#what is high intensity interval training

[freeonlineworkouts]

What are the 4 Types of High-intensity Interval Training?

[unitedgoodsusa]

What is High-intensity interval Training (HIIT)?

[elicathebunny]

HEALTH SHOULD ALWAYS COME FIRST! PRIORITISING HEALTH BEFORE EVERYTHING ELSE TO LOOK GOOD + FEEL GOOD.

People always leave out the basics when it comes to trying to improve their looks. Prioritising health is so important before going in and tempering with your body. Your base is what you work with and you can definitely level up with what you've got naturally.

DIET

Your diet also depends on what your goals are. Someone who wants to build muscle will obviously eat differently from someone who just eats relatively healthy. So identify what your goals are and work your meals around that.

Here are some videos to give you a better insight: HOW I LOSE FAT AND KEEP IT OFF MEANS, WORKOUTS + EVERYTHING ELSE PROTEIN EXPLAINED, STRENGTH, MUSCLES, FAT LOSS & ENDURANCE HOW METABOLISM WORKS

Diet not only makes you feel better from the inside, but it also reflects on your outside. Your skin is a huge display of how you eat.

When you consume junk food, it can show up on your skin as breakouts or dullness. Your skin is one massive organ which soaks up everything put onto it and reflects everything you put inside your body. Fix the problem from the inside before getting confused about why your skincare routine isn't working.

FITNESS

Again, your fitness will differentiate from your goals. So work out your goals and make a plan around that. There are so many forms of fitness, some more intense than others and with different results. Working out in general is good for you, our bodies are meant to move. So even if you don't have a goal, staying active is always recommended.

HOW TO CREATE THE PERFECT WORKOUT PLAN

THE BEST WAY TO GAIN MUSCLE, SCIENCE EXPLAINED SIMPLY

Low-intensity workouts:

Yoga: Focuses on flexibility, strength, and relaxation through various poses and breathing techniques.

Pilates: A low-impact exercise method that strengthens muscles, improves flexibility, and enhances posture.

Walking: Simple yet effective, walking is a great way to improve cardiovascular health and boost mood without high impact.

Swimming: Provides a full-body workout with minimal stress on joints, making it ideal for people with joint issues or injuries.

High-intensity workouts:

HIIT (High-Intensity Interval Training): Alternates between short bursts of intense exercise and brief recovery periods to maximize calorie burn and improve cardiovascular fitness.

CrossFit: Combines elements of weightlifting, interval training, gymnastics, and other exercises to build strength, endurance, and overall fitness.

Sprinting: Short, explosive bursts of running at maximum effort, often performed in intervals for cardiovascular conditioning and leg muscle strength.

Circuit Training: Involves moving through a series of exercises targeting different muscle groups with minimal rest in between, combining strength training and cardiovascular exercise.

These are just a few examples, but there are plenty of other workout styles out there to explore depending on your preferences and fitness goals. Walking every day is just a simple way to stay toned.

SLEEP

Sleeping is important for rest and recovery after workouts and energy-consuming activities. Sleep is needed for the brain to function, mood regulation and performance + productivity. Lack of sleep deprives you of all of these things, so getting your beauty sleep is absolutely needed.

School-age children (6-13 years): 9-11 hours per day.

Teenagers (14-17 years): 8-10 hours per day.

Young adults (18-25 years): 7-9 hours per day.

Adults (26-64 years): 7-9 hours per day.

HYGIENE

Upkeeping good hygiene is always needed anyway. Making sure you are clean (smelling good is a plus). Make sure you always wash your hands and take daily showers to remove any dirt on your body (clean those feet and your back well, don't forget them!). Taking care of your oral health must not be forgotten. Oil pulling and brushing your tongue for a healthy mouth. Make sure your hair is also getting the attention to keep it as healthy as you possibly can make it (this also depends on diet). Doing the extra things like spending time on your nails (making sure there isn't that stuff underneath them), making them pretty.

BODY CARE ROUTINE | FOR SMOOTH & GLOWING SKIN, TREATING KERATOSIS PILARIS, SHOWER ROUTINE

ENVIRONMENT

Having a stress-free environment is obviously the best to thrive in. But clearly not even being lucky enough to live like that constantly. So make sure you have that space to be on your own and have some alone time to really recharge. Keeping your space clean for a clear mind. Surround yourself with like-minded people and really set boundaries for those who prey on your mental clarity (energy vampires). Spending time in nature is one of the best ways to detach, rest time should not equal spending time on your devices. Let go and truly let yourself decompress. Mental health will improve how you carry yourself.

EMBODY YOUR POTENTIAL.

[historicalbeauties]

Amy Appelhans Gubser could see the Farallon Islands from her house on clear days, and would always joke with her husband that she could swim there.

5 years ago, the nurse and grandmother who lives in Pacifica started to work on this crazy idea. Gubser sought out open-water swimming mentors for guidance and even got resources through the Marathon Swimming Federation, yet things never lined up until this year.

On May 11, in 17 hours, 3 minutes, she finally made her vision come true and completed the 29.6-mile swim from the Golden Gate Bridge to the Farallon Islands.

Gubser has been around the ocean since she was 10 years old. She became an ocean lifeguard in high school and college, and also swam at the University of Michigan, yet after graduation didn’t get back into the water for 24 years.

When Gubser finally did return, she was doing more open-water swimming, for instance, swims across Lake Tahoe and Monterey Bay. The woman would always see the Farallon Islands from her house and would dream about one day swimming there.

The outbound route to the Farallon Islands is known for going against the currents, and only 5 people had previously completed the trek in the inbound direction, from the Farallons to the Golden Gate. According to the Marathon Swimmers Foundation, Gubser is the only one to complete that specific route without a wetsuit. Before her, two men successfully completed the swim in 2014, and there were also 3 recorded failures between 2012 and 2015.

