#quick full body workout

[primitusperformance1]

How a Personal Trainer Can Help You Reach Your Goals

A personal trainer for weight loss is a fitness professional who helps clients achieve their weight loss goals through customized workout plans, nutrition guidance, and motivation. They provide accountability, support, and expertise to help clients make sustainable lifestyle changes and achieve long-term success.

[robertasgym]

10-Minute Energy Boost Workout | Quick Home Routine for Busy Days

A 10-minute energy boost can be just what you need on a busy day. This quick home routine fits effortlessly into your schedule, helping you wake up your body and get moving. All you need is a little space and the will to start—no special gear required.

Even short bursts of activity can bring big changes, leaving you feeling refreshed and more energized to tackle the day. It’s amazing how just a few minutes can turn things around. Stay committed and embrace the boost this routine brings. Keep it up, enjoy the process, and let the good vibes flow. Good luck and have fun! ❤️💪

**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!

[freeonlineworkouts]

Quick Workout Routine: What is the Best Workout Split for Gaining Muscle?

[fullpump1]

Best Home Gym Equipment

Want to get in shape? Can't find the time to hit the gym? Try Unitree PUMP, a portable at-home gym. Mark your order today from FullPump.com

[oscarsgym]

10-min Fat-Burning Fusion: Cardio and Strength Training (no equipment)

Looking for a quick and effective workout that will help you burn fat and build muscle? Look no further than this 10-minute fat-burning fusion workout! This workout combines cardio and strength training exercises, so you'll get the best of both worlds. 💪

The workout is made up of different exercises like Jumping jacks, toe touch, squats, planks, and more with breaks in between.

You can do this workout at home or at the gym, and you don't need any equipment. Just find a space where you have enough room to move around and get started. Good luck and Happy workout!💪

**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos every Monday, Wednesday, and Friday! 💪

[celestiallymar]

| September goals

1. Daily Self-Care Routine

Start small by adding one or two self-care habits to your daily routine, like stretching for 5 minutes in the morning or writing down three goals for the day ( like drinking more water ).

2. Be kind to yourself

Tip: Create a habit of switching your mindset and words. Try saying “I am capable of achieving my goals” or “I deserve to take care of myself.” instead of discarding your needs and feelings.

3. Add little challenges to your day

Try a 30-day personal challenge, like journaling every morning, starting a workout routine, or reading 10 pages of any book you like each day.

4. Dealing with burnout

Reserve one day of the week for self-care and doing things you enjoy. Even if you can't take the full day for yourself try to make it at least two hours for a good and relaxing shower, taking care of your skin, hair and body. Maybe you can even treat yourself to your favourite meal!

5. Productivity Hacks

Break tasks into smaller, manageable chunks, and set a timer (like the Pomodoro technique—50 minutes of work followed by a 10-minute break) to stay productive without feeling overwhelmed.

Tip: If a task takes less than two minutes to complete (like answering a quick email or tidying up your desk), do it immediately. This prevents small tasks from piling up and becoming overwhelming.

That's all!! Tell me if you'd like more tips.

Stay healthy, stay happy and be kind!

[simwithshan]

"Workout" Planner Traditions Mod (PUBLIC - 11/9TH)

Hey Simmers! 🌟 Get ready to spice up your Sims' lives with the "Workout Planner Traditions" mod – because who says getting fit can't be fun? Let's break down the weekly grind with seven days of wellness awesomeness!

🥦 Meal Prep Day: Make a 8 serving size meal for the days ahead!

🏃‍♀️ Leg Day - Jogging or Treadmill: Time to break a sweat with some cardio fun! Make your Sims lace up those sneakers and hit the pavement or hop on a treadmill for a leg day that's as fast-paced as their ambition.

💪 Arm Day - Workout Machine: If you don't have a workout machine at home, head to the gym! Pump those iron and sculpt those biceps. Your Sims will be flexing their muscles in no time!

🍔 Cheat Meal Day - Have a Snack: Throw the diet out the window (just for today)! Indulge in Sims' favorite snacks or quick meal, because life is too short for constant kale. 🍕🍟🍰

🧘‍♀️ Full Body Day - Do Yoga: Time to find your Sims' inner zen! Whether they're beginners or yoga gurus, this full-body workout will have them saying "om" in no time. Downward dog, anyone?

🧘‍♂️ Body Recovery Day - Meditate, Bubble Baths or Massages: Give those muscles a break and let your Sims find their chill. A little meditation, Bubble Bath or Massage goes a long way to keep them centered and ready for the next workout adventure. (Spa Day Required)

📸 Progress Photo - Take Body Photo: Say cheese! Capture the Sims' fitness journey with mirror pics! Watch the progress unfold! Stand near a mirror & use your phone to take a photo (not a selfie).

Download

[letsnotperceive]

Okay, I just can’t stop thinking about John Price honestly. Especiallyyy after he’s *retired*!!

