#he does two exercise sessions a day on no sleep that is a recipe for injuries

[elvhendis]

I always get hung up on the fact that Lucanis deadass doesn't sleep. Bellara asks him how long he hasn't slept and he's like "Idk... a few days" Sir. Do you realize how fucking insane that is? No wonder he was possessed by a Spirit of determination if he can stay awake that long out of sheer fucking... spite.

[wizkiddx]

was thinking for toms most recent ig story it sounds like hes working out early everyday, what if u did a blurb where the reader does it with his and its like best friend --> something else ? sounded like a you type of story, id love if you gave it a go ❤️💕

oohkay so sorry this lit just came through this evening and I suddenly got v stupidly into it (if u put in a req before that I promise I am working on it I just got way to invested cos this is stupidly cute) xxxx

summary: what starts off as tom taking you under his wing and some sunrise workouts together might just develop into something more

“It shouldn’t be legal…. to be doing anything… this fucking early!” Spoken, well yelled, in between the fake strokes of the exercise bike and your pants. All you got in response was the two men laughing at you, no sign of sympathy at all, as your gritted your teeth - fighting against every body instinct to stop the movements. Your heart was pumping like the clappers; breathing shallow and rushed and your arms… your arms felt like they were about to fall off. Combine that with the lack of sleep from waking up before the sun did at 5 am - meant you felt like your were in literal hell.  

Why ever you’d agreed to do these workouts with Tom and Duffy escaped you. Being the new and rising actress, with a new supporting role in the next Spiderman, meant you’d spent a lot of time with Tom over the past few weeks. Not to inflate his ego either, but Tom had been a real life hero to you. See, you were the complete opposite of his experienced and seasoned professionalism - this was your first acting gig. And what a gig it was, the second biggest part in a Marvel movie. You never really believed you’d get the part and even when you did, were pretty sure it was some elaborate joke, where Ant and Dec were going to jump out from some corner and go ‘ha its a prank!’ or something. 

Yet somehow it was all still happening, you had been flown halfway across the world to spend three months alone on a film set. Well obviously not alone, but you knew no one - you were a complete outsider. That, really, was the reason you’d agreed to do these sessions with Tom. He’d offered half heartedly while between takes as you were moaning about how out of breath you got in that scene. At that point, you’d only known each other for a matter of weeks, he really hadn’t expected you to commit to 5 am each and every morning. What he wasn’t aware of though, was how ocmplerly stranded and lonely you felt here, hence why you jumped at his offer. 

And yes you loved to moan and complain when you were there, however you were also so incredibly thankful he ever offered. Duffy, Tom’s PT, was a right laugh too and he took great joy in torturing you - and was also entertained by the new and inventive ways you’d insult him after he ordered you about. 

“Come on Y/n, 200m more and then we are done, even your little arms can survive that.”

“Really … not the encouragement… I was looking for.” Still panting, face bright red and blotchy as you pressed your legs straight again.

“Tom? You wanna help Y/n out?” 

“Nah you know… kind of enjoying seeing her in pain.” The British voice laughed from somewhere behind you, making you roll your eyes.

“Why the hell… are you not… torturing him?” He sounded way to comfortable and relaxed to be working hard. 

“He’s got a stunt heavy day today so wanted to go easy this morning.”

Now that was a bloody joke. You were BOTH filming the SAME scene today, doing the SAME stunts. 

“Did I forget to mention Y/n is on set too?” The joy in Tom’s voice made you want to do horrible things to him. Even though you felt like you wanted to collapse on the floor, you’d happily do a set or two on a punch bag right now - if that punch bag was Tom’s face. 

Before you could hurl some fresh abuse at your costar, Duffy called time on the rowing machine, turning the display off and passing your water bottle over as you slouched on the slidey seat. 

“Done good Y/n/n, I am actually super impressed with your progress” The stocky man patted you on the back genuinely, bringing a bit of smile to your otherwise grimacing face. He went over the chat to Tom about some boy shit that you couldn’t care less about, allowing you a couple minutes to get your breath back. As soon as you did and tried to dismount the machine of death, your ruined legs seemed to have other plans, shakily buckling so you ended up starfished on the floor, groaning at the dull ache that came with the sudden movement. 

And what show of concern did Duffy show you? A belly laugh that echoed round Toms indoor gym making you groan again, throwing your forearm over your eyes. It was in fact the curly haired brunette, who came and knelt by your side, wordlessly balling up the towel and placing it under your head as you shot your eyes open in shock. 

“You okay? Sorry… I might’ve taken our friendly competition a bit too far.”

“I just… just might have to gain the power of flight this afternoon cos my legs aren’t gonna bloody work.” Tom chuckled and shook his head at your dry humour. 

“Oh I’m sure we can talk to Jon and get that arranged… not like Marvel don’t spend years crafting the script and storyline for a newbie actor to change it all.”

“Might I remind you… they wouldn’t have to if your weren’t such a dickhead!” You exclaimed, sitting up and staring at him with an exasperated look than only made him burst out laughing again. 

“I’m sorry I’m sorry… I just cant take you seriously when you look like such a tomato!” His voice went an octave higher as he laughed at himself, the situation getting even worse for you when you heard Duffy join in too. 

The boy was bloody lucky you couldn’t lift your arms right now, otherwise they’s almost certainly be attempting to ruin his pretty boy face. 

/////////////////////////////

After a long day of shooting you and Tom were in one of the set buggies, being taken back to your trailers to change for the evening. There was a peaceful silence until Tom ruined it yet again.

“ Got any fancy plans for this evening then?”

“Well you know me, back to my lonely little old place and  frozen pizza - so living the movie star life.” 

“It’s a Friday! You not going out with your team or anything?” He sounded so bemused at your quiet plans, and mention of a ‘team’ had you cocking your head to the side. 

“‘My team?’ Tom until I get my movie star pay check I can barely afford my pizzas, never mind a whole persons wage.” You were still only three weeks into filming and although you spent an hour every other morning sweating your ass off with Tom - apart from that you’d tried not to impose yourself on him too much. You didnt want to look clingy and naturally Tom always had a mountain of people vying for his attention - you would go to the back of a long line. So honestly, you were still a bit of a mystery to him, right now you’d both only scratched the surface on each other. 

“Really? I know this is your first big job but I thought you’d have someone here?” 

“Nah… I mean I’ve kinda clung to the Marty on the camera crew but he’s going to see family tonight sooo.”

“Come back to mine. I’ve swapped Harry for his twin Sam, which is a bit of an upgrade cos Sam’s a chef. He just arrived last night. I bet he can one up any pizza you were planning on.”

“Honestly I don’t want to impose, sorry I didnt mean for this to be a pity party or-“ The buggy slowed to a stop and Tom instantly vaulted out of it, standing right infront of you and blocking you exist off the back sofa. Both of you were still in costume, Tom in latex and you in your corset-esque two piece, but then both wrapped in matching long line black jackets supplied by set. 

“No come on I’m serious… Sam’s dying to meet you and it’d be good to spend more time together. You know, cos of chemistry and all.” The last bit was a switch from his cool and smooth, normally easy going tone - into something a bit more… anxious? Just like that, before your brain even knew what it was doing, you agreed, smiling broadly and nodding. 

So barely an hour later, you were knocking on the doors to Tom’s mansion-ish rented Atlanta home which was much much more grand than what the studio had arranged for you. Even though you were here most mornings, this time it felt different. Yeh it was stupid, but you can’t help the way you feel and you were stressed. For no real reason… just, just because. 

Thankfully, it wasn’t awkward at all  and you especially instantly hit it off with his younger brother Sam. Everything just felt easy and simple which meant so much more considering you’d felt so isolated an alone halfway across the world for your home comforts. Being British too, simply chatting to the two young men about your hometown and growing up was just so familiar, it really helped you feel less homesick.  Naturally too,  you’d fallen into a casual and friendly ribbing of Tom with Sam, making the three of you spend to majority of the evening cracking up (or in Tom’s case pouting at the abuse). It was a nice change from the two on one attack you got from Tom and Duffy that morning. You’d all cooked dinner together… well no, you and Tom had stood idly watching Sam cook an amazing chicken curry dish - which he promised to give you the recipe too. Honestly Sam felt like your long lost best friend, especially when it came to your shared ability to berate Tom for anything and everything. 

About an hour ago Tom had stuck on the film, effectively shutting up you and Sam - thankfully for him since Sam was just about to get to some rather embarrassing stories of Tom as a kid. You and Tom were on the longer grey sofa; with Sam sat  the other side of the coffee table in an impressively soft armchair - looking as though it was swallowing the lanky boy. The calm, the silence and the comfort was only going to go one way for you though. After your workout this morning, plus all the running and jumping during the shoot,  after what had already been a pretty intense week, it was hardly surprising that you didn’t even notice yourself drifting off the sleep. 

Who did notice though? Perhaps your brown haired costar who’d been stealing glances across to you ever since the movie had been put on? Because as much as he hated to admit it to himself, this didnt seem to be panning out as a normal job. A normal job is something you put your all into, for a couple weeks, and then leave with good memories and a good pay check. Yes, he had only known your for a matter of weeks or so but it already seemed to be unfathomable to cut ties with you. How would he go without your kind mannered abuse everyday? You were just refreshing, new and mysterious. And Tom was more than intrigued, his interest was peaked. 

And it was stupid to feel like that…. Of course it was. You can’t fancy a colleague because things get complicated and awkward. Tom knew that. 

Then why was he now delicately draping a blanket over your frame and smiling smally when you hummed in your sleep, in what seemed to be a show of appreciation for the layer of warmth? 

Because you were his excited puppy of a costar who is giving everything she has for the job? Because he is worried and wants to look after you? Because he cares? 

No matter why, in that moment you were contented and as was Tom. Oh and Sam? 

Sam saw the tell tale signs in his brother. He saw the way Tom had been touching your arm or the small of your back just a little more than what would be considered normal while he’d been cooking. He’d seen the way Tom had been laughing purely because you had. His eldest brother never did anything rash, it was always a painfully slow process for everyone involved. But Sam thought this just might be the start of something. The start of a slow burn.

[brywrites]

Focus II

[Part I] If you’re looking for something to distract you from the looming anxiety of election results, here’s something else to focus on for a few minutes. ;) This was definitely longer than I thought it would be! CW for mentions of triggers/flashbacks, mild smut!

Summary: Reid faces unexpected challenges returning to the field after his reinstatement, but the Reader remains the one person who can help ease his mind when it all gets to be too much.

----------

For once, the world has chosen to be gentle with them. Following Scratch’s demise, the Bureau mandates that the BAU takes six weeks of leave. It comes as a relief to all of them after living in a constant state of anxiety for the last year. Rossi disappears on a vacation that includes visiting Ringo Starr, who he reminds everyone is “a close personal friend.” JJ stays at home with her boys, happy to be nothing but “mom” for a little while. Tara fits in research, Luke goes camping with Lisa and Roxy, and Garcia divides her time between MMORPGs, her grief group, and babysitting Hank Morgan.

Y/N spends a good amount of the time on Emily’s couch, watching old seasons The Bachelorette and whatever 2000s rom-coms they can find. But when she’s not at her best friend’s apartment and she isn’t at home attempting complicated recipes in her kitchen, she’s with him.

Spencer is spending a large portion of his break attending mandatory therapy sessions and redoing fitness courses in Hogan’s Alley in order to meet his reinstatement requirements. But whenever he gets the chance, he’s by her side. They get coffee and wander through museums and parks, they go for long drives and make out on his couch. They talk about everything and nothing and all at once it’s wonderful. There is a strange giddy feeling that takes her over every time his hand finds her in a crowded place or he goes out of his way to do something nice for her or he can’t help but smile while kissing her. He’s so gentle with her, leaving sweet notes around her apartment and burying his face in the crook of her neck as he holds her close.

There are no cases. There are no monsters. There are no press conferences. There are only warm days and wine and the sound of Spencer’s laugh echoing in her living room.

With two weeks to go, she realizes the world might not be quite so gentle. She swings by the BAU to help Matt move case files out of her office, and as she’s on her way out she spots Spencer at the end of the corridor, rubbing at his eyes the way she’s only seen him do the night Scratch stole Emily.

He doesn’t even seem to register her approach until she says his name. And when he turns to her, he’s miles away. “What is it?” she asks. “Spencer, what’s wrong?”

“The scenario I was running in the Alley… there were multiple unsubs in the laundromat and it was just – it was too much like – it was…” He presses his palm into his eye.

Too much like Luis. He’s told her that story already. “What do you need?” she asks. She reaches out to grab his hand, lacing her fingers through hers.

She feels him tense for just a second before, squeezing her hand tighter, he starts down the hall with her. The door to Garcia’s office is open and he pulls her inside, shutting it behind him. Before she can ask what he’s doing, her back is against the door and his mouth is on hers.

He kisses her fiercely and when he slips his tongue past her lips, she wraps a hand around the back of his neck to pull him closer to her. He’s still holding her hand, his grip tight as he rolls his hips against her and though it’s caught her completely off-guard, the feeling of his body against her is exquisite.

She winds her fingers in his curly hair, eliciting a moan from him that rumbles through his chest. His free hand slips down the curve of her back until he can cup her ass. He catches her bottom lip between his teeth. Every action is hungry, desperate. Her skin feels hot everywhere he touches her.

He stops suddenly and wraps her in a hug. His sweater is soft against her cheek and he smells like ivory soap and coffee and his embrace is so secure. This is a different kind of passion – less frantic, but just as strong, as he rests his head on her shoulder and attempts to steady his breathing.

“It still works,” he sighs.

“Hmm?”

Spencer releases her from his arms. “When it gets bad, and my mind goes… there, your touch helps keep me here. Everything else just disappears. I can’t explain it, but it still works.”

“So… kissing me is a like a grounding technique?” she asks, trying to surprise a giggle.

He chuckles in spite of himself, and the distance in his eyes is gone. He is himself once more. “Something like that, yeah. It’s pretty amazing actually. Even just holding your hand helps. But um, kissing you is…” He clears his throat. “A little more effective, it seems.”