The location is also known for white sharks. “The elephant in the room is white sharks, and they were in the back of my mind at all times during the swim. We didn’t take the shark thing lightly – I had a savvy crew that kept watch for them from a boat and kayak. They were ready to jump into the water to help me if I needed, but we had no shark sightings the whole time,” said Gubser. Fortunately, during the journey, she encountered several seals yet no sharks.

Another obstacle was the water temperature. She had trained to swim in cold water, but the water got as cold as 46 degrees Fahrenheit that day and it was something the woman didn’t expect and wasn’t ready for. A wetsuit probably would have helped here, but no matter the warmth and added buoyancy, she wasn’t wearing it.

“Wetsuits are a great piece of equipment, especially for people that are starting out in open water. But I follow the Marathon Swim Federation rules and the open water swim world rules that, for the last 150 years, have been the same. Which is a swimsuit, a cap, some form of goggles, earplugs and a nose clip,” explained Gubser. “When you wear a wetsuit your skin rubs against the material, and the last thing that I really wanted was for my skin to bleed near a shark island.”

The 55-year-old grandmother of two with a third on the way was very happy about her accomplishment when, no matter all the challenges, including intense fog in the Pacific Ocean all along the way, she finally reached the Farallon Islands at around 8:30 p.m. that night.

“For 17 hours, I had no idea where I was, what was going on. I had a thought bubble around me that only allowed us to see 100 meters in any direction. I went into a meditative state. There were some 30-minute time intervals that passed very quickly. Others seemed like they were 300 hours,” she explained.

“My whole family is so relieved, because I have been talking about this thing for five years, and my husband will be the first to tell you he’s just grateful it’s done,” shared Gubser. “I hope this story inspires somebody to not be challenged by a number [like] their age or their weight. I mean, all of my body got me across that. That’s pretty impressive.”

[literaryvein-reblogs]

I hope this doesn't sound confusing, but is there a way to strike a balance between using "simple" words and "complex" words? Like, trying to write something that isn't too simple or too verbose.

I think context is the keyword here.

What I do is I just write using my current vocabulary, so that I'm able to convey what I mean as accurately as possible. And if I want to sort of elevate my writing, that's when I might swap out some simpler words with more "complex"/poetic words, or maybe even phrases. But I make sure I'm using the appropriate vocabulary. How do we do this? I'm just going to copy and paste here an excerpt from this writing resource to answer this question:

It’s important to use words and expressions that fit the context so your meaning is clear. For example, different audiences for your writing will require different levels of formality: the vocabulary you use in an academic essay may not be effective for a blogpost targeting a popular audience. Consider the following questions to help you choose the most appropriate words for your audience and purpose. a. What’s the exact meaning of the word? Words may be broadly similar in meaning but differ in important aspects of that meaning. Consider the difference between ‘the fragrance of flowers’  and ‘the odour of rotten eggs.’ Both words refer to the sense of smell, but fragrance has a positive core meaning while odour has a negative one. If you don’t know what a word exactly means, check it in a dictionary. Also look up sample sentences that use your "complex"/fancy word, and see how it is actually used. But, once you truly know what a word means, wordplay can be your friend. b. Is the word attached to a feeling? Compare the two sentences: ‘The freeway snakes through the town’ and ‘The freeway meanders through the town’. In this example, snake indicates negative feelings about the freeway while meander doesn’t. c. What level of intensity does the word show? Many words with similar meanings describe different degrees of the same quality or action. For example, ‘comical’, ‘hilarious’ and ‘side-splitting’  show different degrees of funniness. Think about the intensity of what you want to convey when choosing words. d. Is the word formal or informal? Go for formal words and expressions in business communication and academic writing. In the following examples, the second expression in each pair is more formal than the first: (1) come up with / create (2) one after another / at regular intervals (3) huge / considerable (4) enough / sufficient e. Is the word polite? Words which describe negative qualities or sensitive issues too directly can be offensive. Good communicators consider the feelings of their audience. For example, when writing about childhood obesity, it’s more appropriate to use ‘children with weight problems’ or ‘children of an unhealthy weight’ than ‘fat children’. f. Is the word specific or general? Use words with specific meanings whenever possible to make your message clearer to your audience. For example, avoid overusing general verbs such as ‘be’, ‘do’, ‘have’ and ‘get’, especially in academic writing, as they don’t accurately convey specific ideas. It’s better to use a more specific verb or verb phrase to strengthen your message. Compare the impact of the verbs in these sentences: ‘To be successful, learners need to have high-level literacy skills.’ ‘To be successful, learners need to develop and demonstrate high-level literacy skills.’ g. What other words does the word often go with? Some words are frequently used together and therefore sound more natural in combination. This is called collocation. For example, we say ‘fast train’ not ‘quick train’, but ‘quick shower’ not ‘fast shower’. Similarly, it’s more natural to say ‘highly critical’ rather than ‘deeply critical.’ Additionally, be aware of idioms. Idioms are commonly used word combinations or expressions. These have very specific meanings that are not obvious from the words they contain, e.g. ‘a piece of cake’, ‘get the hang of it’, ‘an Indian summer’, and ‘after a fashion’. Many dictionaries list and define idioms if you look up the component words. For example, try looking up ‘Indian’ or ‘summer’ to find ‘Indian summer’.

But if you have a wide vocabulary that people have difficulty understanding you, maybe you can do the opposite of this and swap out the too complex words with simpler ones, haha!

Lastly, when you read through your work whilst editing, ask yourself: Does this sound natural? Does it sound like your literary voice? Do you recognise yourself in this written work? Or do the simple/complex words you've inserted sound too unfamiliar?

Hope this helps, dear Anon. But if anyone has a better answer for this, do let us know.

[whywontyoucomeout]

The one with the shadows

————————————-

The full moon hung low in the sky, casting long shadows across the sprawling grounds of Edo Castle. Perched on a nearby hilltop, Akira surveyed her target with keen eyes. The legendary "Shadow Wind" had accepted many challenging contracts, but this one promised to test even her unparalleled skills.