Here is a little drabble (is that the right word? Can’t remember, I’m new here). It gets a little 𝓕𝓻𝓮𝓪𝓴𝔂 (18+) towards the bottom but nothing crazy. F!Reader

⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢⌢

﹉﹉﹉﹉﹉﹉﹉﹉﹉﹉ ୨ᰔ୧ ﹉﹉﹉﹉﹉﹉﹉﹉﹉

✧.* Because sure, big buff military man who’s puffin’ more smoke than a chimney is cool and all. But give me sleepy, squishy, human teddy bear Price. Give me Price who’s perpetually exhausted after carrying the weight of the world on his back. Price that just wants to hibernate for a while with his luv.

✧.*Im thinking he’s all softened up around the edges. All that muscle mass doesn’t disappear over night, but as time passes and he’s no longer on an extensive workout routine, it ain’t sticking around forever. Big ol’ pecs that you can squish your face against, a little padding to his stomach. Hold on, stay with me now 🤤

✧.* Of course, he’s still got that grizzly sort of appearance. All mapped in scars and maybe the occasional burn from those late nights spent at his desk with a cigar between his fingers while he’s drifting in and out of consciousness with exhaustion. The damn workaholic! Hairy too; least we forget—that beard and those arms. Oh lord.

✧.*Maybe one day you realize in that post retirement laze of his (which is well deserved, mind you. Don’t give him a hard time now) that he’s looking a lil’ extra scraggly. You sit on the bathroom counter, and with a delicate hand and a very distracted focus, you give his beard a shave. All cute and romantic, the room still steamy from your shared shower…

BAD. Mistake. You both agree to never let it happen again. An angel just lost its wings!! Leave his beard alone 😭

✧.*Treat this man so good, he deserves it. Whether you like to cook or not, you find yourself gravitating to the kitchen on occasion to make sure he’s eating well at least some of the time. Some home-cooked meals to cancel out all those shitty MREs he’s consumed in his lifetime.

✧.*Bet he will reward you for it too; he’s got a soft spot for good girls. He is tired of yelling commands and barking out orders, he’s too worn out to deal with a brat. Be a sweet little thing now and show him some love. Offer to climb into his lap and take over when his bad leg starts acting up, see where it gets you.

✧.*Rolling your hips to a steady rhythm only you hear, he lets you have your fun until he’s ready to set the pace. Big hands pawing at your waist, clutching at you just tight enough his fingers are going to leave red marks for him to soothe away after. He doesn’t even have to roll his hips up against you, he can just move you as he pleases with his strength.

✧.*You don’t even have to try to give him a show—he drinks in every little reaction you give him. His heart skips a beat when you mewl, your eyes threatening to roll back in sheer bliss. The sticky sound of your thighs, drenched in arousal, meeting his skin. The way your lips meet his neck and shoulders, kissing and nipping love bites against his body. The mattress springs squeaking from underneath you two. It’s a performance, and he’s dedicated to appreciating every moment.

✧.*He’ll send you melting with his words, too—

“Mmm, is that good, little luv’?”

“You like that, baby? My darlin’?”

“Such a good girl—doing so well f’me.”

“F-fuck lovie, do that thing with your hips again~”

✧.* Aftercare is top-tier with him too, no questions asked. He may have gotten a little lazy in his retirement, but never when it comes to you. Water, a snack, a quick clean up. Him putting his entire weight over you like a human weighted blanket. Whatever you need, Lovie.

﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍﹍⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣⌣

Wrote this quickly after doing an online job interview, I don’t think it went very well bc I have awful RBF but wish me luck :,)

Should I do a full fledged fic about this? Anyone interested? Okay, bye <3

[allywthsr]

24hrs with Lando | (l.norris)

summary: you also follow Lando‘s daily routine in the new quadrant video

wordcount: 1.8k words

pairing: landonorris x fem!reader

warnings: mentions of smut

notes: requested! Kinda rushed and don’t like it as much as I hoped I would :/

requests are closed!

When the doorbell rang, Lando jumped up from the couch and opened the door, today was going to be hard, but fun, you knew it. You followed Lando and welcomed Ethan and Morgan to your Monaco home, after a quick hug you also said hello to the camera, it wasn’t unusual for you to be in front of the camera, and being Lando Norris’ girlfriend comes with that. Because you were a fan favorite, they wanted you to join him for the next a day in the life video, and who were you to deny their wishes?

The day started with showing the boys and the crew around your apartment, Morgan breaking the case of Lando’s trophy and the next thing was breakfast.

The overnight oats weren’t on your normal breakfast schedule, you were more of a toast person, but for the sake of the video you ate it, making the same jokes as Ethan, saying you were full after a few bites. You stood next to Lando and offered him the rest of yours, he actually kind of liked what he was eating, and wasting food wasn’t good, so he happily ate the rest of yours.

