#sports nutrition course

[igmpi]

Elevate your knowledge with our Advanced Sports Nutrition Course Learn how to optimize athletic performance through diet, supplements, and recovery techniques. Caption: Master the art of sports nutrition with our comprehensive certification. Perfect for athletes and fitness enthusiasts.

[shiftgolf]

Maximizing Longevity and Performance in Golf: The Synergy Between Exercise, Nutrition, and Wellness

Introduction:

Golf is often seen as a sport that can be enjoyed well into the later years of life, making it unique compared to many other athletic pursuits. However, while golf may not seem as physically taxing as other sports, it places distinct demands on the body that require attention to both fitness and nutrition. For golfers looking to maximize their longevity, maintain high performance, and enjoy a long, healthy life on and off the course, the combination of exercise and nutrition cannot be overstated. At SHIFT TRAINING, we are committed to helping you unlock your full potential and live vibrantly with a balance of physical activity and proper nutrition.

The Benefits of Regular Exercise

It’s no secret that regular exercise offers tremendous benefits for our overall health. From cardiovascular health to musculoskeletal fitness, staying active is key to maintaining vitality, particularly as we age. Golfers, in particular, can experience significant improvements in their game by maintaining a consistent exercise routine.

According to extensive research published in the Canadian Medical Association Journal, there is “irrefutable evidence” that exercise significantly lowers the risk of a range of chronic illnesses, including heart disease, cancer, osteoporosis, depression, high blood pressure, diabetes, and obesity. In fact, physical inactivity is often listed as one of the major risk factors for these conditions. For golfers, who spend significant time walking and swinging clubs, exercise goes beyond disease prevention—it directly translates to better performance, increased stamina, and reduced injury risk.

Cardiovascular Health

Cardio exercise such as walking, jogging, or swimming improves heart health, helping you maintain stamina for those long rounds of golf. Walking the course, rather than relying on a golf cart, can provide a great cardiovascular workout. According to research, walking 18 holes equates to covering 4-5 miles, which is a substantial contribution to your daily physical activity goals.

Muscle Strength and Flexibility

A strong and flexible body is key to maintaining a smooth and powerful golf swing. Strength training exercises, particularly those that target the core, back, and legs, help golfers maintain proper form and generate greater force when hitting the ball. Flexibility exercises, such as yoga or dynamic stretching, prevent stiffness and ensure that muscles are supple, reducing the risk of injury and enhancing range of motion.

Balance and Coordination

Balance is a crucial aspect of golf, and exercises that challenge your balance can improve your golf swing mechanics. Incorporating balance-focused workouts, such as stability ball exercises or single-leg activities, into your routine helps enhance coordination, translating to more consistent and accurate shots on the golf course.

Nutrition:The Building Blocks of Optimal Performance

While exercise forms one half of the wellness equation, nutrition is the other crucial element. Proper nutrition not only fuels the body but also supports recovery and injury prevention. For golfers aiming to maintain peak performance, a balanced diet is essential to optimizing energy levels, enhancing focus, and supporting overall well-being.

Macronutrients: Carbs, Proteins, and Fats

For athletes, including golfers, the three main macronutrients—carbohydrates, proteins, and fats—play specific roles in fueling performance and recovery. Carbohydrates are the body's main energy source, especially during long rounds. Foods like whole grains, fruits, and vegetables provide the necessary fuel to maintain stamina throughout the day.

Protein, on the other hand, is vital for muscle repair and recovery. After a strenuous workout or round of golf, incorporating high-quality proteins such as lean meats, fish, eggs, and plant-based options helps rebuild muscle tissue and prevent fatigue.

Healthy fats, found in nuts, seeds, avocados, and olive oil, are important for overall cell function and maintaining energy levels during prolonged periods of activity.

Micronutrients: Vitamins and Minerals

In addition to macronutrients, golfers must focus on their intake of essential vitamins and minerals. Micronutrients such as vitamin D, calcium, magnesium, and potassium play key roles in bone health, muscle function, and overall vitality. For instance, magnesium helps regulate muscle contractions, while potassium balances fluid levels, helping to prevent cramping during prolonged physical exertion.

Vitamin D and calcium are particularly important for bone health. Given that golf requires significant rotation through the spine, hips, and shoulders, maintaining strong bones is essential for preventing stress fractures or joint issues.

Hydration

Dehydration can negatively impact focus, coordination, and stamina. Given that a round of golf can take several hours, it’s crucial to stay properly hydrated before, during, and after playing. Water should be the go-to beverage, but electrolytes, particularly sodium and potassium, are also essential, especially in warmer climates. Without adequate hydration, even small imbalances in your body’s fluid levels can lead to decreased performance and increased injury risk.

The Role of Supplements in Supporting Performance

Despite our best efforts to maintain a well-rounded diet, it can be difficult to meet all our nutritional needs through food alone, especially for athletes or those with demanding schedules. Nutritional supplements can fill in these gaps, providing essential nutrients that support fitness goals, boost recovery, and enhance physical performance.

The Peak Performance Pack

One supplement we recommend at SHIFT TRAINING is the Peak Performance Pack, which has been clinically proven to reduce free radicals in the body. Free radicals, if left unchecked, can cause oxidative stress, leading to premature aging, muscle fatigue, and a decline in physical performance. By combating oxidative stress, the Peak Performance Pack can help extend both lifespan and quality of life.

In two separate human clinical studies, the Peak Performance Pack was shown to significantly reduce the presence of free radicals. The antioxidants in this supplement, such as vitamins C and E, along with plant-based compounds like flavonoids, help neutralize these harmful molecules, protecting the body from oxidative damage. For golfers, this means enhanced recovery times, less inflammation, and improved endurance.

Incorporating supplements such as the Peak Performance Pack into your routine allows you to address nutritional deficiencies, enabling your body to perform at its best. We firmly believe that every client at SHIFT TRAINING should experience the transformative benefits of this product.

Exercise and Nutrition for Longevity

Longevity in golf, and life in general, is largely determined by the choices we make regarding our health and wellness. By committing to regular exercise and maintaining a balanced, nutrient-rich diet, you can drastically reduce the risk of age-related diseases and improve your quality of life for decades to come.

At SHIFT TRAINING, we encourage our clients to focus on the following strategies for lasting wellness:

Consistency is Key:

Whether it’s regular gym sessions, a home workout, or simply walking the golf course more often, consistency in physical activity is essential for building and maintaining fitness over time.

Progressive Strength Training: 

Resistance training, particularly focusing on core strength, helps golfers maintain posture and reduce the risk of injury. Strong muscles also support better golf performance, allowing for longer drives and more stability through each swing.

Dynamic Flexibility: 

Stretching before and after your workouts or rounds of golf is key to preventing stiffness and injury. Dynamic stretching, which involves moving your muscles and joints through their full range of motion, ensures that your body remains limber and ready for the physical demands of golf.

Adequate Recovery: 

Taking rest days and ensuring you get proper sleep allows your body to recover from the stresses of physical activity. Nutrition also plays a critical role in recovery; consuming the right balance of protein, carbohydrates, and fats after workouts ensures that your body can repair itself and be ready for the next round.

Mindful Eating: 

Fueling your body with high-quality, nutrient-dense foods gives you the energy you need for peak performance. We encourage you to focus on whole foods that are rich in essential nutrients, while also considering supplements that can support your specific health goals.

Conclusion: 

Embrace the Journey Toward Wellness

By focusing on regular exercise, proper nutrition, and smart supplementation, golfers can experience not only enhanced performance but also a longer, healthier life. At SHIFT TRAINING, we’re here to help you on your journey toward optimal wellness—whether it’s improving your golf game, maintaining fitness as you age, or simply living a more active lifestyle. Together, we can unlock your full potential and ensure that you enjoy every round of golf for years to come.

[dy-patil-university-navi-mumbai]

Unlocking Unique Career Paths With Various Courses In Mumbai

In today’s fast-evolving world, students have a plethora of specialized courses that pave the way for distinctive and rewarding careers. If you’re passionate about solving mysteries, improving athletes' performance, or understanding the psychological aspects of sports, degrees in forensic science, sports nutrition and sports psychology might be your ideal pathway.

This article delves into these unique fields, highlighting top B.Sc. Forensic Science colleges in Mumbai, along with sports nutrition and sports psychology courses available across India.

B.Sc. Forensic Science: A Pathway to Uncovering Truth

Forensic science is an intriguing field that merges science with criminal justice. Pursuing a B.Sc. in Forensic Science allows students to become experts in analyzing crime scenes, gathering evidence and helping solve criminal cases. Mumbai, being a hub of educational excellence, hosts several prestigious colleges offering this course. These institutions equip students with the necessary skills in forensic biology, toxicology and fingerprint analysis, making them invaluable assets in law enforcement agencies, private investigation firms and forensic laboratories.

Top B.Sc. Forensic Science Colleges in Mumbai:

Institute of Forensic Science, Mumbai: Known for its comprehensive curriculum and hands-on training, this institute is one of the leading forensic science colleges in India.

DY Patil University, Navi Mumbai: Offering a cutting-edge B.Sc. Forensic Science program, DYPU combines theoretical knowledge with practical experience, ensuring that students are well-prepared for real-world challenges.

Sports Nutrition: Fueling Performance Excellence

As the importance of sports and fitness continues to grow, the demand for qualified sports nutritionists is on the rise. A degree in Sports Nutrition focuses on understanding the dietary needs of athletes and fitness enthusiasts to optimize their performance. This course covers various aspects of nutrition, physiology and metabolism, enabling students to design personalized nutrition plans for different types of sports.