The castle was a formidable fortress. High stone walls surrounded the complex, topped with sharpened bamboo spikes. Akira counted at least twenty guards patrolling the outer perimeter, their armor glinting in the moonlight. Watchtowers stood at regular intervals, manned by alert archers scanning the grounds below.

Akira's lips curved into a small smile. The daimyo's paranoia had turned his home into a veritable prison, but no defense was impenetrable to one with her skills. She began to formulate her plan, analyzing every shadow, every blind spot in the guards' routines.

As silent as a whisper, Akira descended from her vantage point. She approached the castle walls, timing her movements to coincide with the shifting shadows cast by passing clouds. When she reached the base of the wall, she paused, listening intently for any sign that she had been detected.

Satisfied, Akira began her ascent. Her fingers found nearly invisible cracks and crevices in the weathered stone. She scaled the sheer wall with inhuman grace, her body moving with fluid precision honed by years of rigorous training. At the top, she deftly avoided the bamboo spikes, balancing on the narrow edge of the wall like a tightrope walker.

A guard passed directly below her, oblivious to her presence. Akira held her breath, staying perfectly still until he had moved on. Then, in one smooth motion, she leapt from the wall, landing silently in a shadowy corner of the inner courtyard.

Moving from shadow to shadow, Akira made her way towards the main keep. She froze as a pair of samurai rounded a corner, engaging in quiet conversation. Without missing a beat, Akira scaled a nearby tree, concealing herself among its branches until the danger passed.

Finally, she reached the daimyo's private chambers. A quick examination revealed a window left slightly ajar - an oversight that would prove costly for the castle's occupants.

Silently, she slipped into the daimyo's private chambers. The portly noble lay snoring on his opulent futon, oblivious to the intruder. Akira's eyes scanned the room, searching for the hidden compartment containing the scrolls she sought.

As she moved towards a suspicious-looking panel, her loose-fitting garments shifted, revealing the swell of her pregnant belly. Akira paused, placing a gentle hand on her abdomen. In the moonlight filtering through the window, her condition was unmistakable - the feared Shadow Wind was heavily with child.

Just as her fingers found the latch of the hidden compartment, a sudden, sharp pain lanced through her. Akira froze, gritting her teeth against the unexpected contraction. She held her breath, willing herself to remain silent, but a small gasp escaped her lips.

The daimyo stirred in his sleep, mumbling incoherently. Akira remained perfectly still, her heart pounding. After what felt like an eternity, the nobleman's breathing deepened once more, indicating he had fallen back into a deep slumber.

Breathing a silent sigh of relief, Akira gently caressed her swollen belly. "Please, not now, little one," she whispered, her voice barely audible. "We're almost done here."

With renewed focus, she retrieved the scrolls and secured them within her garments. Casting one last glance at the sleeping daimyo, Akira slipped out of the room and made her way through the castle grounds, as silent and invisible as a shadow.

Once beyond the castle walls, Akira raced through the surrounding forest. Several more contractions hit her as she ran, causing her to pause momentarily each time. However, she noticed that they were becoming less intense and more irregular.

As she leaped over a small stream, Akira realized with relief that it had been false labor. A small smile played on her lips as she addressed her unborn child, "Trying to keep your mother on her toes, aren't you? Don't worry, we'll have plenty of real adventures soon enough."

The contractions gradually subsided as Akira continued her journey through the night. Her steps were light, buoyed by the successful mission and the knowledge that her child was safe and content within her.

Akira slipped through the shadows of the forest, her breathing steady despite the night's exertions. The stolen scrolls were securely hidden in a secret compartment of her garments. As she neared her isolated mountain hideout, she allowed herself a small smile of satisfaction. Another contract completed, another hefty bounty earned.

The false labor pains that had troubled her during the mission had subsided, leaving only the familiar weight of her unborn child. Akira placed a hand on her swollen belly as she approached the hidden entrance to her home, a cave concealed behind a waterfall.

Inside, Akira carefully stored the scrolls in a locked chest before finally allowing herself to relax. She sank onto a pile of soft furs, her back against the cool cave wall.

"We did it, little one," she murmured, caressing her belly. "Your mother's still the best, even with you along for the ride." She felt a strong kick in response and chuckled softly. "Already eager for action, aren't you? You'll be a force to be reckoned with, just like your mother."

As Akira rested, she reflected on the path that had led her to this moment. Orphaned at a young age, she had been taken in by an aging ninja master who recognized her potential. Under his tutelage, Akira had honed her skills to near perfection, surpassing even her mentor's expectations.

By the time she was eighteen, Akira had already made a name for herself in the shadowy world of ninja and assassins. She took on contracts that others deemed impossible, completing them with a level of skill and precision that left even her employers in awe.

Unlike most ninja, Akira chose to work alone. She answered to no clan, no daimyo, no shogun. Her loyalty was to herself alone - and soon, to her child. This independence, combined with her unparalleled skills, had earned her a fearsome reputation.

In the teahouses of Edo, in the war rooms of ambitious daimyo, in the hidden gatherings of rival ninja clans, Akira's name was spoken in hushed tones. Some called her "The Shadow Wind," for her ability to slip in and out of the most secure locations without a trace. Others knew her as "The Silent Blade," a nod to her lethal efficiency.

Most had never seen her face or knew her true identity. But all feared the possibility of becoming her target. Powerful warlords slept uneasily, knowing that their strongest defenses were as paper to Akira's skills. Corrupt merchants and scheming courtiers glanced nervously over their shoulders, wondering if their misdeeds had earned them a place on her list.

Yet for all her notoriety, Akira found a strange sort of peace in her solitude. Here in her hidden home, with only her unborn child for company, she could let down her guard and simply be.

"What do you think, little one?" she asked, running her hand over her belly. "Should we retire after this? Find a quiet village somewhere and live a normal life?" The baby kicked again, and Akira laughed. "No, I didn't think so either. There's too much excitement out there for us to give it up just yet."