“Yo mate, wanna eat mine too? I only spit slightly in it.“

“Nah, I’m good, I don’t care about Y/N’s spit, but I don’t want to eat yours.“

“I bet you don’t care about her spit, probably eating different things too.“

Lando laughed high-pitched and you blushed, thinking about this morning where he went down on you, making you moan and yanking on his hair until you two really had to get up.

The kitchen was filled with laughter and jokes until it was time for the workout, this was something you were used to, often joining Lando for a workout, but your own workout. You and Jon had created a workout specifically made for you, you weren’t training your neck, but a full-body workout was almost on the daily agenda.

You all went to the small home gym, and Lando looked for the resistance bands.

“They might be in our bedroom.“

“How’ve the workout bands made it to the bedroom?“, Ethan asked while Lando went and grabbed them off his bedside table, again, you blushed and turned around, so you faced the wall, laughing quietly. While the boys gasped you remembered the night before, you two forgot your handcuffs at the last hotel you were in and forgot to get new ones, so yesterday Lando wanted to tie your hands up, he couldn’t think of something else to use but the workout bands, quickly grabbing them from the gym and he could finally tie your hands to the headboard. Clearly forgetting to put them back in the morning.

When Lando came back and found the three of you giggling, well, Ethan and Morgan and you stood against the wall blushing, he knew what the topic was, a slight red tone covered his cheeks as well, he wasn’t ashamed of what people would think, but he knew his friends wouldn’t let him live that down easily.

“I’m not going to comment on that“, Lando grinned and put an arm around your shoulder while turning you back around.

The workout wasn’t as fun as the breakfast was, Lando showed the exercise before the three of you repeated it, and you did work out, but Lando’s workout was harder and with more weight than yours was, lets not even begin with the neck training, you saw Lando suffering every day, but doing it yourself was probably the hardest thing ever. You’ve tried it before, as a joke, Jon barely pulled on your neck, to not hurt it, but you almost cried when he did, and he barely used any weight.

You trusted Lando, and he knew to use barely any weight at all, he slightly pulled the thing on your head and you were already struggling to hold your head straight. With a pout, you looked at Lando and he knew that was your sign to stop, he removed the device from your head and kissed your forehead, to make up for causing you pain.

Morgan commented this with a quiet ‘Aww’, which you smiled away, you weren’t hiding the PDA in front of the camera, but you also didn’t shove it in anyone's face, which was why it always made you a little uncomfortable. You knew this would be all over Tumblr, TikTok, and Reddit when the video came out, you could already hear the comments, not that they would be bad, but the fangirls would freak out, good and bad.

The boys laughed while doing the neck workout, you also couldn’t keep your laugh in, it looked funny, but you weren’t better. The comments from the boys were the funniest too, especially when Ethan made that comment about being pulled by Lando into his crotch when Morgan said he would let go, you let out a laugh, “Y/N has let go before, I know that“, with a gasp, you hit him lightly on the shoulder.

When Lando did it, it was no surprise that he looked brilliant while doing it, you were used to pulling on the rope, Jon wasn’t always around and you tried it once, and weren’t too bad at it, so it was a normal thing for you. You had to almost put your whole body to work to challenge his neck, but you did it perfectly in his eyes.

Ethan and Morgan were surprised by how much power you could put in when doing that, Lando couldn’t be prouder of you, thanking you silently with a squeeze of his arms when you were done.

Next was the protein shake, this also wasn’t something new for you, Jon always provided a shake for you too, and you were happy that he included you like that, ordering you pre-made food when you tell him, you don’t have time to cook a meal.

After the shake, it was time for the cryotherapy, you’ve never done that before, and weren’t too opposed to trying it out either. You knew Lando wasn’t the biggest fan of it, and it wasn’t a normal coldness, it was fucking freezing. The cryotherapy wasn’t too far away from your apartment, so you walked there, getting some steps in and breathing some fresh air, everyone joked about it, but you knew they all would be shaking in a few minutes.

Because you didn’t want to stand there in your lingerie, you changed into a bathing suit and met with the guys in front of the door to the frozen hell, you were given gloves, masks, and the cute headbands, to keep the most important parts of the body somewhat warm. You did check out Lando in his boxers, and you loved the Calvin Kleins on him, the fabric did little to hide what he was trying to cover up, and that got you drooling, not only in your mouth, but you just hoped you couldn’t freeze from the inside.

Together with the boys you got in the cabin and looked at Lando with big eyes, you knew it would be cold, but you didn’t know it would be THAT cold.

When Lando said his mustache is frozen you couldn’t contain but make a little side comment: “Just shave it off then.“ He couldn’t believe you said that, he was proud of his beard and you knew it, you still needed to get used to it.

You crossed your arms in front of your chest to cover your hard nipples a little, right when you did, Lando mentioned how fragile his nipples felt, and the only thing you could do was nod. Yours hurt a lot, not only did they feel like they would fall off any second, but you felt serious pain in them. You prayed the three minutes would go over fast because you couldn’t stay in here longer, you tried to stay near Lando, to get some body heat off of him, but he was as cold as you were. He quickly knew what you were trying to do, so he pressed your chest to his’ and stroked your arms to create some warmth.