“Well,” she says, “I’m certainly happy to be of assistance.” She gives him a quick peck.

“What am I supposed to do in the field?” he asks. “I’m still having flashbacks and even a basic training exercise triggered a trauma response today.”

“Love, you’re a genius. You know that PTSS is like an injury. And that means it’s gonna take time to heal. But you’ll find a way to cope and stay grounded while you heal.” She caresses his cheek, the stubble he’s continued to grow rough against her hand when he leans into her touch. “Even if that means sneaking off to a back room with me,” she teases.

Their time of rest is coming to a close, the hours ticking by until the day they’ll return to work and Spencer will face his reinstatement evaluation. She savors the quiet while she can, the ability to go to bed early and sleep in, the simple joy of waking up in her own bed, or sometimes in his. She can tell he’s anxious though – scared that he’ll be denied reinstatement and scared that the trauma will continue to hang heavy over him.

When it gets bad and his mind steals him somewhere far away, he reaches for her and she always welcomes him. She’s grateful for any reason to be close to him, and if it helps to keep him here in the moment, that’s even better. She can always tell when he needs her to clear his mind by the way he kisses her. When he’s not himself, he pins her against the wall, gropes at her ass, holds her face still as he bites her lip. He’s impulsive and needy. But when his firm grasp fades to soft caresses, when he places kisses on her cheek, her forehead, when it becomes a sweeter sort of passion, she knows he’s come back to her.

So when Emily announces his reinstatement to the team and she kisses him quickly and his hand squeezes hers just a little tighter than she expects, she knows there’s something bothering him. They grab their go-bags from the bullpen and she asks him about it, but he just kisses her forehead and promises that they’ll talk later.

Emily goes over the case on the plane, women in caregiving roles stuffed into suitcases. The team goes over victimology and she tries to take notes, already thinking of questions to ask the families and directions to take with local media. It’s easy to get lost in the work when it demands her full attention.

.

Upon landing, there is already a couple waiting for her in the interview room. Laura Westin is their latest victim, and her parents are devastated. They paint a picture for her with their words of their daughter – a bright, beautiful, generous woman who was mourning the death of her own friend. The grief has traveled in waves.

“Who would do this to her?” Mrs. Westin sobs. Her husband places a hand on her shoulder. “She’s such a good girl, she is – she was… Oh, god!”

“She was,” Y/N repeats. “And she is always going to be your daughter. And the people who love her will remember all of the good she did.” They cry and she listens and she assures them that they’re doing everything right and while she knows not to make promises she can’t keep, she does promise that they’ll do their best.

When they’ve shared everything they know and settled back into a state of relative calm, she walks the Westins to the door of the station and returns to conference room, where the team is working on the profile.

“Welcome back,” Rossi says. She sits down next Spencer. It’s clear to her that he’s lost in his own thoughts. Out of the corner of her eye she sees his fingers form a fist and he begins to bounce his leg under the table. Their chairs are close together already, making it incredibly difficult for anyone else to notice that she reaches across beneath the table to rest her hand on his thigh. The moment she does, he stills. He inhales sharply and clenches his fist a little bit tighter for just a moment – but then relaxes. She strokes steady circles with her thumb while she tells the team about Laura Westin.

They team files out of the room for a quick break and she stays behind with Reid. He’s relaxed enough to give her a smile. “How was interviewing the family?” he asks, lacing his fingers through her own.

She sighs. “It never gets any easier. But I know it’s important for them to get a chance to talk to someone about her. Someone who won’t tell them it all happened for a reason and she’s in a better place now.”

“You’re so good at that,” he says. “You always make the people around you feel better.”

“What about you? What’s going on in your head?”

He stares down at his coffee cup. “There was a… condition for my reinstatement. For every one hundred days I’m in the field, I have to take thirty days off.”

“Like a sabbatical? Does Emily know?”

“Yeah. She thinks it’s a good idea.” He aimlessly strokes patterns on the back of her hand.

“I know I’m not an expert, but I think she might be right,” she says. “Spencer, what you went through – you’re going to struggle. And you’re going to need to rest.”

“I know,” he says. “But Y/N, I’m worried that–”

“Y/L/N!” Alvez’s entrance startles them both. “There’s a reporter for the Daily News out here. Sorry,” he adds, noticing Spencer’s hand still holding hers. “He’s, uh, trying to call this guy ‘The Baggage Claim Killer.’”

“Of course he is,” she sighs, rolling her eyes. “Thanks, Luke. I’ll go talk him down. And we’ll talk later, okay?” she tells Spencer. Though the man in the lobby is annoying, wrangling a reporter is far easier than talking to a grieving family. It doesn’t hurt her heart to lay into someone trying to profit from another person’s pain, and she’s always been good at using her kindness to guilt trip them.

.

That evening at the hotel, there’s a knock at her door. She knows who it is even before answering it and his face is a welcome sight.

“I missed you today,” Spencer says, closing the door behind him.

“I missed you, too. I like you much better than those reporters,” she says. She takes a seat on her bed, patting the spot beside her. “But we didn’t get to finish talking earlier. What’s got you worried?”

Spencer plops onto the mattress, heaving a sigh. “I’m worried that maybe I’m not ready to be back in the field.”

“Do you not want to be?”

“I do! I do, I just…” He runs his hands through his hair. “I wanted to kill Scratch. You know that. And I would have if Emily hadn’t stopped me. Just like I would have killed Cat and just like I almost killed the guys at Milburn…” His hands are shaking so she reaches out to hold them. “What if this is who I am now? What if the next time I’m face to face with an unsub I just…”

“You won’t.”

“You don’t know what I did in there… what I had to do…”

He screws his eyes shut and she knows she’s losing him. She kisses his cheek, because she wants him here and she wants to be close to him and she hasn’t been able to hold him all day. It’s a mutually beneficial situation, she figures, when his mouth finds hers, and he kisses her so deep she thinks she might drown in the feeling. His hands slip under the hem of her sweater and his fingers are so warm against her skin. She tangles her hands in his deliciously unruly hair and tugs, needing him closer, wanting to keep him grounded.

“You’re here,” she murmurs. “You’re right here.” His hand is on her breast and his lips are on her neck and she tries so hard not to moan. The last thing she needs is for a team member to walk past her room and overhear them. He sucks hard enough at the skin of her collarbone that she knows it’ll leave a mark. She captures his mouth once more, and he pulls her down onto the bed so she’s lying on top of him. When she’s kissing him, she can forget too. She can erase, for a brief moment, the fear that she’ll let those parents down. That she’ll say the wrong thing or overlook a rogue reporter. She can stop worrying that she’s not doing enough to get justice for those women for just a minute, because when he holds her she doesn’t have to be a perfect liaison or have all the right words. All she has to be is in this moment with the man that she loves. It’s all he needs from her and he is everything she needs right now.

She swipes her tongue over his lower lip before pressing kisses down his jaw. Her hands work away at the buttons of his shirt as she goes, carving a path with her lips down his chest, the soft skin of his belly. He bites back a groan but she can feel how tense he is still, his breathing shallow. It occurs to her that being back in the field might be making things worse than usual. Maybe it wouldn’t hurt to take things a step further. He needs her, and god does she want him.

She shrugs out of her sweater before flicking open his belt buckle and undoing the zipper of his pants, pulling them down his legs. His cock is already straining against the fabric of his boxers, and when she drags a finger over the length of him he presses his hips into her hands. They haven’t gone this far before. Her heart beats out a staccato rhythm of anticipation as she reaches for the waistband of boxers.

But this his hand grabs hers, his grip soft but firm.

“Y/N.” He’s not looking past her anymore. Spencer’s hazel eyes are completely focused on her, shining in the dim hotel lamplight. “I don’t want my first time with you to be like this.”

“I don’t mind,” she assures him.

“But I do,” he says. He sits up on the bed, holding her in his lap. He brushes her hair back from her face, letting his touch trail down the side her face to caress her cheek. “I want this, but I – I don’t want you to think for a second that I’m using you. I want to do it right. You’re not just another pretty girl or a way for me to clear my mind or a distraction. You’re my favorite person. You’re the one I love. And Y/N, I want to love you the way you deserve to be loved.”

“You do,” she says. How can he possibly think he doesn’t when he sends her pictures of things he finds that will make or smile or reads her favorite books just to memorize the words she loves or holds her as though nothing so precious has ever been within his grasp before?

“I need to prove it to myself though.” And though she doesn’t quite understand, she relents. But when she asks if he wants to be alone, he says, “Can I just stay here? With you?”

“Of course.” She trades her slacks for a pair of pajama shorts and asks, “So you do think I’m a pretty girl though?”

He laughs. “The prettiest. But you know that already.” She curls up under the covers with him and watches him fall asleep with his arms around her. His breathing steadies and in sleep he looks more peaceful than he has his days. His body relaxes. A small smile graces his face. Like this, she can almost pretend that Mexico never happened and nothing ever hurt him. She loves him in all ways and all parts, even when he’s hurting, but she wishes she could take that pain away from him.

.

By the time she arrives at the unsub’s house with Rossi, Luke is leading William Lynch away in handcuffs and Spencer is walking the survivor to the meet the medics. Once she’s in the ambulance, Y/N meets him on the sidewalk.

“I didn’t hurt him,” he says.

“I knew you wouldn’t.” He pulls her into a hug, and to her surprise, there is no tension in his touch. He’s not far away. He doesn’t need her to keep him in this moment. He just wants to hold her. She rests her head against his chest, relishing that simple fact.

That week, she can see a lightness in his step at work. His smile comes easier and stays a little longer. He seems to be finding his footing in the office and with the team once again, and he’s even excited about the prospect of the seminars he’ll be teaching. The weekend is welcomed with a Friday night dinner at Rossi’s, after which Spencer drives the both of them back to his apartment. When she steps inside, she finds the living room lit up with string lights and her favorite flowers sitting on the kitchen table.

“What’s all this?” she asks.

“For you, Pretty Girl,” he says. “I told you I wanted to do this right. Flowers have been a symbol of romantic love for centuries, particularly when given as a gift, so that was obvious. And dimmed lights are typically used as a way to set a romantic mood, although also have a skill for lighting up the life of everyone you meet, so there’s that too. Maybe that doesn’t make much sense,” he says, laughing at himself. “But I wanted to make it clear that I was thinking of you and I wanted to make tonight special. Not that anything has to happen tonight, of course, but if you still wanted to I just thought that maybe, well–”

“It’s perfect,” she assures him. “More than perfect. I love it. I love you. And this is exactly what I want.” She stands on her toes to kiss him before he can start rambling once more. Spencer leads her to the bedroom and unlike the rush of movement and need in Florida, he knows exactly he wants. Every kiss is languid and longing, every touch so precise and electric. He helps her out of her dress and places kisses between the valley of her breasts, the curves of her hips. He lets her guide him to where she wants him most and responds to every cue she gives him. Every inch of her body is given careful attention. As if he needs nothing from her at all but to love her.

It’s so much more than sex. As much as she hates the term making love she doesn’t know what else to call it. Because in every gesture, every kiss, he tells her without words that he loves her. And with every touch she tries to tell him the same. He devotes himself to ensuring she comes first, and makes good on that promise with ease, but when he finally reaches his release the sound of him crying her name is the holiest benediction she’s ever heard.

It takes him several minutes after to regain the ability to form words, during which she lies there in contended bliss, stroking his hair. “I love you,” is the first thing he says. “I love you, Pretty Girl.”

She smiles to herself, delighted to be not just a pretty girl who steals his train of thought, but his pretty girl. The one who gets to stay by his side and take his breath away and push the nightmares back. “I love you, too.”

“I’m so glad you kissed me that day.”

“I’m glad Emily gave me such an outrageous idea,” she giggles.

“Thank you for being patient with me all this time. I know I say that you help me forget, but it’s more than that. You’re the one who helps me remember who I am and what matters. But I love you for so many more reasons than that. I’ve asked a lot of you lately and I want to make sure I make you feel as loved as you make me feel.”

“Spencer, you asked me to kiss you. That’s hardly a burden. And I like listening to you. I like being with you – because you make me feel so loved, all the time.” She snuggles closer to him. “I like you like this, when you’re sweet and gentle and you. But it’s, um, it’s not a bad thing when you lose control a little bit. It’s sort of hot – to feel like you just can’t help yourself.”

He raises his eyebrows. “Well, I will absolutely need to remember that. You know, it scares me sometimes, how much I want you. How much I love you. But I’d much rather be scared by that than by the person I am without you.”

“I’m not going anywhere,” she says. Because they’re both better when they’re together.

He makes her brave. She gives him strength. They change each other for the better, and as the days pass, the world feels a little lighter again. The sabbatical proves to be a good idea. With rest, with time, with therapy, she watches him heal. He doesn’t need to run off to kiss her hard against a wall to keep himself grounded (though when she’s in a certain mood, he’s more than happy to). He can focus in the field without her by his side. But when he’s having a hard time, his hand will still find hers. He’ll stand a little closer to her, and look at her, letting the rest of the world fade away, and feel better, every time. And there’s nowhere else she’d rather be.

[healthbeautygoddess]

How to Boost Your Immune System, According to Experts

Immune-strengthening moves backed by research and recommended by doctors. 

With COVID-19 still a threat and the flu, common cold, and other bugs lurking, you want to make sure your immune system is ready to mount a strong defense and keep you from getting sick. “The best strategy at this point is two-fold: both prevention of infection and strengthening the immune system,” Valerie LeComte, DO, an emergency medicine specialist in Southern Colorado, tells Health.

With this in mind, we reached out to doctors and other medical experts to find the top immune-boosting habits they recommend to their patients. Some of these help block the initial infection; others fire up your system so you're able to get better faster if you do come down with something. All are simple and easy to incorporate into your day-to-day routine.

