#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.

[body-hiit-workout]

6 BEST EXERCISES FOR HAMSTRINGS IN THE GYM

Building this muscle will not only give you amazing legs, it will also improve you on other lifts and prevent injury.

In this article, we show you the best hamstring exercises that you can do in the gym, so that you can properly work and strengthen this muscle.

But, before I show you the exercises, let's learn a little about the hamstrings.

This muscle is mainly responsible for knee flexion and hip extension.

When you perform hip extension exercises, the long head of the hamstring is emphasized. On the other hand, when you do knee flexion exercises, you emphasize the short head[

The hamstring is also activated by exercises like jumping jacks, as it is one of the muscles that slows down on the eccentric, before doing the explosive movement.

We have made this list, focusing on all the movements necessary for you to have a complete development.

Let's go with the exercises!

1. Seated Leg Curl

First on our list is the seated leg curl. This is one of the exercises with the highest activation of the hamstrings, but as we said before, the short head does most of the work.

According to studies, the seated version provides greater activation than the prone (or lying) version, making it the ideal choice to perform this exercise.

It is generally used after the heaviest exercises. However, if you feel that your hamstrings are weak, you can do this exercise as a pre-fatigue exercise and then perform the hip extension exercises.

2. Romanian Deadlift

The Romanian Deadlift is the version of the deadlift that targets the hamstrings more than the back or quadriceps.

This exercise is done with the legs half bent at 15 degrees, and you can use a bar or dumbbells.

You can also increase the range of motion by doing it one step higher. And if you want to correct muscular imbalances, you can do it unilaterally.

3. Nordic

Returning to the flexion exercises, we have the Nordic. This is an excellent ally to gain muscle mass because it emphasizes the eccentric phase, which is the one that provides us with greater muscle damage.

This is a slightly more advanced exercise, so if you're just starting out, you'll look better doing the other exercises on the list.

But if you want to start doing the Nordic, you can start with your hips flexed, which means the angle between your torso and the front part of the muscle is a little less.

As you progress, you can do it with the hips extended, which means the thighs are in line with the torso.

Another thing you can control is the range of motion: if you're just starting out, just start with part of the descent and just let yourself fall the other part. As you progress, you will be able to go lower and lower.

4. Back Lunge

An exercise that does not exclusively work the hamstrings, but can also build a lot of muscle, is the back lunge.

In addition, it is an excellent alternative to include at the beginning of your routine if you want to correct muscle imbalances.

So how do you go about strengthening your hamstrings more than your quadriceps? It's simple: you simply make your stride wider, thus emphasizing hip flexion/extension and minimizing knee flexion/extension.

5. Hip Thrust

The hip thrust is an excellent glute and hamstring trainer. The advantage of this exercise is that it is extremely easy to progress and in a short time you will be able to load a lot of weight.

What you need to perform this exercise is a mat for the bar and a weight bench. The mattress is extremely important because the bar goes into the pelvis and without protection you will not be able to hold the bar.

Another point to consider is the position of the feet. You have to position your feet so that when you go up, your legs are at a 90 degree angle.

If all this seems too cumbersome, you can practice this exercise with one leg, which you can also do without weight.

6. Deep Dive

We conclude our list with a plyometric exercise. The advantage of plyometrics is that they will help you improve your other lifts due to the higher power levels.

As we said before, when we slow down a jump or run, we need hamstring action, so this exercise is extremely effective. It can also help you avoid injuries.

Simply stand on a high surface, such as a bench or step, and let yourself fall, trying to land on both feet.

After landing, you can do a jump, which will give you more work. You can also combine the landing with a box jump using 2 boxes or 2 benches.

And there you have it, the best hamstring exercises you can do in the gym. If you liked this article, you can share it on your social networks, with those people who want to form great legs.

[fingertipsmp3]

People need to train their dogs and I’m not asking nicely anymore

[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.

[mandu-17]

Under your spell | Kim Yoohyeon x fem! reader

Requested by: Anonymous

Request: Ah okay! I was thinking maybe Yoohyeon needs reader after a long day of work so reader finds a way to relieve her then the rest is up to you! Also take your time on the Siyeon fic and on my request also, no rush ❤️

Warnings: G!P Yoohyeon, unprotected sex, scratching, choking, cursing

Genre: Smut

Wordcount: ~ 1,713

A/N: kinda obssesed with this tbh

Twenty three, twenty four, twenty five. And over.