Top Sports Nutrition Courses in India:

DY Patil University, Pune: DYPU offers a specialized program in sports nutrition that combines classroom learning with practical sessions, ensuring students gain a deep understanding of the role of nutrition in sports.

National Institute of Nutrition, Hyderabad: Known for its research-oriented approach, this institute provides a well-rounded course in sports nutrition, preparing students for careers in fitness centers, sports teams and health clubs.

Sports Psychology: Understanding the Mind of an Athlete

Sports psychology is a critical field that explores the mental aspects of athletic performance. It’s an ideal choice for those interested in helping athletes overcome psychological barriers, enhance focus and manage stress. A course in Sports Psychology covers areas such as motivation, performance anxiety and team dynamics, providing students with the skills needed to support athletes in achieving their full potential.

Top Sports Psychology Courses:

Tata Institute of Social Sciences (TISS), Mumbai: TISS offers a well-regarded program in sports psychology, focusing on the psychological factors influencing sports performance.

DY Patil University, Pune: DYPU’s sports psychology program blends theory with practice, offering students opportunities to work with athletes and teams during their studies.

Conclusion: Pursue Excellence at DY Patil University

For students looking to pursue specialised careers in forensic science, sports nutrition, or sports psychology, DY Patil University (DYPU) stands out as a premier choice. With its state-of-the-art facilities, experienced faculty and strong industry connections, DYPU offers comprehensive programs that not only impart theoretical knowledge but also provide practical experience. The university’s commitment to excellence ensures that graduates are well-prepared to meet the demands of their chosen fields and excel in their careers.

Choosing DYPU means choosing a future of innovation, expertise and success. Whether you aim to uncover truths in forensic labs, optimise athlete performance through nutrition, or understand the psychological intricacies of sports, DYPU provides the foundation you need to thrive in these exciting and dynamic careers.

[drowning-rabbit]

marked up: spencer reid x artist!reader (spencer and the team)

part two of a drawn-out lullaby, based on my artist headcanons here. but each can be read separately! requested by @bookishnerd1132

word count: 1k

summary: spencer arrives late to work on the return from the holidays, leading to an interesting conversation with the BAU. fluff, suggestive

the first thing the team had noticed was the energy shift when spencer walked into the bullpen two minutes late. this was an odd occurrence for the man who stuck to his routine conscientiously. he hated being late, and it had only happened once so far in his career with the BAU. derek morgan had worsened the blow that day by slapping spencer’s back and making a joke about a late night. spencer, of course, choked and flushed bright red. then, he shut down immediately and remained closed off from embarrassment for most of the day. his explanation of why he came in late would never suffice to derek, who was convinced his favorite pretty boy had found a late night escapade. by the end of the day, even penelope was asking if he had found a special friend. so after the first time, spencer set his alarm half an hour earlier to guarantee it would never happen again. and it hadn’t, until today.

the second thing they had noticed was that he did not seem bothered by his untimely arrival. the first time he was late, he glanced nervously at gideon’s office as if he was waiting for a scolding about a few measly minutes. they remembered words spilling from his lips as soon as he rushed through the door, apologies and explanations tangling together in a flurry as he flung his messenger back onto the back of his chair.

this morning, three days after the holiday, spencer strolled in late like it was his daily routine. he looked well-rested, unusually so. he was not plagued by the usual nervous energy that surrounded him. instead, he almost seemed giddy.

when he made it to his chair and set down a light yellow travel mug on his desk, derek morgan immediately invaded his area of the office.

“reid.” he said shortly, eyeing the other man with calculated suspicion.

“morgan?” spencer questioned, and derek was already profiling. clearly flushed cheeks, a slight glow to the skin. he was also sporting slightly unkempt hair - and peeking out behind the collar of his shirt was some kind of black ink.

“what’s going on with your neck?” he pointed to the back of spencer’s plaid button-up.

“my neck?” spencer instinctively brought his hand up to the back of his head, feeling around for a bug or a stray hair. there was nothing. when he realized what derek was talking about, he blanched completely.

spencer had woken up completely rested, although late, this morning after another night of your doodles on his back. the marker had indeed done its job in lulling him to sleep. in his rush to make it to the bullpen on time, he had forgotten to wash it off of his skin.

“what about my neck?” he squeaked out in a half attempt at feigning disinterest.

“you look like you’ve seen a ghost, pretty boy. you must know what i’m talking about.” derek teased relentlessly. spencer decided to stall.

“actually, the lack of blood flow to the skin is a nervous system response called pallor and it can result from many things like anemia, poor nutrition, frostbite-“ derek placed a gentle hand on his shoulder, making him pause.

“the ink, genius. you got a back tattoo over the holiday?”

“no! i - well, yes. um… sure?” spencer choked out. he hadn't told the team about you yet. not that he didn't want to, it just never came up.

“oh, penelope, baby girl you have got to see this!” derek headed towards penelope’s office, practically skipping. it would have been hilarious if it wasn’t at his own expense. at the commotion, jj and elle headed over to his desk to participate.

"a back tattoo? i never would have thought you would go for that, reid," elle commented, leaning towards him slightly. he rolled his chair back, standing up suddenly.

"its not! tattoos are extremely painful and require extensive research and my skin is sensitive. its- my partner, okay? they’re.. an artist. its - i, this is highly unprofessional! i'm making coffee," spencer sputtered, turning on his heel.

"partner? you?" derek froze in place. him and penelope had arrived at the perfect time to see spencer raise his arms to comb through his hair in exasperation. as he did, his shirt rose slightly. at the bottom of his back lay an expanse of red marks, accompanied by a small cursive word.

penelope squealed loudly, causing spencer to drop his arms and scurry off to the break room.

she was practically bouncing on her heels. "his back said mine, derek!"

"is anyone going to mention he already has coffee?" jj added.

"and that is not his mug."

[bee-wg]

PROLOGUE:

Our family isn’t too big. Ever since my grandparents moved to their cottage by the lake, It's just been the three of us. I don't even bring my teammates or friends home. And all the peacefulness is about to change. 

“Ahh Shit- Sorry!” the fumbling buffoon said. 

“Language, sweetheart. David! Could you help him pick it up? I'm tidying up the kitchen,” My mom replied. 

“Coming!” My dad sprints down the stairs. 

“Oh, Pumpkin, you're all grown up! Are you prepared for the semester?” Dad gestured to the culinary tools scattered across the floor. 

“Yes, of course. Sorry about the mess,” he replied. The “Pumpkin” in question is my cousin, Theo. He's about to attend a college in the city to study culinary arts… or something. And, of course, he’s sharing the room with me. Not for long, though. I have a few buddies who have invited me to share a room with them. They reek, but it's a necessary evil. 

“Jay,” my dad asked, nudging me, “Remember when you guys used to play house together every summer?” 

“Yes, then he bit me and we never talked again,” I deadpanned. 

“Oh come on, he was just a kid,” Dad retorted. 

No, he wasn't. He was a little demon that stole my pretend credit card. My hand still itches thinking about that vicious attack. 

I put down Theo’s luggage and bit back the argument. “I'll go back to the car to see what’s left.” 

“Alright bud, thanks for the help.”

“No problem.” He could probably thank me by asking what happened at football camp, but what do I know? It's not like we haven't talked about football the entire summer. We could be doing that right now, on the deck with some ice-cold beer. But the twinky little “Pumpkin” needs help, and I have the muscle for it. 

God, I wish the summer was over already.

***

“Hahahaha Exactly! I have never seen Chloé like that before.” Dad laughed.

“Right? Who knew mom had sass in her.”

Mom's competitiveness was kicked off by Theo's presence. The kitchen has basically been a war zone for the past two weeks.

Looking down at my watch, the light flashes on.

6 kilometres down, 5 more to go.

It’s been a while since I’ve had a good morning run with Dad like this one. The ocean breeze flowing past my hair and the faint rays of sunrise brought back some old memories. 

Regulating my breathing, we slowed down for a second.

“Damn, son - your stamina has gotten so much better this past year.”

“The football camp really made you put up 20 pounds of pure muscles too, I’m glad I recommended you there.” Dad beamed proudly at me.

“You’re not too bad yourself, for an aging old man.”

I still get the same rush every time he compliments me. It’s like a reassurance that I’m doing something right.

“Hahahaha, you won’t be saying that when you’re one foot in your 40s; it’s basically death by fossilization.”

Dad has always been modest with his body, but everyone who knows him either admires his body, wants him, or is jealous of him and I am the same. Ever since high school I’ve been inspired to be like him. Even with the 15 pounds of muscle I have over him, I’m still lacking in so many ways. He just has the confidence to own it.

“Want some water?”

“Oh, right, of course. Thanks.” I took over the ice-cold bottle.

“About that training camp, I should request the school board to have the team register next summer for the training course. High school kids these days don't care about sports as much no more.” Dad said

“Speaking of which, remember your friend Lancaster who got held back for two years?”

“Yeah, Avery. He used to scold me when I didn’t take the nutrition classes with him. Haven’t hung with him in a while though.”

“Well, he probably won’t scold anymore. The kid got too cocky after getting a full sports scholarship and gained 70 pounds of fat in the summer. The university probably revoked the funds. Hope he didn't take it too hard.”

“Shit, that’s awful. I didn’t expect it to be him out of anyone. He was a damn good receiver.”

We resumed the pace, avoiding some rogue cyclists on the way.

Crazy to think the weight could creep up on Avery Lancaster of all people. I should watch out for myself too. I have good genes from dad so it probably will never happen, but the new influx of delicious food from Theo and my mom’s little competition definitely doesn’t help. At least it keeps the brat out of my room.

“Dad, I think I’m not going to move in with Brad and the guys.”

“Why the sudden change of heart?” 