“It’s unfair, ginge, they have each other to keep warm, we need to cuddle too.“

Morgan pushed Ethan with a disgusted look away from him and they both laughed. When you pushed yourself away from Lando because it was time to leave, you accidentally touched his nipple, Lando commented: ”Ouch, Y/N, my nipple,“ which made you all burst out in laughter. You were extremely happy when you went through the door and finally felt the warmth of the room, it was way warmer than you thought before, thanks to the cold chamber.

Next was lunch, you were somewhat used to these meals, they weren’t a delicacy, but good enough to eat them, todays chicken teriyaki looked delicious, despite Morgan and Ethan saying otherwise. You and Lando dug into it, quietly rolling your eyes at the boys saying how disgusting it was, you‘d like to have a pizza now too, but that wasn’t on Lando’s meal plan, tho you might order some takeout later when you were sitting in front of the tv, but they didn’t need to know that. You chatted while eating and played some Jenga afterward, you were impressed at how high you were able to build the tower.

The last thing for the video was the simulator, which also wasn’t a new thing for you, especially at the beginning of your relationship, you often sat in the simulator and drove around the different tracks. It was a lot of giggles and snarky comments from Lando, but it was so much fun, you tried your best and almost ended up on top, but around the last corner you slipped off track and straight into the wall. But Lando kissed it better, the two boys made kissing sounds when he pressed some on your forehead, and you blushed again.

The rest of the day couldn’t be filmed because Lando had meetings with McLaren, and no one was allowed to be near him, in case someone could overhear some important things about the car and share it with the world. Lando trusted the boys, but it would be unfair for them to sit around in the flat and do nothing, so Lando send them on a helicopter ride.

In between meetings, Lando had his midday snacks, you stopped following his day because you had your own stuff to do, but after Lando finished all of his stuff, you two ordered some pizza to enjoy in front of the TV.

taglist: @millinorrizz @jamieeboulos @loxbbg @noneofyourfbusinessworld @myownwritings

[pellucid-constellations]

On the Ice

Pairing: College Athlete!Bucky x Figure Skater! Reader

Summary: Sometimes, training gets intense. That's fine, though—Bucky'll be there to take care of his girl.

Word count: 2k

Warnings: Reader is shorter than Bucky (but I'm imagining him like 6'7 in this 😉)

a/n:​​​ Happy one-bucky-fic-a-year to this blog <3 Seriously though this was fun to write!! I missed college athlete Bucky sm 🫶 Thank you for the suggestion @itsswritten :)

Masterlist

~~

Coming to a stop in the middle of the ice, you bent with a heaving chest and placed your hands on your thighs. The cold air of the rink was biting in your lungs but you greedily gulped the air down, anyway, light beaming you in the eye as it reflected off the carved ice beneath your skates. You fought the urge to collapse into the pools of fluorescence. 

Soft, melodic program music faded away until the only sound in the building was your labored breath. You’d been going at it for a few hours and only felt the repercussions now that you were stopped. The burning in your legs was an extra push towards sprawling out on the ice, and you were a moment away from giving in to that urge when the floor disappeared from beneath your blades.

You let out a startled scream, the sound traveling across the ice as your body was whipped around. You spun, making three rotations before the arms around your middle loosened and you felt breath at your ear. 

“Ice time’s over, sweetheart.” 

Bucky placed you back down but his arms never moved from around you. That was a good thing, in all honesty, because you weren’t sure if your shaking legs would hold you up. 

You spun in his arms, gripping his uniform jacket between your fingers as you stared up at him. “Bucky,” you greeted, a breathless smile lighting up your face. 

“Hi,” he grinned back, bringing a hand up to your cheek to steady you as he kissed your forehead. “How’s my girl?” 

“Good! Although, I might’ve overdone it.” 

Bucky shook his head fondly, eyes soft as he held your gaze. “I know you overdid it. You haven’t texted me in two hours. Figured you’d stay up until our practice, but not even a break? You know better than that, baby.”

You scoffed. “I don’t have time for a break. Championships are—”

“Coming up and I have to be at my best, Bucky,” your boyfriend mocked with a playful smile. He lifted you by your waist, your skates barely hovering above the ice, and started making his way to the rink's edge. “I’ve heard it a million times. Doesn’t mean you gotta kill yourself out here.” 

“I’m not going that hard. And I take breaks!” 

“Right, sure. You wanna tell me why your water is completely full then?” 

You stared up at Bucky, your head at his chin as he carried you. “Um, I just refilled it.”

“You suck at lying. You always bite your lip and you can’t even look me in the eye.” 

“Yeah? Well, you’re nosey and a weirdo for checking my water bottle.” 

Bucky only laughed, the material of his jacket rustling against the softness of your workout clothes. He made it to the edge and kept you in his hold, only releasing you once he reached the benches by the lockers. In a series of quick motions, he held your backpack in his hands and was kneeling at your feet. 