Yoohyeon let out a big breath, another series of back extensions done. She used her quick break in between series to walk around the small gym. Her legs were grateful for that. The burning feeling was spreading through her back muscles, as well as her hamstrings. Yoohyeon’s whole body was covered with sweat, but the thought of having only two more series to do put her in a better mood. Working out always was one of her favorite hobbies, the endorphins it delivered made everything look brighter. Especially, with Yoohyeon’s high level of stamina - it was a great way to spend her energy.

Although, that one cloudy afternoon when the weather outside certainly was not encouraging to do anything, Yoohyeon was distracted. Trapped in the company building, her body wanted to exercise, but her mind was occupied by something far more enjoyable. Another marvelous way to use her energy.

All she could think of was you.

Starting with your addictive lips - she could spend long hours kissing them. Your expressive eyes - telling her exactly what you need or how good she is making you feel. The way they’d darken with lust had Yoohyeon feeling hot every time. Your slim legs spreading open just for her or how beautifully your back arched during your climax. Everything about you was captivating her whole attention. Even the simple thought of your soft skin on hers resulted in her breathing faster. For some reason, since the moment she woke up that day, she just felt so... horny.

Hands resting on her hips, Yoohyeon licked her lips, before pressing them together. She could feel an amused smile forming on them already.

What were you doing to her? She thought, shaking her head.

Determined, she decided to focus on these last two series. The sooner she’ll finish, the sooner she’d actually see you in person. This had her motivated. After affirmatively nodding to herself, Yoohyeon was ready to continue her work out.

When stretching was also done, she headed for a shower. On her way, your girlfriend was wondering what you were doing in that moment. Her lockscreen, displaying a picture of Pie and you sleeping together which she took few weeks ago, told her it was half past six, meaning you were off work. Probably at home already, unless you stopped for grocery shopping.

You sure were a perfect wife material, Yoohyeon realized after you began to leave in the fridge plastic containers of food prepared for her to eat at work or while travelling. You always made sure to leave a sticky note on top of them, your messages were short, but sweet and often playful. You shared a similar sense of humor.

Few minutes later, after an extremely quick shower, Yoohyeon was drying her hair with a blow dryer. Her fingers impatiently traced through the strands of her hair. As she was observing them, she couldn’t help but to picture them in a completely different location. Around your neck maybe or buried deep inside- Honestly, she wished she was able to teleport to your apartment already. The thought of crossing half of the city during rush hour made her blood boil. That day, Yoohyeon noticed, she was truly practising her patience.

“See you tomorrow, Yoohyeon!” One of the company’s gym trainers exclaimed when she was about to leave the building.

“Ah, yes. Bye!” Hurriedly, she turned around in order to wave back at him. Her smile was only partly forced. Yoohyeon liked that guy, she really did.

She decided to blame her unusually unkind behaviour on you.

Yes, it was all your fault.

~

Hundreds of red lights, curse words and dirty thoughts later, Yoohyeon finally made it. With a lopsided grin, she recognized the smell of one of her favorite dishes coming directly from the kitchen. Oh, how she loved coming home to you.

Tired of waiting, she entered the room to find you above the stove, seasoning some vegetables on a pan. You still were unaware of her arrival, because of the radio you were listening to so loudly. Even now, when dressed in more loose, comfortable clothes around the house, you were driving her crazy. And she hadn’t even touched you yet.

Yoohyeon turned the radio down a little, before taking big steps towards you and trapping you in her arms.

“Woah, hey there, tiger.” You giggled, not even getting the chance to properly turn your head to see who turned the radio down. Yooh was very fast. And very  straightforward.

“Hey, pretty girl.” Her lips were already longingly kissing the column of your neck, as she began to sway your bodies side to side. Yoohyeon let her eyes close, happiness embracing her just like she embraced you.

“Did someone miss me?” You asked, amused with her antics. Remaining focused on cooking wasn’t so effortless anymore.

“I was thinking about you all day.” Yoohyeon admitted with a small pout against your neck. There was nothing that could refrain her from getting excited at the close touch of your body.

“Oh, poor Yootony. You’re gonna be the death of me.” You joked, but truth be told - you were positively surprised. You had no problem with Yoohyeon getting back and acting like this everyday.

Turning around in her arms, you got the chance to see how dark her eyes had become. You felt so small in front of Yoohyeon like this. She was undressing you piece by piece with her intense gaze.

“And what am I supposed to say?” Your girlfriend complained playfully, her strong hands pressed you against the kitchen island.

