly enjoy getting woken up at 4 a.m. because of her boyfriend's sadistic teammate.”

This is news to Roy. Though, it really shouldn’t be. One of the main reasons he chose 4 a.m. for their training—other than to fit it in their already heavy workout schedule—was to get Jamie to crack and quit so that Roy could be smug in his victory. Jamie has yet to admit defeat which is really fucking inconsiderate of him because Roy was looking forward to rubbing his victory in Jamie’s face.

For a second, Roy almost wonders if he should feel bad for putting the workout so early, disrupting Jamie’s life so thoroughly.

“Oh yeah,” Jamie adds, “You are 1000% cockblocking me.”

The second of wondering passes, and Roy starts to wonder instead about the possibility of Jamie dying of blue balls.

Happy thoughts.

“Sure, we can watch a movie”, Roy says, “But I’m choosing.”

Jamie pretends to be put out by this, but he doesn’t put up a fight.

They grab their cups of tea and head to the lounge which, much like the rest of the house, looks sterile and empty, with only the odd touches of personality shinning through. In this case, that touch of personality is a zebra print throw cover over the fancy designer couch.

It’s just sad that Jamie’s personality sucks.

Roy sits down on the couch, ready to sink into the cushion and rest his fucking knee, only to be met with the unyielding leather surface of a couch that was created to be seen and not sat on.

Fuck, if they’re doing this movie night thing again, Roy’s going to make Jamie buy a better couch instead of this undoubtedly exceedingly expensive atrocity that only the most sadist interior designer would recommend. But at least the zebra blanket’s soft.

Roy picks The Muppets Christmas Carol despite it being nowhere near Christmas because Jamie needs to be educated, and because, as Captain, it is Roy’s role to educate his teammates when they are so obviously wrong.

Jamie is going to get better taste if Roy has to force him every step of the way.

[optimal-living-lab]

 How to make body fit without gym

There are many ways to get fit without going to the gym. Here are some useful tips :

Walking is a simple and effective way to improve your cardiovascular fitness, bone strength, and body fat reduction. You can walk for 30 minutes a day, or try interval walking for more intensity.

Taking stairs instead of elevators can help you burn more calories and strengthen your legs. You can start with a few floors and gradually increase the number of stairs you climb.

Bodyweight exercises such as planks, push-ups, squats, jumping jacks, and lunges can build your muscle tone, flexibility, and balance. You can do them at home with no equipment, or use household items like water bottles or furniture as weights or props.

Shadow boxing is a fun way to improve your upper body strength, coordination, and balance. You can punch at the air in front of you, or follow a video online for guidance. Don’t forget to move your feet and add some defensive moves as well.

Yoga can increase your flexibility, muscle tone, and mental well-being. You can practice yoga at home with a mat or a soft floor. There are many poses for beginners, such as tree pose or triangle pose. You can also follow a video online for instruction and inspiration.

Barre exercises are inspired by ballet and can tone your legs, core, and arms. You can use a wall, a bar, or a piece of furniture to hold on to. Some of the exercises you can try are knee lifts, ballet squats, and deep lunges.

If you want to focus on some specific areas of your body, you can try some of these exercises:

Glute bridge can help you tone your glutes, hamstrings, and lower back. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the floor and squeeze your glutes at the top. Hold for a few seconds and then lower your hips. Repeat for 10 to 15 times.

Tricep dips can help you strengthen your triceps, shoulders, and chest. To do this exercise, sit on the edge of a chair or a bench with your hands on the edge and your legs extended in front of you. Slide your hips off the edge and bend your elbows to lower your body until your arms are at a 90-degree angle. Push yourself back up and repeat for 10 to 15 times.

Side plank can help you work on your obliques, core, and hips. To do this exercise, lie on your side with your elbow under your shoulder and your legs stacked. Lift your hips off the floor and keep your body in a straight line. Hold for 30 seconds and then switch sides.

Lateral raises can help you sculpt your shoulders, arms, and upper back. To do this exercise, stand with your feet shoulder-width apart and hold a pair of water bottles or books in each hand. Raise your arms to the sides until they are parallel to the floor. Lower them slowly and repeat for 10 to 15 times.