“Well first of all, as much as I love them, the guys stinks. Second of all, Theo is not as much of a blood-sucking gremlin as he was before. And I don’t think I’m ready to say goodbye to you guys.”

“Plus, How can I leave when the thing with mom just got interesting.”

“Staying for the family drama, huh?” He chuckled.

“We’re happy to have you for as long as you want, Jay. Truth be told, your mom has been crying about it for weeks. We’re both not ready to say goodbye too.”

“Tell you what, Chloe and Theo probably have some fancy lasagnas waiting for us back home; let's cut through the forest and head back early to celebrate.” He said, practically drooling.

“Lasagnas for breakfast?”

“Wait, You just want the Lasagnas. Don’t you?”

“Hahaha, Maybe.”

“Well, don’t get too drawn in, or you’ll end up as Hansel in the candy house.” 

He laughed like it was the funniest thing in the world.

That would be funny to imagine though, cause Dad is anything but a glutton.

Chapter 1 ->

[azsazz]

Over Ice

Hockey!Rhysand x Reader

Summary: Anon Req: I think we could really have fun with the different courts and Illyrian values on a thematic basis but ALSO if the reader is in something very artsy and hasn’t really been into sports and then she’s walking around Campus and BOOM right smack dab into Broody McBrooder!! She THEN finds out he’s the tutor for one of her hardest courses (personally Psych would be a good one) and they become super duper close with him and the team!!! She decides to wear Cass’ jersey to make him mad and when he finally gets a hold of her after the game: *cue innocent shrug* he asked me to!

Warnings: None.

Word Count: 3032

Notes: While I work on a plot for an azzy hockey x figure skater au, please enjoy a rhys hockey au 🤪

This was originally an Az idea but I thought it fit better for Rhys bby so here we are. I feel like I've forgotten how to write and this is shit (dont judge me im going thru smthin rn)

_________________________________________

A giant FU stares up at you.

Well, actually, it’s only an F, but it may as well be the former with the way it’s circled in thick, red ink.

Three. Fucking. Times.

Tears sting the back of your eyes but you refuse to let them fall. It never feels good, failing, and even if you’d gotten a C+ like you hoped, you would’ve still beaten yourself up over the grade because plain and simple: that’s who you are.

Two months ago, at the beginning of the semester, psychology had seemed like a breeze. The lectures were easy to listen to and intriguing, and you had no trouble following along with the professors’ slideshows as you took detailed notes of everything on the screen. Your assigned readings were completed in a similar state, though they weren’t graded but included important information you’d find on the tests.

Somewhere along the line, your grade slipped, and you don’t remember if it had been between studying for Biology or reveling in your newfound freedom away from your parents, partying and enjoying a true college experience with your roommates.

Whatever happened, the repercussions are hitting you right in the face, the taunting letter you have never seen before on any of your assignments throughout all your years of learning.

If your parents saw this, they would bring the entire house down with their scolding.

It’s not like you didn’t try. You studied, even if the word is a loose term for what material you used. Things started piling up this month, with it being a new semester and all. You didn’t schedule out the time to focus on psychology when the classes you were really interested in—Introduction to Nutrition and Kinesiology—took first and second place for your attention. Plus, with the number of social events your best friends—who are also conveniently your roommates—invited you too, it was almost impossible to say no. Friends are a vital part of the college experience and you were in desperate need of some fun after having spent the summer lounging at home with your parents.

You found a psych support group that met at the library once a week to study together. It wasn’t anything like you thought it would be, a bunch of clueless students with grades similar to yours. All they seemed to want to do with your precious time was bitch and moan about the professor instead of actually trying to conquer the areas of study for the upcoming test.

And now the consequences of your actions have made themselves known.

Grumbling, you shove the test into your binder before shutting it with a snap that does nothing to ease your frustration. A few students still trail from the room, though most bolted right after being released. Some linger at the bottom of the lecture hall where the professor sits, answering their questions.

You have about a million-and-one of your own but you’re too worked up about your grade to go down there and hash it out with Mr. Hybern. His peppery colored hair is perfectly coiffed on this terrible day, his beard trimmed close to his jowls. His gleaming, golden skin makes you think that maybe he’d spent his weekend grading tests out in the sun, and you have half a mind to stomp your way down the stairs and demand a second review of your test.

It wouldn’t solve your irritation, and it would certainly be embarrassing if in fact your F is correct.

Placing your binder, notebook, and pens back into your bag, you zip it, sling it over your shoulder, and make your way to the exit, holding your chin high because if there’s one thing you’re not going to do, is cry over your terrible, awful grade in public.

The waterworks will just have to wait until you’re locked in your private bedroom in your shared dorm.

There is good news. It’s Friday, which means you can snag the pint of your favorite ice cream that your roommates won’t dare touch because ‘no ice cream that’s worth it should have fruit in it, that’s like asking for a steak on your spaghetti.’ You have no idea what Mor—one of your roommates—was on about when she brought up the awful comparison, and in reply all you’d done is scooped out a chunk of cherries embedded into the creamy, pink goodness and stuffed it into your mouth.

With it being the weekend, you can also wallow well into the night without having to worry about hiding your puffy eyes in the morning. You’ll have all day tomorrow to figure out a plan of action, once you allow yourself the time to properly grieve and process…and maybe have a drink or two.

You shoulder through the heavy lecture hall door with your head down, hiding the red stain to your cheeks. So, maybe you’re not going to hold you head high as you trail back to your dorm, but you will not cry.

The door swings open and you barely catch the noise of surprise before you’re barreling into something that’s akin to a brick wall. Your breath leaves your body in a whoosh and your balance slips out from under you, arms flailing as you fall.

You squeeze your eyes shut, bracing for impact, but it never comes.

Slowly, mortified because you know exactly what’s cushioned your fall, you peek your eyes open, carefully meeting a sapphire gaze that surely would take your breath away should you have any left.

This close, you can see the perfection of his angular features: a long, straight nose, high cheekbones under the dusting of pink that caresses his own face. His lashes are dark as charcoal, the same color of his hair that looks as soft as silk.

Whatever it is that has you entranced by his beauty, the sentiment seems to be mutual. Those bright eyes trace across your features, carefully drinking you in. You don’t know if you’re thankful that your face is already as red as the marker on your test or if you want him to see the way your cheeks go molten.

There’s a warmth against your hips that you don’t notice until he speaks, his hands that have a solid grip around you, keeping you steady to his chest. His whispered breath brushes across your lips. “By all means,” he teases softly, “Take your time.”

“Oh, my Gods, I am so sorry,” you squeak, rolling off his chest. You can hear his chuckling as you scramble to climb to your feet, but your knees are so weak at the sight—and touch—of the most handsome man you’ve ever seen lifting gracefully to his feet, holding a hand down to help you up.

You try not to notice just how big his hand is in yours, and for the second time today, you fail.

“Don’t worry about it, darling,” he says, displaying an easy grin that makes your heart stutter in your chest. The door opens with a loud click and the both of you startle. His hand comes down warmly on your spine, ushering you out of the way of the student that’s beaming grin falters into apology at the idea of almost running you down, already on the phone with someone and gushing over their test result.

It’s hard to reign in your glare.

The student’s conversation seems to jolt the man out of his stupor. He blinks, shaking his head as if to rid him of a spell you might have cast on him, or maybe he’s testing to see if he has a concussion from the fall.

When he returns his attention to you, it takes everything in your power not to melt into a puddle beneath that gaze.

“Is Mr. H still passing out tests?” he asks, and you swallow the sourness that accompanies the name of your professor. You and he are not on good terms right now, not that this boy knows that.

“Yeah,” you answer, remembering you saw him sitting on his throne (desk chair) with his loyal citizens (students) kissing his feet (talking through their tests). “I think so.” Then, because you’re pretty sure you would remember a face like his if he were in your lecture, you ask, “Are you in this class?”

“No,” he answers with a scoff that tells you he breezed by this class. “I took Psych 101 freshman year, but I have Professor Hybern again for Cognitive Psychology and I need to turn in my paper early.”

Turning in a paper early? What is he, some kind of genius?

“Oh,” you answer lamely, “Cool.”

His answering grin cracks open the casing of the butterflies you didn’t know were living in your stomach, taking off in a flurry of emotion.

He shrugs like he couldn’t really care less about any of it, but to you, the fact that he’s managed to pass Psych 101 at all is an impressive feat, though you don’t know why he’d sign up for even more torture. “Sure. Look, I’ve got to run, but are you sure you’re okay?”

It’s nice of him to ask if you’re okay when he’s the one who had his back painted to the floor only moments ago. “Yeah, I’m fine, but I should be the one asking you that. Are you okay?”

His laughter is rich and warm, and you want to melt into it. Before you have the chance to make even more a fool of yourself in front of this handsome stranger, he answers. “I’ve been checked harder, darling. You have a nice day now.”

“Thanks, you too,” your words trail off as he catches the door on its next outswing, ducking inside without waiting for your response.

Jeeze, he must really be in a rush, then.

It’s when you exit the doors to the psychology building that you curse yourself. You should’ve gotten his number, his name at least. You could’ve invited him over for something more distracting and yummier than the ice cream you’d planned on demolishing.

At least you have something better to think about tonight than your test.

With a heavy sigh, you allow your backpack to fall off your shoulder. Now that you’ve arrived back to your dorm, you’re suddenly feeling more exhausted than ever.

The walk home from class had been nice, your time spent thinking about the boy you’d run into. The broadness of his shoulders you didn’t seem to notice until he turned away, stretching wide beneath his tight t-shirt. The bulge of his biceps beneath said t-shirt, flexing as he pulled the door open for himself. The shape of his ass in those snug jeans.

