#love that she deadbugs it

[aronthewolf]

[ID: A photo of Sapphy, a grey and white cat, lying on her back in the center of the carpet with all of her paws pulled close to her body. Pink text above her reads, “She’s dead 💕”. End ID]

Sapphy does this pose where she lays on her back and tucks all her limbs in. We’ve affectionately dubbed it as her deadbugging it

[nicistrying]

Wednesday? Thursday? I have no idea any more. Happy Day!

This is probably going to be a bit of a rant, so fitblr stuff first 😂 Feels like it's been a while since I had a good chunk of time to spend exercising but this morning I did a lovely little 25 min yoga flow, then put my music on and did some really solid core work and a little bit of kettlebell work too bc our kettlebell finally arrived the other day! It's 10kg which is a pretty good weight for both of us. So my workout was:

Deadbug

Bicycles

Russian twists

Lying back raises

Double leg lifts

Toe touch crunches

Alternating leg drops

And then with the kettlebell I did goblet squats, squat > overhead press, kettlebell swings. I didn't want to do too much bc I want to do a full workout with it tomorrow 😊

Now to rest my foot for the rest of the day while I read my book and order Christmas presents. One of the girls at work offered to cover my Tuesday shift so I only had to work Sunday, Monday and Wednesday and that was quite enough - my toes have been throbbing by the time I've gotten home. The toe itself is kind of bent so I'm keeping it taped up to the one next to it, but it is starting to bruise a little. I also rolled my ankle at work the other day from walking on the side of my foot trying not to put so much weight on those toes so now that's all bruised up too 😂 So as much as I hate being stuck at home and not very active it's definitely necessary!

In other news, I'm getting braver in terms of not being nice to men that make me uncomfortable! Yesterday when I got to work, my friend who was on the till waved me over and told me that the security guard on duty (who I hadn't seen before) had worked there before but had to be escorted off the premises because several women had made complaints about him - one girl was only just 17 and he came up behind her and poked her in the sides when she was standing on a stool which is A) unsafe but B) just wildly inappropriate at work?? He apparently smacked one woman's bum and kept talking about it, telling her all the time she had a sexy bum, and literally all of the girls working there at the time said he made them extremely uncomfortable. So I just didn't entertain him at all. He would come up to me and just stand where I was working, clearly thinking of some stupid comment or small talk to make, and I just gave one word answers and never made eye contact or got anywhere near close to him. And even with me forcing myself to be really standoffish, by the end of my 6 hour shift he had made me SO uncomfortable - he literally followed me around and would just stand right near me wherever I was and just stare. So then when I was on my break and the night shift manager came in and was, like everyone else, outraged that he'd been allowed back (the girls from the morning shift had immediately complained to the deputy manager), we were just talking about it and how uncomfortable he makes us etc. and she asked me to cover the girl who was currently on the till's break because she didn't want to have to cover it after I left when there would be no one else in the shop. She said if I covered the break, she would come and stand with me so I wasn't alone with him. Which is a fucking ridiculous thing for anyone to have to do at work. But what got me was that she was completely right to do it because as soon as I went down and the other girl went for her break, he shouted to me 'I guess you're covering her break?' and I said 'yep.' and he came straight round, at which point I rushed up an aisle to make myself look busy because there were no customers and he stood there at my till waiting for me to go back. And when a customer came, he stayed there and just watched (which is fine, that's part of his job WHEN THERE ARE CUSTOMERS WHO COULD STEAL STUFF) and when the night manager came down, he came right up to us (way within the 2m distance as well, lol, apparently not even a global pandemic gets in the way of this pervert) and she had her hands on the bench and he fucking put his hand down right next to hers and obviously she snatched it away immediately but God it was just so uncomfortable. He would just keep coming over, getting really close and calling us 'chuck' and talking about how 'we know him, she knows him from day one he's just a lovely guy' and ugh I actually felt sick. She didn't leave my side until I finished and I am so so grateful bc I dread to think how horrible those 30 minutes would have been if I'd been alone. But yeah, I was just increasingly rude and standoffish with him and I do not care. I know where being nice to perverts gets me and I absolutely refuse to do it again and tbh it felt really good knowing I was justified in doing it too because this man had literally been fired for his inappropriate behaviour and I just know that if I'd given him the time of day and acted nice and made conversation, it would have gotten extremely uncomfortable and creepy and I would have been too scared to say anything to anyone, like every other time. So yeah this is a PSA to just be a Bitch when it's warranted! Feels great!