“Drink,” he commanded, holding out your water bottle. He patted the side of your calf before drying off your blades and covering them. “You get the axel?” Bucky asked as you obediently followed his command. 

You wiped the water from your lips before groaning. “Almost. I don’t know why I’m blocked right now. I fell on my knee too—that hurt.” 

Bucky tsked and started untying your laces. “The bad one?” 

“Unfortunately. I guess I actually did take a break because I had to lay on the ice for a little while after that one.” 

Bucky tugged your leggings from the confines of your skates and rolled the left leg up to reveal the dark bruise etched on your skin. It seemed to linger there at all times, getting darker or lighter depending on your week. It wasn’t broken, however, and that was considered a win. 

Bucky ran his fingers over the skin gently. It matched the fading bruise on his cheek, in a way, and you considered the ridiculousness of the sports your chose as your boyfriend kissed your knee and pulled your the leg of you pants back down to your ankle. 

“Y/n,” Bucky chastised, slipping the skates from your feet. He set them aside and pressed his side against yours as he sat on the bench. He took your chin between his thumb and finger. “This is why I don’t like you at the rink alone. I don’t want to show up to practice and find you passed out on the ice.”

You knocked your head to the side, a small smile seemingly permanent on your lips. Bucky was so pretty to look at. “That won’t happen, Buck. I’m a professional.”

“Professional pain in my ass,” he grumbled, but the sound was muffled at the end because you had your lips pressed against his. 

He met your touch with mirrored enthusiasm, sliding his hand from your chin to the back of your neck. You broke apart far too soon for Bucky’s liking, an accusatory glare in your eyes letting him know you had only kissed him to distract him while you formulate a response. 

“You’ve got some nerve, Barnes, you know that? What about when I watch you on the ice and you’re provoking people into smashing your face in, huh? Talk about a professional pain in the ass—you’re the poster boy of pain in the ass.” 

Bucky kept your face in his hand, brushing his thumb along your cheek as you went on your tirade. He was only retaining about half of the words that came out of your mouth, but that was your fault; you should know better than to kiss him into shutting up. 

“Last month you had a bloody nose that wouldn’t stop bleeding for an hour! I was next to the penalty box and I couldn’t even do anything. At least when I get hurt it’s possible for you to—are you even listening to me?” 

Bucky's smile lifted at the corner and he shook his head with a lovesick expression. 

You let out an affronted gasp. “You’re the one that started all of this and now you’re not even—” 

Your words were cut off by Bucky pulling your face forward and smashing his lips against yours. A strangled sound left the back of your throat, but you kissed him back just as quickly. A small smile was shared between lips, and you could feel a lingering sense of urgency in the pace he set; clearly, he was expecting the rest of his team to come in at any moment. 

You pulled back but he followed your lips as they attempted retreat. 

“Bucky,” you mumbled against him. “I was talking to you.” 

He hummed. “I know, baby.” He stayed close enough for you to still felt his words as he spoke them. “But you started it. You know I can’t help myself when it comes to kissing you.” 

You held his gaze, your playful glare matching the smile you struggled to hold back. You went to kiss him again, but the sound of the rink’s double doors smacking against the wall echoed in the space and your incoming kiss turned into you pushing away from Bucky and rising from the bench in one too-quick motion. 

Your knees (and the rest of you) weren’t entirely prepared for the movement. Your body shook and parts of you gave out as your feet began to soak up the chill from the concrete beside the rink. Bucky was there though—as he always was. He jolted up and mimicked his hold on the ice, his chest at your back as he wrapped his arms around your middle. 

“Whoa, y/n. Careful, baby. Saw your knee start to give out.” 

“Bucky, you can’t—” 

But it was too late. The sound of whistles and taunting jabs filtered past the locker room door, the rest of Bucky’s team entering with sly smiles and raised brows.

You knew the team and knew that their teasing was harmless, but you weren’t completely used to the way men showed each other affection just yet. Especially not when there was twenty of them all the size of small bears. 

“Hey, Miss Olympics,” Sam winked. “You and Buck look awfully comfortable over there. Don’t steal him for too long—we need him on the ice.”

You laughed but cringed internally, pushing against Bucky’s hold that refused to relent. 

“Shut up, Wilson,” Bucky called over your head. “I’ll get on the ice when I want.” 

A few other players greeted you with teasing smiles and you felt your face burn brighter with each passing moment that Bucky didn’t let up. You glanced over your shoulder, expecting him to look similarly mortified, but Bucky only looked back with a wide grin and pressed a loud kiss to the side of your temple. 

“What, you embarrassed of me, baby?” 

“What—no! But aren’t you sort of, I don’t know—aren’t you embarrassed? To be like this in front of the rest of the team? Other guys I’ve dated—” 

“I don’t know what other guys you’ve been with, sweetheart, but they’re a bunch of idiots. I’ll show you off whenever I get the chance.” He pressed you back down on the bench with a smile and brushed away the flyaways around your face. “And I talk about you enough to where it doesn’t really matter if they see us. They expect it.” 