The sight of that is what had your eyes nearly popping from your head. What’s he doing that gives him such a bubblicious ass? Squats? Lunges? You can do those. You choose not to, but if there’s a guarantee that you’d have an ass like that, you’d start right this second.

Tucking your lip into your mouth in concentration, you plant your hands on your hips, making your way to the refrigerator that your ice cream is housed in, lunging your way there.

It’s not that far, the communal space in your shared dorm is small, but your heartrate is elevated by the time you’re two lunges away from your prize: your ice cream.

“What the hell are you doing?”

“Mother!” You shout as the voice of your roommate breaks your concentration. Your knees wobble and your thighs shake, unable to hold you up from the burst of exertion you used. You clearly need to get into the gym more, another thing to add to your already busy schedule. “You scared me!”

Mor rolls her chocolate-brown eyes, sliding into one of the stools at your counter. It’s not built for it, the laminate countertop doesn’t hang over the island far enough for your legs to fit, but you and your roommates thought they were cute, nonetheless. You can suffer having to hunch over your knees to reach your cereal bowls in the mornings in favor of having more space for company to sit.

When you haul yourself off the ground, you take in your roommate. She’s wearing some kind of jersey, one you’ve never even seen in her wardrobe before, and you probably spend more time in there than her because she has every item of clothing you could ever imagine. The top she’s wearing now totally clashes with everything that screams Mor: silk scarves, tight bodice tops, leather pants, and what she has on now isn’t even red, a color that’s a staple in her closet.

“Well, if you were paying attention,” she scolds playfully, flipping open the compact in her hand, checking her makeup in the tiny mirror. She makes a few faces that would make you chuckle if you didn’t notice how she looks like she’s ready to go out, and that means she’s going to try to drag you with. “You would’ve heard me walk into the room. I am wearing heels, you know.”

Of course you know. Mor doesn’t do sneakers, only when it’s five in the morning and the sun is still sleeping, the perfect time for working out where nobody will catch her. Maybe I should join her, you think, mind wandering back to that boy’s butt.

“Why are your cheeks all red?” She asks, planting her palms on the counter and leaning towards you, eyes narrowed in inquisition.

“Nothing,” you wave her off, reaching for the door to the freezer. It’s the last thing between you and the cherry chunk ice cream calling your name.

Before you can open it more than an inch, it slams closed, Mor’s sharp, bright red fingernails splayed out to stop you.

Damnit, how does she move so silently?

“What do you think you’re doing?” You question each other at the same time, biting back your smiles at the mistake.

She answers first. “Why do you look like you’re about to get the ice cream, put your pajamas on, and wallow in bed all night?”

“Because that’s exactly what I’m going to do,” you cross your arms over your chest defiantly. “So, if you’ll excuse me…” You trail off, hoping she’ll step away and leave you to your peace.

She doesn’t. That’s not Mor.

“I had a rough day!”

“You say that every day,” she whines, stomping her heel-clad foot. “Don’t you even want to know what I’m inviting you to tonight?”

“From the look of your clothes, no, I don’t want to know what you’re doing tonight, Mor, and no, I don’t want to join you, either.”

Your roommate scrunches her nose, tipping it towards the ceiling. “I’ll have you know that this outfit is cute.”

“Yeah, if the definition of cute changed to ‘not pleasing or appealing to look at.’”

“You take that back,” Mor shouts, full naming you.

As your lips part in apology, because that was rude of you, your other roommate pads out of her room. Her reading glasses are perched up on her nose, blue eyes round and wide, and it always looks like she’s looking around the room in wonder. She has a blanket thrown over her shoulders and looks every bit of cozy you wish you were.

“Gwyn,” you sigh in relief at the sight of her. “Please, help.”

“I already said no,” she offers you a sympathetic wince. “I don’t think there’s any getting you out of the hockey game, sorry babe.”

Now it’s your jaw that falls to the floor. No, it falls through the floor and about five more floors down, hitting the lobby with a crack that echoes through the building.

You whirl on Mor. “Hockey game? Since when have you been interested in hockey?”

“Since my cousin got named team captain this year,” she says smugly, and you don’t know why she’s acting vain, it just means that he’s captain of the douchebags now, even you know that. Mor turns, showing off the back of her jersey. The number one stands out like a beacon, and you brush her blonde hair over her shoulder to read the smaller patches spelling out what is in fact, her family name.

Cunningham.

“Think of all the parties we’ll get into,” she says over her shoulder, and she does have a point there. The athletes at your college are a group of students that you don’t ever interact with, nor do you care. Mor is all about connections though, and if she wants to go to the hockey game, then it looks like you’re going with her.

You wonder what excuse Gwyn used to get out of it. She looks mighty comfy right now, slinking over the plop down on the couch and turn on a movie.

“Why do we have to go to the game? Can’t we just go to the parties?” You ask, grasping for anything to get out of this. You don’t want to go sit in the cold arena and watch a bunch of guys wearing full-body padding slide up and down the ice. Why couldn’t her cousin have been on the baseball team? They have nice, tight uniforms.

“Because,” Mor emphasizes with a glare, spinning to face you once more to give you the full effect of her irritation. “I’m a good cousin, and if we don’t attend the games, we’re going to be blacklisted from the parties,” she grumbles, the fight leaving her a little bit. “I’ve already argued about it with Rhys, I don’t want to have to argue with you too.”

It’s with your sigh that Mor brightens. “Fine. I’ll come with you, but I’m not going to be happy about it. And don’t expect me to cheer.”

Her squeal pierces the sound barrier. What the fuck have you gotten yourself into?

Mor grabs your hand, dragging you towards the empty single room that’s left in your dorm. She uses it as an extension of her closet until someone else gets placed with you. So far, you’ve been lucky, living here since freshman year, just the three of you. “Great! I got you a shirt!”

_________________________________________

Over Ice Taglist:

[meazalykov]

sports medicine

kika nazareth x collegeintern!reader (requested)

summary: your fall internship at barcelona gives you an unexpected relationship

you tap your fingers nervously on the edge of the desk, glancing around the small medical room you’ve been assigned to for your fall internship.

the laminated poster on sports nutrition hangs a little crooked on the wall, and your stethoscope rests casually around your neck, but your nerves make everything feel out of place. 

it’s your first day working with barcelona’s womens team, one of the top women’s football teams in the world, and you’re supposed to be composed, professional. but it’s a lot. 

you’re a student studying sports medicine, and now you’re actually here, taking care of the health of some of the most elite athletes on the planet.

you’ve been warned that it’s going to be a busy fall—players constantly in and out for treatment, checkups, and recovery routines. and you know it’s your chance to prove yourself, to get a taste of real sports medicine. 

you didn’t expect the whirlwind to begin immediately.

the door swings open, and a younger woman steps inside. she’s tan ans her ponytail is loose from the amount of running she had to do. she looks tired. 

she’s in training gear, a barcelona crest proudly emblazoned on her shirt, and you realize quickly that this is one of the players you will be assigned to throughout the season. 

“hey, i’m kika,” she says with an easy grin, eyes catching yours for a moment longer than expected. 

“coach told me to come get checked out. i felt fine before coming to training but now i feel kinda off.”

you clear your throat, forcing a smile as you motion for her to take a seat on the examining table. 

“sure. i’m y/n by the way. let's see what's going on. what kind of symptoms are you experiencing?”

she hops up onto the table, the movement casual and fluid, like she owns the place. 

“just... queasy, i guess? and a bit light-headed. probably nothing, but you know how it is. they don't take chances with us.”

you nod, trying to focus on your job rather than the fact that kika’s eyes are practically sparkling as she looks at you. 

“yeah, of course. it’s good to check everything out just in case.”

you go through the routine questions—how long she's been feeling like this, any other symptoms, if she's been drinking enough water—and as you do, you can't help but notice how kika’s watching you, like she’s reading you as much as you’re reading her. 

it’s... disarming.

“so, y/n,” kika says, the corners of her mouth quirking up into a playful smile, “is this your first day? i haven’t seen you around before.”

you chuckle, reaching for your stethoscope. “yeah, it is. fall intern. studying sports medicine at barcelona uni.”

“ah, an ambitious one. i like that,” she teases, tilting her head as if to study you better. 

“and now you’re here, dealing with a bunch of footballers.”

you bite back a laugh, shaking your head as you gently place the stethoscope on her back. “breathe in for me.”

kika does as she’s told, and you listen carefully to her breathing, trying to focus on the steady rhythm of her heartbeat rather than how close you are to her. how you can feel the warmth of her skin through the stethoscope.

“all good?” kika asks, turning her head slightly, a smirk playing on her lips. “or are you just trying to spend more time with me?”

“all good,” you reply, feeling your face heat up just a bit. you step back and busy yourself with making notes on your clipboard. 

“it’s just a routine check.”

she swings her legs back and forth, the motion easy and casual, but there's something in her eyes—something playful, curious. 

“well, i don’t mind. you can do all the checks you want.”

you pause, pen hovering over your clipboard. it would be so easy to play along, to let yourself fall into the rhythm of kika’s teasing. but you remember—you're supposed to be professional, and the last thing you need is to get wrapped up in some kind of... situation with a player. and yet, as you glance up and catch her gaze, it’s like she can see right through you.

“so... y/n, how long’s this internship?” kika continues, leaning back on her hands, the movement making her seem even more relaxed, more comfortable in your space than you are.

“just for the fall,” you say. “then it's back to classes in the spring.”

“hmm. a shame. guess i’ll just have to get to know you real quick, huh?”

you can’t help the small laugh that escapes you, shaking your head as you reach for a thermometer. 

