#the health benefits of weight training

[weightlosspeak354]

The Power of Garlic.Garlic isn't just a kitchen staple; it's a natural health booster! Rich in antioxidants and allicin, garlic can help lower blood pressure, improve heart health, and strengthen your immune system. Adding raw or cooked garlic to your diet can also help fight infections and reduce inflammation. A little clove goes a long way.

[growhealthy]

"Achieve Your Weight Loss Goals with the Keto Diet"

"Unlock Your Weight Loss Potential with the Power of the Keto Diet"

Introduction

The keto diet has gained popularity as a fast and effective way to lose weight. By reducing carbohydrates and increasing fat intake, the body enters a state of ketosis, where it burns fat for energy. If you're seeking rapid weight loss, the keto diet can be a valuable tool. In this blog post, we'll explore how to get started with the keto diet and provide tips for staying on track to maximize your weight loss.

What is the Keto Diet?

The keto diet, short for ketogenic diet, is an eating plan that emphasizes high-fat and low-carbohydrate intake to induce ketosis. Ketosis is a metabolic state in which the body uses stored fat as its primary source of energy instead of glucose derived from carbs. This transition leads to efficient weight loss and potential additional benefits such as improved mental clarity and reduced inflammation. It is crucial to follow a comprehensive keto guide to ensure you consume the right balance of fats, proteins, and carbohydrates to achieve and maintain ketosis. With its increasing popularity, the keto diet has become a go-to option for individuals aiming to lose weight quickly and effectively.

How Does the Keto Diet Aid Weight Loss?

The keto diet facilitates rapid and efficient weight loss through its high-fat, low-carb approach. By reducing carbohydrate intake, the body is forced to utilize stored fat for energy, resulting in ketosis. During ketosis, fat molecules are broken down into ketones, which provide energy for the body. This metabolic process enhances fat burning and promotes weight loss. Furthermore, the keto diet helps regulate blood sugar levels and suppresses appetite. By consuming more healthy fats and fewer carbs, you feel fuller for longer periods and avoid cravings that can lead to overeating. It is essential to note that not all fats are equal. While the keto diet emphasizes healthy fats, it is crucial to monitor your macronutrient intake and overall calorie consumption to prevent excessive calorie intake. To optimize weight loss on the keto diet, follow a comprehensive keto guide that offers guidance on food choices and macronutrient tracking. By adopting the right approach, you can achieve fast and effective weight loss on the keto diet.

The Importance of Tracking Macros on the Keto Diet.

Tracking macros, which involves monitoring carbohydrate, protein, and fat intake, is key to achieving rapid weight loss on the keto diet. Macro tracking ensures that you consume the appropriate types and quantities of food to maintain a state of ketosis, where fat is burned for energy instead of carbs. Utilizing a reliable keto guide can greatly assist in tracking macros by providing the correct macronutrient ratios and portion sizes tailored to your individual needs and weight loss goals. By adhering to this guide, you can ensure you are on the right path to achieving your weight loss objectives safely and healthily. Additionally, it is important to monitor your daily calorie intake. While the keto diet emphasizes high-fat foods, it is still crucial to consume the appropriate number of calories based on your body type and activity level. Consuming excess calories, even from healthy fats, can lead to weight gain. Overall, tracking your macros and calorie intake on the keto diet is vital for achieving rapid weight loss. By staying mindful of your food intake, you can ensure you consume the right types and quantities of food to maintain ketosis and achieve your weight loss goals. Top Foods for Quick Weight Loss on the Keto Diet.

One of the most enticing aspects of the keto diet is the ability to enjoy delicious foods while still losing weight. Here are some of the best foods to incorporate into your keto diet for quick results:

Avocado: This versatile fruit is packed with healthy fats, keeping you satiated and adding creaminess to your meals without relying on dairy.

Meat and poultry: High-protein options like chicken, turkey, and beef are staples of the keto diet. They are satisfying, flavorful, and promote muscle growth during weight loss.

Nuts and seeds: Whether you prefer almonds, walnuts, or pumpkin seeds, these provide healthy fats and protein, making them excellent choices for the keto diet.

Leafy greens: Low in carbs and rich in vitamins and minerals, vegetables like kale and spinach add bulk to your meals without contributing excessive calories.

Coconut oil: With its high concentration of medium-chain triglycerides (MCTs), coconut oil is a popular ingredient in keto recipes. MCTs can enhance fat burning.

Eggs: A superb source of protein and healthy fats, eggs are versatile and can be prepared in countless ways.

Cheese: Cheese is keto-friendly and adds flavor to your meals. However, be mindful of portion sizes, as it can be high in calories and fat.

To achieve your weight loss goals on the keto diet, prioritize whole, nutrient-dense foods that nourish your body and keep you satisfied. By incorporating these foods into your diet, you will be well on your way to rapid weight loss.

Sample Meal Plan for Quick Weight Loss on the Keto Diet

Following a well-structured meal plan can help you stay on track with the keto diet and achieve your weight loss goals quickly. Here's a 3-day sample meal plan to facilitate rapid weight loss:

Day 1:

Breakfast: Avocado and egg salad

Snack: Greek yogurt with mixed nuts

Lunch: Grilled chicken with roasted broccoli

Snack: Cheese and olives

Dinner: Baked salmon with roasted Brussels sprouts

Day 2:

Breakfast: Scrambled eggs with bacon and spinach

Snack: Almond butter with celery sticks

Lunch: Cauliflower fried rice with shrimp

Snack: Keto protein bar

Dinner: Beef and vegetable stir-fry

Day 3:

Breakfast: Coconut milk chia pudding with raspberries

Snack: Hard-boiled egg with celery sticks

Lunch: Tuna salad lettuce wraps

Snack: Homemade kale chips

Dinner: Grilled lamb chops with cauliflower mash

Remember to stay hydrated throughout the day by drinking plenty of water and herbal tea to support your weight loss efforts.

By adhering to this meal plan and avoiding high-carb foods, you can achieve rapid results on the keto diet. However, keep in mind that individual bodies vary, and it is essential to consult a healthcare professional before starting any new diet.

Tips for Successful Adherence to the Keto Diet for Fast Results

Meal prep: Planning and preparing your meals and snacks in advance can greatly facilitate adherence to the keto diet. By having healthy, keto-friendly options readily available, you can stay organized and make smart choices.

Find keto-friendly substitutions: Identify keto-friendly substitutes for your favorite non-keto foods. For example, replace traditional pasta with zucchini noodles or spaghetti squash, and use keto-friendly sweeteners like stevia or erythritol instead of sugar.

Stay hydrated: Drinking an adequate amount of water is crucial on the keto diet. It aids in flushing out toxins and keeps you feeling full. Aim for at least 8 glasses of water per day and consider adding electrolytes as needed.

Keep healthy snacks on hand: Having convenient, healthy snacks available can help prevent reaching for high-carb options like chips or cookies. Consider nuts, seeds, cheese, or veggies with dip as satisfying and keto-friendly choices.

Seek support: Finding support from others following the keto diet can be highly beneficial. Joining online communities or involving a friend or family member in your journey can help maintain motivation and accountability.

By following these tips, you can maximize your success on the keto diet and achieve fast results. Remember to be patient, consistent, and attentive to your body's signals. Happy keto-ing!

Potential Pitfalls to Avoid on the Keto Diet

While the keto diet is effective for weight loss, it's essential to be aware of potential pitfalls and work to avoid them. Here are a few common pitfalls to watch out for:

Inadequate water intake: The keto diet can increase urine production, leading to dehydration. Ensure you drink enough water throughout the day to keep your body hydrated and functioning properly.

Excessive consumption of processed foods: Packaged keto snacks and processed meats often contain high amounts of sodium, preservatives, and artificial ingredients. Focus on whole, nutrient-dense foods rather than relying heavily on processed options.

Overconsumption of protein: Although the keto diet is often associated with high protein intake, excessive protein consumption can hinder ketosis and slow down weight loss. Track your macros to maintain the proper balance of protein, fat, and carbs.

Inadequate fiber intake: Fiber is crucial for digestive health and helps you feel full after meals. Include fiber-rich foods such as leafy greens, nuts, seeds, and low-carb fruits in your diet.

Impatience: While some individuals experience rapid weight loss on the keto diet, everyone's body responds differently. Be patient and give your body time to adapt to the new eating pattern. Consistency is key, and results will come with time.

By being mindful of these potential pitfalls and taking proactive steps to avoid them, you can set yourself up for success on the keto diet and achieve your weight loss goals quickly and effectively.

Download our free 21 Keto Recipe Cook Book 

[baharlivings]

Pedal Your Way to Wellness: Unlock 13 Health Benefits of Cycling for Body and Mind

[ranjith11]

Why It ALWAYS Depends | An Educated Answer

In Today's video Why It ALWAYS Depends | An Educated Answer. Yoga teacher and studio owner Zahir Akram explains why all answers should begin with "It Depends".

[4theitgirls]

how much exercise should you do per week for maximum health benefits?

note: while getting enough of different types of exercise is important, as different types of exercise bring different primary benefits, the most important thing is that you are moving your body! don’t feel pressured to do a strict amount of cardio per week if you don’t like cardio, especially if you are new to exercise. this goes for any other type of exercise. it’s totally okay to do the exercise you enjoy doing, as long as you are doing it!

how much cardio should you be doing?

while this may differ according to your personal health, conditions you may have, your goals, etc. (as with any other form of exercise), the general advice given by professionals and the American Heart Association is at least 75 minutes of vigorous aerobic activity or 150 minutes of moderate aerobic activity per week. if we are going with 150 minutes per week, this would mean at least 21 minutes per day, or 30 minutes 5x per week. this schedule may vary depending on your schedule, but the overall goal is 75 or 150 minutes per week!

how much strength/weight training should you be doing?

while different professional sources have varying opinions on this, the most common advice is 60-90 minutes per week. if we are using 90 minutes per week, this would equal to 13 minutes per day, 18 minutes 5x per week, or 30 minutes 3x per week.

how much yoga/stretching should you be doing?

it is important to at least include a short cool down stretch after your workout to prevent injury and reduce soreness, but when it comes to yoga, it is recommended that you include at least a 1 hour session 3x per week, although doing a bit each day is considered ideal. using the guide of 3 hours per week, this would equal 26 minutes per day, 36 minutes 5x per week, or 60 minutes 3x per week.

how much pilates should you be doing?

while many do not include pilates in their routine or do not consider it necessary, i and many others find it incredibly beneficial due to its ability to work the smaller muscle groups that weight training usually does not. it is generally recommended that you do a 45 minute session 3-4x per week. this would also equal 19 minutes daily if you prefer to split it that way.