As the night deepened, Akira prepared for sleep. She checked her traps and alarms, more out of habit than necessity - few would dare to hunt for her, and fewer still would have the skills to find this place.

Lying down on her bed of furs, Akira continued to talk softly to her child, sharing stories of her adventures and plans for the future. "I'll teach you everything I know," she promised. "And then you'll forge your own path, create your own legend."

With one hand resting protectively on her belly, Akira drifted off to sleep. The most feared ninja in Japan slumbered peacefully, dreaming of the new adventure that awaited her - motherhood.

Here's the continuation of the story with the details you requested, including verbal dialogue:

The following morning, Akira made her way to a nondescript teahouse in a bustling market district. Inside, she found her contact, a middle-aged merchant named Hiroshi, seated in a private booth.

"Ah, the Shadow Wind graces me with her presence," Hiroshi said, his eyes widening as he took in Akira's pregnant form. "I must admit, I had my doubts when I heard of your... condition. But you've proven your reputation once again."

Akira smoothly produced the stolen scrolls. "Your doubts were misplaced. Here's what you requested."

Hiroshi examined the scrolls, nodding with satisfaction. "Exceptional work, as always. Your payment, as agreed." He slid a heavy pouch across the table.

As Akira secured the pouch, Hiroshi cleared his throat. "If I may ask, when do you plan to... rest and welcome your child?"

"Soon," Akira replied, a hand resting on her swollen belly. "This was likely my last job for a while."

Hiroshi nodded, a hint of concern in his eyes. "Well then, I wish you the best of luck with the little one. May your child be as formidable as their mother."

Akira allowed herself a small smile. "Thank you, Hiroshi. Until we meet again."

Leaving the teahouse, Akira felt a wave of relief wash over her. The weight of the coin pouch at her hip assured her that she could provide well for her child's arrival.

Her next stop was the local midwife, an elderly woman named Hana. As Akira lay on the examination mat, Hana's practiced hands moved over her belly.

"My, my," Hana chuckled, "this is quite the impressive little one you're carrying. Strong and healthy, from what I can tell."

Akira couldn't help but smile. "That's wonderful to hear. Though I must admit, the size is a bit... daunting."

Hana nodded sympathetically. "Yes, it's a sizable baby indeed. I won't lie to you, the delivery may be challenging."

Akira looked down at her protruding belly, running a hand over its curve. "I suspected as much. This little one seems determined to make everything a challenge, even before entering the world."

"Just like their mother, I imagine," Hana said with a knowing smile. "But don't worry too much. You're strong and healthy yourself. With proper preparation and care, I'm confident you'll manage the delivery just fine."

As Akira sat up, she felt a powerful kick from within. "Well, little one," she murmured, "it seems you're eager to prove the midwife right about your strength."

Hana laughed. "A spirited child, without a doubt. Now, let's discuss your birthing plan and what you can expect in the coming weeks..."

As Akira left the midwife's house later, she felt a mix of excitement and apprehension. The reality of impending motherhood was setting in, but she was determined to face this new challenge with the same courage and skill she brought to her work as the Shadow Wind.

The next morning, Akira rose with the sun, determined to maintain her skills despite her advancing pregnancy. She made her way to a secluded clearing near her hideout, the perfect spot for her daily training regimen.

As she began her warm-up exercises, Akira couldn't help but chuckle to herself. "This would be so much easier without you, little one," she said, patting her swollen belly. "But I suppose you're just helping me stay on my toes."

She moved through a series of stretches, her body still remarkably flexible despite her condition. As she transitioned into more complex movements, Akira marveled at how her center of gravity had shifted. "You're certainly making your presence known," she murmured, looking down at her protruding abdomen. "I've never seen my belly so round and full."

Despite the added challenge, Akira's form remained beautiful and graceful. Her limbs moved with fluid precision as she practiced her katas, each motion a testament to years of rigorous training. Her long, dark hair, tied back in a practical braid, swayed with her movements.

As the morning wore on, Akira focused on exercises designed to strengthen her core and pelvic muscles. "This should help when it's time for you to make your grand entrance," she said, addressing her unborn child.

After a brief rest and light meal, Akira spent the afternoon honing her weapon skills. Though her movements were slightly slower than usual, her accuracy remained impeccable. Shuriken thudded into targets with deadly precision, and her katana flashed in the sunlight as she moved through complex sword forms.

"Not bad," she said, admiring her handiwork. "We make quite the team, you and I."

As the sun began to set, Akira concluded her training with meditation and breathing exercises. These not only centered her mind but also prepared her body for the challenges of childbirth.

Exhausted but satisfied, Akira made her way back to her hideout. She prepared a nourishing meal, eating heartily to replenish her energy and provide for her growing child.

As she settled into bed, Akira ran her hands over her swollen belly one last time. "Rest well, little one," she whispered. "We both need our strength for the adventures ahead."

With a contented sigh, Akira drifted off into a deep, restful sleep. Her body, honed by years of training and now nurturing new life, relaxed completely. Even in sleep, one hand remained protectively over her belly, a silent promise of the fierce love and protection she would provide for her child.

The following day, as Akira was preparing her morning tea, a messenger bird arrived with a note from Hiroshi. Intrigued, she unrolled the small scroll and read its contents.

An hour later, she found herself once again in the secluded booth of the teahouse, facing Hiroshi.

"I wouldn't have called you if it wasn't important," Hiroshi began, his expression grave. "There's a mission. It's dangerous, more so than usual, but the reward is substantial."

Akira raised an eyebrow. "I'm listening."

"It involves threatening a tyrant, a daimyo who's been pushing his weight around. The client wants him... discouraged from certain actions."

Akira's hand instinctively moved to her swollen belly. "Hiroshi, you know I'm close to my due date. I was planning to lay low until the birth."