“open up,” you say, trying to maintain your composure. kika obediently opens her mouth, and for a moment, there's silence as you take her temperature. 

it’s hard not to notice the way she watches you the whole time, her gaze lingering on your face, your hands.

when it’s over, kika smirks. “so, doc, what's the diagnosis? am i gonna live?”

you roll your eyes playfully, scribbling down more notes. 

“probably. just make sure you stay hydrated, get some rest. if it gets worse, come back and we’ll figure out what’s going on by running some scans.”

she hops down from the table, but instead of heading for the door, she takes a step closer to you, close enough that you can smell the faint scent of her sweat and the grass from the pitch. 

“oh, i’ll be back,” she says softly, her voice dropping just a bit. 

“even if it’s just to see your face again.”

your breath catches, and for a moment, you're caught between stepping back and stepping forward. there’s something intoxicating about her—her confidence, the way she speaks to you like she already knows you'll say yes to whatever she asks. 

but you know better. or at least, you think you do.

“well,” you manage to say, clearing your throat as you put some space between you. 

“let’s keep things professional, okay? i don't want to get in trouble.”

kika raises an eyebrow, her smile widening. “hey, i’m all about being professional. i mean, i haven't even asked for your number yet.”

you feel your heart race at her words, but you force a laugh, shaking your head as you move to open the door for her. “goodbye, kika. remember to rest and drink water.”

she salutes playfully as she walks out, turning back to give you one last lingering look before she disappears down the hallway back to the locker rooms. 

you let out a breath you didn't know you were holding, leaning back against the door. your hands are shaking slightly, and you can still feel the warmth of kika’s presence in the room, like she left a part of herself behind. 

you remind yourself that you’re here to work, and to learn. however, it's not your fault that your university put you in a situation where you’ll be around a bunch of hot footballers. 

a few days pass, and you settle into the rhythm of your internship. the players come in and out of your small clinic room—mapi and salma with minor injuries, some like esmee coming in for quick checkups. all of the girls like you already. 

this job keeps you busy, and you start feeling more at ease in your role. 

however, kika is stuck in your mind. every time you hear her laugh echo down the hallway or catch a glimpse of her training on the field, your heart races a little faster.

you tell yourself you’re imagining things when you think you catch her glancing at you during practices. 

on the fifth day of your internship, she makes it clear she hasn’t forgotten about you.

you’re organizing the shelves when she saunters in, that familiar smirk plastered on her face. 

“doc, you got a sec?” she asks casually, like you two are old friends.

 

you glance up, swallowing down your nerves. “what’s up, kika? everything okay?”

she steps closer, close enough that you can see the sweat rolling down the side of her neck, glistening in the overhead light. it takes everything in you not to get distracted. 

“yeah, well, i might've pulled something. my thigh. thought you could check it out.”

“your thigh?” you repeat, raising an eyebrow. “during training?”

she nods, eyes twinkling mischievously. “yeah, you know how it is. thought i’d come straight to my favorite nurse for some... extra attention.”

you can’t help but roll your eyes, but there’s a smile tugging at your lips. “okay, sit down. let’s have a look.”

kika hops up onto the table, the movement fluid, practiced, like she’s done it a hundred times. she stretches out her leg, exposing her toned thigh, and you pull up a chair to sit beside her, trying to keep your focus solely on your work. 

as you begin to gently palpate her muscles, searching for any sign of injury, kika leans back on her elbows, watching you intently.

“you have really soft hands,” she murmurs, voice low, sending shivers down your spine.

“and you’re really tense,” you reply, trying to keep your tone steady, your focus on the task at hand. but it’s hard when she’s looking at you like that—like you’re the only person in the room, the only thing that matters. 

you work your fingers along her thigh, feeling for any sign of strain or swelling, but all you can think about is how warm her skin is beneath your touch. “try to relax.”

she chuckles, the sound deep and husky. “hard to relax when someone as cute as you is touching me.”

“kika...” you try to sound firm, but your voice falters, and she catches it. she always does. you know you shouldn't be encouraging this—whatever this is—but her words make your heart skip a beat, and it's like she knows exactly how to break down your walls.

“what?” she says innocently, her lips curving up into that infuriatingly charming smile. “i’m just saying what i’m thinking. is that so wrong?”

you clear your throat, trying to regain control. “okay, well, everything seems fine. no serious strain, but you should rest and ice it just in case. tell the coach to let you see out for today.”

“hmm, i’ll rest if you promise to take care of me,” she says, her voice softening into something almost vulnerable, but you know better—she’s just trying to get under your skin. and it’s working.

“i think you’ll survive, kika,” you reply, standing up and putting some space between you two. 

“just follow the usual recovery routine.”

she stays seated on the table, though, leaning back and studying you with a tilt of her head. 

“you know, y/n, you’re very by-the-book. i admire that. you gotta break the rules a little though, don’t you think?”

you look at her, really look at her, and for a second you wonder what it would be like to let go of all your professionalism, to lean into whatever game she’s playing. 

her eyes are practically daring you to step closer, to do something impulsive. but then you remember where you are, who she is, and what’s at stake.

“depends on the rules,” you say finally, crossing your arms over your chest, trying to put up some kind of barrier between you. “and the consequences of breaking them.”

kika slides off the table, standing so close to you that you have to tilt your head up to meet her gaze. “well, lucky for you, i’m willing to take the risk,” she says, her voice dropping to a whisper. 

“what about you?”

you’re saved by a knock on the door, and you practically leap back as ellie pokes her head in, interrupting the moment. 

“hey kika, coach wants to know how you’re doing. you okay?”

kika doesn’t take her eyes off you, even as she answers. 

“yeah, yeah, i’m good. just getting a little... care from y/n.”

“all right,” ellie says, raising an eyebrow but not pushing further. “see you out there.”

kika gives you one last lingering look before heading to the door. “see you around, y/n,” she says, winking as she walks out.

you let out a shaky breath once she's gone, leaning back against the table, your head spinning. this isn’t what you signed up for—flirtations and teasing smiles from a footballer. 

as the days go by, kika keeps finding excuses to come by your clinic. 

a bruise here, a muscle ache there—nothing serious, but each visit is filled with her charm, her relentless flirtation. 

she brings you coffee one morning, her grin wide and disarming as she hands you the cup. “thought you could use some caffeine for the long day,” she says, fingers brushing yours as you take it.

“thanks,” you say, trying to sound casual, even as your pulse quickens at the contact. “but you really don’t need to keep doing this.”

“doing what?” kika asks, eyes wide with mock innocence. “being nice to the person who keeps me in top shape? it’s the least i can do.”

“right,” you say, sipping the coffee and trying to ignore the way her fingers lingered a second too long. 

“so, what’s the excuse today?”

“no excuse,” kika says, leaning against the doorframe, her eyes never leaving yours. “just wanted to see you.”

your heart races at her words, and you know you should say something to shut this down, to set some boundaries. instead, you just nod, your mouth too dry to respond, and she smiles, like she knows exactly the effect she’s having on you.

“i’ll see you after practice, y/n,” she says softly, and with that, she’s gone, leaving you standing there with a racing heart and a smile you can’t quite wipe off your face.

weeks pass, and you find yourself falling into a routine. every day, you wake up excited to go to your internship, and it’s not just because you’re getting hands-on experience in sports medicine. 

kika has made it her mission to become a constant presence in your life—showing up at the clinic with excuses to talk to you, sitting beside you during team meals where the entire staff is present, and finding any opportunity to make you blush with her flirtatious banter.

one morning, as you're going over your schedule and reviewing your contract for your fall duties, something catches your eye—a clause about "professional conduct." 

you skim over the words, chewing your lip nervously as you read it over and over. it talks about respecting boundaries, ensuring that athletes receive the best care, but there’s nothing—nothing at all—that mentions restrictions on forming personal relationships with the players or coaches of the team.

your mind races. you had always assumed that getting involved, even slightly, with a player was against the rules. now, looking at the text in front of you, you realize it’s not forbidden. 

it's a gray area. and that thought sends a thrill through you—a thrill you’ve been trying to suppress every time kika looks at you with that playful smile, every time she drops by just to see how your day is going.

for the first time, you wonder what it would be like to stop resisting. you tell yourself it doesn't have to mean anything serious, that it's just... letting go a little. letting her in a little.

that day, you decide to let things shift. when kika walks into the clinic after training, there's no excuse this time—no phantom injury or made-up reason to see you. she just stands in the doorway, hands in her pockets, grinning at you.

“hey, doc,” she says, and there's a softness in her voice that makes your heart skip a beat. “are you busy?”

you close your laptop, meeting her eyes. “not really. what's up?”

“thought maybe we could go get lunch, we don’t have our second training until later” she says, tilting her head towards the door. 

“i mean, unless you're tired of me already.”

“i don’t think that’s possible,” you say before you can stop yourself, and the way her smile widens makes you feel like you’re floating. 

“just let me finish up here, and we can go.”

“take your time,” kika replies, her voice smooth, eyes never leaving you as you quickly tidy up your desk. once you're ready, you grab your bag, trying to steady your nerves, and you both walk out together into the warm barcelona evening.

the café kika takes you to is small and tucked away, the kind of place you never would have found on your own. little did you know, mapi showed this spot to kika in the beginning of the season. 

it’s cozy, with mismatched furniture and fairy lights hanging from the ceiling. you find a corner table, and as soon as you sit down, it feels like the world melts away, like it's just you and kika in this tiny bubble of comfort and warmth.

“so,” she says, leaning back in her chair, fingers tapping absently on the table. 

“what do you do when you’re not playing nurse for a bunch of athletes?”

you laugh, stirring the straw in your iced tea. “mostly study. i don't have a lot of free time outside of school and now this internship.”

“ah, see, that's where you're going wrong,” she teases, leaning closer. “you gotta make time for fun, y/n!.”