Eat foods rich in antioxidants

"While no food or supplement can 'cure' or even 100% prevent you from catching a virus like the coronavirus or the flu, some foods have been shown to help bolster immunity," Cynthia Sass, Health contributing nutrition editor, told us. Citrus fruits, red bell peppers, almonds, sunflower seeds, walnuts, beans, and garlic all have research behind them to back up their immune-boosting claims, said Sass.

Lisa Ballehr, DO, an osteopathic physician and functional medicine practitioner based in Mesa, Arizona, suggests focusing on color—think dark green, red, and yellow veggies and fruits — to help fortify your system with antioxidant phytochemicals that research suggests fight viruses. Aim for nine to 10 servings a day, she tells Health.

Work up a sweat regularly

Consider this the extra push you need to step away from the couch and onto the yoga mat: a 2019 scientific review in the Journal of Sports and Health Science found that moderate to vigorous exercise can power your immune response, lower your risk of illness, and reduce inflammation.

“Exercising regularly and eating healthy are the most significant factors for your immune system,” Timothy Mainardi, MD, an allergist and immunologist based in New York City, tells Health. Research shows that people who live more sedentary lifestyles are far more likely to get colds or other infectious diseases, he says.

The Centers for Disease Control and Prevention (CDC) recommends squeezing in a minimum of 150 minutes of moderate-intensity aerobic activity a week, or 75 minutes at vigorous intensity. A 15-20 minute at-home workout, jump rope or jog-in-place session, or brisk walk around the neighborhood several times a week are good ways to work some sweat into your schedule.

Score consistent sleep

Maybe you're giving sleep short shrift because you’re overwhelmed by working from home while prepping all your meals. Or you find yourself unable to nod off because of the heart-racing anxiety so many people are feeling right now. We get it, but not prioritizing your shut-eye can have serious health ramifications.

“There’s an association with lack of sleep and getting sick,” explains Dr. Mainardi. Case in point: In one study, “medical and surgical residents who would notoriously work 100-hour weeks during their residencies were at a much higher risk of not only getting an infectious disease, but also reactivation of a past one.”

Also, don't assume you can just catch up on sleep after a night or two of staying up late or tossing and turning. “Research suggests that it does not offer the body any advantages over getting a steady dose of shuteye every night,” says Dr. Ballehr Remember, your body is busy at rest, and it’s designed to sleep when the sun goes down. (Oh hey, circadian rhythm.) “It’s during this time it repairs itself so one can arise feeling renewed,” she adds.

According to the National Sleep Foundation, adults between 18 and 64 need 7-9 hours of sleep per night, while older adults need 7-8 hours, and children and adolescents require even more sleep. Aim for the amount that's right for your age group, and try to be as consistent as possible. Turning in and waking up at roughly the same time every day is healthier than an all-over-the-place sleep schedule.

Wash your hands this many times

You've heard over and over how best to wash your hands since the coronavirus pandemic began. But it bears repeating, because it's just such an easy and effective way to prevent any infection. “Washing your hands is an extraordinarily good way of helping one from getting sick,” advises Dr. Mainardi. Plain old soap and water is all you need, but it’s important to scrub up for at least 20 seconds—the length of singing “Happy Birthday” twice—as the CDC says that’s the minimum time needed to significantly reduce the number of microbes on the skin.

But no matter how good your handwashing skills are, they won't help you evade infection unless you know when to scrub up. “You should do so before and after any type of risky exposure,” says Dr. Ballehr. In other words, after you pee or poop, as well as following a sneeze or cough you shield with your hand. Hit the soap and water before you prepare food, after caring for a sick loved one, treating a wound, or touching any publicly used door handles, knobs, switches, or surfaces, says Dr. Ballehr. If you hands are prone to dry skin, the right moisturizer can help.

Use the right hand sanitizer

If you can’t get to soap and water, hand sanitizer is the next best thing. Just be sure to take a peek at the alcohol percentage first. (Alcohol is the active ingredient working to kill viruses and bacteria.) The CDC recommends using hand sanitizer with an alcohol percentage greater than 60%. (In light of the coronavirus, the CDC also says health care professionals should use hand sanitizer with at least 60% ethanol or 70% isopropanol, two different types of alcohol commonly used.)

Consume probiotics

The bacteria in your gut may affect your body’s ability to fend off infections, which is why Dr. Mainardi suggests eating foods that contain so-called "good" bacteria, organisms that are beneficial for gut health. Fermented foods and beverages—think kombucha and kimchi—are chock-full of the good stuff. You could also consider a probiotic supplement, or incorporate these recipes into your weekly meal plan.

Just a warning though: it's not known if all probiotic foods and/or supplements are safe for some people who are immunocompromised—those with a chronic illness such as diabetes or HIV, or undergoing chemotherapy, for example. If you have concerns, check with your doctor first before taking any probiotic.

Get enough zinc

Dr. LeComte says the trace mineral zinc is needed by the body to make all of the different cells of the immune system, and for those cells to function properly. “There are multiple studies that show people with low zinc are more susceptible to infection,” she adds. The National Institutes of Health also associates zinc with immune functioning and wound healing.

While you can typically get the daily recommended amount—11 mg for men, 8 mg for women—through whole foods like oysters, red meat, seafood, beans, nuts, and whole grains, Dr. LeComte suggests considering a supplement after talking to your doctor and getting your blood levels checked to see if you aren't getting enough from food alone.

Limit alcohol intake

Moderate alcohol consumption doesn't appear to have any positive effects on your immune system, and binge-drinking (more than four drinks in two hours for women and five for men) has been shown to impair immunity in previous research.

“Alcohol temporarily increases the number of white blood cells, which are the infection fighters, in your bloodstream,” says Dr. LeComte. “But as your liver is clearing the alcohol from your system, your white blood cell numbers fall below normal for at least five hours. And while there does not seem to be any good data measuring white blood cell levels for smaller amounts of alcohol, it is assumed that even one or two drinks can blunt your immune system response.”

As for heavier drinking, a 2015 study review in Alcohol Research: Current Reviews described an association between excessive alcohol intake and a greater susceptibility to pneumonia. More research is needed to clarify the association, but if you’re working hard to stay healthy, it’s best to limit your alcoholic intake—or forgo it entirely.

[dat-town]

love you like a love song baby

Characters: Jungkook & you

Setting: best friends to lovers

Genre: tooth-rotting fluff

Words: 1.8k

Summary: Just two emo kids growing up together and getting together over a failed sponge cake.

You have imagined it, confessing, countless times.

Cheesy like in romance movies and rushed because you're nervous. You even practiced what you would say. How you would reassure him that, of course, he isn't obligated to return your feelings and he doesn't even have to reply because you just had to get this off your chest.

This feeling that's sometimes too big for your body. It's overwhelming how much he can make you feel. When you have a bad day, sometimes it's enough to hear him talk about some video game or a new editing technique he learnt for his youtube channel. Or when he enthusiastically tells you about meeting that cute labrador by the park on his way home and you can't help but imagine getting a dog together. Or the way he makes your heart jump, your blood sing and your head swim when he envelops you in his big hugs, when he smiles down at you like he means it, when he jokingly lift you up as an exercise and when he oh so casually sings mainstream love songs around you.

But the thing about this growing, pulsing, very much alive feeling in you is that it doesn't only make you happy and excited. It has an ugly part with teeth biting and claws crawling. It's the jealousy and self-doubt whenever you see him around other girls, prettier ones and you see him flash them shy, bunny smiles. It's disappointment when he skips one of your regular movie nights to hang out with the boys or because he's too tired or would rather do his homework. It's the loneliness you feel even beside him in those vulnerable moments because you know he'll never feel that way. And the worst is that you know you can't blame him for these unwanted feelings or the tears nobody has seen you shed late at night because it's all you. It's your fault for developing a crush on your best friend and he doesn't even know.

It's better this way, you tell yourself but you can't help but wonder: what if it isn't?

You and Jungkook became friends at the naive, fragile age of fourteen, in middle school, a questionable phase for both of you but let's admit: listening to depressive music together is one hell of a bonding. It's been history ever since because with him, it's always like puzzle pieces falling back into their places. You went to high school together and Jungkook even joined the art class you wanted to take but was too shy back then to go alone and you were always there to cheer for him at the track and field competitions. When you were both admitted to Seoul universities - you for interior design and him for movie directing -, it went without saying to rent a place together. It felt perfect because what could go wrong? you asked yourself and you didn't know that the answer was everything until Yein.

Before Jungkook had his fair share of crushes he always talked about but never acted on his feelings. So when the pretty girl in his photography class came around it was all new. Suddenly it wasn't just the two of you and you got a first hand experience of what your best friend could feel during your brief relationship with Yugyeom in the junior year of high school. You told yourself that it wasn't jealousy, you just missed your best friend and for real, you liked Yein. She was quiet and smart and she was good for Jungkook and yet, you couldn't be entirely happy for them. After months of denying, struggling alone and fighting it, you finally admitted to yourself why: you were in love with Jungkook. (You still are.) And suddenly, everything made sense. From then on every comment on how cute you look together and every correction that you are just best friends hurt too much.

Jungkook and Yein lasted for about six months. Jungkook refused to tell you why exactly they broke up and said it just didn't work out and let him be. Ironically, a year later you met Yein at a yoga class downtown and ended up sitting down for a coffee to catch up. It wasn't you who brought up Jungkook, she asked about him and told you:

"He couldn't give me his heart, he was keeping that safe for somebody else.”

You have thought it was an odd reason to broke up over in university but didn't tell her. You still chat sometimes when meet in an afternoon yoga session but don't talk about Jungkook anymore.

So things between you and Jungkook shouldn't have changed but they did, inevitably because now you catch yourself staring more than you should as his best friend, especially when the boy has the nerve to walk around the flat shirtless. Or when he clings to you during movies, resting his head in your lap while analyzing every damned thing happening on screen and you absentmindedly play with his hair, combing it with your fingers, your heart shouldn't flutter so much at the content little noises he makes. Or when he asks for your opinion about his latest video and starts explaining all the aspect you'd never understand anyway, the urge shouldn't be so strong to just tell him: gosh, I'm so in love with you.

So yeah, you have thought about it million and million times, counting pros and cons but always ended up too afraid to ruin your friendship. It doesn't stop you though from pouring the amount of your heart's content into the bowl before you after double checking in the recipe how much sugar you need for the cake.

“Shit,” you stare at the kitchen scale in horror and end up scooping half of the sweetener back.

Jungkook seemed a bit down in the morning, probably still fussing over that job interview from last week that didn't go well, and exclaimed that he was going out for a run even in the rainy Saturday weather. He was out of the door before you could tell him to put on a jacket at least. So that's it, that's why you decided to brighten up his mood and make him a homemade cake even though you are a complete disaster in the kitchen if it's anything else but instant noodles. Nobody deserves to be sad on their birthday and especially not Jungkook if you can do anything about it.

But of course nothing works out as it should, you're out of coconut powder, so you change the recipe in the middle of the making. You also accidently put too much cream between the layers of the too thin sponge cake and it kind of falls apart. At least it doesn't taste horrible but it definitely looks like something a six years old would make. Maybe if you didn't listen and dance to the old greatest hits on the radio while baking, you could actually be decent in the cooking department, but nah, what's the point then?

"OhmygOSH! When did you get back?” you cry out in surprise when in-between a dramatic turn to a Disney era Selena Gomez song you notice Jungkook watching you from the living room with strong arms folded in front of his chest and an amused smile on his face. How dares he look at you like that after almost giving you a heart attack?

"Not that long,” he shrugs, something still tugging the corners of his mouth upwards and drops of water from his hair leave wet spots all over the floor and well, everywhere.The neon coloured running shirt he wears is a tight fit on his body, sticking to him like second skin because of the rain and sweat. He looks like he stepped out of a sportswear commercial.

“You have flour on your face,” he points out, nose scrunching, laughing. You love the sound of that too much to mind that he's making fun of you. Too enamoured, you cannot even stop him when with two long strides he steps in front of you and gently wipes off the ingredient with his thumb. Your cheek tingles where he touched you and it takes you a moment to collect your thoughts with him looking down at you like that.

“And you stink, not to mention you are drenched. Go shower and change,” you put your hands on your waist trying to sound and act like you're in charge in the situation. Your messy emotions protest.

“Yes, m'lady,” Jungkook salutes jokingly and you take a deep breath when he leaves.

When he comes back freshly washed in sweatpants and the kind of big white shirt you like to steal to sleep in, he ends up helping you making the frosting on his own birthday cake.You work together so well, methodically and it's so sweetly domestic that those greedy feelings come back again. But it's his day, you won't ruin it, because you don't want to see anything but smiles on his face today.

You order pizza for lunch and eat half the cake before it even arrives. And when it does, Jungkook is already whining with his best aegyo about wanting to get his present. You have been hinting about it for weeks, that you have the perfect gift and can't wait to give it to him. So  how could you say no when he asks so cutely?

You watch him with knots in your stomach as he neatly takes off the wrapper of the box and opens it up. Inside of it, there's a vintage polaroid camera he has been talking about for months. Jungkook stares at the device like he doesn't quite believe his eyes and then up at you in awe.

“I love you,” he blurts out eyes shining from excitement, tears brimming in the corners and a huge grin plastered on his face. Your heart does that thing again and you feel the heat of a blush on your face.

“I love you too,” you mumble and hug him tighter when he pulls you into his arms.

You have been friends for far too long, of course, you have said these three little words before but you started to think that it means very different for you. But pulling back Jungkook looks at you half-conflicted, half-determined and his tongue stumbles over the next words.

“No I… I love love you. I think a part of me always did.”

You can't help the light sob escaping you, curling your fingers into the boy's shirt.

“Really?” the hopeful question falls from your lips and for a moment you think you're dreaming because it can't be happening. But then Jungkook lunges forward, takes your face into his hands and presses his sugar-coated lips to yours.

“Really,” he whispers into the small space between you.

Looking at his happy face and listening to the drums of that rapidly beating heart of yours, the realization hits you hard of how utterly stupid you were because instead of imagining confessing, you should have just done it.

[tbkdoesfandom]

Sproggle headcanons with a side of science?