[xrayman2k4]

Killing Keighley Barton I Murder By Design #8 from DEADBUG says on Vimeo.

This is a documentary very close to my heart, as I have an intimate relationship to the subject matter, the killers brother Harry Barton, Ronnies younger brother, was like a father to me and his son was my best friend growing up, so I was amongst this mayhem as this horrific event unfolded and experienced first hand the damage it did to all involved.

Killing Keighley Barton, is a story of how a simple case of a possible runaway London teenager turned in to one of the country’s most complex murder cases without any physical evidence, and solved only by a hunch and a gamble.

It’s also a shocking example of how the justice system failed a family and allowed a sexual predator to reoffend numerous times, finally resorting to murder. Keighley's mother moved in with her new boyfriend when she was just 5 months old, and took on her stepfather’s surname. Her two half brothers came along soon afterwards. Ronnie had begun abusing her when she was just 8 years old. He was first convicted of two charges of gross indecency against her on 12th December 1980 and was given a 12 month suspended sentence. He returned to the family home but continued to abuse Keighley and was arrested again in 1982. Sadly the case was dropped as Keighley refused to testify against him for fear of Ronnie and breaking up the familly (she loved her brothers). In 1984, Barton was arrested and charged again with abusing Keighley but, once again, she withdrew her accusations at the last minute.

Barton had control of the household by fear. Threats of murder were commonplace infact his whole family feared him, including one incident where he held a gun to Keighley’s head until she agreed to withdraw allegations of abuse. Keighley was placed in to council care but frequently ran away back to her family home such was the state of care homes back then. Following yet another incident of abuse in 1985, Theresa finally found the strength to remove Barton from the home by obtaining a Court Order preventing him from going near Keighley or the family home. Theresa then brought Keighley home for good or so she thought.

Barton began a hate campaign of persistent phone calls and spying on the household as he could not accept the relationship was over. He used one of two cars he owned to abduct Keighley (niether of them were ever found) and admitted to other inmates in prison that he had killed her. He initially stated that her body had been put in a car crusher then said she was still alive and he could help police find her.

Barton was born in 1940 in Hackney to Henry Barton and Winifred Geary he had 3 younger siblings, Harry, Richard (Dick) and a sister Joanne. Unknown to Theresa, Ronnie had numerous convictions for violence and GBH, as well as abusing young girls, and had served time in jail five times, including:

1959: Admitted unlawful sex with a 14 year old girl and was given an absolute discharge. 1961: Assaulted a 15 year old girl, but remained free. 1962: Jailed for six months for indecently assaulting a teenage girl. 1963: Jailed for 12 months for an attack. 1965: Jailed for nine months for an attack. 1966: Jailed for 18 months for ABH with attempt to rob. 1970: Jailed for 21 months after luring a 15 year old girl in to his car and assaulting her.

Ronnie Barton was a 45 years old when convicted of the abduction and murder of Keighley.

CLASSIFICATION: Murderer ORIGIN: English ACTIVE YEARS: August 18th 1985 METHOD: Stabbing NUMBER OF VICTIMS: 1 DATE OF ARREST: August 31st 1985 STATUS: In custody with chance of parole

[outperformeathletics]

Meet Our Athlete – Ava Plamondon

Ava was born and raised in Brandon, Manitoba. She’s in grade 9 at Vincent Massey High School. She made the JV Volleyball team this year as a grade nine and she says she got lucky to be the setter for the team! Ava has been playing volleyball for 5 years now. She is currently playing on the Cats club team. Along with sports, school is a huge priority to her as she is always trying to keep her grades up. After high school she plans to go to university and hope to continue with playing volleyball for as long as she can!

Outperforme Athletics (OPA) - How long has training been an important part of your life?

Ava - I started training a while ago, but as of about 2 years ago I started to go a lot more frequently have been putting in time and effort since.