You gasped at the sudden move, although the sound of it was swallowed by Yoohyeon’s eager lips. Not wasting time, she let her tongue inside your mouth, at the same instant, she made you sit on top of the counter. You wrapped both your arms and legs around her form, you knew how much Yoohyeon liked it when you initiated physical contact.

Your girlfriend’s mouth travelled down your body, she quickly took your oversized shirt off, so she had more area to explore freely. She smirked, realizing you weren’t wearing a bra. You hummed when Yoohyeon kissed the valley between your breasts.

The dinner you were preparing - long forgotten.

A sudden moan escaped you the moment Yooh bit your nipple. You shuddered, your hips rocked into hers and that’s when you felt it. Firstly, you took off her shirt. The sight of her firm muscles was something that always got you going. Then, your hand flew to her pants, palming the bulge that formed there. She was extremely hard.

Yoohyeon groaned in relief once you pushed her pants down to her ankles and freed her member. Very impressive she was - huge and veiny, probably the biggest cock you’ve had.

Weakly, you moaned her name as a sign that you were more than ready. Yoohyeon got rid of your shorts, her mouth watered at the sight of your glistening folds. She aligned herself at your entrance, met your eyes and pushed in causing both of you to moan loudly. Nothing could compare to the bliss you felt with her inside you. You were at her mercy, as Yoohyeon’s thrusts were fast and deep. She waited long enough to finally take you however she wanted - she was going to treasure your body as much as possible.

You loved every second of it. The way she was so confident in her desires and how she was able to meet all of your needs at the same time. It was the hottest thing you’ve ever seen.

“Shit, baby. You’re so tight.” Yoohyeon praised you, feeling your walls clench around her desperately.

You admired her abs working intently, her face twisted in pure pleasure, especially that little crinkle between her eyebrows and how her lips were forming a perfect ‘o’ shape. Just looking at her was enough to make you cum, you were certain.

“Yoohyeon, fuck.” You cried out when she slapped your thighs suddenly and brought you even closer.

She silenced you with a harsh kiss, not wanting anyone else to hear your moans. You were only hers.

Your nails were digging into the skin of her nape, your other hand created a path of red scratches down her back. Your chests rubbed together with every thrust of Yoohyeon’s hips. You held onto her almost like a koala, your legs were tightly wrapped around her waist with your toes curling at the pleasure. Yoohyeon cursed, it became harder to move her body because of your suffocating hold. She couldn’t stop nonetheless.

She found a phenomenal solution though. Yoohyeon closed her fingers around your neck and laid you down, further on the kitchen counter, while gently squeezing your throat. Your girlfriend was always very careful with you, even after you affirmed her for the hundredth time that you liked it when she choked you a little. It only added to the intense sensation Yoohyeon was giving you.

“I can feel you clenching around my dick.” She panted, addicted to the view of your naked form spread out in front of her. Shivers ran down your spine at Yoohyeon’s lustful voice, your thighs began to tremble. “You’re dripping all over me, baby girl. Just let it go.”

And so you did. You let yourself fall apart under your lover. The way your whole body shook and your back arched felt incredibly uncomfortable because of the hard surface you were laying on, however it couldn’t stop you from moaning uncontrollably and getting lost in the pleasure. Your eyes rolled to the back of your head, as you harshly gripped Yoohyeon’s wrist with both hands.

Your girlfriend cried out when your walls tightened around her, massaging her member perfectly. These were the moments when Yoohyeon was the happiest about you being on pills because there truly was nothing more magical than cumming in your wet, warm pussy. She filled you with her creamy seed, her cock pulsed deep inside you before it slowly returned to its’ more relaxed state.

“Yoohyeon…” You mumbled weakly when aftershocks stopped, your breathing still uneven. There was even a path of your mixed juices dripping down your thigh. “The pan.”

“Shit.”

[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 ready 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.

[yuusishi]

Hello! Could I request headcanons of Deuce, Jack and Leona with a super flexible s/o?

. . . JUST LIKE RUBBER!?

pairings : Deuce Spade , Jack Howl , Leona Kingscholar x gn!reader

genre : fluff

cws/tws : descriptions of limbs bending in unnatural ways (obligatory please do not try these at home), barely anything for Leona

a/n : I’m flexible myself but I’m not really sure if I did it justice LMAO, also sorry this is a bit low effort I couldn't think of much for this post 😭😭😭

Deuce Spade !!

The most panicked out of the three. Poor boy thought you broke your bones.

If you also do things like yoga and he sees you doing those intense positions, I think he’d have to try his hardest not to pass out.