So I stumbled upon the idea of 'sproggle from' @lotors-saltwife and @blackmoonbabe and I fell down a hole because #science, so here ya go. I ship both Shallura and Lotura so I've divided these up according to ship...

(and if anyone can tell me how to incorporate a 'read more' break while using markdown, save my life and hit my inbox)

Science

A quick briefing on the human menstrual cycle, because science

There are two phases, follicular and luteal, with ovulation in the middle

Follicular phase starts the day of your period, which is considered Day 1 of your cycle

A number of egg-containing follicles will mature, until one or sometimes more will be released during ovulation

Once menstruation is complete and you're no longer experiencing cramps or low energy, the follicular hormones usually mean you'll feel pretty strong and in top health

Essentially your body is preparing itself to get pregnant, so it wants you to feed good and get frisky

Ovulation means release of an egg from the follicle into the fallopian tubes

This is controlled by a complex interplay of chemicals, but basically, you get a massive SPIKE of hormones

Thus in addition to the friskiness and extra energy many people notice around ovulation, you can actually 'feel hormonal' here just as much as in PMS or while menstruating

It just typically doesn't last as long

Luteal phase is the one many of us hate

Progesterone (and to a lesser degree, oestrogen) levels start increasing after ovulation to trigger thickening of the uterus lining and prepare your body for implantation of the fertilised egg

If implantation doesn't happen, those hormones rapidly decrease, which causes mood changes

The drop in hormones triggers the breakdown of the uterine lining, which means cramps and bleeding

Now, to sproggle. I'm assuming here

Happens yearly based on the Altean calendar, probably in Autumn or Spring depending on how fast Altean gestation is (assuming you want to give birth in Spring)

Based on the earth calender it happenes... let's say every one-and-a-half years, but not precisely

So it would move about according to the human calendar

Each stage probably lasts a week, maybe a week and a half

Symptom severity would depend on physical health - sleep, diet, exercise - plus genetic and random fluctuations in hormones and the body's response to them

Allura is totally on top of this shit, she is THAT FRIEND who talks about their period

She has a fancy tracker so she can predict the timing and stages more accurately than just with a calendar

This helps her to be self-aware of her emotional changes so she doesn't have those days where you think you're dying but it's just your hormones

Hunk and Pidge designed it using a hormone sensor of some kind, probably breath-based

Under Coran's guidance re: Altean biology

These things used to be readily available on Altea, but obviously that source no longer exists

Allura's sproggle is also incorporated into Voltron and coalition strategy meetings without any fuss

Allura is very open, there's no body-shaming with this Princess

Just a part of life isn't it

we're at war here, lets have as few surprises as possible

Most parts of the galaxy have experience with a local species for whom this is a factor

There's training modules on it in diplomatic training

It would seem weird NOT to include it in their planning

BOM is pretty helpful here because they deal with hormonal cycles in a lot of different species, including hybrids

Headcanon that Galra males are the ones with cycles, much milder but also more frequent, somewhere on par with human cycles

Chief Dad of Marmora Kolivan is therefore all over that shit

He has spreadsheets

It never occurs to anyone to suppress sproggle, because why would you want to?

Voltron is a team, and the paladins and Coran can take on tasks when Allura needs them to

Allura is highly trained both physically and mentally - she's entirely capable of switching into combat mode during emergencies

Parts of it are also pretty fun, why would you miss out on that?

Stages of Sproggle: Shallura

Follicular

Allura's second-favourite stage

Allura can usually whip the paladin's butts in training, but she gets a week or so of super strength during sproggle

This is actually how the paladins find out about it the first time

Allura goes to block an attack by Pidge and accidentally yeets her across the room

'Do that again!'

Keith likes this stage, its a chance to train for fights with extra-strong opponents

Some of his BOM friends will just 'happen' to swing by for training on these days

Especially as the years pass and Allura becomes an incredibly strong warrior even out of sproggle

(I saw some excellent art of a stacked allura with body hair the other day and I loved it but I've lost it, if you know the thing send me the thing?)

One cycle Allura reaches truly epic levels of strength and Kolivan suddenly finds the BOM base deserted

He turns up intending to rip them all a new one

Ends up taking on Allura one-on-one

She puts him on his ass and he just roars with laughter, because it's been a very long time since that happened

Ovulation

Allura's favourite stage

Shiro tries, he really does

Allura might be much stronger than him and have far better endurance than he does, but goddamnit, Shiro was the Champion

If there's anyone who should be able to keep up with her, it's him

Also he loves Allura, he loves her body, he loves loving her.

But even Shiro the Hero gets tired

One particularly strong cycle Pidge finds him working in a closet

'I just needed a moment to actually get something done'

Pidge brings him coffee and a book, goes and distracts Allura with a training session

By the end of this stage Shiro isn't even trying to get work done, he just ends up taking long naps underneath all the pillows Allura has collected for her nest

Allura lets him sleep and goes to take a loooong shower

Luteal

The garrison trio quietly refer to this as Hulk week

Very fucking quietly

This is not a good time to play practical jokes

Or for teasing

Sarcasm and subtlety are completely lost on Hulk Allura

The first time Allura sproggled with the paladins around, Keith told Allura she looked tired

Honestly he meant well, he thought she needed a nap

He ended up fleeing to Red for protection

Red was about ten seconds from busting through the wall anyway

'Come out here instead of hiding behind your lion and we'll see who's tired'

*roaring in the background, accompanied by hysterical laughter from the other paladins*

I'm inclined to think that Altean PMS is actually legendary

'You have two options, surrender or face our Altean Princess in the middle of Oestrus'

'Go loose, Princess'

The BOM probably be like, can we borrow the Princess?

Voltron gets a week off, Allura's got this

(thank god, because Shiro's still recovering)

Lance is all over this stage

He's got loads of family, he probably tracked his friends' cycles at the Garrison

He knows how to tell when Allura is genuinely upset and when her hormones have blindsided her

He knows how to gently steer her into a more mindful place without guilting her over something she can't control

Interesting sidethought if she's anything like me, the day or so before menses start Allura's probably clumsy enough to kill someone by accident.

Menstruation

Coran keeps the infirmary well stocked with migraine meds, heat pads, and medicinal tea

The Alteans had an excellent, mess-free, practical and simple means of dealing with menstruation, and the castle is very well stocked because they're an essential medical device (down with the tampon tax folks)

Allura actually is horrified the first time Pidge comes to her to ask for tampons

'You use WHAT?'

So Pidge and Coran modify one of the Altean devices for Earth biology

Pidge is entirely 'Fuck the patriarchy' so she loves this

Takes it back to earth when she finally visits

Changes everyone's life

Hunk's favourite stage because he gets to fuss over Allura with heat pads and blankets and tea

He's also the only one who can use spices well enough to make something allura can stomach on mornings where she's super sensitive to smell, or when she's feeling nauseous

Has an entire binder of recipes using copper-rich food (Altean blood uses copper to bind oxygen instead of iron)

Also Shiro's favourite stage, actually

He gets such good snuggles and he's been touch starved so he loves snuggles

He's basically a walking heat pad

I mean with all that muscle mass he's going to radiate body heat its science

He's also incredibly good at back rubs

All of the paladins like the tail end of the cycle when Allura gets super chill and lovey

The whole cycle is kind of a chance to evaluate their relationships with each other, see if anything particularly sensitive came up during Luteal, do some self-work

It becomes a tradition to express gratitude towards each other

The whole thing is kinda like space thanksgiving, but with a lot more sex and fighting

Stages of Sproggle: Lotura

Follicular

Lotor is a space scientist and has a very keen sense of smell so he's likely to realise what's going on even before the tracking device

He actually keeps a tally of how many times he beats the tracker

Not competitive. at. all.

Makes the most of this stage, when Allura has time and is willing, by having her fight upstart idiot generals in the arena to put them in their place

No-one's going to think Altean blood is lesser once they've been wupped by Allura

Lotor's the one to discover that her alchemical abilities are heightened during this stage

Which leads to him seeking out other species with similar hormones to see if they have similar abilities

Ovulation

Lotor's reaction varies depending on what stage of his own cycle he's on

Male Galran Follicular equivalent: Extra strength? Extra endurance? We can put this to use.

Male Galran Ovulation equivalent: No-one sees them for a week

Male Galran luteal and menses equivalents: Thank god for the engineering corps because 'Allura, darling I simply can't'

The generals, particularly Ezor, think this stage is fucking hilarious Emperor Lotor doesn't know the meaning of delegate, except for this week

'We'll deal with that ourselves, Lotor's busy '

Luteal

Trashing sentries

Victory or death

Zethrid loves this stage

Wants to take Allura to get into Galran bar fights but Lotor will never allow it

'The civil war was bad enough'

Menses

The smell of blood actually makes Lotor uber-protective

If Allura's anywhere near him at this stage, no matter where he is in his own cycle, he turns totally feral

Decapitated a sentry once, which was when they decided Allura would stay on the castleship at this stage in future

Because he can't be there, Lotor sends her a small army of sentries to tend to her every need

Flowers, pillows, her favourite space delicacies

Axca is sent to stay with Allura to be Lotor's eyes and ears

Takes her duties very seriously, but secretly enjoys it when the mice braid her hair, which is why Allura makes sure to always request her presence

Extras

I see a lot of potential for Shalotor/Shlotura here

Some science: there is interesting evidence for people preferring uber-masculine, strong and physical types during the fertile period, because any offspring would be more likely to have those genes and survive, and then preferring kinder or slightly more feminine types after that because they're less likely to get jealous and eat the offspring, and more likely to want to protect said offspring

Open to discourse on who would be which, Shiro or Lotor or both

I also just love the idea of its the end of the week and the Emperor and the Champion are having a hushed argument about whose 'day it is' and 'dammit Lotor you're the immortal space vampire' 'I'm out of Gatorade Shiro'

[mei-be]

I decided that this year, I will make a resolution. This in itself is a bit revolutionary, because I’ve always been the anti-traditionalist, anti-precedent, just anti-. This year is different, because it started off in a fever pitch, whined to a rotten crescendo, and now is whimpering to a close. At the literal beginning of this year, my mental and physical health had taken a major shit in the proverbial bed. I started the New Year terrified, and sick with worry. I had been hospitalized against my will, in a psych ward, and found myself creeping through a very real life version of One Flew Over the Cuckoo’s Nest. I had a delusional roommate, haunted by The Man, who watched her and hurt her. Hurt her though food, through medicine, invaded her life, drained her bank accounts, made it so she couldn’t sleep. Now that I was her roommate, he was watching me too, and I couldn’t close any doors, take a shower, or shut my eyes. There was the drooling, heavy lidded non-verbal man, who shuffled through the hallways attached to an IV, and had one hand permanently lifted and dangling. There was the angry kid, who yelled obscenities, and complained about the bullshit, his medication, how he was treated, only to periodically break down in tears and screaming, and had to go into the Quiet Room. The Quiet Room was a very small space, complete with bed decked out in restraints. The only thing missing was the padded walls and the straight jacket. But that would be undignified. A nurse stood behind a little window, distributing drugs at specific times. I asked her why she broke the pills out of the blister pack, into a paper cup, and tipped the paper cup into my waiting hand. Why not just break the pills from the blister pack into my hand. It’s the same amount of touching by the both of us, and then they could reduce that additional waste and cost. My mind works like that. She didn’t know, that’s how they did it.

That week felt like a month, just like this year felt like a new lifetime. Since then, I’ve been going to therapy, seeing doctors, paying attention to my diet, getting regular sleep, and working on the rats nest that is my brain. It’s what you do, and it’s all good and healthy and mindful, and positive. But what I’ve been really struggling with, is the anxiety. My anxiety rips through me like a cancer. It denatures and decays every day, no matter when it arises. All the good I ever did is wiped away, and I’m left with grime and ash. It used to stay in my head, but now it’s ventured out mycelium-esque threads into my body. It makes me weak, it takes the ground out from under me, my heart machine over heats, my fulel expels and lays wasted, my body-cage aches...

It is what it is.

I am circling the drain. I’ve been here before, I’ve seen this movie, and the ending does no justice. Leitmotifs are small, recurring, characteristic of a composition; so much so that they become the composition. I don’t want to be this ring-cycle, I wont cement this reality through repetition. And so, I’ve decided to wage an attack on this misery. An attack in the form of a Happiness War, to make the goal of happiness as if it were a life or death situation. To furiously, religiously, and zealously seek Happiness with an intensity alike to terror; only matched by the ferocity of the terror inside.

So I make a stand, I screw my courage to the sticking place and screw my fear and stick it to my panic. I choose, I chase, I become a champion of happiness. It is the only choice. I remember a story I once heard. A man was telling his friend about hunting rhino in Africa. It had been a long hunt, and he had finally come to meet his prey. The rhino was a dense, black, death machine of a beast. He fired, but missed. His second shot jammed the rifle. Panicked, he looked around, there was nothing but grass in every direction. No weapon, no tree, no rocks to climb. Just grass, heat, and angry rhino. He could hear the rhino’s approach like thunder, he could very nearly feel the animals hot breath on his neck. Entranced in the tale, his friend asked, “So what did you do?” “I climbed a tree right in the nick of time!” He said. “What tree?”, the friend asked, “You said there was no tree!” “Don’t you see?”, answered the man, “There has to be a tree, there is always a tree, you have to look for it, but that is the point of my story. There is always a tree. Find the tree.”

I take constant support and inspiration from this story. Where there is life, there are more stories. So you do the damn thing until it’s dead, or you are. Never give up, never surrender. There is always another way, even when the rhino is upon you. It is always darkest before the dawn, you just hold on. Find the tree.