Hiroshi nodded, understanding in his eyes. "I know, and I wouldn't ask if there weren't more at stake. This daimyo, he's planning to impose heavy taxes on a village. Your hometown, Akira."

Akira's eyes widened, her jaw tightening. "What? But they're already struggling as it is."

"Exactly. This could devastate them."

Akira fell silent, her mind racing. After a long moment, she spoke. "I'll do it. Not for the money, but for my people."

Hiroshi handed her a scroll with the details. "Be careful, Akira. And... good luck."

Back in her hideout, Akira spread out the mission details on her table, her mind already formulating plans. As she worked, she found herself talking to her unborn child.

"Well, little one, it seems we have one last mission before you arrive," she said, caressing her belly. "I know it's risky, but I can't let our people suffer. You understand, don't you?"

She felt a strong kick in response and smiled. "I'll take that as a yes. Now, let's see how we can pull this off."

As night fell, Akira finalized her plans. Sitting on her bed, she looked down at her swollen abdomen. "Alright, my child, I need you to do me a favor. This mission is important, and I need to be at my best. So please, wait until after we're done to make your grand entrance, okay? Just a little longer."

She felt another kick, as if in agreement.

"That's my little ninja," Akira chuckled. "Now, let's get some rest. Tomorrow, we show this tyrant why they should fear the Shadow Wind... and why they should never threaten our home."

With that, Akira lay down, one hand protectively over her belly, her mind focused on the challenge ahead. Despite the risks, she felt a sense of purpose. This wasn't just about her anymore; it was about protecting her child's future and the future of her village. With that resolve, she drifted off to sleep, ready to face whatever the next day might bring.

The full moon hung low in the sky, casting long shadows across the tyrant's fortress. From the depths of one such shadow, Akira emerged, her black garb melding seamlessly with the darkness. Her heavily pregnant form was barely discernible, a slight bulge in the night.

With practiced ease, Akira approached the outer wall. Her nimble fingers found purchase in the tiniest cracks, and she began her ascent. Despite her added weight, she moved with fluid grace, each movement calculated and precise. At the top, she paused, scanning the courtyard below.

Guards patrolled in predictable patterns. Akira timed her descent perfectly, landing silently between rotations. She darted from shadow to shadow, her footsteps muffled by years of training.

As she neared the inner keep, voices approached. With no time to retreat, Akira squeezed into a narrow gap between two buildings. Her back pressed against one wall, her swollen belly protruding slightly into the open. A bead of sweat formed on her brow as two guards passed by, engaged in idle chatter. One guard paused, mere inches from her hiding spot. Akira held her breath, willing her child to remain still. After a heart-stopping moment, the guard moved on, none the wiser.

Exhaling silently, Akira continued her infiltration. She scaled the inner walls with the same fluid motions, though her movements were noticeably slower, her body adapting to its new shape.

Finally, she reached the tyrant's chambers. Slipping in through an unlatched window, Akira found herself in a lavishly decorated room. There, on an ornate bed, lay her target, sleeping soundly.

A small, satisfied smile played on Akira's lips. Despite the challenges, she had made it. The Shadow Wind had struck again.

But as she took a step towards the sleeping tyrant, a sudden, sharp pain lanced through her abdomen. Akira's hand flew to her belly, her eyes widening in surprise and dawning realization.

"No," she whispered, barely audible. "Not now. Please, not now."

As if in defiance of her plea, another contraction gripped her. Akira's confident smile faded, replaced by a look of concern and disbelief.

The Shadow Wind, master of stealth and timing, found herself facing an adversary she couldn't outmaneuver: the imminent arrival of her child.

Akira gritted her teeth, forcing herself to focus through the pain. In the brief respites between contractions, she moved swiftly towards the sleeping tyrant. Despite her condition, her movements were still graceful and silent.

As she approached, the tyrant's eyes snapped open. Before he could cry out, Akira's blade was at his throat.

"Not a sound," she hissed, her voice low and menacing. "Unless you wish to breathe your last."

The tyrant's eyes widened in fear. "W-what do you want?" he stammered.

"The tax on my village. Cancel it. Now." Akira's voice was steel, betraying none of the discomfort she felt.

"I... I can't just-"

"You can, and you will," Akira interrupted, pressing the blade closer.

The tyrant swallowed hard. "Alright, alright! I'll cancel it. Just please, don't-"

Suddenly, the most intense contraction yet wracked Akira's body. A small cry of pain escaped her lips, and her grip on the blade faltered.

The tyrant's eyes narrowed, comprehension dawning. He rolled away, scrambling to a safer distance. "Well, well," he sneered, reaching for a nearby sword. "The feared assassin, brought low by her own womb."

Akira straightened, her face a mask of determination despite the pain. With a flick of her wrist, a hidden blade shot out, knocking the sword from the tyrant's hand.

Enraged, the tyrant lunged at her. Despite her condition, Akira moved with surprising agility. She sidestepped his charge, using his momentum to send him sprawling to the floor.

In moments, she had him pinned, her foot on his chest and her blade once again at his throat. The tyrant's bravado crumbled, replaced by naked fear.

"P-please," he whimpered. "Spare me. I'll do anything."

Akira looked down at him, realizing with a touch of amusement that her swollen belly blocked her view of his face. She had to sway slightly to meet his terrified gaze.

"The tax. Cancel it. And if I hear of any retaliation against the village, I will return. And next time, I won't be so merciful."

"Yes, yes! I swear it! The tax is cancelled!"

Akira stepped back, allowing the tyrant to scramble to his feet. As he fumbled for a quill and parchment to make the decree official, she felt another contraction building. She knew her time was short.

"Remember this night," she warned as she took the signed decree. "Remember the mercy of the Shadow Wind. And the consequences of crossing her."

With that, Akira slipped out of the window, leaving the shaken tyrant behind. As she made her way out of the fortress, moving as swiftly as her condition allowed, one thought dominated her mind: she needed to find a safe place, and fast. Her child was coming, whether she was ready or not.