[health78694]

Effective Cardio Workouts at Home: Stay Fit and Active in the Comfort of Your Own Space

Title: Effective Cardio Workouts at Home: Stay Fit and Active in the Comfort of Your Own Space

Introduction:

Staying active and maintaining cardiovascular fitness is essential for overall health and well-being. While the idea of cardio workouts often brings to mind a gym or outdoor activities, you can achieve a great cardiovascular workout right in the comfort of your own home. In this article, we will explore a variety of effective cardio workouts that you can easily incorporate into your daily routine without the need for special equipment or a gym membership. Get ready to break a sweat and elevate your heart rate as we dive into the world of cardio workouts at home.

The Benefits of Cardiovascular Exercise 

Before diving into specific workouts, it's important to understand the benefits of cardiovascular exercise. Regular cardio workouts improve heart health, boost endurance, promote weight management, enhance mood, and reduce the risk of chronic diseases. By engaging in cardio exercises, you can elevate your fitness levels and improve your overall well-being.

Jumping Jacks: 

The Classic Cardio Move (approx. 200 words) Jumping jacks are a simple yet effective exercise that gets your heart pumping and engages multiple muscle groups. They require no equipment and can be modified to suit different fitness levels. We'll discuss proper form, and variations, and how to incorporate them into your workout routine.

High-Intensity Interval Training (HIIT) 

HIIT workouts have gained popularity due to their time efficiency and effectiveness in burning calories. We'll explore HIIT principles and provide a sample workout that combines intense bursts of exercise with short recovery periods. HIIT can be customized to suit your fitness level and preferences, making it a versatile option for home workouts.

Dance Workouts: 

Fun and Cardiovascular (approx. 300 words) Dance workouts provide a fun and dynamic way to get your heart rate up. Whether you follow along with online dance tutorials or create your own dance routine, this form of cardio exercise combines fitness and self-expression. We'll discuss different dance styles, and their cardiovascular benefits, and provide tips for dancing at home.

Bodyweight Circuits: 

Full-Body Cardio  Bodyweight circuits are a convenient and effective way to get in a comprehensive cardio workout without any equipment. We'll outline a sample bodyweight circuit routine that targets various muscle groups while elevating your heart rate. This workout can be tailored to your fitness level and preferences.

Step Aerobics: 

Elevate Your Cardio Fitness Step aerobics is a classic cardio workout that simulates climbing stairs. You can use a step platform or even a sturdy household item to perform a variety of step exercises. We'll provide step-by-step instructions and safety tips to ensure an effective and injury-free workout.

Treadmill Alternatives: 

Cardio without a Treadmill If you don't have access to a treadmill, don't worry! We'll explore alternative exercises that mimic the cardiovascular benefits of treadmill workouts. From brisk walking or jogging in place to climbing stairs and performing mountain climbing, you can get your heart rate up and burn calories using simple movements.

Conclusion:

Cardio workouts at home offer a convenient and effective way to improve cardiovascular fitness and maintain an active lifestyle. Whether you choose jumping jacks, HIIT workouts, dance routines, bodyweight circuits, step aerobics, or treadmill alternatives, there are numerous options to suit your preferences and fitness level. By incorporating these cardio exercises into your routine, you can boost your heart health, burn calories, and experience the benefits of regular cardiovascular exercise—all from the comfort of your own home. So, lace up your sneakers and get ready to break a sweat as you embark on your journey to a fitter and healthier you.

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[nourisophy]

Regular Exercise Karne Ke Fayde: Exercise Routine Shuru Karne Ke Tarike Aur Alag Alag Tarah Ke Workouts:

Introduction: Exercise karna aapki sehat ke liye bahut important hai. Yeh ek sahi lifestyle ka bahut hi zaroori hissa hai aur isse aapke sharirik aur mansik swasthya dono ko kayi fayde hote hai. Lekin fir bhi, kayi log apne rozmarra ki zindagi me regular exercise karna mushkil mante hai. Rozana exercise karne ke fayde sabhi ko pata hai. Sharirik roop se, exercise aapki dil ki sehat ko behtar…

[utopiafitness]

The Ultimate Cardio Workout: Cycling for Fitness and Weight Loss.

In these days Most of the people Use cycling for fitness, Many health benefit are associated with cycling, which is a popular form of exercise, transportation, and transportation. Regular cycling can improve cardiovascular fitness, increase muscle strength and flexibility, and reduce the risk of chronic diseases such as obesity, diabetes, and heart disease.

Cycling is also a low-impact activity that is more likely to damage joints than other high-impact exercises like running, making it an ideal form of exercise for people of all ages and  levels of physical form. In addition to its physical benefits, cycling can also improve mental health by reducing stress, improving mood and boosting self-esteem. Finally, the bicycle is an ecological and economical alternative to the car that can help reduce traffic jams and air pollution.

Cycling for Fitness and weight loss

Burning calories and losing weight are two benefits of cycling. The amount of cycling you need to lose weight depends on several factors, such as age, weight, gender, and fitness level. In general, cycling for fitness at least 30 to 60 minutes a day can help  burn calories and promote weight loss. This can be achieved by cycling at a moderate level of intensity, such as  a pace that raises your heart rate and induces sweating, but still allows for conversation.

Additionally, incorporating high-intensity interval training (HIIT) into your fat burning cycling workouts can help  increase calorie burn and promote weight loss.It’s also important to combine cycling with a healthy, balanced diet to achieve your weight loss goals.

[fitnfemme]

The Benefits of Regular Exercise for Women

Welcome to our blog! Here you can learn about the numerous benefits of regular exercise for women, as well as discover different types of activities that can help you reach your fitness goals. From cardiovascular exercise to strength training and flexibil

Regular exercise is essential for maintaining a healthy lifestyle and is especially important for women. Exercise helps to improve physical fitness, reduce stress, and boost mental health. Additionally, regular exercise can help to reduce the risk of chronic diseases, such as heart disease, diabetes, and osteoporosis. It can also be beneficial for weight management and body composition, which can…

[emahealthylifestyle]

strength training's advantages for reducing stomach fat

Strength training, in conjunction with a balanced diet, is an effective and sustainable way to reduce belly fat and improve overall health and fitness.

Belly fat, also known as visceral fat, is a common concern for many people looking to improve their health and appearance. While diet and cardio exercise are important components of a healthy lifestyle, strength training should not be overlooked as a way to reduce belly fat.

Advantages of Strength Training for Belly Fat Loss

Increased Metabolic Rate: Strength training has been shown to increase the body's metabolic rate, helping to burn more calories and fat, even at rest.

Improved Insulin Sensitivity: Strength training has been shown to improve insulin sensitivity, helping to regulate blood sugar levels and reduce the amount of belly fat stored in the body.

Builds Muscle: Strength training helps build and maintain lean muscle mass, which in turn burns more calories and helps reduce belly fat.

Reduces Stress: Strength training has been shown to reduce stress and cortisol levels, a hormone that is linked to belly fat storage.

Sustained Results: Unlike fad diets or extreme weight loss methods, strength training provides sustainable results that can be maintained with consistent effort over time.

In conclusion, strength training is an effective and sustainable way to reduce belly fat and improve overall health and fitness. By increasing the body's metabolic rate, improving insulin sensitivity, building muscle, reducing stress, and providing sustained results, strength training should be incorporated into any comprehensive weight loss or fitness program. It is important to consult with a professional trainer or physical therapist to develop a safe and effective strength training program that is tailored to your individual needs and goals.

[snaileer]

Call to My Bedside - Part 2

Part 1: https://www.tumblr.com/snaileer/733019972168761344/call-to-my-bedside

Danyal wakes the next time with a weight to his limbs. From the moment he opens his eyes, he realizes he is not where he is supposed to be.

This is a medical bay, but it is not in the league, the constant twittering of League doctors monitoring his health is suspiciously gone. No shadows on guard outside the door.

The most glaring thing though, there was no Lazarus Water in his veins.

Perhaps Ra’s had decided he was no longer worth the expense, had decided-

No.

It was something else. That wasn’t an option he would consider.

Danyal tested the feeling of thin metal on his right wrist. Handcuffs, not shackles. It was odd.

But again, this wasn’t the league.

But he’d need to go back before Ra’s became angry. Danyal couldn’t fail.

He glances to the door as it opens, an old man-the one from before- and a younger, slender man standing just behind him.

Danyal stays still, his breathing even, forcing his heart to stay at a constant, stable rate. He watches them, analyzing.

The old man blinks, “It’s good to see you’re awake, young sir-,” He steps into the room, left foot a second slower, old weakness?- English accent, in Europe? the man behind him follows- stiff posture, rib injury, core focused strength, gymnast, combat trained and familiar- Richard Dick Grayson, Nightwing, he’s in America, Batman- “You gave us quite the shock earlier, myself especially.”

Nightwing watched Danyal warily, he saw him as a threat, and by the angle of his feet, a threat to the older man. He remembers now, he’d attacked him before, Nightwing was here to prevent it again.

They are heroes.

He was a part of the League of the Assassins.

He doesn’t fit here, could never.

Danyal considers the merits of speaking English, he wants to, deeply, and perhaps it would even benefit the situation; but his chest clogs with fear before he can even compose a sentence. It’s been too long anyways, the League dialect is easier.

“How long have I been here?” Danyal says, still not moving enough to even jostle the cuff at his wrist.

Nightwing sighs deeply, “We rescued you and Damian from a League of Assassins boat yesterday.” The words of the language are stilted, either by unfamiliarity or awkwardness, and who’s Damian? There’s a pause, “Do you know who I am?” Nightwing asks, caution in the words.

Danyal takes a deep breath, finally sitting up, despite the rattling of the chain on the cuff, “You are Nightwing, Dick Grayson, correct?”

Nightwing nods, his eyes briefly flitting to the elder man, “And you?”

Danyal’s eyes narrow, trying to find the trap, “I am Danyal Al Ghul, Heir of the Demon’s head, Blood of the Batman.”

Danyal watches the eyebrow of the old man tick up in his peripheral.

Nightwing pinches the bridge of his nose, “God I can’t believe Talia did it again,” He murmurs under his breath. In English. And Danyal would be lying if he said he wasn’t happy to hear the language again, even just a little.

“Perhaps it would be best to bring Master Bruce back from his meeting,” the old man says pointedly. Danyal ignores as he changes and resets the IV attached to him, familiar with the autonomous care. With or without his consent.

“I’ve already notified him, he should be here soon.”

“Very good. In the meantime,” he turns to Danyal, “I am Alfred Pennyworth, the Wayne family butler. It seems I did not get the chance to introduce myself the last time you were awake.”

Danyal can’t help but blink at the almost joking tone Alfred says it with, knowing that Danyal had been the one to knock him out. It makes his lip twitch, and he silently huffs, surprising himself with the action.