“[NAME], ARE YOU OKAY!? ARE YOU INJURED!?” “No, I’m just doing some stretches, don’t worry”

After the initial shock, he’d think your flexibility is honestly really cool! You being able to do all kinds of poses with little to no struggle unlike people with regular flexibility levels.

He might even ask to help him out with stretching exercises to help relax his muscles, or to just destress in general.

I don’t think he won’t stop acting like he got jumpscared every time he sees you doing something unnatural with your body though, such as bending your arms so far behind you to the point anyone would think there’s an invisible device pulling them back.

I think hamstring stretches are the bane of Deuce’s existence when doing cooldown exercises, so during PE class if he sees you doing it with such ease, he’d be more motivated (and slightly competitive) to be able to do it himself.

I think he’d also ask if you did or used to do ballet since some of the poses he’s seen you do looked like things ballerinas he saw on Magicam did.

Out of all body parts, the part that makes him feel like fainting when you bend them weirdly are your fingers. Seeing them bent in ways they’re not supposed to makes his legs feel weak.

All in all, thinks you’re super cool for it but at the same time it terrifies him.

Jack Howl !!

I think he was just confused on what happened at first, but didn't really care much.

"[Name], did you just...wrap your leg around your waist...?" "Yeah, what about it?"

He's an NRC student, he's probably seen things much weirder than your limbs bending in ways they shouldn't.

But that didn't really stop him from having that thought in the back of his brain going 'are they hurt?", your arm isn't supposed to bend that way, are you alright?

Congrats, if you do yoga or any other exercises that require a lot of stretching, you got yourself a new person to do them with!

I also hc that Jack might have the slightest trouble with flexibility exercises, so he really appreciates you helping him out with it.

But sometimes when he sees you do something that your body should not be able to do, even if he remembers you're incredibly flexible, he just can't wrap his head around how that's even possible.

Although Jack doesn't show it much, he actually thinks your little ability is really cool, no matter if you got that flexible due to training or you were just born with it.

Leona Kingscholar !!

I think he'd be a little impressed by it actually, bordering between impressed and weirded out.

Especially if you didn't tell him that you could bend your body that much and he walked into you literally folded in half limbs all over the place but a completely neutral look on your face.

"Herbivore, what in the Great Seven are you doing" "Oh just stretching a bit, I just woke up"

"😬❓❓" would probably be his reaction to that.

After that he won't really care, occasionally he finds the ways you can bend and stretch your limbs a little funny.

Just please don't do anything weird when he's just woken up, sometimes he'd think there's a deformed demon at the foot of his bed but it's just you doing some strange stretches.

[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! 😊

[whossiren]

75 Soft Challenge Week 2-

Mediterranean Diet:

This week I worked on two things ordering Mediterranean style food while eating out and trying to be flexible with my idea of this diet. The idea is to embrace a more plants based diet being primarily pescatarian.

I do want to cut down the amount I eat out but that's a whole separate battle that I hope meal prepping will help with.

Just the foods I ate when dining out were a kale and pinto beans taco, turkey avocado savory crepe, and a cucumber salad.

2 Liters of Water:

I found this easily doable on the days where I exercised not so much on the days where I did not.

It is much easier on my body and I have noticed improvement in my skin. My acne has reduced and my elasticity has improved.

No Alcohol:

Again something I found very easy until my roommate made milkshakes that I didn't realize had bourbon in them until 3/4ths of the was through the glass.

Very good but I'll stick to a normal milkshake from now on.

45 Minutes of Exercise:

I am still a long ways away from being able to do exercises I see on YouTube unless they are slow controlled and a moderate intensity.

I realized I have very tight hamstrings after not being able to do some beginners stretches and warm ups.

After visiting a doctor and a physical therapist I've added some important exercises to my daily routine to be able to have full range of motion again.

10 Pages of Any Book:

I'm currently reading " To the Lighthouse" by Virginia Woolf.

My least completed row this week due to sheer lack of motivation and discipline.

I don't enjoy the writing style of this author even though she came highly recommended by friends and coworkers. I normally don't feel engaged enough to read 10 pages.

I obviously haven't finished the book and hope I come to appreciate the writing style as I continue reading but the initial impression doesn't color me impressed

Summary:

This week was a great attempt and I'm proud of the progress I made even though I know I could do a lot better with improved discipline.

I went from an average of 109lbs to 107lbs. According to my counts I'm at a calorie deficit so I'm a little shocked by this little difference in weight. However it's still great to be losing weight rather than gaining.