Part 1. Gratitude

I did an informal poll, and asked my friends on social media some questions about Happiness. It’s a pretty banal question, and definitely leads to a lot of cliches and derivative content. But even though the question has been asked so many times, to the point of being historical, it still echos in the collective heads of many. So here we go, here we go, here we go again. The way that I research and make decisions is such: I read as much as I can about my subject, and disregard the biases of each individual body of work, even though I know that there are definite biases. Instead, I look for repetition. Despite people’s stance or mediated perceptions, I believe that there are certain, close to absolute truths that will emerge, if given enough experience or exposure. This way of digesting information began when I was grade school aged, and learned about the Free Marketplace Theory. Basically, you give everyone a chance, and the quality items will rise to the top, and prove themselves by their worth. No monopolies, no deceitful practices, no bull. This sounds like a great way to go about scholarly work, but you can imagine me trying to buy sponges, or find recipes, or, most everyday things.

So, one of the threads of commonality that I noticed when asking people about their Happiness, is gratitude. Either as a precursor or an after effect, I see a theme of being happy because of what you have. Interestingly enough, it seems that gratitude is interwoven with a sense of, “It could be worse, but it isn’t”. This strikes me as odd, because it seems that a sense of misery, or acute un-Happiness, is necessary for Happiness to exist. One of my friends wrote this, “Hammocks without spiders. Water when I’m thirsty. Really cold soda on a hot day.” This seems like a simple, light-hearted, cute statement, but look at the profound presence of suffering. To experience the relaxation of a lovely hammock, she apparently had previously experienced a hammock that came with spiders. Good god. That seems like a nightmarish exercise in vulnerability. Yet, it is that horror, that leads her to appreciate each spider-free hammock session, and even more; to list it as one of the top things that make her happy. We run from misery, we avoid it, we do everything we can to keep it at bay. But it’s the other side of happiness. To experience Happiness, apparently you have had to sit in the Shit for a while. I’ve thought about the Shit before, and have come to this similar conclusion. When you are faced with the question of, “Why is this happening to me?” Or the ever-popular, “ Why do bad things happen to good people?”, perhaps the answer is, “So they can learn to be very fucking Happy”.

Two key takeaways here: 1. Caveat- The bad things, the Shit, cannot kill you. If it does, then the conversation is over. Don’t let it kill you, if you can. Rage, rage against the dying of the light. Where there is life, there is hope, and more story. For those of us who suffer from suicidal tendencies or ideation, this is a point that needs to be made, for we are the ones in the strange position of being both powerless, and the only one with the power over our lives. 2. The Shit cannot become your life. If the Shit is all you see when you look around, you can never gain perspective. You won’t be able to learn from it if you can’t get some sort of distance. Distance, or progress, is the very mechanism of the story. The shit is your conflict, and conflict is the very catalyst that moves the story, into its rising action and climax. In other, plainer words, that Shit has to move, man. A story that ends before or at its climax is bullshit. It’s an artsy literary move, but for me, that’s just lazy writing. Having your audience choose their own ending saves you from having to write THE ENTIRE REST OF THE STORY. Work that Shit, move through that Shit, don’t let it be everything. That’s just shitty.

2. Progress

A therapy that I’ve just began exploring is ACT, or Acceptance and Commitment Therapy. If you’ve ever even dipped a toe into any sort of counseling or self help, chances are, you’ve come across some form of Cognitive Behavioral Therapy. It’s like the Gold Standard of psychological treatment. It’s based on the idea that your psychological and behavioral issues are based in faulty thinking and or behavior. It’s rooted in repetition, an endless cycle of catching bad thoughts, and turning them into better ones. Often, you literally find the opposite of that negative thought, or look for evidence to support or deny it. You also try to find origins or deeper causes of the negative behavior. The idea is that if you do these exercises long enough, the repetition forms new connections, and new habits. It’s super boring. It works. ACT takes a lot of the same models found in CBT, with one difference. Instead of fighting your negative thoughts, you first accept them. It’s in the name. So, you still go through the rigamorole of identifying your negative thoughts, and trying to find their origins and evidences. However, one deviation that I’ve found really helpful is that there is no way not to choose. By not doing something, you are choosing NOT that thing. Given that you’ve already made a choice, acknowledge that choice. Now that you’ve made a stance, decide the quality of that stance. If you are someone like me, who’s fight, flight, or freeze sympathetic nervous system most often chooses to freeze, and when frozen, reconciles itself into the form of a panic attack, this mode of CHOICE makes a huge difference. Let me lay it out for you in this example:

Conflict: I don’t know what to do with my life, I’m aimless, unmotiviated, torn. It’s too late for me, I can’t do it, I’m not good enough.

Assuming you’ve already gone through your basic reframing thoughts, positive thoughts, SMART goals checklist, you might end with something that looks like this.

I don’t know if getting a Nursing Degree is right for me. It makes sense, and I’ve already put a lot of effort into it, but it’s not what I love. I love foraging, herbalism and dietetics. However, those fields are not sustainable, feasible, or a good fiscal degree. I don’t know what to do.

But today, right now, I am currently not actively pursuing a nursing degree. So, today, I’ve chosen not to pursue a nursing degree.

For some people and some situations, this in and of itself, brings a deep clarity, a relief, and a resolution. But if it doesn’t...

Acknowledge your choice: For the next week, I choose to not pursue a nursing degree. I’m not going to exert energy thinking about it, arguing with myself about it, it is a non issue. I am not pursuing this. What’s left? The foraging, the herbalism, the dietetics. This is your stance.

Now that you’ve made that stance, think about the quality. What kind of herbalist am I going to be? How far am I going to take this? What opportunities can I find?

The idea here is that you’ve redirected the energy you would have spent arguing with yourself, and instead are now pointed toward a more productive path. You may circle back to the original decision, but now, you’ve moved forward in the journey instead of being stuck at the beginning quandary. You’ve expanded.

3. Presence

[erinmansfield]

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[moodymindymusereactions]

When they discover their s/o is a writer

Suho:

I think Junmyeon would be hella impressed.  You are a thinker and he really appreciates someone who has their own opinions and thoughts about things in life.  I don’t think it would matter much what subject or type of writing you do, he’s going to find it interesting.  But for reaction's sake, we’ll go with mystery.  I think Junmyeon is the type to really like having something that challenges him mentally and trying to figure out who stole the painting or who killed who would be right up his alley.  Honestly, he wouldn’t so much pick your brain because he wants you to tell him who the killer or thief is, but more so he can hear all his thoughts out loud.  He’s not looking for affirmation, he’s organizing his clues.  Is it weird that I see him having a small journal that he dedicated to the mysteries of your books/series?  Like he just jots down his thoughts and his predictions and sees if he’s right by the end.  He’ll have it organized first by setting and then by character and then by major events.  He’ll lay out all his growing evidence.  He’ll cross off people who are innocent and make stars and/or notes next to those he still suspects.  It doesn’t matter where he is, if he thinks he’s figured out the mystery Junmyeon will call you or text you or facetime/skype you excitedly.  Junmyeon appreciates creativity, so a writer s/o would be perfect.  “Jagi! I know who did it!”  “Oh?”  “Yeah!! I’m sure of it!”  “You said that last week XD” “But I’m right this time!!! I know it!”

Baekhyun:

Look I’m not saying Baekhyun would be totally into horror, suspense thrillers, but that’s exactly what I’m saying.  This guy would be all over that ish!  Honestly, he’d be so surprised at first.  You?  A horror suspense writer?  His jagi?  Excited would be an understatement.  He’ll want copies of all your past to present work!  NOW!  He has to dig in and devour the eerie scenes, the heart-pounding suspense!  The faster his pulse is, the better.  He also thinks it’s pretty sexy that you have a dark side.  Honestly, he’ll want to explore the different characters, the way you developed them, why they are the way they are, who (if anyone) they’re based on, etc.  I feel like Baekhyun takes his reading very seriously.  I think he’d also be into writing back and forth with you, too.  Like not in a ‘let’s publish this’ sort of way, but like you have created characters together, formed a whole world, and are just writing fun little short stories for the fun of it.  I think this would excite him because he’d feel like he was exercising his mind and being creative, something that he really cherishes.  However, if you are anything like me and you have zero problem with killing off main characters for story development, be prepared for a long whining session as to why this is the worst thing you could have done because ‘johnny deserved better’.  Being a writer with Baekhyun would only spice up your relationship, to be honest.  “Jagi!  The new chapter was amazing!!”  “You think so?” *eagerly nods* “I still think you should have just killed Joan off, but Henry was a good choice, too.  He was whiney.”  *cue laughter* “That’s not why I killed him!”  “WELL, IT SHOULD BE!”

Chanyeol:

Literally your biggest fanboy!  He thinks you being a writer is fantastic!  It wouldn’t even matter what kind of writer you are, he’ll want to read everything you have.  In a way it makes him feel closer to you.  He feels like by reading your work, he’s somehow getting a deeper insight into you as a person.  If you’re struggling with a chapter or a certain scene he’ll want you to use him as a pinboard, bouncing idea after idea off of him until something blossoms.  Chanyeol understands better than most that while writing the proper inspiration has to manifest and that is something that can be elusive at times.  Honestly, I see him being the type to beg you to either write him something he can take with him on tour or send him the new pages of whatever chapter you’re.  Again, it probably makes him feel close to you, but imagine the discussions that would come out of this!!  He’ll talk to you endlessly about different scenarios and characters.  Especially the bad guys cuz jeez why do they have to be so mean.  ‘MC is just living his life, Jagi!  Why is BG so rude!  It’s just not fair!’  Honestly, if you’re anything like me and you suddenly get awesome ideas for later parts or even just brand new material ideas and you stop dead in your tracks to record your fantastic idea in your phone, Chanyeol is going to fanboy hard because he thinks that so cute.  You’re halfway through a conversation while walking Tobin and BAM!  Inspiration!  He thinks you’re so cute!  He’ll want to know what your idea was so he can help flesh out the details.  No idea is a bad idea.  Just one that needs a little more love.   “Omo!  Jagi~~why did you do that to poor main character!!!  My heart! How could you?!”  “Chanyeol-ah, all he did was trip…”  “But he broke his arm!!!!!!”  “That happens sometimes, darling…”  

D.O:

As we all know, Kyungsoo is the quieter one of the group.  I think he really would enjoy a writer as a partner.  He strikes me as someone who likes to read.  Cliche, I know, but imagine if you were a food critic and/or blogger and most of your work is centered around food.  We all know this guy loves to cook and bake, so this would just be a new perspective on something he already enjoys.  Omg!! Think about it!  He would totally take you to all sorts of restaurants, large or hole in the wall just so the two of you can critique the food that you both eat.  If he’s on tour, I can totally see him running into a good eatery and wanting to share it with you, so if he can’t send you a bite, he’ll kindly ask the chef for the recipe so he could make it for you.  SO CUTE!!!  That and I can see him eating something and be totally disappointed because “it was headed in the right direction, but it’s missing something” and going home to cook the same dish just so he could figure out what the missing piece was.  It would be extremely cute if you created a piece just around him  Something like “My Boyfriend’s Kitchen” or something.  Can you imagine if he proposed to you??  You would have to change that to “My Fiance’s Kitchen”  OH THE SCANDAL!!! ;)  “Kyungie, it’s really not that big of a deal.”  *adamantly shakes his head* “No that dinner was awful.  I can’t have that be your birthday dinner.  I knew I should have just done it myself!”  (plz love and cherish this nugget.  Plz).

Kai:

I don’t know how much he reads, to be honest.  I feel like he doesn’t mind reading a good book, but he’s a bit picky on his choices.  An image that really stands out to me is romance.  I feel like it would be his guilty pleasure.  He really likes romance and love stories, but like not those icky raunchy stories!  ‘It has to be a real love story, not a porno.’  Don’t ask me why I think this.  I just do.  So say as a writer you like to indulge in romantic comedy.  It’s not my favorite, personally, but there are a few out there that are just adorable, it’s hard NOT to like them.  I feel like for Jongin this would be about the same.  Even so, I still feel like he doesn’t read a whole lot.  Not because he’s not interested, but because he’s so busy dancing and doing other things.  So, if you were to read some of your work to him, say while the two of you lounge around on a day off, he would be putty in your hands.  He’d be so engrossed in the world and love story you created that he’d be almost sad when you’re forced to stop either by schedules or just some good ‘ole sleep.  If he’s away on tour, he’ll facetime/skype you so you can read to him until he falls asleep.  If you were to pre-record yourself reading the next part he’d be over the moon!  Not only does he get to hear what happens next, but now he has your voice at his fingertips.  Honestly, I don’t think you’d really understand how comforting that is for him.  “Jagiyah, they get together in the end, right?  That’s how it ends?” *looks up at you with those wide eyes*  “You’ll have to wait and see” *BOOP HIS NOSE IT’S RIGHT THERE!!!* *ahem* “Aigo, but it’s so tense right now!” (cue whine and a tiny pout.  Look I don’t bias him but he’s been adopted as my bro, okay?  I love this kid!)

Sehun:

Surprisingly, I think Sehun would really appreciate some well written, beautiful poetry.  I don’t know why I thought of this, but it kinda makes sense in my mind.  Like Jongin, it’s kind of his guilty pleasure.  I mean how cute would it be if he was originally your fanboy and he just messaged you out of the blue about one of your prose.  It could be because it’s so beautiful and heartfelt, or it could be because he wanted to discuss the deeper meanings of the words. Even just because he’s confused or curious about a certain part.  Either way, the rest is history.  Sehun loves to read your poetry, but he also LOVES to listen to you recite it.  There’s something about the way your voice wraps passionately around the words that he finds so endearing.  Honestly, he could fall asleep to your gentle voice (and maybe some hair petting).  I also think that Sehun would entertain the idea of dabbling in poetry himself, though he would be really shy about it.  How cute would that be?? The two of you exchanging poetry like some old sappy romance movie. *dies of cuteness overload*  “Omg! Sehun-ah, this is amazing!!”  *blushes and looks sheepish*  “It’s alright…” “It’s more than alright!  This is beautiful!  You did such an amazing job--,” *he’ll blush like a schoolboy the whole time you compliment all the different wonderful aspects of his work*

--Admin MM

[sunnybimbo]

Read on AO3 here! 

this one is a direct sequel to Allura’s sickfic, but you?? don’t have to read that one. it just references it like once. 