“Barnes, get the hell on the ice!” came a call from the rink. 

Bucky hooked his chin over his shoulder. “Yeah, yeah! Got it!” He turned back to you and crouched before your seated position, gathering your face in his hands to plant a loud, dizzying kiss to lips. “You’ll get back to the dorms okay?” 

“Um, yeah,” you replied, disoriented by the onslaught of affection. 

“Perfect. See you later then.” 

“Barnes!” 

Bucky rolled his eyes and gave your face a soft pat before sliding onto the ice. “I was clearly busy.” 

[primitusperformance1]

There are many online personal trainers who specialize in weight loss and can provide guidance and support from the comfort of your own home.

Here are some steps you can take to find a good online personal trainer for weight loss:

Do your research: Look for online personal trainers who specialize in weight loss and have good reviews from previous clients.

Consider their credentials: Check the trainer's qualifications and certifications to ensure they are qualified to provide fitness and nutrition advice.

Look for personalized plans: A good online personal trainer should provide you with a customized plan based on your goals, fitness level, and lifestyle.

Check their availability: Make sure the trainer can accommodate your schedule and provide ongoing support as needed.

Compare prices: Compare the prices of different trainers to ensure you are getting good value for your money.

Some popular online personal training platforms include Fitbit Coach, DailyBurn, and MyFitnessPal. You can also search for individual personal trainers through online directories or social media platforms.

[robertasgym]

Do This For 7 Days Reshape Your Body

Try today's workout in 7 days if you want to burn calories and body fat. With these effective workout routines you can do at home you will surely see some changes in the body.

Do your best to perform these exercises on a daily basis. That way, you’ll be able to see results quicker! Good luck and let’s begin the workout!❤️💪

**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos every day from Sunday to Friday!

Source: youtube.com

[freeonlineworkouts]

Quick Workout Video: What are Cardio Exercises at Home?

[juliettewooten]

Full Body CHRISTMAS HIIT WORKOUT (light weights, low-impact, easy to fol...

[colebabey888]

From Morning Routine to Nighttime Rituals | IT GIRL DIARIES

Becoming an IT Girl means embracing a lifestyle that balances beauty, productivity, and mindfulness. Let's take a look in the daily life of your ideal IT Girl...

Morning: Energizing Start 🎀

The IT Girl starts her day early, around 6 AM, with a refreshing glass of hot lemon water to detox and hydrate. She follows this with a quick workout, like indoor cycling or yoga, to get her blood flowing and boost her energy for the day ahead. After her workout, she treats herself to a skincare routine with gentle cleansers, serums, and sunscreen, focusing on achieving that effortless glow.

For breakfast, she enjoys a nutritious green juice, packed with spinach, kale, and ginger, which supports her clear skin and nourishes her body from within. She also takes a few moments for mindfulness practice, like journaling or meditation, to set positive intentions for the day.

Mid-Morning: Work Mode 🎀

By 9 AM, she’s in full productivity mode. To stay organized, she uses a to-do list or productivity app to break her day into manageable tasks. Whether she’s running a business, working on creative projects, or attending meetings, she prioritizes efficiency while taking short breaks to prevent burnout.

Lunch: Balanced and Light 🎀

For lunch, the IT Girl opts for a light, clean meal, like a salad with lean protein or healthy fats. She avoids processed foods and sugars, sticking to a nutrient-rich diet that keeps her feeling energized. During her break, she might catch up on reading or listen to a podcast that aligns with her personal growth goals.

Afternoon: Social and Active 🎀

In the afternoon, she may meet with friends, colleagues, or network with like-minded individuals. Socializing is a key part of her lifestyle, but she also remains selective about the company she keeps, ensuring her circle is supportive and inspiring.

To stay active, she might sneak in a quick walk or stretch, especially if she’s been working at a desk. Physical movement is important, even during a busy day, to maintain that IT Girl energy.

Evening: Wind Down in Style 🎀

As the day winds down, the IT Girl prepares for a relaxing evening. After finishing her tasks, she switches to self-care mode with an evening skincare routine, focusing on cleansing, moisturizing, and perhaps a face mask. She also enjoys a warm bath or some light stretching to soothe her body.

For dinner, she sticks to whole, unprocessed foods, such as grilled vegetables and lean proteins. The evening is her time to unwind, reflect, and recharge for the next day. She might do some light reading, indulge in a creative hobby, or spend time with loved ones.

Nighttime: Sleep Rituals 🎀

By 10 PM, it’s time for her nighttime rituals. The IT Girl knows the importance of quality sleep for her beauty and productivity. She turns off screens at least an hour before bed and enjoys a cup of herbal tea. Finally, she practices gratitude journaling to reflect on her day, setting a positive tone for the next morning.