The amusement vanishes as the door opens once more, footsteps barely audible in the second before.

The man standing there is large, tall and broad shouldered, strong- dangerous, calloused hands from training- his eyes stay glued to Danyal, blue and steady amidst the square jaw and sharp features, black hair tussled like he’d been rushing, just like Dad always-

Danyal feels his jaw wire shut, back straightening.

The thin chain of the handcuff jingles in the sudden silence.

This he remembers. This is Batman. The Dark Night of Gotham. The Detective.

The source of every expectation Ra’s Al Ghul has ever placed on Danyal.

He feels his face try to screw into a sneer, because he hates him and everything he’s done that has ever affected Danyal, but his face remains still. Controlled. Because there’s nothing he can do about it anyways.

Batman had introduced himself before.

As another name. A civilian. His training forces him to remember it.

Bruce Wayne.

It means next to nothing to him. But the man doesn’t stop looking.

It’s Nightwing that speaks next, “Danyal, this is Batman, Bruce Wayne, your father.” The smile is at odds with the weary tone of the words, “He was there when we saved you and Damian a few.. yesterday. God that feels like longer.”

Saved? The sentiment makes him want to scoff. He doesn’t, because Batman’s eyes already narrow with Nightwing’s words, and Danyal doesn’t need to make it worse.

A thousand more questions rush through his head. Each one bitten back with practiced force.

Instead he dips his head briefly, aiming for a show of respect, whatever that might mean here. However little he means it. Danyal can adjust regardless.

“Hn.”

Danyal lifts his head. That was the only response?

They uproot him entirely, chain him, throw him into unfamiliar waters where everything-everyone- is in new danger and all he does is grunt?

Danyal bites his tongue hard, letting his head lift, carefully non-defiant. He’s not quite sure his eyes get the message because he can feel the glare from them.

“Master Bruce,” Alfred pipes in, tone sharp.

Batman sighs, but the set of his shoulders changes, no longer so heavily lined with suspicion.

“What do you know about why Damian was-" There’s an even sharper cough from Alfred. Another sigh, “Fine. What has Talia already told you about me?”

Danyal glances between them, purposefully keeping his eyes from jumping down to the metal around his wrists.

No one else speaks.

“I know that you are Batman, the Dark Night of Gotham. You are also the detective, great enough to impress the Demon’s Head, Ra’s Al Ghul. The Demon’s daughter informed me you were dead.”

There’s a slight twitch on Batman’s face. “I survived Darkseid’s attack, although it led to me being lost in time and assumed dead for nearly a year,” Batman’s eyes flick across the room, almost considering, “Red Robin was responsible for my return just over a year ago.”

Red Robin. Timothy Drake. The one Ra’s favored. The second source of expectations placed on Danyal.

And he was lost in time? What did that consist of, what did it mean for Batman? Did it matter if it didn’t affect Danyal?

“I see.” He says. Silence lingers. They still expect him to speak. He hedges his bets, asking something he actually cares about, “Why am I here, Batman?”

The question seems to be expected and yet still strike with surprise.

“I… regrettably, did not know you were… present at the league. I do not believe in their methods and would not have left you there had I known.”

And that makes it all okay. Danyal wants to scream. But he narrows his eyes instead, only more suspicious, “And why were you there then?”

“We followed the shadows that had taken Damian. He told us who you were.”

Danyal pauses, leaning back slightly. They were willing to answer his questions, to actually talk with him. Of course they were, they were meant to be heroes.

But it had been so long since he’d actually talked with anyone other than Ra’s, and their conversations were a battleground of expectations and tests.

He fights with his conscious knowledge of this and the habits that have been beaten into him so thoroughly.

“Who is… Damian?” He asks, watching their reactions for the answer.

All three seem surprised by the question. But not angry. Of course not, he reminds himself.

“You’ve mentioned him several times like I am supposed to know who he is.” He had barely been told anything since his forceful return, and any knowledge he had from before stopped at Dick Grayson. And then Timothy Drake.

Danyal had purposefully ignored the hero world he had lived in-

He forces his eyes up to meet Batman’s, noting the hesitance in the set of his shoulders.

“Damian is… your brother. He was.. Talia’s son, before he came to me just a few years ago. He was raised in the league.”

Danyal blinks, anger disbelieving in his chest. Is that what she did?

“When.”

There’s no response, save a twitch of Batman’s eyebrow.

“When,” Danyal says again, his breathing controlled, “Did he come to you? How old was he? How long ago?”

They seem to pick up on the way Danyal’s tone has changed. Good for them.

“Nearly three years ago. He was ten.” Batman answers, voice rough. Tinged with curiosity and unfulfilled questions.

Danyal breathes deeply, his heart rate picking up against his wishes. Icy rage flares.

The beeping of the machine at his side matches the pounding in his chest, uneven, unbalanced, uncontrolled.

Keep it under control. Keep it. Under. Control.

Control is power. Control is strength. Control is the only thing that will ever be enough.

He breathes deeper. Holding his breath. Once. Twice.

The beeping is steadier with each tone.

“Danyal?” An old voice asks beside him. It’s Alfred. The butler.

Danyal shifts his jaw from its clench, “I am fine.” His eyes slide back into focus, still on Batman, “Damian is your son then.”

Batman nods solemnly, a heavier sigh through his chest, “Talia and I have had an… interesting relationship. But I loved her. Once. She has never failed to make me regret it.”

That was why she had visited him. Her words. What she had almost said. Talia had wished he was Damian, wished he was Bruce. Just not Danyal of course. The weapon she discarded for a better version. One she could love.

One who would be heir.

Batman continues, “Talia is Damian’s mother, told him he would be my heir, as I’m sure you were but-” Batman stops, looking at Danyal as confusion flicks across his face, “You weren’t.”

“I was never told I would be heir of the Batman, only of the Demon’s head.” This, at least, Danyal is familiar with, “That’s the only reason they needed me: to be their weapon made from the Demon Head’s enemy.” Danyal breathes, “A weapon does not have parents, and I have never been more than a weapon to them, crafted for the league’s purpose. For Ra’s.” 

Ra’s is the reason Danyal is alive at all. Is the only reason he has survived the league, but he is also the reason Danyal had to, no- has to survive.

Danyal drops his eyes, tired, so so tired, like he always is. Unerringly, his eyes find the shine of the metal around his wrist. Arm held carefully still to keep from jostling it, even as his other hand has found its way to his lap.

“You can’t really believe that,” Dick says, disbelief in his own voice, unsurety in the frame of an unfamiliar language.

“It doesn’t matter what I believe.”

And it doesn’t. It only matters what he can do. That’s he’s strong. He just has to be strong enough. Ra’s is the reason Danyal suffers, has always been, and Danyal will never let him escape that.

Silence lasts. Danyal quickly grows tired of it.

Luckily, Batman breaks it, “Why were you exposed to the Lazarus waters?” He asks, voice rigid and flat once more. 

Perhaps the casualness is getting to him because Danyal manages to lift one lip in a slight sneer, “The only reason anybody uses the Lazarus Pits.”

The Batman stays silent, clearly talking about the unorthodox method of exposure they had resorted to.

Danyal sighs this time, serious, “My heart is damaged. Electricity. The pits are a short term solution for it. Grandfather had said he found a long term one.” Danyal doubts it matters now. Whatever care his grandfather’d had was fragile, dependent on Danyal’s performance. 

The palm of his left hand tingles sharply.

Would this be enough to tip the scale against him? What would he lose for being here? Who would he-

Danyal looks into Batman’s eyes, “Am I to be a prisoner here?”

The man glances over him at the two on the other side, Danyal doesn’t follow it, nor the silent conversation he’s sure is happening.

Instead, Danyal focuses his ears, senses sharpened by training, by the pits, by his accident… and turns his attention to the person hiding in an alcove above them.

Low breathing, higher pitched, the scent of sword polish and hair gel. The person was small and armed.

“You’re not a prisoner… but if you leave.. you’ll be in danger,” Batman says, voice deep, “We can’t let that happen.”

So either be followed or don’t leave. What great options.

Danyal tries not to scowl, not to show any inflection at it, “And do I have to stay here? In your…. Cave?”

“It might be difficult to move- uh.. the medical things-” Nightwing starts, but Danyal cuts him off by swiftly removing the IV tucked in the crook of his elbow.

He presses his thumb against the small well of blood as he looks forward.

Alfred shouts, jolting towards him, “Master Danyal! That is hardly sterile-“

Danyal’s eyes snap to him the moment the title leaves his mouth, heart stilling for a second, commands in his eyes. Alfred falls still.

Danyal lets it fall away the next second, barely two beats missed. The beeping starts again.

“I see.” Alfred straightens, stepping forward slowly to turn off the IV and coil it, removing other monitors, “Another one for the dramatics then.”

Nightwing steps up, hands out placatingly, “There’s..mm really no need, Danyal, uh-” He glances back to Batman, “Of course you can leave the cave-,” the next words are in bright clear English, “I’m sure there’s already a room picked out for you.”

“Right you are Master Dick,” Alfred says, “Young sir, do you need any help moving?” He directs to Danyal.

He wants to rip his hand from the metal cuff. Snap the thin chain to pieces.

Instead he looks to Nightwing, then Batman, “The restraints?” He says, voice as empty of want as he can make it.

The click of the key in the lock echoes in his ear and it’s only through practiced calm that Danyal does not immediately jerk his arm away from it. Instead, he calmly retracts his hand, bracing slightly against the bed as he turns and plants his feet on the floor.

The others have already moved out of his way, watching intently, waiting for him to fall- to fail.

Danyal straightens his legs. He stands. He breathes. He controls his heart. He walks forward.

He does not fall. He doesn’t have the option to fall.

“I can go now.” He says, looking at them. His knuckles are white on the edge of the bed.

Nightwing looks at Batman once more. The man grunts, then turns from the room in a way that he can only imagine would perfectly flare a cape.

Danyal’s feet feel like they’re filling with cement. Nightwing stares at him expectantly. Danyal understands expectations- but these ones, it leaves him helpless and-

“Follow me then, dear boys,” Alfred says, stepping in front smoothly, already moving towards the door, “We can go upstairs, I’ll start on a meal and Master Dick can show you the rooms.”

Nightwing goes next, leaving Danyal to follow not quite behind him, the angle purposeful to keep him in sight.

Nightwing casts a wary glance to him every few minutes, continuing a light chatter with Alfred. Danyal stares forward, taking in the cave from his peripheral - computer, showers, training mats, an unfamiliar shadow watching him, armory, swords, knifes, suits, cars and vehicles lined up on platforms, a t-Rex, giant penny, a glass case- Danyal lets his eyes linger on the shadow, never faltering his steps.

His neck itches at the attention.