These are just some of the ways you can get fit without a gym. You can also try cycling, swimming, skipping rope, or any other activity that you enjoy and that makes you sweat. The most important thing is to be consistent and have fun! 😊

[digitaldetoxworld]

Effortless Fitness: Create a Home Workout Routine That Works for You

 Creating a home exercise routine can be an empowering way to stay in shape, store cash, and maintain a wholesome lifestyle. Whether you’re an amateur or a skilled health fanatic, a well-based plan tailor-made to your goals and surroundings is fundamental. Here’s a complete guide to help you create a powerful home exercise routine.

How To Create a Home Workout Routine 

Define Your Fitness Goals

Before jumping into sporting events, picking out your targets is critical. Common health desires consist of:

Weight loss

Muscle constructing

Improving cardiovascular health

Enhancing flexibility and balance

General well-being and pressure comfort

Having clean goals helps you pick the right sporting activities, decide the intensity of your workout routines, and track progress correctly.

Assess Your Space and Equipment

One of the benefits of operating out at domestic is the ability it gives. However, understanding your surroundings is critical:

Space: Identify a niche with enough room to move comfortably. This is probably a nook in your dwelling room, bedroom, or even outside.

Equipment: While many sports require no equipment, having a few primary gear can decorate your habit. Consider objects like:

Yoga mat

Dumbbells or resistance bands

Stability ball

Pull-up bar

Jump rope

Alternative Equipment: Household items like water bottles, chairs, or towels can serve as substitutes for traditional systems.

 Plan Your Workout Structure

A balanced exercise recurring consists of a combination of the following:

Warm-Up

Warming up prepares your body for a workout by increasing your heart charge and loosening your muscle mass. Spend 5-10 minutes on:

Leg swings

Marching in location or light walking

Dynamic stretches (e.g., strolling lunges or torso twists)

Cardiovascular Exercise

Cardio boosts coronary heart fitness, burns calories, and improves persistence. Examples encompass:

Jumping jacks

High knees

Mountain climbers

Burpees

Dance or aerobics exercises

Aim for 20-half-hour of moderate-intensity aerobics, depending on your health level.

 Strength Training

Strength training builds muscle, enhances metabolism, and improves bone density. Focus on bodyweight physical activities or comprise device if available. Key moves consist of:

Upper Body: Push-ups, tricep dips (the usage of a chair), or shoulder faucets

Lower Body: Squats, lunges, or step-ups

Core: Planks, sit-down-ups, or Russian twists

Perform 2-3 sets of 10-15 repetitions for every exercise, depending in your desires.

Flexibility and Mobility

Stretching improves flexibility, reduces the threat of damage, and promotes healing. Include static stretches and yoga poses like:

Downward dog

Child’s pose

Hamstring stretch

Hip flexor stretch

Spend five-10 minutes stretching after each exercise.

 Create a Weekly Schedule

Consistency is vital for progress. Design a weekly plan that balances distinct kinds of sporting events. Here’s a sample schedule:

Monday: Cardio + Core

Tuesday: Upper Body Strength

Wednesday: Rest or Active Recovery (e.g., yoga or strolling)

Thursday: Cardio + Lower Body Strength

Friday: Full-Body Workout

Saturday: Flexibility and Mobility

Sunday: Rest

Adjust this schedule primarily based on your dreams, health degree, and time availability.

Incorporate Progression

As your health improves, it’s essential to project yourself to avoid plateaus. You can try this through:

Increasing repetitions or sets

Adding weights or resistance

Trying advanced versions of physical activities (e.g., transitioning from knee push-u. to traditional push-ups)

Reducing relaxation time among sets

Track your development weekly to make sure you’re transferring toward your desires.

 Stay Motivated

Working out at domestic calls for subject and motivation. Here are some recommendations to stay on the right track:

Set a Routine: Schedule your workout routines at the same time every day.

Create a Dedicated Space: A specific exercising region can help you mentally put together.