Matt – The consistency is showing great results!

OPA - How long have you been training with Outperforme Athletics?

Ava - I have been training with Outperforme for about 5 years! Shout out to Victor who I started with!

OPA - Do you have any specific long-term athletic and training goals?

Ava - In the future I hope to hit my top potential in training and volleyball. No matter what level that is, I want to keep training so I can be the best I can be.

OPA - What is your most memorable accomplishment since joining Outperforme?

Ava - I think for me it would be being on the court with my cats club teammates on the championship point to win Nationals back in May.

OPA - What is your favourite exercise and why?

Ava - Matt introduced an ab workout called ‘same side deadbugs’ and I really enjoy doing those actually! Core is a huge thing to succeed on the volleyball court.

OPA - What is your least favourite exercise and why?

Ava - My least favorite would have to be pushups or pull-ups. To be completely honest, I’m not sure why. I just really don’t enjoy those two workouts although I know they help me get stronger!

OPA - What is your favourite song to listen to before working out or competition?

Ava - My favorite song to listen to would have to be ‘All I Do is Win- By DJ Khaled’ I started listening to it before hockey games a few years ago and continued last volleyball season and it seemed to bring a bit of luck to us!

OPA - How do you describe the concept of the Outperforme Family to someone who hasn’t trained here before?

Ava - The Outperforme family is a really big reason why I love the gym so much. Every single person who works there is so nice and very involved in the lives of the people they train with. They make people feel welcomed into the gym rather than intimidated to workout there.

OPA - What is something you have learned since joining the Outperforme Family?

Ava - I have learnt that in order to be your best you have to put in time to have it pay off. Ever since I started training regularly I have seen a difference in my game of volleyball so it has really taught me to work hard and I will be rewarded!

Matt- Ava has done a great job being consistent with her training.

OPA - What is your most memorable Outperforme Training moment?

Ava - Probably the fact that coming to outperforme and training has gotten me a lot stronger. One thing that stands out a lot for me is the time when I could barely do 5 push-ups, so the first time I surpassed 10 it was a huge accomplishment for me.

Matt- This was a great moment! It attests the hard work Ava has been putting in.

OPA - Who is your favourite Outperforme Athlete to train with and why?

Ava - I would have to say really any of my volleyball teammates. We are all training to be better on the court so we can continue to be a great competitor to teams around Manitoba and Canada. I love training with them to push myself to work my hardest!

OPA - Do you have a favourite post-training meal or smoothie?

Ava - After I work out, I like really any type of smoothie. I don’t always have the same one but any kind of smoothie after a workout is my favorite!

OPA - What if your favourite movie and why?

Ava - My favourite movie would have to be anything Star Wars or Marvel. Really any Disney movies are movies that I love!

Matt – It has been great getting to work with Ava and I am excited to see where her hard work is going to take her!

[healthyworthyofficial]

Do’s And Don’ts For Beginners

If you wish to kick your health routine up a notch, contemplate giving the treadmill a break and displaying the loaded barbells some love. You’ll nonetheless sweat these energy off with the additional advantage of firming your physique. But what's power coaching, precisely? To put it merely, power coaching (a.okay.a. resistance coaching) includes utilizing your personal body weight or instruments, like dumbbells or resistance bands, to construct muscle mass, power, and endurance. If you’re new to the burden room, getting began might sound a bit intimidating, however implementing power coaching into your health routine doesn’t imply it's a must to utterly say bye to your most well-liked exercise. You can begin by training resistance coaching only a few instances every week, says Sarah Revenig, a coach at Soho Strength Lab. “As you adapt, you can increase your frequency of training.” It often takes a couple of weeks to start out seeing outcomes, however power coaching is a positive solution to construct rock-solid abs, load up in your booty good points, or critically sculpt that a part of your physique you’ve been decided to tone up. It additionally retains your system burning energy even lengthy after you’ve left the fitness center, a profit that makes power coaching value it for these with weight reduction targets. Here’s a fast information on power coaching for these able to get began. READ MORE: 7 Incredible Body Benefits Of Building Muscle — Other Than Looking Great