Akira moved swiftly through the fortress, her steps silent despite her condition. Every few minutes, another contraction would grip her, forcing her to pause and lean against a wall for support.

"Please, little one," she whispered, her hand on her swollen belly. "Just a bit longer. We're almost out."

As she neared her exit point, voices approached. Akira quickly ducked behind a large decorative vase, pressing herself against the wall. Her protruding belly, however, refused to cooperate fully, still visible from certain angles.

Just as the guards were about to pass, another powerful contraction hit. Akira bit her lip to stifle a groan, but couldn't stop her body from tensing. The slight movement caught one guard's attention.

"Hey, did you see that?" he said, gesturing towards Akira's hiding spot.

In an instant, Akira knew her cover was blown. As the three guards approached, weapons drawn, she sprang into action.

The first guard barely had time to register her presence before Akira's foot connected with his solar plexus, sending him stumbling backward, gasping for air.

The second guard swung his sword in a wide arc. Akira ducked under the blade, her pregnant belly making the maneuver more challenging than usual. As she came up, she drove the heel of her hand into the guard's chin, snapping his head back and dazing him.

The third guard, more cautious after seeing his comrades fall, circled Akira warily. He feinted left, then struck right, but Akira read his movements easily. She sidestepped the attack, grabbed his outstretched arm, and used his own momentum to flip him over her hip. The guard hit the ground hard, the wind knocked out of him.

The first guard, having recovered his breath, charged at Akira with a roar. She waited until the last moment, then pivoted, allowing him to rush past her. As he stumbled, off-balance, Akira delivered a precise strike to the back of his neck, rendering him unconscious.

The second guard, still dazed but determined, lunged forward with his sword. Akira parried the blade with her armored gauntlet, then countered with a swift knee to his midsection. As he doubled over, she brought her elbow down on the back of his head, dropping him to the floor.

The third guard, having regained his feet, took one look at his fallen comrades and turned to flee, likely to raise the alarm. Akira couldn't allow that. With practiced aim, she threw a small, weighted cord. It wrapped around the guard's ankles, sending him crashing to the ground.

In moments, all three guards lay incapacitated. Akira stood among them, breathing heavily. The fight had been swift and decisive, but in her condition, it had taken more out of her than she cared to admit.

Knowing that time was of the essence, Akira quickly bound and gagged the guards, hiding them in a nearby storage room. Then, moving as fast as her pregnant body would allow, she made her way to the exit.

With one final look back at the fortress, Akira slipped into the surrounding woods. The dense foliage swallowed her form, the Shadow Wind once again becoming one with the darkness. But as she moved deeper into the forest, seeking a safe haven, she knew her greatest challenge still lay ahead. Her child was coming, and the safety of the woods would have to serve as her birthing chamber

.

As Akira moved deeper into the forest, she placed a gentle hand on her belly. "Thank you, little one, for staying calm during the fight. You truly are a warrior's child."

However, her relief was short-lived as the contractions returned with increasing intensity. Each wave of pain grew stronger, the intervals between them shortening. Akira pressed on, determined to reach her hideout, but fate had other plans.

As a cave came into view, a particularly powerful contraction brought Akira to her knees. She gasped, realizing she wouldn't make it home. "It seems you've chosen your own birthing place, little one," she murmured, making her way to the cave.

Inside, Akira quickly assessed her surroundings. She removed her outer garments, arranging them to create a makeshift mattress on the cave floor. As she shed her constrictive clothing, her belly seemed to expand even further, finally free from its confines.

Akira marveled at the sight of her bare abdomen. Her once toned stomach had transformed into an enormous, perfectly round sphere. It protruded impressively, a testament to the life growing within. "No wonder you were making things difficult, little one," she said with a mixture of awe and amusement. "You've grown so much."

As the sun began to rise, painting the sky in hues of pink and gold, Akira found herself in the throes of labor. She pushed with all her might, drawing on the same strength and determination that had served her so well as the Shadow Wind. Yet, despite her efforts, progress was slow.

"Come now, my child," Akira coaxed between contractions. "Earlier you were so eager, and now you hesitate? The world awaits you."

Hours passed, the sun climbing higher in the sky. Akira continued her labor, her body working tirelessly to bring her child into the world. Though exhausted, she remained focused, her warrior's spirit unbroken.

As midday approached, Akira realized with a mix of frustration and admiration that her child seemed to have taken her earlier pleas to heart. "I asked you to wait until after the mission, and you listened well," she said, a wry smile on her face despite her discomfort. "But now, little one, it's time to join me. Let's meet face to face at last."

And so, in the secluded cave, surrounded by the sounds of the forest, Akira continued her most challenging and rewarding mission yet - bringing new life into the world.

As the labor continued with little progress, Akira found her legendary patience tested. The baby would begin to emerge, only to retreat as she paused to catch her breath. This cycle repeated, wearing down her resolve with each iteration.

Finally, overwhelmed by the intensity of the experience, Akira let out a primal scream. The sound echoed through the cave, a stark contrast to her usual silent demeanor. In this moment of vulnerability, several realizations washed over her.

The pain she endured was unlike anything she had experienced before. Her well-honed body, capable of incredible feats, seemed powerless in this situation. The arms and legs that could strike down any foe were now trembling with exertion, unable to hasten this natural process.

Akira reflected on the irony of her situation. She, who had taken lives with ease, now struggled to bring one into the world. This realization brought a newfound appreciation for the sanctity of life and the strength of those who nurture it.

The ninja who prided herself on stealth and silence now found herself vocalizing without restraint. Every grunt, moan, and cry echoed her raw determination and vulnerability.

On her hands and knees, hips raised, Akira pushed with all her might. She, who had always been in control, now felt at the mercy of nature's forces. This position of vulnerability was foreign to her, yet she embraced it, understanding its necessity.