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xoxo, @colebabey888

www.thedigitaldollar/gumroad.com

[theelvishfiddler]

AN ARTIST'S GUIDE TO HANDS

No, sorry it's actually not an artist's guide to drawing hands. Those are just warmup studies (which I'll talk about in this post.)

This is a guide to Your Hands and how to take care of them when making art.

No one ever sits down and teaches artists how to take care of their hands. They didn’t even teach me this while I was in art college. This is just what I've learned myself through years of pain and scouring the internet for advice.

This is going to be a long one and geared towards illustrative traditional/digital/pen/pencil artists specifically, but artists of other mediums and crafts should take care of their hands too! Well, we all should take care of our bodies in general, but this is about hands.

(advice is below the read more)

First off I'm not a professional or anyone with actual medical advice. I'm just some guy with chronic hand pain who makes art. This advice is free for you to use or discard.

WARMUPS!

Ever sit down in the morning to draw and wonder why your art is so stiff and looks so much worse than what you were drawing last night? It's because you didn't warm up!

You know how for physical sports they all warmup and do stretches before getting into the actual sport. To prevent injuries and all that? Yeah, it's good to do that for art too.

One way to warmup is to just draw lines. Try to keep them as straight as you can. Going up and down and diagonal. Draw squares. Big squares. Small squares. Circles! You are warming up, keep it loose and relaxed! Basically just scribble away.

(examples. I usually keep going until there is no paper white left. This can double as practice for drawing straight lines without a ruler, which is a great skill to have when freehand city drawing.)

Before hopping right into drawing people you can try doing some quick gesture drawings. Line of Action has timed sessions with a large variety of clothed or nude models. I usually do the 30 min class as it has a nice balance of short and long timed poses. The point isn't to draw nice art, but to warm up. Try to get the basic form down, not the details. I find that doing a full class session can really help my drawings feel more loose and grounded in reality for the rest of the day.

Some examples I found in my folders. I suggest looking into what a line of action (not the site) is and giving it a try with some of the studies!

COOLDOWNS!

For sports it's to return your body back to your everyday baseline after a workout.

Example; you are working on a big project! A masterpiece! It's detailed and cool! You have been focusing on this for hours and drawing so intensely. But you need to stop working for the day.

A cooldown is for winding down out of the go go go mindset. Put away the big project and do a couple small doodles and sketches. You are relaxing your hand and letting it stretch out. Keep the sketches loose. Let the art happen slowly. Don't polish anything, that can happen another day. Just ease yourself out of drawing.

...

Cool! Now we get into the meat of this thing.

HAND PAIN

How to avoid it and how to manage it if you already have it.

I love you artists and creatives, I am begging you to please take care of your most important creative tools. I really don't want this to sound like scare tactics like "oooh you better do this or blah blah!" Nope. I just had to learn all this the hard way and I'm extremely passionate about it.

Take this advice or don’t ╮(ﾟ～ﾟ;)╭ I can't tell you what to do, I'm not your dad

Adjustments and Small Solutions

If you are feeling physical discomfort while drawing there are many different solutions to try! Here are some suggestions that may or may not work for you.

Hold your pencil more loosely. Stop gripping that thang so tightly!!! Relax that hand! They make these… squishy pen grip things... I think they are called Adaptive Pencil Grips or Adaptive Writing/Drawing Aids? They stop your hand from being all cramped up by making your drawing tool wider. It's going to take a bit of time to adjust to drawing with it, but it's worth it for those who hold pencils too tightly.

Don't press as heavily. For traditional art, if you find yourself pressing really hard to get darker lines try moving to a softer pencil. Most standard pencils are HB, the B pencils have softer graphite. Experiment until you find the right one for you. For Digital, adjust your pressure settings so you don't have to press as hard to get thicker lines. You should not be pressing so hard all the time, it wears out both your hand and your tablet! It takes a bit of time to adapt to pencil or pressure changes. Try doing some unimportant sketches, they don't have to be good. You are just training your hand and mind to adjust using less pressure.

Draw with your arm and not your wrist! It's small repetitive motions that cause the most strain. You probably hear this one a lot, what does it even mean? It means moving your arm with the motions of your line, and trying not to make too many tiny movements with your just your fingers or wrist. This one is hard! It takes time and conscious thought to change the habit. Tips? Work bigger. Zoom in more. Use bigger sheets of paper.

(Motions exaggerated for a clearer example)

Change the angle of your drawing surface. They make angled tablet holders, angled desks, angled desktop raisers. Experiment, find and angle that is comfortable and the one that causes the least pain. (It's also good to make sure you don't have to hold your head at an uncomfortable angle when drawing. Staring straight down or hunching over a paper flat on the table can cause pain!)

Compression Glove? Wrist brace/tensioners? Some folks use them and I've been thinking of getting one for years now. I can't give advice on this one, because I don't have experience with it. Look into it if you want!

Managing Pain

First things first.