Benefits Of Strength Training

Stronger bones: “Over time strength training programs increase bone density and increase overall stiffness of the connective tissues,” Revenig says. “As we age, especially women, this is especially important because, while it might sound undesirable, these two things are critical to injury prevention. We need the body to be able to stiffen and stabilize upon impact or against an external force.” Improves physique picture: Several research have appeared on the relationship between physique picture and power coaching and located that ladies who power prepare self-report extra optimistic emotions about them our bodies after finishing resistance coaching packages in comparison with those that don’t. That was the case for the 49 college women in this study who power educated twice per week for 12 weeks, in addition to the 62 women who reported more positive body images, after lifting weights twice per week for 15 weeks, than the 92 girls within the research who didn’t power prepare. Builds lean muscle and reduces physique fats: As muscle mass will increase, so does your resting metabolic price. “A higher resting metabolic rate means that your body burns more calories at rest to just maintain essential functions of the body,” says Revenig. This doesn’t occur in a single day—consistency is essential—and Revenig says you must pair your power coaching with correct diet so as to see outcomes. Can alleviate signs of despair: A meta-analysis revealed in JAMA Psychiatry checked out 33 research (a complete of virtually 1,900 topics between them) to see if resistance coaching had any sizable optimistic influence on assuaging depressive signs. It decided that not solely does power coaching enhance bodily power, however it additionally improves low temper, lack of curiosity in actions, and emotions of worthlessness.

Different Types Of Strength Training

Muscle Endurance Training: Revenig recommends learners begin by lifting the next quantity, that means extra reps and units, of lighter weights. “This allows your tissues to build up tolerance for more intense training programs,” she explains. “You can’t expect to make progress when you constantly have to stop because you’re completely out of breath.” Circuit Training: Circuit training includes going by means of a sequence of a number of workout routines till you attain the final one, resting, after which repeating all of the strikes once more (and doubtlessly once more, and once more). “You can use circuits to improve your lactic power or your lactic capacity by manipulating the work to rest ratio, having less time to rest and longer work periods,” explains Revenig, who says this helps to construct vitality. Hypertrophy Training: Strength coaching does construct muscle, and it may be used to extend the dimensions of your muscle mass too…however provided that you’re doing a kind of power coaching referred to as hypertrophy. So anybody who’s fearful that you just’ll find yourself trying like a bodybuilder simply since you picked up a weight, don’t be. “An increase in muscle size does NOT equate to bulking unless you are eating to gain mass as well,” says Revenig. You additionally must be lifting medium to excessive reps of a average to heavy weight persistently to see important adjustments to the dimensions of your muscle mass, FYI. In different phrases, power coaching a pair instances every week isn’t going to do the trick. Max Strength Training: Revenig suggests transitioning into the sort of coaching when you’ve constructed up your muscle endurance and mastered fundamental kind. This form of coaching includes bringing your variety of repetitions right down to about 3–6 and rising the quantity of weight you’re lifting. Explosive Power Training: Explosive energy coaching isn’t designed for learners, says Revenig. “Beginners would not be successful in the explosive power realm until they have had time to develop maximal strength.” That’s as a result of it includes coaching at most depth for brief durations of time. Olympic lifts and the push press are two examples of the explosive workout routines she’s speaking about. READ MORE: Why You Need To Add Supersets To Your Strength Workouts

Strength-Training Tips For Beginners

Start with a load that feels manageable. Use your judgment (or seek the advice of a private coach) to determine what works for you. “If you’re struggling on rep 2 out of 10, the weight is too heavy,” says Revenig. “Alternatively, if you find reps 8–10 of that same set to be challenging with the weight you picked, it’s likely an appropriate selection.” As you begin to construct power, you possibly can step by step enhance your weight load from week to week. “Try to match or slightly increase the weights you used the week prior,” Revenig suggests. Make essentially the most of your warm-up time. Taking time to correctly warm-up is the health equal of permitting oil to warmth up in a pan earlier than you begin cooking — it results in higher outcomes! You can maximize your pre-workout time earlier than power coaching by doing dynamic stretches. Revenig recommends inchworms, deadbugs, hip bridges, and birddogs. Also attempt to get in 5-10 minutes of sunshine cardio to lubricate your joints and elevate your coronary heart price. Avoid exercising to exhaustion. Revenig says analysis suggests ending your set simply earlier than you utterly drain your tank is simpler. This is particularly true for learners, as doing so wasn’t discovered to be obligatory so as to enhance muscle power, in line with a 2016 study.