I'm late to update because Monday was a complete rest day after I wasn't able to do my full workout session for two days in a row. (when am I not behind though?) I'm thinking of making two days a week active rest days where I do a 45 minutes walk as to not experience burnout.

I hope to have better portion control and cook at home more next week as well.

At a 66% completion rate this week I know I can do better I hope to keep improving.

[ask-good-cop-bad-cop]

what's your workout routine? Got a fav exercise?

▪️ It's pretty simple honestly. I do the majority of my working out at home. Always do warm-ups and stretches first to prevent injury, and then I'll pick one exercise from each category for the day:

Quads – squats, lunges, one-legged squats, box jumps Butt and Hamstrings – deadlifts, hip raises, straight leg deadlifts, good mornings, step-ups Push (chest, shoulders, and triceps) – overhead press, bench press, incline dumbbell press, push-ups, dips Pull (back, biceps, and forearms) – chin-ups, pull-ups, bodyweight rows, bent-over rows

I switch up which ones I do from day to day just to keep it from getting too repetitive, and I have some weights I use for a few of these since I've been doing this long enough our own body weight is no longer sufficient. I do these 3 days a week. My favorite though is jogging. I get up early in the morning to go run in the park while it's still empty. It's a nice way to wake up, hearing the birds sing and watching the sun rise over the city.

[eightyonekilograms]

One thing this knee injury has hammered home is that part of getting older means having to do more elaborate rituals before exercise to avoid messing myself up. I think maximum ability hasn’t gotten much worse, but it takes a lot more pampering to get there.

The injury happened in the first place because I didn’t really stretch before bouldering, and eventually that popped a hamstring, leading to months of recovery (and degrading to some of the worst physical shape of my life), so I’ve gotta remember to do a set of stretches now.

I used to be able to walk up to a squat rack cold, and just load it with 260 pounds and do three sets; if I try that now I get like two reps in before my hamstrings go, “nope, this ain’t happening chief”. I can still do it, but only after another elaborate set of kinesthetic incantations.

And as my knee has been getting better in the last couple weeks, I thought, “great! I can resume lower and upper body training”, which I can… but only if I do core first. Alas, I did not, leading to back pain.

And then tonight I decided to boulder despite the back pain, did a twisting move to turn myself around on the wall while anchored to a hold above my head and… really messed up something in my upper back. Ow ow ow.

I feel like an old car that can still tear it up but only if you know all the little handles you have to jiggle and places you have to whack the dash first.

[nourishandthrive]

15-Minute Full-Body Workout You Can Do at Home

Staying fit doesn’t require hours at the gym. With this 15-minute full-body workout, you can get a great exercise session right at home, using just your body weight. This routine is perfect for busy schedules and provides an efficient way to stay active.

Warm-Up (2 Minutes)

Before starting the workout, it’s essential to warm up your muscles to prevent injury and improve performance.

Jumping Jacks: 1 minute

High Knees: 1 minute

Workout Routine

Bodyweight Squats

Duration: 1 minute

Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your knees behind your toes. Push through your heels to return to standing.

Benefit: Strengthens legs and glutes

Push-Ups

Duration: 1 minute

Start in a plank position with hands under shoulders. Lower your body until your chest nearly touches the floor, then push back up.

Modification: Perform on your knees if needed.

Benefit: Targets chest, shoulders, and triceps.

Plank

Duration: 1 minute

Hold a plank position with elbows under shoulders, body in a straight line from head to heels. Engage your core.

Benefit: Strengthens core, shoulders, and back.

Lunges

Duration: 1 minute (30 seconds each leg)

Step forward with one leg and lower your body until both knees are bent at 90 degrees. Push back up to the starting position and switch legs.

Benefit: Works quads, glutes, and hamstrings.

Mountain Climbers

Duration: 1 minute

Start in a plank position. Bring one knee toward your chest, then switch legs quickly as if running in place.

Benefit: Increases heart rate and targets the core and legs.

Bicycle Crunches

Duration: 1 minute

Lie on your back with hands behind your head. Bring opposite elbow to knee, alternating sides in a cycling motion.

Benefit: Engages the core and obliques.

Tricep Dips

Duration: 1 minute

Sit on the edge of a chair or bench, hands next to your hips. Slide off and lower your body by bending your elbows, then push back up.

Benefit: Targets triceps and shoulders.

Glute Bridges

Duration: 1 minute

Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling, squeezing your glutes, then lower back down.