As exhaustion threatened to overwhelm her, Akira made one final, desperate plea. "Please, little one," she begged between ragged breaths. "Come out now. Join me in this world."

Just when Akira felt she couldn't endure another moment, she felt a shift. With one last, monumental effort, she pushed, and suddenly, the cave was filled with a new sound – the cry of a newborn.

Panting heavily, Akira turned to see her child for the first time. A wave of emotion unlike anything she had ever experienced washed over her. Love, pride, and a fierce protectiveness consumed her as she gazed at the tiny life she had brought into the world.

As she cradled her newborn, Akira whispered, "Welcome, my little warrior. Our greatest adventure begins now."

In that moment, in a humble cave far from the world of shadows and secrets, the feared Shadow Wind discovered a new identity – that of a mother. And she knew, without a doubt, that this would be her most challenging and rewarding role yet.

[theglowsociety]

New Body — 180 Days to a Stronger, More Energetic You

In six months, you can completely transform not just how your body looks, but how it feels and functions. A healthier, more energized body is not about quick fixes but about building a lifestyle that you love and can sustain. Over the next 180 days, you’ll focus on cultivating habits that make movement feel rewarding, eating nourishing meals that fuel your goals, and creating a routine that’s about feeling good as much as it is about progress.

The first month is about setting the stage. Start by prioritizing consistency over intensity. Commit to showing up for yourself 3-4 times a week for workouts, gradually increasing to 5-6 days. Focus on compound movements—exercises like squats, lunges, push-ups, and rows that target multiple muscle groups and build a strong foundation. Pair these with low-impact cardio such as walking, cycling, or swimming. A 20–30 minute session is enough to get your body moving and spark energy.

In addition to workouts, reassess your nutrition. Don’t crash diet or over-restrict; instead, aim to balance your meals with lean proteins, complex carbohydrates, healthy fats, and plenty of vegetables. Think salmon with quinoa and roasted broccoli, or a hearty grain bowl with chickpeas, avocado, and greens. Start drinking more water throughout the day—hydration is crucial for energy and recovery.

Month two is about building momentum. By now, your body is adjusting, and your workouts feel less daunting. Add some structure to your routine by following a progressive strength-training program. Dedicate specific days to different muscle groups, such as legs, arms, and core. Incorporate short bursts of high-intensity interval training (HIIT) into your cardio for an added challenge. For example, alternate 30 seconds of sprinting with one minute of walking for 10-15 minutes.

To stay energized, prioritize rest and recovery. Introduce active recovery days with yoga, stretching, or leisurely walks to reduce soreness and prevent burnout. Start listening to your body and recognizing the difference between pushing through discomfort and respecting the need for rest.

In months three and four, you’ll notice significant changes in your stamina, strength, and mindset. This is when you start to feel that magnetic pull to move your body—not out of obligation, but because it feels good. Challenge yourself further by adding variety to your workouts. Explore pilates, boxing, dance classes, or outdoor hikes. Keep strength training at the core of your routine, progressively increasing the weights you lift and experimenting with new moves like deadlifts or pull-ups.

If you’re feeling stuck or less motivated, switch up your workout playlist, invest in stylish activewear, or find a workout buddy. Surround yourself with positive reinforcement—remind yourself why you started and focus on how far you’ve come, not how far you have to go.

On the nutrition side, tune into your body’s hunger and energy cues. Pay attention to portion sizes, and don’t be afraid to treat yourself occasionally without guilt. A balanced diet includes room for indulgences—it’s what makes healthy eating sustainable. Add variety to your meals by experimenting with recipes, seasonal produce, and flavorful spices that make cooking exciting.

The final two months are about creating a lasting lifestyle. Your new routine will now feel like second nature. Your energy levels are steady, and your workouts no longer feel like a chore—they’re a source of pride and enjoyment. At this stage, fine-tune your goals. Maybe you want to focus on building more muscle definition, improving flexibility, or increasing your endurance. Tailor your workouts to reflect those aspirations.

During these months, pay attention to your mental fitness as well. Practice gratitude for your body—not just for how it looks, but for all it does for you. Incorporate mindfulness into your routine by meditating for five minutes after workouts or journaling about how movement and nutrition make you feel.

Celebrate your six-month milestone by reflecting on how much you’ve grown. Your “new body” isn’t just about physical transformation—it’s about how you feel in your skin, how you show up in your life, and the energy you bring to the things you love. This is a journey that doesn’t end at six months; it’s a foundation for a healthier, more vibrant life. Embrace it, enjoy it, and keep moving forward.

[frociaggine]

Hi ❤️ I was wondering, do you have some recs/advices for light cardio HIIT sessions? I follow a weight lifting program online split on 3 days, i'd like to do some type of cardio on a fourth day but online there is.. TOO MUCH infos, i'm basically a beginner still and i'm getting so confused 😭

hi hi thank you for asking I LOVE these questions ❤️ I totally get what you mean about Too Much Information, fitness internet is chockfull of info but it can and does get overwhelming (and contact story!) especially if you're a beginner.

On cardio: I'm a big cardio fan, and could yap about the benefits all day. However! I feel very strongly that the best kind of cardio is the one that you actually like doing. If you're "just" looking to add "do more cardio" to your schedule, without any specific goals, the type of cardio matters a lot less than whether it's going to be fun for you to do. It can be as simple as doing 15/20 mins on an exercise bike after you're done at the gym, or dancing to kpop videos in your bedroom, or going on a moderate hike on Saturdays. If you want to add some more structured workouts, that's also great — more on that below — but IME, finding a form of cardio that you actually enjoy is a lot more important in the long run than trying to find THE perfect cardio workout.

this is the part where I yap. sorry.