He looks forward. Nightwing is looking at him again, snapping forward the moment Danyal’s eyes narrow. Good.

The steps are slightly narrow, dark, but they come out to a warmly lit study. Dark wood, papers, books on shelves, a portrait on the wall, pictures on the desk, three black hair boys, another of only a single with stiff posture, a ballet dancer- they keep walking. The door-clock- closes behind them like the clamping of an artery.

Nightwing and Alfred’s conversation continues in smooth, low-toned English. Danyal blinks, slowly, slower than he needs to, for a breath of a second relishing in the almost familiarity of it all, the dissonance from the last three years alone enough to well emotion in his chest.

His eyes open. He continues after them.

“This is where I’ll leave you, I’ll be up with some food young sir,” Alfred says abruptly, turning towards a swinging door that reveals a glimpse of a stainless kitchen.

“So…” Nightwing says, swinging his arms a bit at his sides, “uh… I can show you the room you can sleep in, yes?”

Danyal’s shoulders tighten, rising from a subconscious millimeter slouch. He nods stiffly.

His heart remains under control. Always under control.

“So this is the Wayne Mansion, you can go for food any time, uh…” There’s an unsure pause as they start up the stairs, “You can meet the rest of us soon maybe, a correct introduction to Damian…depends on Bruce really… he can be … over …over.”

Nightwing looks at Danyal properly, “I’m usually better at this, most of the bat kids know the League dialect but… I haven’t exactly practiced it.”

Danyal stares at him. He doesn’t want to hear the sound of the League’s twisting words, he wants to leave. He wants to find his family, protect them, get them as far away from Ra’s al Ghul and the league as possible. He wants to go back to Ra’s convince him to let his family go if Danyal stays willingly. Wants a blade strong enough to run the man through and-

“I know you are probably stressed and this is all unfamiliar but … we want you to stay… you won’t be hurt here. This is different than the league, you’re safe.”

Danyal scoffs, not bothering to stop it, he hasn’t been safe since the day he tripped over a wire and died.

Nightwing doesn’t seem surprised by the response.

“This can be your room,” He says, opening a door in the hallway and gesturing a wide arm to Danyal. “The rest of us are just down the hall.”

Danyal steps in, looking around, counting exits, tactical advantages, possible listening devices- He turns around, giving Nightwing a stiff nod, “Thank you for the room.”

Nightwing still stands at his door, “Anything else I can help with for you?” He says.

Danyal considers staying silent, obedient, but he hates hearing the language at every turn, he never wants to hear it again, the words they forced in his mouth, ripping away what was in their place-

“Can you just speak English?” He says, realizing too late how weak it sounds, “You don’t have to use the league tongue, I can-English is.. fine.” Fine. Better. Familiar. A remnant of a family he’s almost certain he’s lost now.

Nightwing barely quirks a brow, eyes flicking over him.

“Can do,” He nods, “Well then… Welcome to Wayne Manor, Danyal.”

And he closes the door behind him.

'It’s just Danny, please.' He wants to whisper to the silence. But he’s grown too used to shadows and it catches in his throat.

He goes and sits on the bed. Staring out of the window. A window he can’t leave from. Where would he go? He doesn’t have anyone, they’re all in danger because of him. He can’t leave.

He’s trapped.

Always trapped.

Bound. Stuck to one place. One thing.

Emotions well in his chest, in the back of his throat, thick and dark and painful. He wants to cry. He can’t. Emotions constrict around his lungs.

And Danyal sits, staring at the wall, wishing he could cry. But the emotions just twist themselves until they’re tight enough, heavy enough to fall down, settle back like a layer of heavy chainmail over his insides.

Danyal turns on the bed, facing the wall.

It’s empty tan-beige. Neutral colors. No personality. Temporary.

This is familiar to him. This he can do.

Danyal stands again, he strips down his tunic, his shin-guards and pants- notes the lack of his typical weapons- methodically placing it on the dresser. Not his dresser, he already has one, painted blue with yellow stars back in-

Danyal gets in the shower, glad to find soap there, contemplating not using it, not wasting the energy. He watches condensation develop on the glass walls, water droplets collecting until they finally rush down the glass.

His finger lifts, already wanting to trace the letters he knows. Three lines, an H. One. i. Or e, he could write hello. Or ghost. Mom. Dad. Jazz, Sam, Tucker. Write it in English so he wouldn’t forget the way they were meant to be spelled, let the water wash it away.

His fingers ache where they’d been broken for it. For tracing letters in dirt or on mirrors, in the foggy glass at night. A break for every word.

Danyal can see his hand shake, inches from the glass. Pain and fear a leech on his bones.

He drops the hand. Turns to wash away the soap and get out, towels left on the counter.

He doesn’t even glance at the mirror as he goes out.

His tunic is where he’d left it, neatly set on the dresser top… but…

Danyal opens the drawers, changing into the boxers, the next one is dress pants and collared shirts, but in the third-

Rough denim scuffs against his fingertips.

They’re dark wash jeans, fancy and nothing like the ones his mom would buy on sale from the thrift store but…

He doesn’t let himself debate it further, he has to wear clothes and no one is here to tell him which. They put them here so they should expect him to wear it- it could be a test but he doesn’t care, let them do what they want if only to pretend the jeans are stiff from ectoplasm stains instead of fresh starch.

He chooses a white t-shirt, ignoring the collared shirts and polos that are probably meant to go over it.

He breathes, letting his shoulders drop, tilting his head back with his eyes closed, pretending for only a second that he’s getting dressed for school. Jazz is across the hall getting her books together, Sam and Tuck are on their way to walk together, his parents are already downstairs working.

'See?' He wants to say, 'I’m still the same person, nothings changed!'

The metal of the door knob clicks and Danyal’s head snaps towards the sound.

There’s nothing. Danyal doesn’t trust it, eyes narrowing as he scrutinizes the tall double doors.

“I know you’re there!” he calls out, fists ready, “Open the door and show yourself or I will!”

There’s a harsh tutt behind the door before it swings open, revealing a kid standing there. Short, black hair- hair gel-, dress slacks and shirt hiding multiple bladed weapons-

“Clearly I meant for you to know I was here, I am not incompetent,” The kid scoffs. So Nightwing wasn’t lying about them all knowing the league dialect…. Yet somehow, it sounds different coming from the kid, familiar in a way that makes Danyal's skin burn. He looks irritated, arms crossed in front of him even while his eyes wander over the room and Danyal with curiosity. And judgement.

Danyal rolls his eyes at it, “Did you need something from me, or did you just want to stand there looking like a hair gel commercial?”

The boy’s face goes red impressively fast, “How dare you-” he moves- and a knife is flying at his face, Danyal dodges, catching it in a second, shifting to throw it back but stops, half way extended. He looks at the hilt, there’s a League marking engraved on the bottom no larger than a droplet.

Danyal's eyes flick up to the boy still standing in front of him, glaring him down.

That’s all it takes before the boy jumps forward, another knife in his hand.

Danyal blocks it, twisting the arm as he drops his own acquired knife to his other hand and lunges forward.

The boy flips over his arm, and Danyal doesn’t let his surprise show as he reaches to grab the second knife he’d forced the kid to drop.

The boy tutts at him again, “So this was who Mother replaced me with? Street rabble?”

Danyal blinks, Mother? Then it clicks.

So this was Damian. The child the demon’s daughter wanted, beloved by all. Treasured. Preserved.

Danyal grits his teeth against the bitter taste in his mouth. He lunges forward, already expecting the larger dagger Damian uses to block him as he’s forced to retreat.

Danyal doesn’t stop, continuing to press him, “The Demon’s Daughter is no mother of mine,” he spits as he slams a kick against Damian’s elbow, blade dropping once more. Danyal cuts a shallow slash across Damian’s left cheek before dropping his own stolen knives.

He doesn’t stop though, continuing to push Damian back- Damian swerves to the side, grabbing his arm, flipping him, Danyal retaliates, grabbing the others shirt and taking him with him.

He catches his feet a second before the other, using it to pin him face to face with Danyal’s arm at his throat, “Maybe if you were good enough, you wouldn’t have had to be replaced at all and I never would have been forced to be here, this is your fault. I was free,” He grits out, teeth bared, “You got to live these last three years because I paid for it, and you’re angry because they don’t want you!?”

There’s something startling in Damian’s wide eyes, “What are you talking about?” He snaps, “I am Damian Al Ghul, Heir to the League, Ibn al X-“

Danyal slams him harder against the floor, cutting him off. Green simmers, almost boiling, under his skin. He grits his teeth harder against the sharp pain through his chest.

He leans closer to Damian, snarling, his grip bruising, “You don’t even know what you escaped, what Ra’s really wanted with you, do you? What being heir means. You’re nothing more than a -”

Damian jerks his head upwards, colliding with Danyal’s forehead and knocking him back with a grunt. Danyal’s grip loosens momentarily and Damian pulls free.

He slams a palm strike into Danyal’s front, pain lancing through his chest as he gasps, heart convulsing.

He moves through it by force, both rolling off each other with violent hands.

They stand opposite each other once more. Blood drips from the cut on Damian’s cheek. Danyal’s ragged breaths join Damian’s in the silence. He can hear footsteps on the stairs. His heart clenches in his chest painfully. There’s barely enough Lazarus water in his veins to keep it pumping for a week, less if he keeps this up.

The door flings open with a slam, both of them turning to look.

Batman stands there, battle calm in his eyes.

Damian turns fully at the sight of his father, but Danyal doesn’t shift from his stance.

“Father, I-“ Damian starts, but Batman just lifts a hand, silencing him.

“What. Happened.” Batman says, looking straight at Danyal, not even a question. A demand. Green tinted steel shoots up Danyal’s spine and he does nothing but glare back at the man.

Batman doesn’t break eye contact, “Damian.”

“I was determining if he was a threat. He is from the League, Father,” Damian says  shortly, standing tall despite the blood on his face.

Batman looks between them briefly, and oh what a picture they must make.

Two kids, both born in the same cage, one trying to claw his way out of the chains and the other trying to fight his way in.

Exhaustion washes over Danyal, and he drops his fists, letting them hang by his sides.

Batman hums, barely a sound, but a muscle twitches in Damian’s jaw.

“Father-“

“Go Damian. Now.”

Damian looks back at him, not-quite-hate in his eyes, before dropping to a crouch to grab the knife closest to his feet with one hand and turning to leave.

Faced with Batman’s sole attention, Danyal lifts his chin defiantly, daring him to take action, to punish him, to do something that he can predict, can defend, can justify the anger he feels when he sees him.

“I know it was different in the league, but here, this is not acceptable.”

Danyal half-scoffs. He finally steps out of his stance, “I could leave.”