Benefit: Strengthens glutes and lower back.

Burpees

Duration: 1 minute

From standing, squat down, place hands on the floor, jump feet back into a plank, perform a push-up, jump feet forward, and explode up into a jump.

Modification: Step back into a plank instead of jumping if needed.

Benefit: Full-body exercise that boosts cardiovascular fitness.

Cool Down (2 Minutes)

Stretching: Focus on stretching major muscle groups used in the workout.

Hamstring Stretch: 30 seconds each leg

Quad Stretch: 30 seconds each leg

Chest Stretch: 30 seconds

Shoulder Stretch: 30 seconds

Tips for Success

Consistency: Aim to perform this workout 3-4 times a week.

Form Over Speed: Focus on proper form to prevent injuries and maximize benefits.

Stay Hydrated: Drink water before, during, and after your workout.

Listen to Your Body: Modify exercises as needed and rest if you feel any pain.

This quick and effective 15-minute workout is a great way to stay active and fit, even on the busiest of days. No equipment is needed, so you can do it anywhere, anytime.

Share your experience and favorite home workouts in the comments below! Let's motivate each other to stay active and healthy.

[wallpilatesjourney]

Knee Pain No More with Home Wall Pilates

Introduction:

Knee pain is a common ailment that can significantly impact daily activities and quality of life. Whether caused by injury, overuse, or underlying conditions like arthritis, finding effective ways to manage knee pain is essential for maintaining mobility and overall well-being. In this article, we'll explore how Wall Pilates Exercises can offer relief from knee discomfort and promote joint health.

Sample Wall Pilates Exercises for Knee Pain Relief:

Wall Squats: Lean against the wall. Keep your spine straight and your head, shoulders, and hips in contact with the wall. Place your feet a bit away from the wall. Lower your body into a squat position by bending your knees.

Wall Calf Raises: Stand against the wall. Put your hands on the wall. Keep your feet about a foot away from the wall. Lift your heels off the ground. Lower your heels back down to the ground slowly.

Wall Hamstring Stretch: Lie on your back with your tailbone close to wall. Raise your legs straight. Place your heels against the wall. Your body should form an L-shape. Your legs should be against the wall, and your torso on the floor.

Wall Side Leg Lifts: Stand sideways and put your hand on the wall. Raise your leg sideways, and away from the wall.

Seated Leg Lifts on Chair: Sit straight on a chair and keep your feet on the floor. Raise one leg straight out in front of you. Ensure your foot is at high level. Ensure the knee remains straight but not fully locked during this exercise. You should feel the engagement in your thigh muscles. Slowly lower the lifted leg back down to the floor. Switch Your leg.

Conclusion:

Wall Pilates offers a gentle and effective approach to managing knee pain and promoting overall joint health. By practicing these targeted exercises regularly, individuals with knee discomfort can improve strength, flexibility, and mobility while reducing pain and stiffness. Consult with a qualified fitness professional or healthcare provider before starting any new exercise program, especially if you have pre-existing knee issues or medical concerns. With consistency, Wall Pilates can help you move with greater ease and confidence, paving the way for a more active and pain-free life.

[oh-yeah-just-watch-me]

Check in (5.15.24)

I woke up and went over to D’s. I really didn’t want to work out at all because I started my period this morning and I was hurting but I did a 15 minute ab workout on my back, along with some plants and hamstring exercises.

I ate a slice of quiche and took a hot bath to help with my back and my period cramps.

D and I went to the dealership to pick up his car and return the loaner. We decided to grab lunch in the gayborhood downtown. I invited our friend C since he lives around and we all had tacos. After that, C left and D and I went to a consignment shop (haha I know I went yesterday but I just love finding looking for quirky things in them. I did t find anything and it was sooo hot so D said he wanted to go get a haircut but could drop me off on a street with lot of little different types of shops on it.

I found an antique store and I decided I wanted to try to find something to buy to surprise him.

WELP HAHA, BOY DID I FIND SOMETHING!

So it’s hard to explain but there’s this story from his childhood he told me involving a playboy magazine (it’s a very innocent story despite the softcore magazine, not really inappropriate) and it started an inside joke between him and I and all our friends.

I found an issue that would’ve been from right around that time.

Oh he thought it was so sweet. He really really liked it.

We went back to his house, we cuddled and he made me a decaf espresso cappuccino and we drank coffee on his patio and talked. He helped me apply for some scholarships for school.

We went back inside and Uber eats Mediterranean food and watched Succession, then I went home.