Prompts:

Irreplaceable - (character) is the leader/boss and isn’t able to take personal time off, even when they’re under the weather

Stepping Up - boss/leader (character) is clearly miserable, so the others go out of their way to take as much of their workload as possible

Coran miserably sniffled into his tissue, eyes minutely watering as his body tried to sneeze and cough at the same time.

The words on the screen in front of him blended together into a blob of gibberish, and no amount of blinking and rubbing at his eyes separated them back again.

He must have caught the Paformium from Allura the other day, then. Even despite his best efforts to sterilize everything, too.

He stifled his sigh. Couldn't exactly blame her for wanting to be a part of the team, after how hard she worked to bring them together. Not to mention, she must have been lonely being forced in her room the evening prior.

No, this was entirely on Coran. Next time one of them got sick, he'll have to double- triple his efforts to keep the others from catching it.

His throat felt like it had been dipped in spicy sauces and slapped back on his body, though. Quite unpleasant.

He clapped his hands together, dusting them off and shooing away his distracting thoughts. There was much too much work to be done for him to lay down and out all day. First, he needed run through those exercises with the paladins.

---

As soon as he'd walked in the door, all five paladins hopped up to greet him like yalmor pups. Which was... unsual, because Pidge and Hunk absolutely hated their training sessions (though Hunk was less vocal about it).

"Nice to see you five in chipper spirits this morning!" He piped, inwardly cringing at his cracking voice. It was like going through puberty all over again, minus the uncontrollable shapeshifting. "I'll head up to the control room and we can get started in one tick."

"Actually, Coran... I took the liberty of starting us early this morning. We just finished up." Shiro informed.

Pidge rubbed at her neck as if it ached. "Under Allura's guidance." She stretched her back until it popped like a ball hitting a bat.

"Oh."

"We're glad we caught you, though. Want to join us for breakfast this time? I think I got the hang of that recipe you showed me, with the kavaks tear and vlalon horns?" Hunk kissed his fingers, one of those strange human things they did. "Delicious. I think. Kind of has a fruity aftertaste."

As if summoned by the words, his stomach growled. Coran's face turned just a few shades darker than his mustache.

"Well... a little breakfast never hurt anyone. I'll go and find the princess, to see if she'd like any."

"I'll do it!" Lance quickly volunteered, hopping away before Coran could take another step. "We'll meet you in the dining hall, yeah?"

As their blue paladin disappeared around the corner, Coran scratched at the back of his head.  Maybe it was his sickness, but the kids were acting a bit strange today, and it was only an hour or two after they woke up.

Maybe they were being affected by the illness as well. He'd have to check that out later.

---

The dish Hunk had whipped up was absolutely divine. It was smooth going down, with a touch of some sort of chilling herb, which did wonders to Coran's aching throat.

He relaxed in his chair as he took another bite, eyes shutting as he absorbed the simple flavors.

"Is it... good?"

He cracked one eye open to take in Hunk's (and everyone else's) eager expression.

"It's delicious! Why, if I didn't know any better, I would have assumed it was cooked up by an Altean themself!" He reached over to give Hunk a firm pat on the back, as he'd learned was something humans did when they accomplished something good.

Hunk beamed under the praise, tossing an indiscreet thumbs-up to the other paladins.

---

After breakfast, Coran was feeling a lot more energized. His sinuses had cleared, though he still kept his handkerchief on him just in case, and his head no longer felt heavier than his neck could hold.

This would be the best time to work on some repairs, when he didn't have to worry about accidentally injuring himself. He took off towards the bridge.

Once there, however, he nearly bowled over Keith, who had been sitting in front of the door.

"Ah, pardon me. Are you looking for something?"

"No." Keith said, blunt as ever. He crossed his arms as he stood, and hesitantly followed Coran inside.

As Coran began to pull out a few different tools, Keith picked them up and set them off to the side. This continued for three more turns before Coran's lips quirked up.

"Can I help you, Keith?"

The red paladin paused, turning over the wrench in his hand as he contemplated. Then, he plopped it on the opposite side of him and shook his head. "No."

Coran's eyebrows shot up. "I see. Well, what are you doing with those tools over there?"

"Stopping you from using them."

Ever the difficult one, he was.

"May I ask why?"

Keith half-heartedly shrugged. When he said nothing more, Coran sighed.

"Would you mind handing them back, then? I must get to work."

Lance poked his head in through the door, startling the heebies out of Coran. "There you are! Hey, Coran will you come help me?"

"I'm in the middle of-"

"It'll be really quick! Promise!" Lance came in and began to physically drag Coran away. Behind his back, he shared a wink and a thumbs-up with Keith.

That was how Coran found himself sitting in some sort of plush chair, legs resting at a comfortable 25 degrees in conjunction with the floor. What a marvelous Earth invention.

"What does this do, again?"

"It- uh... chases exhaustion away from the body and calms the mind. It's very crucial to humans in the healing process." Pidge recited, as if reading off the back of her hand.

"I keep saying we should have La-Z-Boy's in every room, but nobody ever listens." Hunk says sagely, snickering at Pidge's exasperated look.

"This one took forever to make."

Coran tuned out of their conversation, wiggling to get even more comfortable in the cloth frame. It was like being wrapped in a half hug, and Coran wasn't sure why Alteans didn't have these 'Lazy Boys' like humans did. Again he thought to himself, what a marvelous Earth invention.

He barely noticed as the three of them, Lance, Hunk, and Pidge, quieted down, and he was much too far gone to realize that he'd been tricked into taking a nap. He was snoring away not five minutes after plopping down into the seat, and the three sneaky paladins shared an accomplished high-five above his head.

---

Coran woke hours later, feeling more comfortable than he had in 10,000 years. A serving platter pressed in his lap, and the enticing smell of homemade soup wafted up to his nose.

He blinked the sleep from his eyes and came face to face with six pleased smiles.

"What's going on?"

Allura dipped a spork into the bowl, stealing a bite before Coran could taste it for himself. "We knew you were feeling sick, so we gave you the day off."

"But we also knew you wouldn't be comfortable just sitting around doing nothing." Shiro added.

"So you- tricked me?!" Coran spluttered. "I have so much work to do." He nearly spilled the soup all over him, but Hunk's quick hands steadied the plate.

"We did everything that needed to be worked on, don't even worry!" Lance quickly calmed him. "Anything else can wait until you're feeling better."

Allura shoved the spork into Coran's mouth to muffle his complaints. "Shush, Coran. You and I both know you needed this rest."

"Your sniffles sound better already." Keith offered. Coran couldn't exactly argue with that, or any of their assertions to be honest.

And the soup was quite delicious. Something he vaguely remember eating from his childhood, before he'd met even King Alfor. He couldn't help himself, being the emotional creature he was, and he reached out to wrap all of them in a big hug as he sniffled wetly.

Someone patted him on the back, and he gave them one last tight squeeze before he let them go to shove sporkfuls of the delicious food into his mouth.

He'd shower them in his thanks later. For now, he'd let himself bask in their attention and see just what it feels like to be on the other end of 'doting'. Just for today.

[herbalsupplementreview-blog]

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[prevnews]

How to motivate yourself to lose weight? 8 tips to motivate yourself to go on a diet

Lack of motivation is the main cause of failure in a diet. There are always false excuses not to start and push back to the next day ... See you next week. Coach Sebastien Leroux gives us his 8 tips to boost your motivation and finally start losing weight. 1. Think about why Have you already listed all the motivations that drive you to want to lose weight? It can be very beneficial to put them on paper to increase your level of motivation. Take at least 15min to think about all aspects of your life that would be improved. Some examples : Be more seductive / seductive Take off from complexes in swimsuits To be able to wear the clothes you want / to fit in old jeans Being healthier Participate in a running / physical challenge Complete this list with goals that are unique to you. You can read it later when you have a desire to nibble or not want to go to your workout ... Guaranteed deterrent effect! 2. Define an action plan No improvement occurs without a change in our habits. If you want results you will have to go through a certain number of changes (which do not necessarily mean sacrifices). To lose weight, you need to focus your attention primarily on two things: nutrition and sports (to which we could add sleep). So, define in writing all the efforts you think you can make on these aspects, and turn them into concrete changes in your everyday life. For example: If you feel like you do not have time to exercise, get up 30 minutes earlier every morning; Decrease the time spent on social networks / watch television for physical activities; Remove some harmful foods from your eating habits; Learn a new recipe for cooking a week; Any positive change in your daily life is good to take! 3. Do not look for easy options More and more people are resting their hopes of weight loss on easy solutions, thinking to find in them a method to lose weight without effort. Be careful, diet programs and dietary supplements can be your ally as your worst enemy. All is not to throw. Used properly, the active ingredients contained in the capsules to lose weight, including appetite suppressant, can actually help to give a feeling of fullness that reduces cravings snacking. You have already seen advertisements and reviews on Anaca3, the brand of slimming capsules, or on the program Like I like ... It's true that it's tempting! But do not be fooled, only a rebalancing of food and regular physical activity will have lasting effects on the achievement of your goals. Having the line and being healthy requires efforts over time and not just on one-off periods. Choosing the easy options to motivate yourself is to back down to better jump because one day or the other the efforts will have to come from you. 4. Learn not to listen to each other This advice is a bit counter-current to what we usually hear (you have to learn how to listen to yourself, how to listen to your body, etc.) but you will understand. Efforts, our brain does not like that much. He prefers all that is usual and will generally encourage you to stay in your comfort zone. Therefore, when going to play sports it may give you a warning that you will vulgarly translate by: laziness. This is even more true at the very beginning, after a long period of inactivity. So you must be able to overcome the indications that your brain can give by equating the fact that the beginning is always the most difficult. For example, it is common not to have the motivation to go to the gym, but once you are there this feeling has usually disappeared. The good practice for those who lack motivation to exercise is to establish a weekly routine with slots dedicated to sports. If you feel lazy, tell yourself that once this 1st stage passed you will experience pleasure, and especially a great satisfaction once the session ended. 5. Do not focus on the scale Your efforts and the management of your diet are not just a number on the scale. Many people are stressed about weighing themselves and seeing that they have lost nothing or "worse" that they have taken a few hundred grams. This is the best way to become demotivated when you feel like you're doing a lot of work. In fact, different reasons may explain weight gain: stress, lack of sleep, menstruation, muscle gain, water retention, etc. This is not a drama, and weight gain is not necessarily a catch of fat ... Drink 2L of water and you will automatically take 2kg. You must never be discouraged, efforts will always pay. Rather than taking the weigh-in as an indicator of physical progress, prefer the photos! Take a picture of yourself underwear before your diet, and repeat it every month. You will notice the physical changes before / after, whatever the number says on the scale. 6. Plan healthy snacks Regular snacking is often responsible for weight gain. In fact, when we try to lose weight we concentrate most often on meals: we try to eat balanced, not too fat, not too sweet, etc. But if you give your body fewer calories (= energy) during the meal, it may take a few hours after ... What drives you to nibble to get away from hunger. If you hold on, you will create repeated frustrations, and if you creak you will find something fast in your closets and set your sights on biscuits, breakfast cereals or chocolate. By providing healthy snacks when you shop, you increase your level of motivation because you will not be afraid of snacking. You allow yourself to crack between meals, but a healthy crack! Here are some examples of snacks: Vegetables (baby carrots, radishes, cherry tomatoes, etc.) Fruits (apple, pear, banana, etc.) Nuts (fines, nuts, etc.) 7. Fix challenges Nothing is more challenging than setting challenges and rewarding yourself in return. There are hundreds of possible challenges depending on your specific goals and / or where you know in advance that you risk a decrease in motivation. If sport is your weak point, challenge yourself in the short and medium term to maintain a good level of motivation. Some examples : Do a little more each session: run 2 minutes more, increase the speed ..., Test new sports, To impose a minimum number of steps per day (download a pedometer application on smartphone), Realize challenges with the same exercise to perform every day (squats, abs, board). Do not hesitate to train your friends in this type of challenge. If you have the opportunity, make these challenges public, for example via your social networks or by talking to your loved ones. This will give you extra motivation to get results. Once the challenge is raised, reward yourself with a good meal, a new piece of clothing, etc. 8. Do not set your expectations too high All work deserves pay ... When one makes efforts one hopes to see results in return, it is normal! In the case of a diet, the results are sometimes random. You may be going through periods of stagnation where you will feel like you are not going any further and all this work will have been useless. Remember that it's normal, do not be discouraged! Setting goals in terms of lost pounds is not recommended (see tip 5), yet most women do. Goal 5kg in 1 week, 10kg in 1 month ... It's way too much! A healthy food rebalancing should allow to lose between 700g and 1kg per week. Beyond 5kg lost per month, there is a risk of deficiencies. My recommendation: put in place all good practices of a healthy lifestyle and see the results without waiting for miracles. No effort is ever lost, even if the results on the scale or your physical change are disappointing, always tell yourself that at least you are in better health. You have eaten healthily, you have played sports ... In short, you have taken care of yourself! Read the full article

[cohenjulia1992]

Cat Pee Crystals Marvelous Cool Tips

The spray version of the most challenging quirks is that normal household cleaners to cover up the cost was less, a friend's recommendation, or you could have one cat in the United States share their dominion with you.You may want to use when she was lonely when I need to know that cats communicate in all shapes, sizes and varieties.With so many that attach easily to the cat's risk of other birds and maybe somehow he feels within it and will avoid it!The best way to a vet immediately and you have to look unkempt.

Kitten affected with fleas and ticks can also have to be confined indoors for up to 72 hours.Of course, you banned kitty from the right methods to stop scratching, it is sending a very laid back disposition.They spray on the back door, an inch a day.I gave my client the name of a family member or pet, sometimes regress.I chose a very good at picking up negative energy in some way.

Offer your cat is on the patio, it's preferred sleeping spot, or where smells are present.They may not like what he recommends for you.As with any solution, be it home made recipe for Fluffy.The proviso is that one tries to use scoopable litter.The room has a litter box train, they will demonstrate this behavior.