“That’s not-” Batman pinches the bridge of his nose, voice like gravel, “I am trying to protect you, the manor is not the league. I understand what it must have been like to be raised like that, but you can’t hurt others, no matter what teachings you’ve had. I can guarantee you won’t be hurt here, I won’t let-”

Danny huffs a dry laugh, “You won’t let?” He steps forward, rage bubbling back up, “Hurt me? I’m not worried about me, Batman. You can’t stop him. Ra’s is going to get what he wants, and as long as that is me, everyone around me is in danger, I’m dangerous. I'm a weapon, a weapon of your enemy. You can’t fix that, can you?”

“We can protect ourselves-”

Danyal scoffs again, “Because you’ve done such a good job of that already? Don’t forget, all of this is because of you, they wanted you, and now they want me because of you, Batman. You.”

Something stricken shoots through the man’s face before it flattens. Batman nods and steps back, a hand on the doorhandle, “Don’t leave.” Is all he says, before the door clicks shut.

Danyal feels the walls closing in on him like a cell.

He looks to his left.

The bathroom door is open. He can see his reflection in the mirror, any condensation gone.

Danyal stares.

When he had been younger, back in- before. Danyal would stand in front of a mirror and pick out parts he thought looked like his parents. Like a Fenton. His shoulders were from Jack obviously. His eyes and hair too. His jawline was from Maddie, his hands from Jack, and the love of engineering and planning from Maddie. He had the same legs as his mom. Same voice as his dad, always loud. If he didn’t look too hard, he could almost convince himself he was really their kid, their son.

But he could never quite place his tanned skin, or the texture of his hair. The shape of his eyes and nose. Always just a little bit wrong.

What had pretending done but put them in danger?

Danyal turns on his heel, flicking the lights off and putting a glass soap bottle on the door handle.

He knew he’d wake up regardless… but he wasn’t taking any chances.

Danyal rubs his chest with the heel of his palm as he lays down on the far side of the bed, his back to the door, staring out at the city beyond the window glass.

How close would he come to freedom before he’d have to give it up again?

And he knew he would.

For his family, he would give the Demon’s Head anything.

Everything.

If that’s what it took.

He squeezed his eyes shut and tried to pretend he would fall asleep.

———

Bruce runs over Danyal’s words again and again during the flight.

'This is because of you, Batman,'

He flicks a switch.

'You.'

The landing gear lowers.

'You can’t fix this.'

He can see the way the shadows of the forest twist around the clearing.

'Dangerous.'

Wheels touch grass. Batman lands at the coordinates, just on the side of the field in front of the woman waiting for him.

'Because of you.'

He breathes.

“My Beloved, how are you?” She greets him as he descends the ramp.

Bruce says nothing. He cannot even begin to fathom what he would say if he did.

Instead, he stares at her. A woman who had once meant so much to him, whom he had nearly thrown away everything for. And who had nearly done the same for him.

But she hadn’t. Wouldn’t. And it had hurt him, but he had recovered.

And then she hurt him again.

She had stolen and lied to him in his vulnerability.

And still, he had found himself loving her.

Had allowed her to continue hurting him. Again and again. Out of a vain hope that she would change. Because he thought that he could change her. That she would change for him.

It was foolish. It was senseless.

Yet he found it just as impossible to stop.

And so she had hurt him again.

“Talia.” Her name grated against his heart, “Why did you not tell me I had another son?”

“The boy is no more yours than he is mine, Beloved,” She says with a roll of her eyes, as if explaining a basic fact, “He belongs to my father. And to the league.”

Bruce is silent. He notices a slight bruise forming on her left cheek.

Talia’s face is tight, “Do you not care about the son I have given you? Has Damian not satisfied you?”

Bruce feels the leather of his gauntlets stretch over his clenched fists.

“I deserved to know,” He near growls, “Just as I did Damian, just as I did with Jason. You cannot continue to keep my children from me-“

“If it was not for that boy, you would not have met Damian at all,” Talia snaps.

Bruce blinks. Hard.

“His return brought Damian into your arms, you should be grateful.” She spits at him like an accusation, “Damian is ours, Bruce. From our love. That boy was made before we truly knew each other, before we understood each other as we do now. He was borne of nothing more than my father’s obsession. Damian is our son, not him.”

“His name is Danyal, Talia!” Bruce bellows, “He is a child, and he is a person! Just like you, and me, and Damian, and he deserves more than to be written off as one of Ra’s al Ghul’s projects! He deserves better than this!” Than us, he doesn’t say. Deserves better than him.

Talia straightens from already perfect posture, “I made a choice Bruce, for Damian. To protect Damian. I knew our son was never meant to bear my father’s hands, he was never meant to be what Danyal is.” Talia pauses, eyes sharp on him, and he can see when she chooses her next words. Already knows they are meant to cut him, to hurt him. He steels himself and listens anyways.

“Perhaps you should ask him where he’s been all these years I’ve supposedly kept him from you, Beloved.” She says coyly, stepping forward.

“What are you talking about.”

She takes another step, “The truth of the matter is that Danyal could have gone to you any time he wanted. He chose not to. Chose to stay away.”

He stays silent.

“Oh- Did the boy not tell you?“ Talia says, barely hiding the falseness, “Danyal was living in America before he returned to his rightful duty. Almost didn’t work, but…” Talia hummed, “His gifts were fortuitous in the end. A risk well calculated, my father’s doing I suspect.”

Talia almost seems blaisé as she talks about it, but he can see the way it irks her. Her father had tricked her. Somehow. Or had manipulated her into some choice she hadn’t known about.

Batman says nothing, analyzing, taking in clues.

“Beloved,” Talia sighs, “Surely you must know, the boy must return.”

“And surely you know: I can’t let that happen.”

Talia glowers at him.

“It’s him or Damian, Bruce, you must choose, just as I did.”

“No.” Bruce growls.

“You cannot have both,” She snaps at him.

Batman stands firm, staring her down, resolute.

“You invite his anger on them both,” She snarls, “You save no one.”

Batman ignores the words. He has made it his job to make sure that’s not true. He’ll die before it is.

“Fine.” She snaps again. But she lingers for a few seconds more. The lines of her face softening.

“I remember I once loved that same unbending drive.”

It feels odd to hear her confirm something he’s not sure ever really existed.

Then Talia turns away and walks into the forest. Shadows contort and reform around her at the edges of the clearing. Slowly emptying until there’s nothing left but the trees and the grass and him, standing alone at the center of it all.

He turns to leave.

He won’t choose between his children.

He climbs the ramp.

He will protect them.

He sits down in the pilots chair, flicking switches and gears.

All of them.

Engines roar to life below him.

He will not fail.

And yet… he cannot forget her words. Twisted they may be, and just as easily lies.. but, her irritation at her father’s plans… he had always been good at telling when it was real.

'Living in America… chose to stay away,'

Living in America?

Had he been secluded at one of their bases here? Had it even been close?

Had Danyal been just miles away, suffering, and Bruce hadn’t known?

But it felt wrong. What Talia had said sat like a jagged puzzle piece, poking and prodding at him, not quite fitting the theories he threw at it.

‘Returned.’

Did she only mean returned to the League’s home base? Closer to their original strongholds in Asia?

It didn’t make sense. She would have crafted the words differently, to drive her point home.

She’d said ‘supposedly kept him from you’ like she hadn’t. Like she hadn’t kept Danyal hidden, the way she had Damian. It didn’t add up.

She could have just been lying. Bruce didn’t think she was. It couldn’t be that simple. No, there was something specific about the way she’d phrased it all, like she was telling him a secret. Like it was something Ra’s had hidden. Like something Danyal was hiding.

Batman narrowed his eyes, staring out at the landscape in front of him as it rushed past.

Whatever it was, whatever she wasn’t telling him, Batman needed to figure it out before it came back to hurt him or his family. Danyal included.

Then there was the rest of it.

The ‘gifts’ that Talia had mentioned.

He knew Danyal had been forced to interact with the Lazarus waters, but he didn’t know to what extent. What it had done to him.

It’d had an effect on him, that much was clear by the acid green of his eyes when he stood off against them in the Batcave. And earlier when Bruce had first interrupted the fight with Damian.

He didn’t even think Danyal had noticed they were glowing then. Too defensive to think about it. Or perhaps he was used to it.

How many times had he been submerged? Had been so injured that Ra’s saw fit to put him in?

How many times had Bruce not been there to protect him from it?

Even if he was only acting out of defensiveness… was that not Bruce’s fault too?

That he still felt unsafe in the Manor. That he didn’t know if Bruce would act the same as Ra’s, as the League.

And Danyal was right, he was responsible for the pain the league caused him, for them hunting him. If he had never let himself be pulled into Talia’s web- or if she was to be believed… even before that.

When exactly? When had Batman become enough of a threat that Ra’s had decided to use him? Was it because he had refused to be his heir? Or before that? Before or after Dick? Jason?

He doesn’t even know how old Danyal is. How long Batman had let him suffer because of h-

“I do hope you aren’t planning to brood like this with your children around, Master Bruce,” Alfred says, cutting through his thoughts, “I don’t believe your pride would survive the repercussions.”

Bruce glances at the monitor Alfred has decided to call from.

“Hn.” Bruce grumbles.

Alfred is right, his children would tease him mercilessly for ‘brooding’ as they called it. If only Dick at least, who hasn’t missed a chance to do so since he’d been a freshly christened Robin.

How would Danyal fit into that? Would he grow to tease like the others? Or remain stoic like Damian?

“I’ll be approaching in 30 minutes, A.” He says. ‘Will Danyal be there?’ He doesn’t say.

Alfred says nothing in response. The engines fill the silence.

He grits his teeth, he just wants to know the situation, to stay updated, he wants to know if something’s happened or anything’s changed.

He sighs, forcefully loosening his jaw, “Who’s going out tonight?”

“Mm, I believe Miss Brown and Master Tim were discussing going together. Master Thomas is in bed, as is usual, though he did mention he’d be out early.. and I believe Madame Cassandra is staying in. She seems to have found a new project.”

Batman hums in confirmation. He wants to know what Cass had found interesting. More than that, he wants to know if Danyal was okay, Damian too.

“It seems it circles around our newest resident, though she hasn’t shown herself to him yet. Master Dick also seems to think the young sir is his duty as much as Master Damian had been.”

Batman feels his lips tug downwards as he grunts in response. Damian’s first year with them was… a regret. His own absence was devastating. He’d have to find some way to assure Dick that Danyal wasn’t his responsibility this time, that he could still be his own person. Perhaps he should encourage Dick to return to Blüdhaven. Affirm the family would be alright without him.

Batman sees Gotham’s cloud of smog come into view. The bay follows soon after, and the buildings next.

“I’m coming in now.”

“Very good sir.” Alfred answers, nodding in his peripheral before the call clicks off.