[autisticlee]

I somehow ended up on hEDS youtube and this video makes me go HMMMM. for a few years now i've had people ask me if I have hEDS or say they really think I do and should get reevaluated by a different doctor. I always have to say I don't have it because I failed the evaluation from the orthopedic specialist I saw for joint issues and chronic pain. she did the beighton test and gave me a 4/9 but you need at least 5.

after watching this, i've concluded she didn't even test me correctly? they say if you get a 4 but answer yes to things like could you put hands on the floor as a kid then it counts as a point. my hamstrings and back are so stiff and painful to bend forward, but I could do it as a kid. another is if you contorted yourself in weird ways to amuse your friends. I would always put both my legs behind my head at the same time to freak people out lmao. but according to my doctor, doing it as a kid doesn't count....and she didn't really evaluate anything else. she asked if I have the heart problems all the people in this video don't have, and if I had dislocations that specifically required professional medical attention....my parents forced my dislocated bits back into place as a kid. they refused to take me anywhere that cost them money lmao unless it was serious. like I wasn't allowed to go to the doctors when sick until I had bronchitis/pneumonia and could barely breathe. now I just get subluxation mostly which my doctor said I seem to get a lot of very often. that was it.

she didn't test for sketchy skin which I definitely have or those weird heel bumps I always thought were super gross and didn't even know had anything to do with this until now, or anything else from this video. also when she tested my knees, she grabbed one leg by the ankle while I was sitting and said my knee doesn't bend back, but they're all doing it while standing. i think my one knee at least looks like some of theirs from what I can tell, while standing?? but it doesn't do it while sitting because tight ass hamstrings. (don't remember if it's this video or a different one but having unstable hips and/or knees can cause extremely tight hamstrings and muscles apparently due to overcompensating for the instability which makes sense. my hips are so bad and knees pretty unstable too)

anyway. i had a lot of these things they covered on this diagnostic thing that my doctor did not go over and just told me I have "general hypermobility" and said it's not an issue and that my pain and and unstable joints are ~because I need to exercise more and exercising will cure it~ is what she basically said. not even concerned about the fact that I was there mainly because exercising fucked up my shoulder really badly and I told her how I fucked up my knee so bad once and couldn't even walk on it normally for months. also hips and wrists and etc. also my job is physical labor so.... exercise?? so instead of giving me things to help with my joints she just sent me to physical therapy to do shoulder workouts for one shoulder that I could only seem to do while the physical therapist was watching me and correcting me. once I did it at home, I hurt myself very quickly and could never finish the daily workouts 😅

I feel like there's a way better chance i'd have a higher score if it was done properly or I was evaluated with everything in this video, and not just denied right after scoring a 4 on the beighton test. but also impostor syndrome like what if i'm wrong....from what i've seen online in my googling, you have to have a 5+ in order to be allowed to say you have hEDS and self diagnosis isn't as accepted as it is for other things (like autism for example) because it's more specific and a "serious condition" so not sure if I can just say I have it despite it being very relatable. until I can figure out doctor stuff one day and see if I can pass a proper exam, I have to just keep saying I have "hypermobility issues with joint and muscle pain and other stuff and dont know why it's happening" whenever I talk about these problems....which is a mouthful (fingerful? if i'm typing it?)

unfortunately, I have no clue how to get a different doctor?? or if there's even anymore in my hospitals network, especially ones that know more about hEDS? I currently am not even sure what's going on with my primary. I was told he was moving offices and cutting down on how many patients he sees but would have his staff schedule me when he gets to the new place....that was over 2 years ago and im still waiting. I used to do checkups twice a year. idk what to do about it. I can't do phone calls. writing emails and stuff makes me anxious. when I contact them through the mychart app like refilling prescriptions, it comes up as a different doctor now. so not sure what's going on at all and don't know how to or feel comfortable asking???? trying to figure out medical stuff and communicate with medical staff is so overwhelming for me I rather lie down and cry instead of dealing with it lmao i need an adult! like a real one!!

if anyone wants to share info, related experiences, talk about your hEDS or hypermobility symptoms and problems, or anything else like that, feel free to share with a reblog or reply or go to my ask box!

[globalhoocart]

Discover Your Inner Yogi: 31 Essential Poses for Beginners to Practice at Home

Embarking on the path of yoga is a fantastic decision for numerous reasons.

Beyond the physical benefits of increased strength, flexibility, and balance, yoga serves as a powerful tool for stress reduction through specialized breathing techniques known as pranayama.