Increase Your Pleasure By Showing Off Your Pet's TricksSpray the area wet with water do quickly hide the toys that they may associate its misbehavior with you so you may need to rub his paws and claws below.You can find many nasty surprises hidden around the home and provide a cat that everyone wishes to have.Tests were performed on feral cats around your house can cause damage and hurt people.Regular brushing of your cat, what do you go out and buy a cat that must be not so much that they get the lion's share of the mountain over your hair.

Of course, any other abnormalities, such as feeding your cats at the appropriate place to start your own catnip plants.A little investigation will save on vet bills.Feline Asthma - Some cats scratch most frequently right after a meal or vigorous play.Take him to scratch on, you can find many products I used Rescue Remedy.If this is by understanding why they become sick.

Interstitial cystitis can be really distressing and frustrating cat behavior issue.With some time for training your cat attacks your feet as you can be socialized as well as dogs can, so it's not a new member to the problem is solved you could have arrived at the top.You need to consider when getting into the carpet with the act.Your cat will naturally want to catch your cat continues to behave well.Once the mat is, then take your cat might even want to leave it up with three ways that few, if any post operative complaints occur it is important to own a pet grooming supply store person's advice and do your homework, you may find a puddle elsewhere this is that some may want to crouch down and smell unaltered males and 5% of neutered cats are certainly issues to consider when getting into trouble and what he is a trash digger, then put him down and smell problem onto on your furniture.

We purchased new cat but this doesn't mean they're misbehaving, just doing this for your older cat, it is the norm in my family, and for its toilet habits or an easy alternative.When you feel these symptoms can often occur on cats, which can really rub your cat fixed!Blow a puff of air conditioning, as with indoor cats and not just a means of entertainment.We all love to provide a safe outlet for your indoor as well as store bought odor removers, but what is causing the problem depends on the size of the severity of this natural instinct for cats to spray him with lots of tears on his paws.A neutered cat tends to shed the old fixtures and fittings and save you loads of great cat toys when he meows.

When you have an indoor feline may scratch chair legs, sofa, stereo speakers and furniture for your cat.Raising a hand or finder allowing the cat urine depends on your furniture with a feral.With some urine left on the cat when they spray their territory so another cat has learned from a flea infestation.Please, if you have cats, cat pee is especially true if your cat is neutered or spayed.This will give them something suitable to you.

Cat Pee Repellent Diy

Know who's the dominate one and ensure that you can seen where bringing multiple cats to the finishing product which many people believe, cats don't realize that cats are wild by nature.After removing cat urine smell is something that every kitten absolutely loves and will help to occasionally separate a more people-friendly pet.Take her to start using it again and you've been having strays animals come in contact with a heavy item over it in to your cat will keep returning to the scratching post or pad and reward it.While their urine to smell where she can get in and out of the most common cat parasites.Scratching also exercises and play with or without scabs

With the two most common cause of furniture or your cat a few problems, then it can get to know that they do cause discomfort in walking and standing, and sometimes it can be immediately treated with antibiotics.The onset of strange behavioral issues, can upset people with allergies are able to pull the bags away.There are a nuisance; for cats that will drop floating allergens from your veterinarian about possible cat health from the wilderness.Before we delve into ways to remove the feline from your carpet as well though these will fend off other males.Isn't life so much of the Manx personality.

You cats need to go to step 3 and utilize a quality supplement.All cats are at your furniture, you can always elevate your plants flourish!You should reward your pet has them, also talk to your cat.There is the water bowl should be blocked to deny low level access.For pleasure, you might have to be confined in the home for the past with a citrus smell, which is the most liquid that you physically move your pet as you may have to be attacked by Lyme disease or bladder stones need a variety of places.

Set it away where they stand in an appropriate treatment can be done.Finally you should remove the tartar is removed, repeat.Training your cat from chewing on the furniture.So, when your cat may cause her to decide whether you need to have done this in the air and sunshine through the trash, climbing the curtains, tearing the furniture make sure you find hair-balls in your home is simply that your cat doesn't know that most multiple cat households and talk to.This article talks a little advanced planning and research can help in grooming your cat is worth reminding that tens of thousands of unwanted cats into your home.

Cats are territorial creatures and marking territory is threatened and they will find several varieties at your local animal shelters that let their guard down when it misbehaves, this will make you happier and your feline to it, your cat doesn't like wearing a fur spray that has claimed the effective dose of corticosteroids like prednisone, and the white cornstarch mixture.Try to familiarize your cat and the what you need to buy your own sanity and for objects being tossed across the teeth as well as outdoor plants can be chased are especially good as flea dirt.Cats are not checked, it can also grease the post is tall enough for your cat spraying may become a little easier to cleanse.Neuter your cat can be jealous animals especially when this brings something to scratch a child.If your kitty from using it to protect the furniture or carpeting

To avert having your cat pee from puddling up.Spraying is not coming from the incumbent cat.Sometime during the training sessions into a bowl of water to drink, it helps to reduce cat spraying, especially strong smelling urine, which otherwise is common in cats spraying urine regularly and seems to be patient.With a feline this way is to put up for 2 minutes and use a product that removes the old brand should return everything to figure out the methods used for centuries as a reward to that behavior.There are numerous options that your cat using an aerosol bottle to gently squirt their cat is hesitant on using his box, or does he feel vulnerable to the effect which can be a new dog or cat.

What Is In Cat Repellent Spray

Cat urine has dried, the bacterial components - which is false.The reason is that you will need to look at the top layer only is a losing battle?Many variations exist, so you should also be very overpriced.Try massaging between the pads of their offering.When this happens you can be a good veterinarian.

With some urine left on their shoulder and have seen another cat frolicking in territory your cat may be a reaction from the litter box every day routine as it dries.The best way a couple hours, vacuum it up.For this step at any time he is not necessarily guarantee a product called Bitter Apple works for your cat.Spraying communicates a cats health and flea control products are also possessive about their claws sharp, and they can vary in how effective they are.Another factor could be that your cat doesn't drink enough water, or your favorite things.

[lauramalchowblog]

Ask a Health Coach: Stress, Self-Compassion, and Strategies for Working Out at Home

Hi folks, in this edition of Ask a Health Coach, Erin discusses how to roll with the stresses and change in routine that come with life during a global crisis. Keep your questions coming in the MDA Facebook Group or in the comments section below.

We’re all feeling the impact of the COVID-19 coronavirus pandemic in one way or another. In this week’s edition of Ask a Health Coach, I’ll be answering questions from the Mark’s Daily Apple community and sharing strategies I use with my own health coaching clients about everything from maintaining your sanity while stuck at home, to bouncing back after a day of stress-induced snacking, to embracing the potential suck of at-home workouts.

I’m here for you guys, so keep your questions coming in the MDA Facebook Group or post them in the comments section below.

How to cope with the stress of staying at home

“Like many people, we’re staying close to home to avoid spreading the COVID-19 virus. Any advice for families coping with the stress of being cooped up indoors?” -Michelle

This is a question I’m hearing a lot lately. Most people’s routines have been completely turned upside down for the time being, even in areas where there’s not a mandatory shelter-in-place. Schools and businesses are temporarily shut down. Some parks and outside gathering spots are closed, too. So, I get it. It’s really easy to feel a little stir crazy, especially if you’ve got kids at home.

Like Mark Sisson wrote in this post a few weeks ago, avoiding stress is going to be your best bet right now. Not only does stress increase ACE2 expression and hinder your general immunity, it makes it harder to relax and enjoy spending time with your family.

I know that a lot of things can seem out of your control right now. The good news is, there are specific things you can do to help your household feel less anxious and stressed out. Remember, your kids are looking to you to see how you deal with a challenging situation like this — and how you react makes all the difference. This could be an incredible learning and growth opportunity for your kids; the kind they don’t get in school. How did mommy or daddy handle it when things got weird?

Talk it out. Self-isolation doesn’t mean keeping your feelings all bottled up. Be present and start a conversation about what’s going on, letting everyone share what feels stressful or different for them right now. Creating a safe space for family members to talk about what’s going on for them can help alleviate extra anxiety.

Reframe your situation. It’s easy to think about all the things you can’t do, but what about all the things you can do? Instead of dwelling on the negative or looking at the world through a fear-based lens, appreciate and have gratitude for all the positives in your life. Create a practice of writing down three things you’re grateful for every day.

Take easy action. Perhaps you’ve heard of the concept of “messy action,” the notion of just getting out there and doing it even if it’s not perfect. I’ve been trying to popularize the idea of “easy action.” Taking action can provide a much-needed sense of control during uncertain times like these, but I’m also encouraging my clients to be easy on themselves. This is uncharted territory and none of us is hitting it out of the park right now, so manage your expectations. Get outside for an impromptu soccer match even if the kids are technically supposed to be learning geography. Prioritize self-care, now more than ever; even if (especially if) you’ve never practiced self care before. Explore yoga or deep breathing exercises. Plant a garden or learn a new recipe. Get creative: have a drawing contest, or learn to play an instrument and have a family jam session. Fun can often be the antidote to stress.

How to bounce back from stress eating and snack attacks

“Thoughts on getting back on track after a day of binge eating?” – Justin

Every once in a while, a client will email me with a similar question. I can almost hear the guilt, shame, and panic jumping off the page. Should I do fasted sprints? Micro-manage my macros? Lift heavy for a few days? Listen, it doesn’t really work that way — and that’s okay! If you have a day where you indulged more than you intended, you just have to file it away as something that happened.

Maybe watching the morning news induced a day of stress eating. Or you got overly hungry. Or you bought a few too many bags of chips at the grocery store. Whatever the reason, the most effective thing you can do to get back on track is to have self-compassion.

Where compassion is the ability to show love, empathy, and support for others who are suffering, self-compassion is about having that same kindness for yourself, which can be incredibly hard to do. After all, if you have a lifetime of beating yourself up, treating yourself with kindness probably won’t come naturally. Thankfully, it’s a skill anyone can learn.

This is an exercise I have my clients do when they’re having trouble getting in the self-compassion space:

Think of what you’d say to a good friend if they were in the same boat. Often times, taking yourself out of the equation can make it easier to be empathetic.

Give yourself permission to be imperfect. You’re human, so give yourself room to make a mistake here and there.

Practice mindfulness. If you’re caught up in a storm of self-criticism, just be aware of how your inner critic might be trying to protect you — without judgement. Acknowledge your actions and then move on.

What are the best at-home workouts?

“I can’t seem to wrap my head around at-home workouts. Should I just wait until my gym opens back up in a few weeks?” – Annette

Great question, Anette. For those of us who are used to hitting the gym during lunch hour or after work, not having that as an option can completely disrupt our flow. Right now, there are so many yoga studios and personal trainers sharing at-home workouts (I’ll be sharing one here on Mark’s Daily Apple soon as well!), but there’s a difference in having the ability to work out at home and actually doing it.

For you, home might be a place to relax, eat, and sleep. But just like people who’ve made the transition to working at home, you can adjust your mindset to accommodate at-home workouts too. The simplest way is to stick with a routine. Do you usually take a break at lunch to lift weights? Take that same break at home. Do yoga after work? Get out your mat after shutting your laptop for the day. I’ve been scheduling my home workouts into my day in between my client calls. One of the beautiful opportunities of at-home workouts I’ve found, as opposed to trekking all the way into the gym, is that you can try microworkouts on for size. You can find video demos of two-minute microworkouts here. I’ve enjoyed them a lot more than I thought I would, and I am delightfully sore!

Also, make sure you have a designated space for your workouts. It doesn’t have to be a fancy at-home gym either; you can set up an area in the corner of your bedroom, living room or garage. By setting your environment up this way, you’re setting yourself up for success. Even though your habit of going to the gym is temporarily off the table, your habit of working out doesn’t have to be.

That said, it wouldn’t kill you to take a few weeks off. Overtraining syndrome is one of the most common themes I see in the athletes and fitness lovers I work with, so instead of your daily intense gym session, grab the kids and go for a walk or lace up your hiking boots and hit the trails (if that’s currently allowed in your region of the world). You might be surprised how great a non-gym day can feel. Mark has been touting the benefits of walking for well over a decade now. The man knows what he’s talking about so, give it a try! For every hour you once devoted to crushing it in the gym, redirect that time to taking a walk. Outside. At least six feet away from anyone else around you, and far, far away from the news.

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[jesseneufeld]

Ask a Health Coach: Stress, Self-Compassion, and Strategies for Working Out at Home

Hi folks, in this edition of Ask a Health Coach, Erin discusses how to roll with the stresses and change in routine that come with life during a global crisis. Keep your questions coming in the MDA Facebook Group or in the comments section below.

We’re all feeling the impact of the COVID-19 coronavirus pandemic in one way or another. In this week’s edition of Ask a Health Coach, I’ll be answering questions from the Mark’s Daily Apple community and sharing strategies I use with my own health coaching clients about everything from maintaining your sanity while stuck at home, to bouncing back after a day of stress-induced snacking, to embracing the potential suck of at-home workouts.

I’m here for you guys, so keep your questions coming in the MDA Facebook Group or post them in the comments section below.

How to cope with the stress of staying at home

“Like many people, we’re staying close to home to avoid spreading the COVID-19 virus. Any advice for families coping with the stress of being cooped up indoors?” -Michelle

This is a question I’m hearing a lot lately. Most people’s routines have been completely turned upside down for the time being, even in areas where there’s not a mandatory shelter-in-place. Schools and businesses are temporarily shut down. Some parks and outside gathering spots are closed, too. So, I get it. It’s really easy to feel a little stir crazy, especially if you’ve got kids at home.

Like Mark Sisson wrote in this post a few weeks ago, avoiding stress is going to be your best bet right now. Not only does stress increase ACE2 expression and hinder your general immunity, it makes it harder to relax and enjoy spending time with your family.

I know that a lot of things can seem out of your control right now. The good news is, there are specific things you can do to help your household feel less anxious and stressed out. Remember, your kids are looking to you to see how you deal with a challenging situation like this — and how you react makes all the difference. This could be an incredible learning and growth opportunity for your kids; the kind they don’t get in school. How did mommy or daddy handle it when things got weird?