When the Batplane arrives to the cave, Alfred is nowhere to be seen. The other’s suits are missing as well, meaning they are already out for the night.

Batman doesn’t pause more than to look around, already heading to the Batcomputer with determined steps.

He enters his access codes, running through his security checks unconsciously, mind spinning on theories and clues.

He picks apart his and Talia’s interaction again and again, trying to pull everything he can from it and put it into his report file. Maybe if he can just read over it again, remember something else, maybe it will be enough to protect Danyal, maybe it will be enough to stop Ra’s, maybe it will be enough understand why Talia did this to h-

A gentle hand slides over his just as his finger goes to slam the enter button of the keyboard.

He looks over his shoulder, already recognizing the feeling of stitching against his suit.

Cass looks at him meaningfully. Her gentle hand shifts into a lean against his arm, the pressure a comfort. She stares up at the Batcomputer and reads through his writing piece by piece.

Bruce waits for her. He knows she struggles with so many words. Knows that she gained more from watching him type it than she will from reading an exact account but the details will be helpful anyways.

She nods to him, fingers tapping lightly against his arm as she thinks it over, scanning and rescanning the document.

Cass has been developing fidgets recently, small twitches of movement that don’t serve a purpose than to let her move.

Bruce wants to smile every time. He’s pretty sure they’re on purpose, but still.. it’s freedom for her.

She nudges him, reaching for a button across the keys. It flicks to a camera screen a second later.

The one in Danyal’s room.

Bruce feels a twinge of guilt at the disappointment Cass aims at him before they both refocus on the image.

The empty image.

Danyal is not in the room, and Bruce feels his eyebrows scrunch as he goes to pull up the other camera feeds to locate him, make sure he hasn’t been taken-

“Downstairs.” Cass says.

Batman gets a half turn around, checking the cave for a foreign presence, before Cass stops him again.

She points to the screen, drawing his attention to a bottom square.

Danyal stands in the hallway of the manor, staring at the portraits on the walls.

He feels a light tap on his shoulder in parting before Cass’s presence at his side disappears silently.

He stares up at the figure of his son standing in the hallway, mind still whirring about possibilities and clues and lies and secrets.

Danyal continues to stand in front of the portrait for another minute, clenching and unclenching his fists at his side.

He rips his eyes away from the portrait, turning down the hallway and ducking into the kitchen.

It’s empty when he gets there. Then again, the whole mansion had seemed empty. Aside from the ever constant, ever familiar feeling of eyes weighing down on him.

Danyal considers making himself food.

He considers jumping out of the window and seeing how far he could get.

He wonders if their cabinets have something he’d know and could do himself or if he’d be hopelessly lost.

He wonders how long it will take for the Demon’s Head to find him. Wonders what he’ll do when he does. Wonders if his-

He stops himself short.

“May I offer you some tea and snacks, young sir?”

Danyal turns slightly to face the old butler-Alfred- who’d entered behind him and nods.

Can he even say no?

Alfred gestures to a chair set up by the built in breakfast nook.

He sits. Even as the domesticity of it all throttles his heart in his chest. The way they must eat together every morning, appear together in every photo, smiling. A family portrait. Batman’s family. Batman got to keep his. But Danny’s is tra-

Danyal breathes purposefully, staring down at his hands, clenching them tighter.

Suddenly a hand reaches across his vision, pressing a button on an ancient looking miniature TV sitting just tucked into the kitchen corner.

It flickers to life on some random news channel, low mindless chatter softening the air.

Danyal feels his shoulders lower slightly, just barely, as the silences retreats. He glances up, expecting to find Alfred there staring at him, questioning him, why he’s acting like this, why he-

Alfred’s back is to him. The man busy at the stove with the tea kettle.

“I hope you like lemon ginger tea,” the man says, getting a small jar from a cupboard, “It’s been quite a bit since I’ve had the opportunity to make some.”

Danyal doesn’t quite trust it, still watching the man warily. He doesn’t understand why they would welcome him into their house, Batman or no, he was a threat to them. He was nothing but a threat.

“How about something to eat?”

Danyal watches the man move over to the fridge.

Something moves in his peripheral and his eyes jump to the side.

Narrowed eyes comb over the fancy china case against the wall. But he can’t see anything odd. The glass is clear, refracted reflection shining back him over the china. A dark phone sitting on the ledge. Dark wood pressed against the wall. He doesn’t know what he saw.

Alfred sets a small plate down in front of him with a light clatter, immediately turning back as the tea kettle begins to screech.

The movement makes a small carrot tumble off, rolling across the counter to Danyal.

He stares at it.

He breathes in, out, in out, in out in out too fast. Too fast-

A finger rolls to a stop in front of him and he can only stare at it as strong arms grip and pull him back, keeping him restrained.

Granite counters blend until they are stone floors.

He can’t look away from it. Confusion bleeds in with denial and regret and bloodthirsty stubbornness.

“Look at me, boy.”

Danny’s head is jerked back by his hair, forcing his eyes up to his instructor.

The man glares down at him.

“I have taught warriors better than you by a thousand, and you dare to try to escape under my hand?”

Danny tries to grin, barely managing a crude sneer, coppery blood in his teeth, “You should have kept a better eye on me, you fucking nutcase.”

His eyelid flicks closed automatically as cold gunmetal rests against it.

“Say that again.”

Danny swallows his regret, in for a penny in for a pound. He juts his chin up, forcing the man to follow the movement with his gun.

“What, were you dropped as a bab-” His open eye strains to see his instructor’s thumb press down the hammer of the gun. A warning.

He can feel his hands shake under the assassins hold. His throat burns.

“You scared of a chil-?” He barely has time to register the hand moving before the butt of the gun slams into his nose with a sickening crack.

Pain floods his face. He gets half a shout out before his chin is grabbed by unforgiving hands.

He stares into the man’s cold eyes.

Danny says nothing. Too focused on trying to breathe when his nose is filling with blood and his mouth is clamped nearly shut.

“Better.”

He resists the urge to spit in the man’s face as he steps back, straightening and waving a hand to the assassins. Even without their hands on him he can feel their presence looming behind him.

Danny drops his head, curling in on himself as much as he can, trying to ignore the feeling of blood as it slides down his face.

His eyes are left to stagnate on the finger thrown to the ground in front of him.

Pale skin stands stark against dark floors, contrasted by blood and dirt marring it. He can see the calluses and small scars.

He doesn’t understand.

He might.

He doesn’t want to.

“You are not the only one I can punish to get my point across, boy.”

He looks closer at the finger. At the nicks of careless knives and tools, of a hand that had cradled- no- please no-

“The oaf was very insistent it be him.”

Danny snaps his head up, fear striking through his chest, “No! Please-“ he catches himself, “Please don’t hurt them! They don’t- Hurt me, just me! They don’t deserve it, they didn’t do anything-!”

Sharp eyes stab into him. Fury behind them.

“Hurt me, Master Shrike, just me. Please.”

There’s a pause as the man continues to stare down at him before he lifts one lip in a sneer, “Do you think you command me, child?”

Danny freezes, “I don’t- I- No, Master. I don’t.”

“Then why,” Shrike near growls, “Do you beg me? Why do you plead like you have a right to ask for anything?”

“I don’t-” 'I don’t understand,' he starts to say but he’s cut off by Shrike’s boot hitting his face. He’s learned by now when not to dodge. He can’t give them another reason to hurt his family.

A second kick lands.

“You will be quiet!”

Danny waits for a beat, then slowly pulls himself up from the floor, not lifting his eyes.

He can still see his father’s finger on the floor.

“You do not command me. You are a tool! A weapon in the Demon’s hand! I choose to act, to punish or break you! You do not act, do not speak until you are to be used!”

Danyal stays silent.

He wants to scream, to fight back, they train him and they train him but he can’t fight back because if he does- his eyes flick to the bloodied finger.

He can let them. For his family, he can let them call him a weapon, can let them say he has no will. He can do this one thing.

He’s not giving up, he tells himself. But for his family’s safety, he can let them think he is. Just this once.

Danny stops, eyes shutting for just a second as he bends into a kneel, holding his hands up in front of him.

There’s a pause, cruel satisfaction radiating off the man in front of him.

Danyal licks his lips, steeling himself, “I am ready for my lesson,” Danny forces the words out, “Master Shrike.”

He doesn’t bother to look up and see the man’s sneer.

“Good.”

He sees the kick coming.

He still doesn’t move.

He stays still.

The world moves around him. Voices. Muttering. The sound of dishes, water being poured.

There’s a carrot.. orange and bright in front of him.

His heart is beating too fast. His eyes sting.

Calm down. Control it. Control it. Stop, stop-

A tea cup clatters in front of him.

“Sir Danyal, are you quite alright?” He hears someone ask. Alfred. It’s Alfred. Batman’s butler. He’s not-

He tries to speak, ‘I’m fine’ he tries to say. But his throat constricts. He simply nods, staring down at the carrot.

A freaking carrot.

It’s ridiculous.

He’s fine. He’s fine. He’s. Fine.

Danyal takes a deep breath. He breathes out. Silently.

He does it again.

He holds it until his heart slows down, stops stuttering from beat to beat.

He breathes out.

He reaches for the tea, ignoring the eyes on him-always watching him- ignoring the way his hands shake.

He drinks the tea. Let’s it burn his throat and distract him.

He breathes.

Alfred does not turn to look at him. Staying busy at the sink with dishes that already look clean.

He is thankful.

He breathes.

Low murmurs fill impenetrable silence. Danyal drags his eyes over to the small TV.

His breath stops.

A banner of words crawls across the bottom of the screen.

‘DalvCo factories shutting down after mass destruction.’

He tries to tear his eyes away.

‘Four buildings exploded just after midnight on Saturday in downtown Chicago, Elmerton, and Red Lake. 12 workers dead. Police have not caught the perpetrators.’

And they won’t.

Danyal can recognize a message.

He knows what it means. Who is sending it.

He tries not to let it show how his mind begins spinning. Churning out plans and strategies- If an attempt had cost his father a finger, what would they do to them now, because of Danyal?- he had to fix this.

He looks down to his shaking hands. He stops them. And the tea in his cup stills.

He stops. Pauses. He eyes Alfred still at the sink without looking up.

He places it just on the edge of the counter. Then turns away and lets go.

The cup falls.

It shatters against the floor. Danyal jumps up from his seat at the same time Alfred turns around.

“What’s happened?” He says, already hustling over with a towel. “Are you hurt?”

Danyal steps away and around him, towards the door.

He almost bumps into the display case until the reflection of light off the phone catches his eye. A small ballet sticker sits on the back of the case.

His hand moves before he can think and slips it into his pocket. He looks at Alfred.