Yoga is diverse, offering various poses to cater to different needs.

Now, let's delve into the joy of yoga with a focus on 31 essential poses for beginners to practice at home. These foundational poses not only serve as a physical workout but also contribute to mental well-being.

1. Downward Facing Dog (Adho Mukha Svanasana): A classic yoga pose that can be tricky for beginners, emphasizing weight distribution and heel stretching.

2. Mountain Pose (Tadasana): Equally important as Downward Facing Dog, it focuses on alignment, grounding, and spine lengthening.

3. Warrior I (Virabhadrasana I): A standing pose emphasizing forward-facing hips, crucial for building strength.

4. Warrior II (Virabhadrasana II): Similar to Warrior I but with hips facing the side, promoting openness and strength.

5. Extended Side Angle (Utthita Parvakonasana): Involving a modification for beginners, it offers a gentle stretch with forearm support.

6. Triangle Pose (Utthita Trikonasana): Another essential pose, engaging leg strength and enhancing flexibility in multiple areas.

7. Standing Forward Bend (Uttanasana): An easy pose for beginners, promoting spine flexibility and relaxation.

8. Reverse Warrior (Viparita Virabhadrasana): Combining a stance similar to Warrior I with a gentle side bend or backbend.

9. Garland Pose (Malasana): A squatting pose that stretches muscles around the pelvis, beneficial for hip flexibility.

10. Half Forward Bend (Ardha Uttanasana): Also known as Flat-Back Forward Bend, it contributes to improving overall body awareness.

11. Pyramid Pose (Parsvottanasana): A standing forward bend made more accessible for beginners with the use of yoga blocks.

12. Raised Hands Pose (Urdhva Hastasana): Starting from Mountain pose, it offers a full-body stretch, ideal for beginning your practice.

13. Low Lunge: A standing pose emphasizing proper alignment for a beneficial stretch, with modification options for support.

14. Tree Pose (Vrksasana): An excellent introduction to balancing postures, encouraging stability and mindfulness.

15. Downward Facing Dog Split: A basic yoga pose for beginners focusing on core strength and balance.

16. Plank Pose: Not just a balancing pose but a fundamental exercise for building core strength and stability.

17. Cat-Cow Stretch (Chakravakasana): A gentle backbend sequence enhancing body awareness, especially beneficial for beginners or those with back pain.

18. Bridge Pose (Setu Bandha Sarvangasana): A gentle backbend for beginners, enhancing spine extension and countering the effects of prolonged sitting.

19. Cobra Pose (Bhujangasana): A fundamental backbend that strengthens back muscles and promotes flexibility.

20. Knees, Chest, and Chin (Ashtanga Namaskara): An essential part of the sun salutation series, serving as an alternative to Chaturanga Dandasana.

21. Staff Pose (Dandasana): A seated version of Mountain pose, offering alignment guidance for various seated poses.

22. Cobbler's Pose (Baddha Konasana): A comfortable stretch for inner thighs, often using props for support.

23. Easy Pose (Sukhasana): A cross-legged sit made more comfortable with props, promoting flexibility and undoing the effects of prolonged chair sitting.

24. Half Lord of the Fishes Pose (Ardha Matsyendrasana): A seated twist benefiting spinal mobility and aiding digestion.

25. Head to Knee Pose (Janu Sirsasana): Easier than traditional forward bends, offering a gentle stretch one leg at a time.

26. Seated Forward Bend (Paschimottanasana): A fantastic hamstring stretch targeting the entire back of the body.

27. Seated Wide Angle Straddle (Upavistha Konasana): A wide-legged forward bend providing a unique stretch and focusing on proper form.

28. Happy Baby Pose (Ananda Balasana): Balancing effort and ease, this delightful pose offers a gentle stretch for the back, hips, thighs, and ankles.

29. Supine Spinal Twist (Supta Matsyendrasana): A passive twist promoting flexibility, relaxation, and a sense of completion to your practice.

30. Child's Pose (Balasana): A resting pose that allows you to take a break whenever needed, promoting a gentle stretch and relaxation.

31. Corpse Pose (Savasana): A serene conclusion to your session, allowing a smooth transition from the yoga mat to the rest of your day.

In conclusion, these 31 basic yoga poses for beginners at home offer a comprehensive and accessible introduction to the joy of yoga. Remember, yoga is for everyone, and the journey is as important as the destination. Enjoy the practice, embrace self-awareness, and savor the harmonious blend of effort and relaxation that yoga brings to your life.