How a lot time ought to I put into power coaching?

According to the Office of Disease Prevention and Health Promotion (ODPHP), you must actively power prepare not less than two instances per week. It’s vital to recollect to interact all the key muscle teams. That consists of the legs, hips, core, chest, shoulders, and arms. In phrases of how lengthy, there’s no particular time that you have to be coaching for, however the workout routines ought to be carried out till you're feeling it’s tough so that you can get one other repetition in. Your muscle power and endurance will progressively enhance over time, however step by step including to the quantity of weight and the times you exercise will lead to even stronger muscle mass, says ODPHP’s Physical Activity Guidelines for Americans. This article was initially revealed on www.womenshealthmag.com READ MORE ON: Fitness Fitness Advice !function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?n.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';n.queue=;t=b.createElement(e);t.async=!0;t.src=v;s=b.getElementsByTagName(e);s.parentNode.insertBefore(t,s)}(window,document,'script','https://connect.facebook.net/en_US/fbevents.js');fbq('init','2162521310492989');fbq('track','PageView'); Source link Read the full article

[shainafishman]

Sometimes Tuesday can be as hard as Monday. Sweet husky named Sheba was all love and cuddles. She was more interested in getting a belly rub than being a model. I call this position, laying on the back with arms up and bent, the dead bug. Am I the only one that calls it that?#husky #huskygram #deadbug — view on Instagram https://ift.tt/2MnTK5r

[xrayman2k4]

i am MONSTER from DEADBUG says on Vimeo.

Aileen Wuornos born Aileen Carol Pittman; the first female serial killer who was not a care giver, who murdered seven men in Florida from 1989 and 1990 by shooting them at point-blank range. Wuornos claimed that her victims had either raped or attempted to rape her while she was servicing them, and that all of the murders were committed in self-defense therefore justifiable.

Wuornos' life was tragic, abandoned by her mother when just a baby and raised by her Grandparents where the abuse really started, sexually abused and seated by her Grandfather she sought solace with her older brother and started a sexual relationship with him, she ended up pregnant at 14 and was unsure if the baby was her Grandfathers or her brother. Promiscuous from and early age she was given the Nickname "CIG PIG" because she fucked the boys at her school for cigarettes and spare change. Both of her parens alcoholics, when her Grandmother died the Grandfather kicked her out on the street and at 15 she slept in the forest and during the day hangout bathing in gustation restrooms prostituting herself to truckers.

At 16 she started hitchhiking around the country as a prostitute, in the late 70s ending up in Florida, it was their she robbed a shop at gunpoint and was sent to jail for 3 years. When Aillen got out she met the love of her life, a hotel maid named Tyria Moore. Moore was anything but a positive influence, encouraging Wuornos to work harder to make more money so they could party more.

No one may ever know the truth why Wuornos starting killing her Johns, she said it was self defence while others believe the motive was robbery to support her lovers ever increasing desire to be a kept woman, either way it was the lover who turned states evidence and rated her out when no real evidence was against her except pawning property from two of the men she killed.

Wuornos's execution took place on October 9, 2002. She died at 9:47 a.m She declined her last meal which could have been anything under $20 and opted for a cup of coffee instead.Her last words were, "Yes, I would just like to say I'm sailing with the rock, and I'll be back, like Independence Day, with Jesus. June 6, like the movie. Big mother ship and all, I'll be back, I'll be back.She was the tenth woman in the United States and the second in Florida to be executed since the 1976 United States Supreme Court decision restoring capital punishment.

CLASSIFICATION: Serial Killer ORIGIN: America ACTIVE YEARS: November 30, 1989–November 19, 1990 METHOD: Standard Hand gun NUMBER OF VICTIMS: 7 DATE OF ARREST: STATUS:Death By Lethal Injection, October 9, 2002 (aged 46)