Use Technology: Fitness apps, online motion pictures, or digital training can upload range and guidance.

Find a Workout Buddy: Partnering with a chum or member of the family can keep you accountable.

Celebrate Milestones: Reward yourself for accomplishing desires, whether or not it’s completing a positive wide variety of workouts or studying a brand new exercise.

Address Common Challenges

Limited Time: Opt for excessive in-depth C language training (HIIT) to maximize efficiency in a short period.

Boredom: Rotate exercises, attempt new exercises, or use a tune to preserve things sparkling.

Lack of Equipment: Focus on bodyweight physical activities and get innovative with household gadgets.

Injuries or Pain: Modify exercises or seek advice from a health professional to ensure the right form.

 Emphasize Recovery

Recovery is a crucial part of any fitness recurring. Ensure you:

Get Enough Sleep: Aim for 7-9 hours in step with a night to support muscle repair and overall fitness.

Stay Hydrated: Drink water before, at some point, and after workouts.

Eat Balanced Meals: Fuel your frame with a mix of protein, carbohydrates, and healthful fat.

Practice Active Recovery: Light sports like on foot or gentle stretching can help lessen discomfort.

Monitor Your Progress

Regularly examine how properly your routine is working. Keep an exercise magazine to the song:

Exercises accomplished

Duration and depth

Physical changes (e.g., weight, measurements, or power gains)

How do you sense earlier than and after workout routines

Adjust your plan as needed to stay aligned with your desires.

Sample Home Workout Routine

Here’s a pattern 30-minute full-frame exercise you may strive:

Warm-Up (5 mins)

Jumping jacks: 1 minute

High knees: 1 minute

Dynamic lunges: 1 minute

Torso twists: 1 minute

Workout (20 minutes)

Circuit (repeat 3 times):

Push-ups: 10-15 reps

Squats: 15 reps

Plank (maintain for 30 seconds)

Jumping lunges: 10 reps in step with leg

Russian twists: 20 reps (10 consistent with aspect)

Cool Down (5 mins)

Hamstring stretch: 30 seconds in line with leg

Child’s pose: 1 minute

Cat-cow stretch: 1 minute

Butterfly stretch: 1 minute

Deep breathing: 1 minute

[omdwivedi5325]

What should I do to prepare before undergoing knee replacement surgery?

Preparing for knee replacement surgery is an important step toward ensuring a smooth procedure and a successful recovery. Whether you're dealing with chronic pain from arthritis or a severe injury that limits mobility, consulting a skilled knee replacement doctor in Greater Noida is the first step. Proper preparation can significantly impact your outcome, reduce anxiety, and help you feel confident as you approach surgery day.

1. Choose the Right Knee Replacement Doctor

Your journey starts with selecting the best knee replacement doctor in Greater Noida. Experience, specialization, and patient feedback are key factors to consider. A highly experienced doctor will not only guide you through the process but also use the latest technology and techniques, such as robotic-assisted surgery or minimally invasive procedures. Choosing the right medical partner ensures that your condition is evaluated thoroughly and that you receive the most suitable treatment plan.

Ask questions during your consultation, such as how many knee replacements the doctor has performed, their success rate, and whether they offer post-surgery support. A trusted knee replacement doctor in Greater Noida will always take time to explain procedures and address concerns.

2. Get a Complete Medical Evaluation

Before undergoing surgery, you will need a full medical check-up to determine if you're physically fit for the procedure. Your knee replacement doctor in Greater Noida may recommend blood tests, ECGs, and X-rays. These tests help ensure that there are no underlying conditions that could interfere with surgery or recovery.

It’s also important to inform your doctor about all current medications, including supplements. Your knee replacement doctor in Greater Noida may advise you to stop certain medications before surgery to prevent complications, especially blood thinners or nonsteroidal anti-inflammatory drugs (NSAIDs).

3. Strengthen Muscles and Lose Excess Weight (If Needed)

Being physically prepared helps your body recover faster. Your knee replacement doctor in Greater Noida may recommend a set of pre-surgery exercises to strengthen the muscles around your knee. Building strength in the thighs, hamstrings, and calves can ease post-surgery rehabilitation and promote stability.