“easy for you to say. you're living the dream,” you say, raising an eyebrow. “you play professional football, travel all over the world...”

“yeah, well, it’s not always as glamorous as it looks,” she says with a shrug. “sometimes, i just want to hang out, get to know people, and not worry about what comes next like having to drop everything for a game or training and stuff.”

you look at her, really look at her, and you realize there's more to kika than just the flirty, confident player you’ve been trying to keep at arm's length. 

there's a person who wants to connect, who sees you as more than just a fall intern.

“well,” you say slowly, “maybe we can help each other out then.”

kika’s eyes brighten. “oh yeah? and how exactly are we gonna do that?”

“i'll let you in on a secret,” you say, leaning forward, your voice dropping to a conspiratorial whisper. 

“i might actually be fun outside of work. you just haven't given me the chance to prove it yet.”

kika grins, and it's like the whole room lights up with her smile. “is that so? then i guess we’re gonna have to spend a lot more time together.”

you start hanging out more after that—sometimes it’s just grabbing lunch together, other times it’s you watching the team practice from the sidelines as kika introduces you to some of the healthy players that you haven’t met yet. 

each moment is easy, filled with laughter, teasing words, and a growing closeness that neither of you deny anymore. kika finds every excuse to touch you—a hand on your arm when she laughs, a nudge with her shoulder when you're walking side by side—and each touch sets your skin on fire, makes you feel more alive than you have in a long time.

one evening, after a particularly long day, you’re both sitting on the benches down on the pitch after training, watching the sun set over the pitch. the sky is painted in hues of pink and orange, and there’s a gentle breeze that makes the moment feel almost dreamlike.

kika turns to you, a soft smile on her lips, and you know something’s different tonight—something’s changed.

“y/n,” she says quietly, her voice barely louder than a whisper. 

“i’ve really enjoyed getting to know you. i mean, i know i've been, like, teasing and stuff, but... i like you. a lot.”

your heart skips a beat, and for a second, you don’t know what to say. but then you remember the contract, the realization that there’s nothing stopping you from leaning in—really leaning in—and you make a choice.

“i like you too,” you admit, the words coming out in a rush, like they’ve been on the tip of your tongue for weeks. 

“and i’ve been trying so hard to... to keep things professional, but maybe... maybe that’s not what i want. its not like i have to anyways– nothing in my contract keeps this prohibited.”

kika’s smile is soft and genuine, and she reaches out to take your hand, intertwining her fingers with yours. “then stop trying so hard, y/n. just... let it happen. whatever this is, let’s just see where it goes.”

you look at her, at the way her eyes are so full of hope and mischief and sincerity all at once, and you know you can't fight it anymore. not when it feels this right. so you squeeze her hand, leaning closer, letting the world fall away around you.

from that moment on, things are different. you don't hide the way you look at kika anymore, don't shy away when she leans into your space or teases you about your “serious intern face.” you flirt back, let yourself enjoy the way she makes you feel—giddy, alive, wanted. 

you find yourself looking forward to her visits to the clinic, to the way she makes you laugh when you’re stressed and makes you feel like you’re more than just another person passing through her world.

and as the fall closes, you start to realize that maybe, just maybe, this is exactly where you're supposed to be.

a few more weeks go by, you grow closer to kika. your late-night texts turn into late-night phone calls, and you start sharing more about yourself. kika opens up too, telling you about her life as a professional footballer—the pressure, the joy, the sacrifices she's had to make to be where she is. 

it feels like your lives are starting to intertwine, and it’s both exhilarating and terrifying all at once.

one friday night, you’re out with some college friends at a bar in downtown barcelona. you’re celebrating about graduating university in the spring. it’s been a while since you’ve let loose, and you’re determined to enjoy yourself, dancing and laughing over drinks. 

the music is loud, and you find yourself swaying to the rhythm, the warm glow of the bar's lights making everything feel surreal. you're lost in the moment when you feel a familiar pair of eyes on you.

you turn around, and there she is—kika, standing near the bar with aitana and fridolina, a smirk on her face and an eyebrow raised as she takes in the sight of you. 

her hair’s down, and she's wearing casual clothes—a free people’s blue romper and a snug white t-shirt underneath. 

you’re struck by how different she looks outside of her training gear. shes more... approachable, more real. 

if possible, even more attractive.

“well, well,” she says, making her way over to you, the grin on her face wide and teasing. 

“look who knows how to have fun after all!”

you laugh, feeling a blush rise to your cheeks as you run a hand through your hair. “i didn’t expect to see you here.”

“yeah, i am out with some teammates,” she says, nodding back toward the group at a nearby table. 

“but when i saw you dancing... well, let’s just say you got my attention.”

you glance around, feeling a bit self-conscious, but there’s something about the way kika’s looking at you—like you’re the only person in the room—that makes you want to be bold. 

“want to dance?” you ask, holding out your hand.

kika’s eyes light up, and she takes your hand without hesitation, pulling you closer. 

“i thought you’d never ask.”

the music swells around you, and you move together to the beat, your bodies pressed close, her hand on your waist. it feels like the world fades away, like it’s just the two of you in this crowded bar. 

the air is thick with the smell of sweat and spilled drinks, but all you can think about is the warmth of kika’s body against yours, the way her eyes flicker between your face and your lips.

you sway together, her arm wrapped around your waist, and every movement feels electric, every touch like it’s setting your skin on fire. 

at one point, kika leans down, her lips brushing your ear, and you shiver at the sensation.

“i think i like you like this,” she murmurs, her voice low and warm. “all... free. wild.”

“you make it easy,” you reply, turning your head to meet her gaze, your faces inches apart. the tension between you is palpable, and for a second, you think she might kiss you right there in the middle of the bar.

but instead, she pulls back, though her hand stays firmly on your waist. 

“come outside with me?” she asks, her eyes pleading, and you nod, letting her lead you through the crowd and out into the cool night air.

outside, it’s quieter, the noise of the bar muffled by the thick walls. kika leans against the brick building, pulling you close so that you’re standing between her legs, your hands resting on her shoulders.

“i really like you, y/n,” she says, and this time there’s no teasing, no playfulness—just honesty. 

“i know we’ve been dancing around this, but... i want to be with you. for real.”

your heart pounds at her words, and you realize that you’ve been waiting to hear them for so long. 

“i want that too,” you admit, your voice barely a whisper. “but... what about the team? what about work?”

kika shakes her head, reaching up to cup your cheek. “i don’t care about any of that. all i care about is you.”

before you can overthink it, you close the distance between you, pressing your lips to hers. the kiss is soft at first, gentle and tentative, but when kika pulls you closer, it deepens, and all the tension, all the unsaid words, pour into that moment. 

her lips are warm and firm against yours, and you melt into her, the world spinning around you in a blur of lights and sounds.

after that night, everything changes. you and kika start spending more time together outside of work—taking late-night walks along the beach, sneaking kisses in empty hallways, staying up talking until the early hours of the morning. 

you become a regular at her games, sitting in the stands and cheering the team on, feeling your chest swell with pride every time kika scores or makes a brilliant play.

and in the clinic, you start to let your guard down more. when kika comes in for her “checkups,” you flirt back shamelessly, letting the banter flow freely between you. 

the rest of the team starts to notice, teasing both of you whenever they catch kika lingering by your side a little too long or when they see you blushing at one of her comments. but it’s all in good fun, and you realize how lucky you are to be surrounded by people who support you, who support whatever it is you and kika have.

the fall comes to an end, and you find yourself dreading the day you have to leave. 

but then, one afternoon, you’re called into the office of the team’s head physician. you’re nervous, wondering if you’ve done something wrong, but when you step inside, he’s smiling.

“y/n,” he says, gesturing for you to sit. 

“i wanted to talk to you about your time here. we’ve been really impressed with your work—the way you’ve handled the players, your professionalism, your dedication– even the captains mentioned that you’ve developed a good relationship with the players– which we do find valuable.”

“thank you,” you say, trying to keep hope out of your voice. 

“this has been such an amazing experience.”

“well, we’d like to make it a more permanent one,” he says, sliding a folder across the desk toward you. 

“we want to offer you a full-time position as part of our medical team, starting after you finish up your school year. what do you say?”

your mouth drops open, and you can hardly believe what you’re hearing. “are you serious?”

“completely,” he replies with a nod. 

you glance down at the contract, your hands shaking slightly as you pick it up. this is it—the chance you’ve been waiting for, the opportunity to start your career doing something you love, in a place you’ve grown to care about deeply. 

“yes,” you say, a smile breaking across your face. “yes, i’d love that.”

that night, you rush to find kika, practically bursting with excitement as you find her sitting on the sidelines after practice, putting on her nike slides after taking off her cleats. 

when she sees you running towards her, her face lights up with a smile, but she raises an eyebrow in confusion.

“what’s got you all worked up?” she asks, standing up as you reach her.

“i got the job,” you say breathlessly, grinning from ear to ear. “they offered me a full-time position! i’m going to be staying at barcelona.”

kika’s eyes go wide, and for a second, she just stares at you, as if trying to process what you’ve said. and then she’s lifting you off the ground, spinning you around as you both laugh, her joy infectious and overwhelming.

“that’s amazing, y/n!” she says, setting you down and pulling you into a tight hug. “i knew they’d see how great you are. god, i’m so proud of you.”

“and i get to stay with you,” you say softly, your arms wrapping around her neck as you look into her eyes. “no more goodbyes.”