IF YOUR HANDS START TO HURT WHILE YOU ARE DRAWING. STOP! Put the pencil/pen/paintbrush/whatever down. The art will still be there for you to continue tomorrow.

I know from experience that it's extremely hard to pull away when you are hyper focused on an art piece. It's hard to remember all sorts of basic needs like food or bathroom when hyper focused. But you Need to stop when you feel that pain. (Preferably even before the pain…)

Take Breaks! Let your hands rest when you can. Just like a machine, if you don't schedule maintenance, the machine will schedule maintenance for you. Often that means having to wait a few days for it to return to functional. Best to take a day off from heavy usage or take an occasional 30 min break throughout the day to let your hands rest.

Stretching is important! Full body stretches are good; your arms, shoulders, neck, and spine are all connected, but I'm specifically talking about HAND and wrist stretching. There are a lot of stretches and massages for carpal tunnel and arthritis out there. I find they work for hand pain in general. Move into and out of each stretch slowly. Do not push a stretch if it hurts!! Be gentle!!

I am not a qualified professional and I will not be giving out specific stretches (that is beyond my personal comfort level). There are other artists out there who have made helpful stretching info-graphics which are cool, but I will not be because i don't want to be responsible for someone accidentally hurting themself. Ask your doctor for stretches & advice or look some up on your own.

Don't feel bad about forgetting to stretch frequently! Of course it is good to do it regularly and frequently, but I would be a hypocrite if I said that I remember to stretch daily. Setting timers for stop and stretch sessions can work for some people, but also doing stretches whenever you remember is fine! If you are sitting on the toilet you can idly do some hand stretches. On the bus? Laying in bed? At the beach? Do a couple stretches! Even just once a week is better than… nonce a week.

Using Cold or Heat to treat pain. If you really overdid it, put your hands in some cold water or wrap a cloth around an ice pack and apply it to your hand. Cold works best for me, but warmth works for others. This is just pain reduction and reducing inflammation from overuse! This is not a permanent solution.

If your hand hurts a lot! Frequently! Talk to your doctor? Idk mine has never given real advice. Just gently poked my hand and told me there isn't much to be done about it :/ but there are really good doctors out there who will care and give helpful advice!

Again. IF IT HURTS TO CONTINUE DRAWING. STOP DRAWING! This is not a "no pain no gain" type situation. Drawing so much that you hurt yourself isn't noble, it's just… limiting yourself. You only get one set of hands. These things are very handy to have.

Other Advice

Things I couldn't figure out how to fit into the earlier sections.

Your other hand can't handle the strain! Lets say you hurt your drawing hand... the other hand is right there free to use for art. Right? Wrong. Your other hand can't keep up with the demand, it hasn't been trained to the same extent as your dominant hand, it does not have the built up muscle. If you want to use that hand for drawing you are going to have to use it s l o w l y and train it bit by bit over a long period of time. When I tore a tendon in my right hand I decided to just keep drawing with my left and I got Really Good at it. It only took like two months before my left hand hurt too much to move. Then I had 0 functioning hands to pull up my pants. Not fun!!

People who draw on phones. That is extremely impressive! I'm amazed by the things people can create on such a small space. But phone artists are the ones I see most frequently mentioning hand pain. please please please make sure you are taking breaks. Would a stylus work instead of using a finger?

Outside of Drawing. Sometimes it's things outside of drawing that are causing the pain. For me there are multiple sources, but I also have tiny baby hands. Holding a phone too long causes pain. The handheld mode for my Switch causes A Lot of pain. The way my hand rests while typing on my laptop hurts! Playing tense videogames for too long hurts! Find the source of your pain and make some changes. The same things will apply to most; take regular breaks, do some stretches, and find soft things to prop up or rest your arms on.

Change your Artstyle. This one is more of a last resort. You might have to change your art style if you are getting sharp pains every time you draw. I loved drawing tight clean lines and many small fancy details, but drawing like that left me in so much pain at the end of the day. In 2023 I had to take the better part of year off from illustrations just to learn how to sketch and draw more loosely. I had to learn how to be gentle. To stop gripping my pencil so tightly. Learn! Adapt! You might discover a new style that you love even more!

A lot of this stuff gets more complicated in a work setting where you have to draw fast and long in order to get paid. Things like reducing your workload can help, but that can be... financially rough. But outside of that, it’s ok to be a slow artist. Going full steam and hurting yourself is not worth it.

Aaaaaanyway, thats all folks. Today's rant brought to you by me! The guy with chronic hand pain who always forgets to stretch! The guy who got frustrated with a sketch yesterday and decided to push to keep drawing for just one more hour! The guy who woke up this morning and had to spend 2 hours massaging and stretching their hands. The guy who probably shouldn't have typed all of this out because ooww ow ouch

If your hands do hurt, it's going to be ok! You don't need to be a speed demon who draws all the time. It's ok to take your time and take frequent breaks. You are going to do great things! Just be gentle with yourself...