“It’s no trouble, Young Danyal,” Alfred says as he crouches over where Danyal had been sitting, “I’ll clean this up and get you more. You can help me prepare for breakfast-“

Danyal considers knocking him out, so he can’t stop him, or alert anyone, but a body is more suspicious. Instead he paints his face with fear and steps out of the room as quick as he can.

He turns down the hallway, trying to remember where he’d walked from the cave.

Mere hours ago.

He goes the opposite direction, following a halls as far to the outer edges of the mansion as he can, typing in Vlad’s number with nervous hands as he goes.

He makes a final turn before he opens a window, glances backwards, and jumps out.

He lands in a roll, already running. His finger presses call and he listens to the phone ringing as he runs.

Once. Twice. He swipes branches out of his way. Three times. Four. Five. Six.

‘We’re sorry the number-‘

Danyal hangs up and presses again.

He doesn’t stop running.

He just has to protect them. He has to warn Vlad. Warn whoever he can. Tell someone.

It rings again. Once. Twice. Three times. Four. Five. Six- ‘We’re sorr-‘

Danyal presses it again and runs faster.

If he can get caught by the League maybe Ra’s will overlook it. Maybe he can still protect them. He can fix this. Please just let him fix this.

‘We’re s-‘

He tries again.

And Danyal continues rushing through the woods, wishing his feet would carry him faster, further, higher-

The sound of his steps pounds in his ears. The phantom feeling of eyes on his back.

He slams his finger down on Vlad’s number again, letting the dial tone drown his heartbeat out.

Once. Twice. Three times, Frick! Vlad pick up! Four- the speakerphone clicks.

“Vlad!”

There’s barely a pause, “DANNY!?”

Danny nearly trips, his heart stuttering dangerously, hopefully.

“Dani?…” He says, then jolts to his senses and continues running, a glance thrown behind him, “Dani, how do you have Vlad’s phone, are you okay? Have you been to Amity?”

“Danny, where the hell are you!? I’ve been looking all over for-“

“Dani, you have to listen okay, there’s dangerous people after me- after us-“ Danyal jumps another log, scaling a small stone wall, “You can’t fight them, you have to run, they’ve got my family, Tuck, Sam-“

“Danny wait no listen to me-!”

“You can’t fight them! You can’t, okay!?” Danny scans his eyes back and forth frantically as he runs, mind spinning, calculating how he’s going to get out, away, controlling his heart rate as much as he can, “You have to promise me! Just find Vlad, get out of Amity. Warn him- I couldn’t - my parents- you have to-“

“Danny, listen to me!” Dani yells, stopping him in his tracks.

“Your parents are out, Danny,” She says, voice rushed, but his ears barely hear it. “They escaped, they called us weeks ago to start looking for you- Danny, they’re out.”

She goes quiet. Waiting for Danny.

His parents were-

Danny draws in a deep breath, standing stock still in the middle of the trees, stolen phone still pressed to his ear.

He couldn’t believe it.. they were-

Something clangs against a tree behind him and Danyal whips around ready to-

His head blossoms with pain.

Everything goes dark.

This is included in my one-shot collection(for now) on Ao3, under same name. The collection is Things that Could Exist by Snaileer.

Part 3: https://www.tumblr.com/snaileer/760212137159294976/call-to-my-bedside-3?source=share

Tags:

@thecrystallabyrinth @isnt-that-grape @riverdancingwerewolves @mimblizzy @chaos-deimos-et-eris @miraculousandmore2 @mys-tia @jitteryjuttury @moonlight-opal @nerdypaintbrush @thedragonqueen1998 @luminanightfall @cowarddragon @cyrwrites @kamireadsmcu

[adolin]

I want to start running...any tips?

I WAS BORN TO ANSWER THIS QUESTION. Thank you so much for asking! Unfortunately, I am a nerd about my hobbies so this got quite long.

Keep it simple ✨

Running is easy to get into; our bodies are built for it. Don’t stress over technicalities and just do what feels natural to you. My local races are full of 70-something white-haired pensioners who are kicking ass at it. Don’t let anyone tell you that running is meant to feel like dying, that’ll harm your knees, or that you absolutely need to have that specific smartwatch model to get into it. All you need is a solid pair of shoes, everything else is optional.

Medium effort is the way to go

The ideal aerobic running pace is a speed at which you’re able to hold a conversation, even if a bit winded. NO faster. If you’re able to sing along to your playlist or chat with a friend, that’s your ideal running pace. If you’re gasping or wheezing, slow down! You’ll get a bit faster as your lung capacity gets better, but that shouldn’t be a priority unless you want to train for a race. You get most of the health benefits of running just by keeping up a steady, sustainable, conversational pace.

Walking breaks are fine, actually

That’s the reason why I don’t love C25K as a beginner program — the way it’s structured sort of implies that walking breaks are something you should grow out of to become a more experienced runner. If you need to walk for a bit, go ahead.

If possible, jogging is preferable, just because the mechanics of even a glacial-pace jog are more similar to running than those of a faster power walk, so you might try switching to a jog after a bit of a walking interval. But walking is not a failure; there are serious marathon training plans out there that use walk/run intervals as a viable strategy.

(Related: picking up speed helps you keep going! If you feel like you are completely drained, try speeding up for a very short interval, then slowing back down. It’ll often give you an energy boost to keep going)

Run for time, not distance ⌚

Especially for beginners, I find that getting fixated on numbers can be counter productive, and the most important thing is to listen to your body. If you’re aiming to hit a certain mileage, you might get the urge to speed up at the end to get done faster. Instead, set yourself time-based goals and end every run with a cool down jog or walk.

SHOES!! 👟

Good running shoes are essential, and pretty much the only fitness-related purchase on which I’ll always support dropping money. If you get to the point where you’re consistently running 10 km (6 miles) each week, you’ll want to go to a running store — the kind of place where you’ll get fitted, and they’ll have you try on models and jog on a treadmill to evaluate your gait and let you know which characteristics your ideal shoe needs. I can’t stress enough how useful running store staff can be. They’re all running club nerds who LOVE getting new people into running, and they really want to help you find your ideal fit. Also get good running socks while you’re at it.

Be prepared to drop at least 100€ (or equivalent currency) but they usually have a great return policy if the model isn’t a good fit for you. Take care of your running shoes — maintenance, wearing them only for running, gentle cleansing etc — and the cushioning will last for quite a while (600km / 370miles at least). If you decide that you hate running, they’re still great for walking around. Once you find your ideal shoe model, it gets a lot easier to shop for it during end-of-season sales, or looking for online bargains etc. I love stocking on end-of-series shoes and rotating them so they’ll last even longer, and I buy online quite often! Just make sure your FIRST pair is fitted, for ideal injury prevention and joint health.

Injury prevention 💪

I’d love to still be running 10k races when I’m 70, but it takes some care to get there. When you run, you’re slamming your body weight up and down with every stride, and that might be hard on your joints if you’re not used to it. If you’re completely new to running, cap your runs at 15/20 minutes every other day. Do that even if you feel like you could keep going! If you have a good aerobic base already, you need to give your joints time to catch up with you lung capacity, and give your body time to recover. Do bodyweight exercises like lunges and planks and glute bridges to strengthen your core, legs, and hips. Dynamic stretches are great for warmups, and static stretches are better for cooling down. If you have the option, running on softer surface like grass or dirt is better than asphalt, which is better than concrete and pavements.

(If nothing of what I’ve said here makes sense to you, shoot me another ask, or look at some of the resources I’ve linked down below!)

Don't get bored! 🎶

I love running in groups. Running clubs are great. You can learn so much in a hands-on way from seriously experienced people, you can chat about gossip over a running job, and you can make some interesting friends. If you don’t have access to a running community, then personally I love just chilling on a run by myself listening to an audiobook or podcast or exploring a certain area.

Running form❓

Don’t stress about it. Just go out and move your body. Attempting to modify your ‘running form’ too quickly can do more harm than good. There ARE a few things you could pay attention to — I recommend trying to focus on one of these at a time for a minute or so, and alternate between them. After a while, it’ll start to feel natural to keep track of all of them:

1. Don’t slouch! But a slight lean forward is great.

2. Keep your shoulders pulled down and your upper back tense.

3. Swinging your arms in a way that helps with your stride is good, but I shouldn’t feel forced.

4. Even breaths, inhaling through your mouth and expiring through your nose.

5. Take turns to check with every part of your body, and relax them in turn: are your jaw and neck too tense? Are your fists tight?

6. Don’t overstride! shorter strides with quicker leg turnover are better than huge strides that feel awkward to you.

7. Use your glutes to drive up the motion of your legs, not just your quads. This can take a while to get used to, but it’s a game-changer.

8. ENGAGE YOUR CORE. This is a great skill to develop whether you work out or are just existing in the world — basically, let your inner abdominal muscles help you carry your weight forward. This is VERY intuitive once you know how to do it, but it’s hard to get a grasp of it if you don’t know what it means, so here are some resources about it.

an extremely fucking comprehensive article that improved my life and eased my big-boobs back pain

similar content but in video form

a running-specific form video

Personally, learning to do this made me feel like I unlocked a superpower. Go forth and brace.

Accessories and tips 🤓

Like I said above, the only thing I really suggest spending money on for real is running shoes. Everything else is details! However, I’m nothing if not wordy I have Thoughts about those details, too.

Run tracking: I suggest downloading Runkeeper if you want to keep track of your runs — it’s free, intuitive, and solid! If you decide to get into wearables, a low-level Garmin >>>>> anything else.

Self-care: use sunscreen and/or thick face cream as needed. Stop to sip at a public fountain if needed. Get a small fanny pack to hold your phone, keys, or lip balm if needed. If chafing is an issue, anti-glide gel is relatively affordable.

Outfits etc: I get all my running gear and clothes from Decathlon — they are in most countries and ship worldwide. I especially love this thermal shirt for colder weather

Safety: if you’re running on the road, make sure to run in the opposite direction from traffic and to wear something bright. If you run with headphones near traffic, keep the volume down, or get over-the-ear conductor headsets. I love shokz, they're fantastic.

Post-run snack: eating something small and carb-heavy within 30 mins of a workout is great for kickstarting recovery. I love dried fruit personally.

Various resources 📝

Routine basics: check out the r/running order of operations, which is a great “how to” guide to building a basic running routine. I also recommend that subreddit's wiki! Running programming gets exponentially more involved the more advanced you get, etc — if you ever have any questions, hit me up!

Dynamic stretching warmup: a quick leg swing workout to get your legs ready to go. If you’re feeling overachieving, here’s a lunge warmup routine and a how-to bodyweight squat video.