“no more goodbyes,” she repeats, her voice tender as she leans down to kiss you, her lips soft and sweet against yours. and in that moment, everything feels right—the fall, the job, the future you’re building together.

masterlist

[huellitaa]

౨ৎ ⋆｡• vogue beauty secrets 🐰 ๋࣭ ⭑

🎀𓂃 ࣪˖ hair

don't wash your hair every day! i think everybody knows this but i know a couple people who still dont wash their hair only 2-3 times a week. obviously it depends on ur hair type but only wash your hair when it needs it!

don't wash your hair with scalding hot water either. its not only bad for your body and face but its also bad for your hair as it ruins the natural oils and damages cells etc

if you have frizzy or easily knotted hair i recommend keeping a comb on hand in the shower and using it to detangle before putting in any products

i've been emulsifying my shampoo for only a couple of weeks but my hair is sooo much fluffier afterwards so i definitely recommend that!!

now i'm torn on this one but apparently shampooing twice is better for your hair than doing it once? i tried it one time and it did not end well for my hair type but i know it works for a lot of people so if you wanna give it a try then go for it ♡

i squeeze excess water out of my hair before i put in my conditioner so i can completely get it in there without

also change your pillow case often! this is for your face too, as the oils will build up and thats not good for ur hair or face. i change it once a week but 2x a week is good too if you're able 💓

don't go to bed with wet hair. stop doing that. its super bad for your hair and keeping it pretty & fluffy & cute

airdrying is my holy grail, been doing it since i was little and dont regret a thing. its a billion times better than blow drying & makes ur hair so fluffy too ♡

🎀𓂃 ࣪˖ body

DO NOT. HAVE. THE WATER. BOILING HOT. i am guilty of this and have been for years but it has such a bad impact and you shouldnt do it! cold showers are better but i prefer warm showers so theres a middle ground (& its always cold in england, so id freeze to death.)

using body lotion after the shower has been such a game changer for me its incredible. makes you smell nice, feel nice, look nice, and its so relaxing and i feel like a princess after i do it <3

exfoliating is really important if your aim is for soft skin 💓 i have been doing it for months and as somebody with super rough skin its SO soft now

partake in some form of exercise. i hated hated hated sports and exercise when i was younger but i did do dance up until i was eleven and have been doing pilates consistently for months now, and my mindset towards it has changed drastically over the years to finally a healthy one. it can be a difficult thing to get into but make it something you enjoy. it doesn't have to be sports. ill make a post on this soon but it can be pilates, kpop dances, running, hot girl walks, anything! and most importantly, do it for mental health and physical health, not losing weight.

make sure you're eating properly. remember that 1400 to 2400 calories of nutritious substance is the MINIMUM. this of course depends on many variables including, weight, height, BMR, what it is your eating, et cetera. your body is so important & is there to be nourished and not neglected !!! ♡ (💭🎀edit: updated info on calories and nutrition from a lovely anon i received a message from this morning! ♡)

change your bedsheets every week if you wanna smell good, this is so important bc sweat and odour will build up if u dont and thats icky and wont make u smell good & probably isnt the best for your skin either!

i also put two similar body washes on in the shower that i get SO many compliments on & its really helpful if one of your priorities is smelling good

dont just wash body wash straight off, let it sit for a few moments so the scent can actually sink into ur skin

🎀𓂃 ࣪˖ face

skincare every morning & every night. if ur tired or just not feeling it today then simplify it, just make sure you never leave it out because its super important! no. skipping. no work = no reward.

on this note, try not to have a too complicated skincare routine, as this can backfire and make ur skin worse than before. your skin isnt meant for 18 different products and 200 chemicals every morning!

never wash your face with hot water... this is also a given but just in case... it strips your skin of its natural oils and does more harm than good

stop touching ur face... just for those who need a little reminder

make sure ur sleeping enough. seriously disney princess movies meant it when they talked ab beauty sleep; it seriously makes a difference, so please try make this a priority, especially if you already have dark circles like myself! (like girl did you see aurora's face? my girl's skin was so clear i could see my reflection)

pay attention to what makes ur face puffy or irritated or makes you get break outs. i keep a little break out log in my skincare page in my journal (little teaser for an upcoming post 🤭) and this has helped me go over what helps or hurts my skin! i recommend this especially if ur prone to acne or breakouts 💖

cold spoons in the morning to depuff your eyes; ive only been doing this a handful of times but im making it a habit seeing as it really helps! (as someone who can get vv puffy eyes 😭)

hydration is so important, for everything in this list, but most of all (from my experience) your face! i drink A Lot of water every day. probably a bit too much. but its so worth it, my skin has been absolutely amazing ever since i started actually making hydration a priority. (and this is coming from a girl who didnt touch a drop of water when she was younger & had to go hospital for dehydration several times.)

i'd recommend scrubbing ur lips too in the morning when you brush your teeth, i saw this on pinterest aaages ago bc i had super dry lips and i do it every morning & every night RELIGIOUSLY. its so so good and i definitely recommend

i have super dry lips in the morning so lip balm in the mornings w my skincare is absolutely essential for me

i also put perfume behind my ears & on my neck so its the first thing people smell when they hug me! im a very touchy person and i love hugs and i love showing love to people so this is essential for me but its optional, just makes you smell good ♡

[igmpi]

Become the certified fitness nutrition specialist and work in the nutrition field. IGMPI offers the best program which trains students to serve efficiently

[icfitnessclub]

"Nutrition isn't just about what you eat—it's about how you fuel your body and mind to thrive. 🌟 By choosing whole, nutrient-dense foods, you’re not only supporting your physical health but also boosting your energy, mood, and overall well-being. From vibrant fruits and vegetables to lean proteins and whole grains, every bite counts towards a healthier, happier you. Remember, it's all about balance and making mindful choices that nourish and energize. Embrace the journey of eating well and watch how it transforms your life! 🍎🥦✨ To become a sports nutritionist, Click Below https://www.icfitnessclub.com/sport-nutrition-course/

HealthyEating #NourishToFlourish #WellnessJourney"

[octuscle]

Full investment

Martin had been very lucky in his life. He founded his first start-up at the right time, sold it at the right time and invested the proceeds wisely. Of course, it wasn't just luck; Martin was clever, hard-working and charismatic. And with this combination, he was bound to succeed. The fact that he was extremely good-looking didn't necessarily hinder him. Martin was at every party, Martin knew everyone and Martin was at least one of the first followers of a new trend. If he didn't set the trend himself. That's why he was very annoyed when he got talking to a cool, masculine and sporty-looking guy at a party at the Turkish Embassy. The young stallion turned out to be a rising star in the mixed martial arts world and ran a gym in one of Stockholm's hipster neighborhoods. And in the course of the conversation, Mete asked Martin why he wasn't investing in the fitness sector. Martin was fascinated by Mete's engaging manner. And they shook hands on Martin's entry into Mete's gym.

The press conference was a date to Martin's liking. He was in his element. Not that Mete was not photogenic, but Martin loved the camera. And the camera loved him. One of the reporters present asked if Martin would now train here too. Martin was taken aback for a moment. He hadn't expected that. Normally, he trained with his personal trainer at his gym at home. But this was the moment Mete had been waiting for. He threw a bag with a pair of sports trousers and a pair of gloves to Martin and said it was time for them to train together. Martin hesitated only briefly. He looked good in a suit. But he also knew that he looked at least as good with his shirt off. The pictures of the sparring session were amazing. The success for the gym was overwhelming. And Martin had to admit: this kind of training was something completely different from training at home.

Martin's daily routine changed soon after he joined Mete. Mete regularly picked him up in the morning to go jogging. Martin and Mete often had breakfast in a Turkish café near the gym, and Mete created Martin's new nutrition plan. Mete provided Martin with food supplements, the contents of which Martin did not question, especially since the green packaging only had Arabic writing on it. Mete created a training plan for Martin that required a lot of time in the gym… But Martin was happy to have a real physical balance to his otherwise very stressful job. And at the moment he was only active as an investor, he didn't have to run his own company. So why not give it everything you've got in sport? And he gave it everything. Running with a lead vest, weight training, sparring, technique training… At some point, Martin was practically living in the gym. And Mete and Martin also spent more and more time together. So much so that Martin moved into the apartment above the gym, which he had originally only intended to use as a second home. So much so that at some point he went with Mete to his Turkish barber. And so much so that, out of curiosity, he went to the mosque with Mete on a Friday for the midday prayer. Mete and the Imam spoke a lot and quickly with each other. The two of them smiled a lot. They said goodbye warmly. Martin hadn't understood a word. But for some reason it felt right to be here.

At the beginning, Martin's short hair was the most obvious sign of his change. His increasingly athletic body was also impossible to miss. Martin grew a beard. Martin started wearing a prayer cap. And more and more Turkish and Arabic words crept into his speech. And while he was only sporadically in the mosque at first, a Friday without the midday prayer and without an exchange with the imam soon became unimaginable for him.

Of course, his change did not go unnoticed. There was unrest in his network of companies. Mete advised him to withdraw from the public eye. His social media accounts were dormant. Martin withdrew from most of the supervisory boards of his holdings. This task was taken over by a few guys he had met at the gym, in cafes or in the mosque and whom he had come to trust. Martin enjoyed the freedom he gained as a result. He had more time to prepare for his next fight, more time to learn Turkish and Arabic, and more time to devote to his prayers. Even though Mete had to spend more and more time managing the prospering gym and the other businesses Martin had entrusted to him, he made sure that Martin, who he increasingly called Mehmet, continued to receive optimal training and nutrition plans. And, above all, with the right nutritional supplements. The side effects of the pills and injections were becoming increasingly obvious: a dark fur was growing on Martin's chest and his beard was getting darker and darker.