If you're overweight, losing a few pounds can significantly reduce the stress on your knee joint and lower the risk of complications. Work with a physical therapist or follow a fitness plan recommended by your knee replacement doctor in Greater Noida.

4. Prepare Your Home for Recovery

Recovery takes time, and having a safe, accessible home environment is crucial. Before surgery, arrange your home to minimize the need for climbing stairs or navigating tight spaces. Your knee replacement doctor in Greater Noida may advise installing safety bars in the bathroom, clearing walkways, and using a walker or crutches.

Stock up on groceries, medications, and other essentials ahead of time so you won’t need to leave home frequently during early recovery. Your knee replacement doctor in Greater Noida can provide a detailed recovery checklist to help with home preparation.

5. Plan for Assistance and Transportation

After your surgery, you’ll need help getting around, especially during the first few days. Arrange for a family member or friend to assist you with daily tasks. Your knee replacement doctor in Greater Noida will recommend avoiding driving for several weeks, so you’ll also need someone to drive you to follow-up appointments or physiotherapy sessions.

Make sure your caregiver understands the post-operative care instructions shared by your knee replacement doctor in Greater Noida. Having a support system in place is vital for both your safety and peace of mind.

6. Understand the Procedure and Recovery Timeline

Being mentally prepared is just as important as physical preparation. Take time to learn about the procedure, the implant being used, and the expected recovery phases. A qualified knee replacement doctor in Greater Noida will explain the timeline, from surgery to full mobility.

Knowing what to expect will help reduce anxiety and allow you to set realistic recovery goals. Ask your knee replacement doctor in Greater Noida about the pain management plan, the duration of hospital stay, and the physiotherapy schedule post-surgery.

7. Follow Pre-Surgery Instructions Carefully

Your knee replacement doctor in Greater Noida will give you specific instructions regarding eating, bathing, and medications before surgery. For example, you may be asked to fast for 8–12 hours before the procedure. Following these guidelines strictly is essential to ensure a smooth and complication-free operation.

Avoid alcohol and smoking, as both can interfere with healing. Discuss any concerns or side effects you may be worried about with your knee replacement doctor in Greater Noida ahead of time, so there are no surprises on surgery day.

8. Attend Pre-Operative Counseling or Classes

Some hospitals offer pre-operative classes to help patients and caregivers understand the surgical process, recovery stages, and rehabilitation. Ask your knee replacement doctor in Greater Noida if such programs are available. These sessions often include demonstrations on how to use assistive devices and insights into pain management techniques.

Such counseling prepares you mentally, clears up misconceptions, and helps you feel more in control of the process. Trust your knee replacement doctor in Greater Noida to provide all the educational support you need before the big day.

9. Pack Your Hospital Bag with Essentials

As your surgery date approaches, prepare a small hospital bag with essential items. Include comfortable clothing, toiletries, important documents, and any medical records requested by your knee replacement doctor in Greater Noida. Also, bring along your prescribed medications in their original packaging.

It's helpful to include a list of emergency contacts and a notepad for writing down any post-surgery care instructions given by your knee replacement doctor in Greater Noida. Keeping your essentials within reach makes your hospital stay more comfortable.

10. Choose the Right Specialist – Dr. Himanshu Gupta

If you're looking for a highly experienced and compassionate knee replacement doctor in Greater Noida, Dr. Himanshu Gupta stands out as a leading name. With years of expertise in orthopedic surgery, Dr. Gupta specializes in both traditional and robotic-assisted knee replacements. His commitment to patient care, precision in surgical procedures, and strong post-operative support make him one of the most trusted orthopedic surgeons in the region.

Dr. Himanshu Gupta provides a comprehensive care plan that begins before surgery and continues through rehabilitation. As a reputed knee replacement doctor in Greater Noida, he ensures every patient receives personalized attention, advanced surgical solutions, and a quicker path to recovery. If you're considering knee replacement, schedule a consultation with Dr. Himanshu Gupta and take the first confident step toward a pain-free life.