Cooldown routine! Check out Strength and Mobility, a great post-run quick cooldown routine that includes some bodyweight exercises to strengthen your hips and core. Video included.

that's all, folks! 🏃‍♀️

Sorry I got carried away! I love running. I love getting people into running. My mental health, cardiovascular system and my popping quads also love running. But FYI, some people hate running and that's also fine! If you decide it’s not for you, find something you like more. There are a lot of misconceptions out there and a lot of guilt-tripping and body shame-y rhetoric around exercising, especially aimed at women, and I want to make clear it’s all bullshit. Just have fun <3

[maxellminidisc]

Making my own post on how we should frankly all work on weight training/bearing excercises for our bone and muscle health into old age cause op of the one I saw was a crypto terf.

Anyway, its really important to do so because it genuinely helps in aiding your bone density and muscle strength. If you're not aware weight training has nothing to do with weight loss but rather is a term for targeted exercises that strengthening the muscles, their force output, and endurance. Mostly weight lifting is what's associated with weight training, but stuff like isometrics can also be a form of weight training; stuff like planks, wall squats, etc.

Training the force output of your muscles ends up benefiting your joints and bones because they adapt to the increase in mass and strength by building up your bone density. Bone density is important in preventing things like osteoporosis, which basically makes your bones incredibly susceptible and fragile to major fractions and makes healing much more difficult as you age.

As you age as well, the weakening of your bones, muscles, and tendons also makes it harder for you to balance yourself and leads to a higher risk of falls. So, starting sooner will help prevent falls, fractures, and possible fatality in the future. If you have older folks you're close to, definitely encourage that they start doing balance exercises now rather than later to help them gain some resistance and prevention for their later years or to help make their lives a lil easier if they are in their later years.

Theres tons of simple at home exercises and routines on YouTube that accommodate seniors and to some extent folks with mobility issues to regain balance or work on weight training. Routines which are fully seated or supported by chairs are good alternative exercises I've seen and even done with my mom who's now in her early 60s with knee issues. You dont have to be a senior to check some of these out and do them either!

[middlenamesage]

MARS, the planet of ACTION: What type of exercise Mars in each sign makes me think of

Note: this is not necessarily advice about exercise to consider based on your Mars sign. So many things in the chart and the individual’s life will tweak the picture. Being that I’m a 6th house Mars who’s making it a goal lately to exercise daily (or most-daily😆) because I see the benefits for my mental and physical health of having intentional physical activity in my routine, this is just my musings on the type of exercise that comes to mind first/strongest when thinking about the archetypes of each sign. ✨

Mars in Aries- lifting weights/strength training 🏋️‍♀️ Mars at home! I thought about maybe also going with martial arts for this one! ❤️‍🔥 Mars/Aries does have a strong purpose for defense. As the first sign in the zodiac, Aries’ archetype is also that of a straightforward, more simple and direct energy. To simply get buff seems like quite the way to pay tribute to this potent combined yang energy! 💪

Mars in Taurus- Yoga 🧘🏽‍♂️ Taurus needs something at a bit slower of a physical pace, and the very conscientious attention yoga places on your relationship with your body is very Taurus/2nd house. Plus every Taurus rising I’ve ever known has been into meditation and/or yoga. 🤷‍♀️ Always looking for the calmest ways to do things! 🧘‍♀️

Mars in Gemini- Running 🏃🏻‍♀️ idk this just seems like a flighty Mars sign! 🏃‍♂️🚀💨

Mars in Cancer- In-home exercise, regardless of type, is what immediately comes to mind! Maybe a really pimped out Mars in Cancer would have an in-home pool.💧😂 🏊‍♀️🏠

Mars in Leo- Dancing! 💃🏻🕺🏼This is my Mars sign and never been a dancer, so this goes to show how I’m just thinking about the archetypes of the signs. But the Sun’s gotta shine/will get noticed 🌞 and dancing also is so highly CREATIVE. ♌️

Mars in Virgo- Gymnastics 🤸🏿‍♀️ I’m just so impressed with the precision♍️ in the routines of gymnasts. Perhaps Pilates is another example, that’s a little more common place. I personally avoid any exercise that requires attention to precise detail as it gets my Mars worked up in a bad way😤… so more power to anyone who’s built to like this type of exercise!

Mars in Libra- Ballet 🩰 The pure archetype of Libra is grace. Enough said.

Mars in Scorpio- whichever combat sport or martial art is the slyest. 😂 Mars at home I think could be quite motivated to be fighting somebody; but Scorpio’s gonna be concerned with technique, not in it to make a big bold scene. 🤺

Mars in Sagittarius- Hiking 🥾🌄🌲 Or biking! 🚴🏻‍♀️ The sign built for exploring. Hiking is always an adventure. You never quite know what you’ll see even when you’re hiking nature trails you’ve hiked before. And it tends to be a popular activity when visiting new places. ✈️

Mars in Capricorn- Climbing 🧗🏽‍♂️ Climbing has an obvious association with Capricorn. 🐐🌄 And Caps could always use inspiration to reach some pinnacle! 🙏 Also, fun fact, Saturn is the planet that rules the skeletal system and muscles in medical astrology. 🩻 Climbing works basically every muscle in your body!

Mars in Aquarius- some eccentric aerial sport. 😂 I don’t know much about anything in this area, I just know something that’s done in the air 🌬️ and something that’s unusual makes me think of Aquarius! ♒️

Mars in Pisces- Swimming 🏊‍♀️ I’m giving the final water💧sign, the one most like the vastness of the whole ocean, this official association with swimming. Related fun fact: my Piscean🌞 grandmother was the one who taught me how to swim (and was very delighted to do it). 💙

Bonus thoughts, from a Mars conjunct Venus: it’s really worth considering exercise that puts you in nature if you too have this conjunction, or Venus in harmonious aspect with Mars!🌲🌷 On this note, I’d think of Mars-Mercury being suited for things that are also exercise for the mind, Mars-Sun being suited for daytime outside exercise, Mars-Moon being a good fit for nighttime exercise, and exercise in new places or that doesn’t follow a set routine being suited for Mars-Jupiter!

[4theitgirls]

hii <3 i absolutely love all your workout posts soo soo much <3 thank u for them ! i just had a request if you could make a post about a weekly plan for beginners ? like someone who's just recently starting exercising for weight loss and overall health as a student who's prepping for a national exam , ive spent the entirety of 2024 on my desk , its caused me back issues , weight gain , joint pain and more , now that i finally have time i'd love to feel healthy and strong again <3 it would be a huge huge help if you post it <33 thank u a million times

hi lovely! i’m so glad my posts have helped you. most of the videos i’m going to be posting in the near future are likely going to be beginner friendly because i have had a flare up of inflammation in my shoulder, so i will not be going too hard for a bit. the videos that will work for you will vary from mine and anyone else’s, so the actual videos you do are really up to you and how you’re feeling day to day. however, i can suggest a split for you to try and give you some tips and channel recommendations!

split:

monday: full body strength

- if you have joint issues, strength training can definitely help with that! just make sure that you are doing low-impact exercises to keep pressure off of your joints. madfit and heather robertson have a lot of these types of videos, both with equipment and without! you can also do pilates for this if you feel it will benefit you better, and i have a beginner pilates routine masterlist posted.

tuesday: cardio & mobility

- same as monday, just be sure that you are doing low-impact exercises for cardio. i have a masterlist for cardio routines as well in case you need some recommendations. for mobility, i recommend heather robertson and julia.reppel on youtube. mobility is great for improving joint health!

wednesday: lower body

- you can really do any form of strength training here, with or without weights, pilates, etc. i have a lower body masterlist up as well, but i would recommend trying some mat/lying workouts to build up some muscle before moving into more intense exercises for lower body day. i have a couple of those masterlists posted as well!

thursday: active recovery

- this can include so many things, including mobility, stretching, yoga, walking, or anything else you can do that is gentle on your body. again, i love heather robertson’s active recovery routines.

friday: upper body

- if you have joint issues in your upper body, i would be gentle on upper body days, meaning just don’t push yourself too hard and if a movement doesn’t feel good or causes you pain, stop. emi wong and hailey c. have great upper body workouts that do not require any equipment.

saturday: cardio & core work

- same thing with the low-impact cardio. core work has so many benefits and is great for stabilizing your spine and, in turn, reducing the risk of injury to your joints. madfit has a lot of ab workouts, but you can really find them on any workout channel you like!

sunday: rest or active recovery

NOTE: please make sure, especially if you’re a beginner, that you are stretching after each workout! this will reduce soreness and risk of injury.

[m1ckeyb3rry]

Nagi's butt.

you know this is only tangentially related but it reminded me that something i’ve always found funny is that everyone finds it super unrealistic that nagi has really defined muscles but based on what we know about him it actually makes sense for him to look that way because muscle DEFINITION is more related to body fat percentage than anything. so like that’s why body builders go on cycles of bulking/cutting and why they’re often very hefty looking most of the time — in order to build muscle at that pace, you have to eat a shit ton of food or else your body will actually burn your muscles for energy as well as fat, so they’ll bulk in order to have enough calories to lift heavy, and then when they want to look aesthetic (ex for competitions) they’ll cut their food intake so that their body fat percentage rapidly drops and the muscles that they’ve built become visible!! this is especially true for abs LMAOO back in high school my best friend competed in gymnastics nationally and also rode horses but she never had incredibly visible abs. meanwhile my younger brother literally just runs cross country and his abs are crazy despite the fact that he never trains them but it’s literally because his body fat percentage is so low that they’re always visible — this is why exercises designed to target your abs to make your waist narrower or give you a six pack do not really work and are the cause of many people giving up on exercising (although i always say health benefits >>> aesthetics but eh everyone has their reasons)

anyways so given nagi’s general dissatisfaction with eating he probably has a CRAZY low body fat percentage (likely too low to even maintain his body weight until reo/bllk/chris prince intervened) which means whatever muscles he does have will be incredibly visible as there’s literally nothing to cover them. this is actually kinda evident in the earlier parts of the manga — if you compare second selection-era nagi with, say, reo, zantetsu, or karasu (since i know off the top of my head that we have shirtless panels of all three of them either from the main manga or epinagi and they’re in a similar height range — isagi/chigiri are much smaller so they don’t serve as good comparisons and kunigami/barou are on a diff level entirely LMAOO) at around the same time, you’ll see that each individual muscle of nagi’s is more defined, but all three of the formerly mentioned characters are broader and have bigger chests/biceps/thighs than nagi does as they all likely eat more than he does in a day. this difference is mitigated as the series goes on and nagi is probably forced to gets a better nutrition plan as well as exercises a lot more but uhhh yeah. actually idrk what the point of all of that was pretend i said smth profound 😭

ANWAYS yeah he def gets his squat reps in 🙂‍↕️ he looks so good in the manshine kit that i can almost forgive the british for everything they’ve done to my ancestors