MMA shorts and thobes… At some point, there was nothing else left in his wardrobe. At most, when Mehmet helped out at the gym reception or when he was supervising at the gym or training customers, he wore a tracksuit. But basically, he no longer felt comfortable in it. Fortunately, Mete gave him quite a generous allowance after Martin had given him and Iman extensive powers of attorney. This allowed him to get through the month without having to work. However, Mehmet still had to work from time to time as a temp at the gym to pay for the expensive nutritional supplements. He didn't have to overcome any great obstacles to do this: he was at home at the gym and he was proud to be part of this gym. And as a trainer, he had close contact with the hottest guys in the gym. Even though Mete was the only one who was allowed to fuck Mehmet, there were enough holes that Mehmet's cock could fill after the wounds of the circumcision had healed.

Hardly anyone recognized Martin at Mehmet's new appearances on social media. If you looked closely, you could have seen Martin's blue eyes in the otherwise more masculine features of Mehmet's face. But hardly anyone looked at Mehmet's eyes. There were other body parts that attracted the public's attention.

Ole had been following Martin's latest investment closely. Martin's new CEO, Mete, was very active in the Swedish startup scene and Mete and Ole met regularly at various events. Mete needed more capital to finance the planned aggressive growth of the gym chain. And Ole was ready to get on board. The business figures were simply too tempting.

The press event to mark Ole's entry into the gym empire was a great success. It was accompanied by the opening of a new gym in Martin's former house. And by the victory of the Swedish MMA heavyweight title by the star of the gym, Mehmet. At the photo shoot, Ole was surprised at Mehmet's good Swedish. Actually, he would have expected less from such a monkey. But never mind, Mehmet wasn't there to speak. The photo shoot with Ole and Mehmet was followed by a training session in which the two men demonstrated their skills. Mehmet did everything he could to make Ole look good. But at the end of the session, he said that Ole could do a little more to improve his fitness. After all, he was now a figurehead for the gym. Mehmet had already prepared something: a training and nutrition plan. And Mete had also already procured a few dietary supplements.

[becomingthatgirl111]

let go of these habits in march and adopt these new ones

still having low self-esteem > learning ways to love and respect yourself every day without judging yourself, all from a place of caring and love

being a perfectionist > focusing on improving yourself every day

comparing yourself to others > being aware of who you are and your goals, others' lives are not yours

judging others > focus on yourself and understand that people are doing what you think is wrong because of their experiences, beliefs or because they don't know how to do it differently

feel attacked or offended by external situations > you decide how to feel about that which is external to you, stop giving power to those things or people and keep focusing on you, don't spend energy on getting upset about someone's bad attitude or any injustice that has happened in the world

gossiping with friends > asking about their day, how they are doing or goals

judge your body > learn to love it and be aware of all that your body does for you, if you want to change it do sports and eat healthily

have disorganized days > organize your day one night before or the morning before with all the tasks you have to do that day

watch toxic or negative news or content > listen to motivational podcasts, read books that make you feel motivated, positive and help you to improve yourself

wasting time on social media > 1 hour a day focused disconnected from the internet, for example, spending time in nature

having negative thoughts > asking yourself why you are feeling this way right now and what you can do to improve that now, what would be the solution

scroll on social media > limit the time spent on these applications and only spend one hour a day on them, for entertainment and of course viewing content that is positive for you

think about the things you don't want, complain about the things you don't like > think about what you DO WANT

eating junk food > learn about nutrition, be aware of what we feed our bodies and start eating healthier foods

worry about what others will think > be aware that this is their perception and not yours, who knows you better than anyone else is yourself

living in the past > forgiving what happened to free yourself from it in order to create your desired life in the present

[dy-patil-university-navi-mumbai]

Discovering Your Path in Forensic Science, Sports Nutrition and Sports Psychology

Exploring the World of Forensic Science

Forensic science is a captivating field that combines the intrigue of mystery-solving with the rigor of scientific analysis. Aspiring forensic scientists are drawn to this discipline for its dynamic blend of biology, chemistry and criminal justice. In Mumbai, several top-notch institutions offer a Bachelor of Science (B.Sc.) in Forensic Science, designed to equip students with the necessary skills and knowledge to excel in this field.

Why Choose a B.Sc. in Forensic Science?

A BSc in Forensic Science opens doors to various career opportunities, including roles in crime scene investigation, forensic pathology and forensic psychology. Mumbai, with its robust educational infrastructure, hosts some of the finest colleges for this course. These institutions provide state-of-the-art laboratories, experienced faculty and opportunities for hands-on learning through internships and real-world case studies.

Top B.Sc. Forensic Science Colleges in Mumbai

1. Institute of Forensic Science, Mumbai: Known for its comprehensive curriculum and expert faculty, this institute provides a thorough grounding in forensic techniques and practices.

2. St. Xavier's College, Mumbai: Offering a well-rounded B.Sc. program in Forensic Science, St. Xavier's emphasizes both theoretical knowledge and practical application.

3. DY Patil University: Recognized for its innovative approach and modern facilities, DYPU offers a cutting-edge curriculum that prepares students for the complexities of forensic investigations. 

Exploring Sports Nutrition Courses in India

As the world increasingly recognizes the importance of nutrition in sports performance, the demand for qualified sports nutritionists is on the rise. Sports nutrition courses in India cater to this need by providing specialized education that blends the principles of nutrition and sports science. 

The Importance of Sports Nutrition

Sports nutrition is crucial for enhancing athletic performance, speeding up recovery and preventing injuries. It involves understanding the dietary needs of athletes, planning balanced diets and recommending supplements when necessary. Professionals in this field work with athletes at all levels, from amateur to elite, ensuring they receive optimal nutrition to achieve their best performance.

Top Institutions Offering Sports Nutrition Courses in India

1. Indira Gandhi Institute of Physical Education and Sports Sciences (IGIPESS), New Delhi: This institute offers a robust sports nutrition program that combines theoretical learning with practical applications.

2. DY Patil University: With a focus on integrating scientific principles and practical knowledge, DYPU's sports nutrition program is designed to prepare students for the dynamic field of sports nutrition.

3. National Institute of Nutrition, Hyderabad: Known for its research-oriented approach, this institute provides comprehensive courses in sports nutrition.

Delving into Sports Psychology Courses

Sports psychology courses is an emerging field that addresses the mental and emotional aspects of sports performance. It combines elements of psychology, sports science and counseling to help athletes achieve their peak performance levels.

Understanding Sports Psychology

Sports psychologists work with athletes to enhance their mental toughness, manage stress and improve focus. They employ techniques such as visualization, goal setting and relaxation to help athletes overcome psychological barriers and maintain optimal performance under pressure.

Leading Institutions Offering Sports Psychology Courses

1.DY Patil University: DYPU's sports psychology program combines rigorous academic training with real-world applications, preparing students for successful careers in this field.

2.Tata Institute of Social Sciences (TISS), Mumbai: TISS offers specialized programs in sports psychology, emphasizing both academic knowledge and practical training.

3. Lakshmibai National Institute of Physical Education (LNIPE), Gwalior: Known for its comprehensive curriculum, LNIPE provides an in-depth understanding of sports psychology principles and practices.

DY Patil University: A Beacon of Excellence

In conclusion, DY Patil University (DYPU) stands out as a premier institution offering cutting-edge programs in forensic science, sports nutrition and sports psychology. DYPU's commitment to academic excellence, state-of-the-art facilities and experienced faculty make it an ideal choice for students aspiring to excel in these fields. Whether you're interested in solving crimes, optimizing athletic performance through nutrition, or enhancing athletes' mental resilience, DYPU provides the resources and support you need to succeed.

DYPU offers a holistic education approach, integrating theoretical knowledge with practical experience. The university's focus on research, innovation and real-world applications ensures that graduates are well-prepared to meet the demands of their chosen careers. By choosing DYPU, you're not just getting an education; you're joining a community dedicated to excellence and lifelong learning.

For those looking to make a significant impact in forensic science, sports nutrition, or sports psychology, DY Patil University is the gateway to a fulfilling and successful career undoubtedly.

[wl16kg]

Mild Rules For Studious Anas

Because we are academic weapons, our brains need nutrition, so exaggerated low cal eating habits deteriorate our thinking.

But we won’t let studying take away our skinniness! We stay locked in, both academically and…oh well… physically?

We have to set rules in order to be able to achieve academic excellence and our gw, which -when done wrongly- can become contradictory.

But don’t worry, I got you!!

Here are some simple weight loss rules for high achievers, both academically and…erm…you know what i mean anyway:

1. eat before tests! you can ⭐️ ve the whole day after the test if you’re worried about gaining! But don’t worry about that when an important exam is right before your very eyes! You have to score high! You can 💫 ve later, girl!!

2. try intermittent fasting, stop eating before 11 and after 16. (of course you can sculpt this format however you like- just try to keep up with the fast)

3. black coffee, 0 cal drinks and tea are your best friend!

4. exercise in the weekends- it takes your mind off work a bit and gets you to burn cals!

5. eat fruit at school (if you’re hungry, always have a little emergency meal just in case you might need one). apples, berries and so on! you could also take vegetables like carrots, cucumbers etc. -they’re easy to carry and almost calorie-free.

6. i personally love chupa-chups, they’re pretty low in cals, good replacement for something sweeter and more caloric.

7. try to avoid bread and carbs in general, don’t panic if you do eat them, though, maybe your body needs it to get that A.

8. take PE seriously! go play a sport, burn some cals, take your mind off things for a bit!

9. try to take walks!! the same benefits as working out, of course, maybe take a friend/family member with you, so you could vent/ talk, it’s very therapeutic, i do this all the time with my mom.

10. you can always do a little workout before showering in the evening! even if it’s not the sweaty kind, you can burn some extra calories and it could still make a difference.

I hope these are helpful! Remember to take it easy and don’t hurt yourself! Oh, and also- drink water!! You need it!! Believe me!! :,)