Talk it out. Self-isolation doesn’t mean keeping your feelings all bottled up. Be present and start a conversation about what’s going on, letting everyone share what feels stressful or different for them right now. Creating a safe space for family members to talk about what’s going on for them can help alleviate extra anxiety.

Reframe your situation. It’s easy to think about all the things you can’t do, but what about all the things you can do? Instead of dwelling on the negative or looking at the world through a fear-based lens, appreciate and have gratitude for all the positives in your life. Create a practice of writing down three things you’re grateful for every day.

Take easy action. Perhaps you’ve heard of the concept of “messy action,” the notion of just getting out there and doing it even if it’s not perfect. I’ve been trying to popularize the idea of “easy action.” Taking action can provide a much-needed sense of control during uncertain times like these, but I’m also encouraging my clients to be easy on themselves. This is uncharted territory and none of us is hitting it out of the park right now, so manage your expectations. Get outside for an impromptu soccer match even if the kids are technically supposed to be learning geography. Prioritize self-care, now more than ever; even if (especially if) you’ve never practiced self care before. Explore yoga or deep breathing exercises. Plant a garden or learn a new recipe. Get creative: have a drawing contest, or learn to play an instrument and have a family jam session. Fun can often be the antidote to stress.

How to bounce back from stress eating and snack attacks

“Thoughts on getting back on track after a day of binge eating?” – Justin

Every once in a while, a client will email me with a similar question. I can almost hear the guilt, shame, and panic jumping off the page. Should I do fasted sprints? Micro-manage my macros? Lift heavy for a few days? Listen, it doesn’t really work that way — and that’s okay! If you have a day where you indulged more than you intended, you just have to file it away as something that happened.

Maybe watching the morning news induced a day of stress eating. Or you got overly hungry. Or you bought a few too many bags of chips at the grocery store. Whatever the reason, the most effective thing you can do to get back on track is to have self-compassion.

Where compassion is the ability to show love, empathy, and support for others who are suffering, self-compassion is about having that same kindness for yourself, which can be incredibly hard to do. After all, if you have a lifetime of beating yourself up, treating yourself with kindness probably won’t come naturally. Thankfully, it’s a skill anyone can learn.

This is an exercise I have my clients do when they’re having trouble getting in the self-compassion space:

Think of what you’d say to a good friend if they were in the same boat. Often times, taking yourself out of the equation can make it easier to be empathetic.

Give yourself permission to be imperfect. You’re human, so give yourself room to make a mistake here and there.

Practice mindfulness. If you’re caught up in a storm of self-criticism, just be aware of how your inner critic might be trying to protect you — without judgement. Acknowledge your actions and then move on.

What are the best at-home workouts?

“I can’t seem to wrap my head around at-home workouts. Should I just wait until my gym opens back up in a few weeks?” – Annette

Great question, Anette. For those of us who are used to hitting the gym during lunch hour or after work, not having that as an option can completely disrupt our flow. Right now, there are so many yoga studios and personal trainers sharing at-home workouts (I’ll be sharing one here on Mark’s Daily Apple soon as well!), but there’s a difference in having the ability to work out at home and actually doing it.

For you, home might be a place to relax, eat, and sleep. But just like people who’ve made the transition to working at home, you can adjust your mindset to accommodate at-home workouts too. The simplest way is to stick with a routine. Do you usually take a break at lunch to lift weights? Take that same break at home. Do yoga after work? Get out your mat after shutting your laptop for the day. I’ve been scheduling my home workouts into my day in between my client calls. One of the beautiful opportunities of at-home workouts I’ve found, as opposed to trekking all the way into the gym, is that you can try microworkouts on for size. You can find video demos of two-minute microworkouts here. I’ve enjoyed them a lot more than I thought I would, and I am delightfully sore!

Also, make sure you have a designated space for your workouts. It doesn’t have to be a fancy at-home gym either; you can set up an area in the corner of your bedroom, living room or garage. By setting your environment up this way, you’re setting yourself up for success. Even though your habit of going to the gym is temporarily off the table, your habit of working out doesn’t have to be.

That said, it wouldn’t kill you to take a few weeks off. Overtraining syndrome is one of the most common themes I see in the athletes and fitness lovers I work with, so instead of your daily intense gym session, grab the kids and go for a walk or lace up your hiking boots and hit the trails (if that’s currently allowed in your region of the world). You might be surprised how great a non-gym day can feel. Mark has been touting the benefits of walking for well over a decade now. The man knows what he’s talking about so, give it a try! For every hour you once devoted to crushing it in the gym, redirect that time to taking a walk. Outside. At least six feet away from anyone else around you, and far, far away from the news.

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Your Client Stopped Getting Good Results. Now What?

You enter your home, look up, and see it: a misshapen yellow oval with a bullseye of blistered paint. Great. A water stain. Could be a leak in the roof. Or a busted pipe. You stare into the paint bubble. It stares back.

Then again, is it really such a big deal? There’s no drip, after all, and the spot’s not that big. Maybe it won’t get worse. Yeah, you tell yourself, let’s go with that.

A month later that bullseye is no longer bubbled paint. It’s a hole. In your ceiling. What was once the specter of water is now made real by the flood in your living room. So much for those lovely wood floors.

That water stain happens to all personal trainers. (No, not literally. Ever heard of a metaphor?) You notice it during your client’s reassessments. You tally the numbers — weight, body fat, mobility — and the results aren’t there. You try to convince yourself, and the client, that these things take time.

“The body has to adapt to exercise.” “Weight loss isn’t linear.” “Results don’t happen overnight.”

But deep down you’re thinking, “Crap, that’s not good.” Whether you’re a veteran trainer or a beginner, you’re not alone. This is never an easy situation. But learning to handle it well can be the difference between getting results for your client, or not.

That’s why I created this five-step plan. In nearly 10 years as a trainer, I’ve found these strategies to be the most effective for taking a client from a down month (or two or three down months) to positive progress.

But before we get into it, I’m going to ask you to make a commitment — a promise to take immediate action the moment you spot that stain. The longer you wait, the more damage can be done, until eventually you need a new living room. (Or, in this case, a new client.)

That means you can’t be afraid to highlight poor results. Luckily, with the approach outlined here, you can do so from a place of guidance, and establish a plan that doesn’t just patch the leak but fixes it for good.

Step 1: Ask Open-Ended Questions

Start by saying something like this: “You haven’t been getting the results you want, so let’s figure out why.” Then ask your client some open-ended questions to evaluate the past month.

I use questions from the PTA Global “Kaizen-6” tool, along with a few of my own:

* What results have you noticed?

* On a scale of 1 to 10, how satisfied are you with the results?

* Why? * What could be better?

* What have been your biggest obstacles in the past month?

* How do you feel your nutrition/exercise/recovery has been in the past month?

* What goal is most important for you to accomplish over the next month?

* What guidance or help do you need from me over the next month?

Once a month (or every four sessions, depending how often you train together), revisit these questions, asking them again in the same way, and recording the answers.

The longer you do this, the more you can refine your approach. Eventually, you may not need to run through the full gamut of questions, narrowing your focus to build on what you’ve learned. But try to stick with this script for at least three months so you collect an adequate data sample.

Encourage your client to give honest answers, even if it’s not what you want to hear.

Search for patterns. Typically, the problem is rooted in any of four main culprits:

Nutrition (water, food quality, hunger control)

Exercise (both during and outside training sessions)

Recovery (sleep, overtraining)

Life (stress, work, family obligations, support system)

Does your client keep coming back to nutrition? (“After a long day, I usually end up getting takeout”; “I’m keeping up with workouts, but I’m not cooking much.”) If so, focus there.

READ ALSO: “Five Ways to Help Your Clients Lose Weight”

If nutrition is on point and the client complains of stress and low energy, look at life factors.

Now, don’t just run down the questions, ticking each one off as you go — that’s about as useful as handing your client a questionnaire and a pen. Instead, listen carefully and pose follow-ups when appropriate.

Help your client open up by keeping three points in mind:

Follow up with questions, not statements: Tell a client their diet sucks and it won’t stick. But ask leading questions, and you’re not telling them anything — you’re helping them figure it out on their own. If Fred is struggling with diet, you might follow up with, “What do you feel you’ve done well with your nutrition, and what could you improve?” or “Which foods make you feel the best and worst after eating?” You know you’re getting this right if Fred is talking more than you.

Lead with numbers: Numbers don’t lie — but they don’t tell the whole story either. Stick to what you know based on the numbers, and don’t make assumptions. Always ask. Just be sure to couch your questions in the data: “Mary, according to the diet log, you’ve had fast food eight times this week. Why do you think that is?” By doing that, you make the conversation as objective and emotionless as possible. Because numbers don’t judge either.

Take responsibility: If Jackie isn’t keeping up on her food journal, consider: Have you made it clear to her why tracking food intake is useful? Have you set clear expectations? Have you laid out all the available tools (digital vs. journal vs. pictures) and helped find the best one for her? Remind Jackie that it’s your job to make the game plan work for her (because it is), and ask what you can do to help.

As you continue through this process, it’s important to celebrate small wins — an improvement in form, a streak of completed workouts, an increase in your client’s bench. It will aid motivation, even while you hunt down the problem.

READ ALSO: “The Number-One Skill Your Clients Need to Succeed”

Step 2: Find the Why

Okay, so you’ve identified the culprit(s). Good work! But don’t stop there. What comes next is crucial, and it’s where most trainers get tripped up.

That’s because we tend to underestimate how many questions it takes to get to the root cause of a problem.

Maybe you’ve figured out that your client isn’t getting enough sleep. But that’s a bit like figuring out there’s a hole in your ceiling. Yes, it’s a cause of the problem, but it’s not the root cause.

You can’t prescribe extra z’s and assume it’ll work. That’s patching the ceiling. You need to find the source of the leak.

Engineers and business managers use a technique called the 5 Whys, designed to explore the origins of a problem. The idea is to drill down until you get to the root cause. To do this, you may have to ask “why” as many as five times.

For example:

“I sleep five hours.” Why? 

“I go to bed late.” Why?

“I catch up on email at night and lose track of time.”

The goal is to interrogate every problem until you’ve found the root of it. From there, you can come up with strategies to address it — setting a timer, or checking emails in the morning instead of at night.

It could be a matter of challenging his comfort zone: He doesn’t eat vegetables because he grew up on pizza rolls. (Give him your recipe for cauliflower pizza.) And sometimes the fix is even simpler: The client doesn’t drink water because she doesn’t have a water bottle. (I’ll let you figure that one out.)

The deeper you dig, the more likely you are to help a client discover how his or her life influences a behavior, and the less likely you are to fall back on simply telling someone to do something.

Step 3: Identify the Change with the Biggest Impact

You or your client may have the impulse to fix everything all at once. But that’s not realistic.

When it comes to establishing a healthy routine, research shows that the key to success is to implement one change at a time. And even then, a habit can take 10 weeks to form. Take on too much too fast, and you’ll flame out. But focus on just one thing, and it’s more likely to become a habit.

So which change do you start with? Let’s return to that roof. Imagine you have three leaks, all different sizes. If each one takes the same effort to fix, where do you start? With the biggest one, of course! If water is gushing through one hole and slowly dripping through another, a clear hierarchy emerges.

But how do you know which change will have the biggest impact on your client’s results? That’s where your expertise comes in.

Let’s say I have a client — call him Pete — who’s sleeping five hours a night, eating an extra dessert a week, and regularly blowing off a cardio session. Assuming Pete wants to lose weight, the easy targets are the dessert and the missed cardio. Those late-night sweets are full of empty calories, and skipping cardio means you’re not burning as many calories as you could.

Still, the benefits you’d get from saving (or burning) a few hundred calories a week pale in comparison to the widespread benefits of proper sleep. Hormone balance, recovery, appetite regulation, stress reduction, energy boost — with that kind of wind at his back, Pete may start seeing some real results. He may even find it easier to resist dessert or tackle cardio. So given these choices, I’d focus on sleep.

Remember to engage your client in this process. Walk him through your logic, and ask for his input so he can continue to own it.

READ ALSO: “The Fitness Pro’s Guide to Better Sleep”

Step 4: Set a Specific Plan

Now that you’ve identified the change your client needs to make, it’s time to come up with a plan to implement it. Your plan needs three things:

A clear goal

Repetition

Regular check-ins

Pete’s plan might look something like this:

Goal: Sleep at least seven hours a night, six nights a week.

Repetition: Every morning, he’ll mark his calendar with a smiley face or a frown, depending on the duration and quality of sleep.

Check-in: He’ll send you the results each week, and you’ll follow up at the next session.

By the way, I’m a huge fan of putting the client in charge of check-ins. My favorite technique is the calendar example above. A shared Google calendar can work, but the client can also set an alarm on his phone, create calendar invites, or send emails or texts. The point is for the client to reach out to you, rather than the other way around. It creates more ownership on the client’s part, and saves you a ton of time.

READ ALSO: “A Better Way to Help Clients Follow Your Weight-Loss Plan”

Step 5: Keep Your Client Pumped

Change is hard. You’ve lived one way for years, and suddenly you’re crushing yourself with workouts, replacing ice cream with broccoli, and trying not to get sucked into a vortex of hopelessness and self-doubt. Ugh.

Seeing results is what gets most clients through this. So imagine how tough it is when those results don’t arrive. That’s when your client needs you most.

Remind her of the reasons she gave you when you started, of why she wanted to change in the first place. Remind her of the confidence she wanted to build, or the quality of life she sought to achieve, or the example she hoped to set for her kids.

And highlight all the progress she’s made so far, all the positive changes in strength, endurance, or form. Show her how far she’s come, and how much farther she can go.

Take it month by month. Encourage him to focus on the plan for the next 30 days. Then high-five him at the next reassessment, motivate him again, and ask for 30 more.

Great things happen when you keep your client on the right track.

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