SAMPLE CARDIO ROUTINE FOR LIFTERS from this amazing (very insightful!) r/fitness post by a lifting coach who's very solid

Something like this is IMO ideal if you don't have time or inclination to do much else. If it looks good to you, stop here! No need to read on. If you want more info and resources, go on

What's HIIT anyway?

sorry to be pedantic BUT I think it's important when exploring online fitness resources to know this: "light HIIT" is a misnomer. HIIT has become kind of a buzzword that's overused in fitness circles for marketing / SEO reasons, and I understand why (visibility!) but I wanted to clarify this just so you know what to look for going forward. HIIT = "High-intensity interval training": short bursts of exercise that have your heart literally jumping in your throat, followed by recovery. You're meant to give it your absolute all and flop dead like a fish on the grass when you're done. The upside is that HIIT workouts are very short; the downside is that they're very intense, and it can be kind of mentally daunting to psyche yourself up to do it.

So maybe I don't want to do the mentally daunting workout. What else is there?

NON-HIIT WORKOUTS THAT FUCK

Just because something is branded as "HIIT" when it's not, it doesn't mean it's not a damn good workout in its own right. Here is a youtube playlist from a "follow along workouts" fitness influencer who I LOVED during the pandemic (Caroline Girvan, I've yapped about her before). I used to do one of her cardio-heavy workouts once a week as an integration to an at-home fitness routine. That playlist I linked includes 92 (NINETY TWO) workouts. Some are bodyweight, some use dumbells for resistance; pick and choose.

LIGHT CARDIO

Maybe this is what you were looking for in the first place! LISS = Low-Intensity Steady Cardio. As the name implies, instead of "high-intensity bursts + recovery" style of workout, LISS workout means that you constantly keep moving at a steady rate. The downside is that LISS workouts are much longer, and maybe more dull, and you're better off doing them multiple times a week to see benefits. The upside is that they're less taxing on your body and require less recovery time, and they can be paired up with lifting days. Something like 15 mins on an exercise bike as a cooldown after lifting + one longer session (40+ min) on a day you don't lift would be what I think of as "integrating cardio into a lifting schedule" if you don't want to do anything high intensity. Replace exercise bike with walking up an incline or jogging or swimming or dancing or whatever. You can mix and match. You can take a brisk half hour walk 3 times a week and go on a hike every other weekend. Just find something that you enjoy and can stick to ( <- personally I have an audiobook I save to listen to ONLY when I'm doing chill-ish cardio to entertain me during)

Nevermind those alternatives. I want to do HIIT anyway. What do I do?

resources: introduction to HIIT writeup from r/HIIT (not famliar with the sub but the guide looks pretty solid) + some examples of HIIT workouts that you can do anywhere depending on your preferences (bodyweight training, exercise bike or rowing machine, kettlebell swings etc)

Here's an example of a follow-along HIIT workout from an influencer I think is very solid: ONE, TWO. They're 15 minutes long and pretty much what I mean when I say that HIIT is meant to be short and deadly; you do something like this, you recover, you're done.

BIG disclaimer: Don't start with any moves that are too fancy at first. Because HIIT = high intensity, that mostly translates into "doing some moves very fast to try and get your heart rate up within the interval window" and some people interpret that as trying to get in as many reps as possible. this goes extra hard for "follow along" workouts but also in general. If you're not very familiar with those moves, you can risk injury. Some HIIT routines are very dynamic, and if you don't have the movements nailed down, you're better off focusing on maintaining form rather than doing them really fast.

Other disclaimer: I would still pair up HIIT once a week with some more chill cardio on lifting days. If it's possible. But if you're doing HIIT in an intense way, that's already a lot!

TLDR

Summing up. Example of HIIT workouts. Follow alongs: one, two, three. I'd recommend doing one of these once a week if you like them, on a non-lifting day. If these aren't your speed, then a longer session of moderate cardio on a non-lifting day would be good, depending on what you have access to and enjoy. You can also do moderate cardio on lifting days if you're feeling extra motivated.

long-ass science-y article on benefits of cardio for weightlifters because I just really love this blogger

[freeonlineworkouts]

HIIT Workout: Should I Start with HIIT or Cardio?

HIIT vs. Cardio: Which Is Right for You?

When it comes to achieving fitness goals, many people find themselves debating between High-Intensity Interval Training (HIIT) and steady-state cardio. Both forms of exercise offer unique benefits, but which one is better depends on your goals, fitness level, and preferences. This article will explore the differences, benefits, and when to choose each method to help you decide.

What is HIIT?

High-Intensity Interval Training (HIIT) involves alternating short bursts of intense exercise with brief periods of rest or low-intensity activity. For example, you might sprint for 30 seconds, then walk for 60 seconds, repeating this cycle for 20-30 minutes.

Benefits of HIIT:

Time-Efficient: HIIT delivers significant results in less time compared to steady cardio.

Boosts Metabolism: It elevates your metabolic rate for hours after a workout, promoting fat burning.

Preserves Muscle Mass: HIIT primarily targets fat while maintaining lean muscle tissue.

Improves Cardiovascular Fitness: It increases both anaerobic and aerobic endurance.

Citation: A 2011 study in the Journal of Obesity found that HIIT is highly effective in reducing abdominal fat and improving overall cardiovascular health.

What is Cardio?

Steady-state cardio involves maintaining a consistent pace and intensity for a prolonged period, such as jogging, cycling, or swimming. Sessions typically last 30-60 minutes and keep your heart rate at a moderate level.

Benefits of Cardio:

Improves Endurance: It's ideal for building long-term stamina and aerobic capacity.

Supports Heart Health: Cardio strengthens the heart, reducing the risk of cardiovascular diseases.

Burns Calories: While not as intense as HIIT, cardio is effective for weight management.

Stress Relief: It can lower stress and improve mental health through steady, rhythmic activity.

Citation: According to the American Heart Association, steady-state cardio reduces the risk of heart disease and improves overall cardiovascular function.

HIIT vs. Cardio: A Comparison

Feature HIIT Cardio Time Commitment Short (15-30 minutes) Longer (30-60 minutes) Calorie Burn Higher in less time Lower but steady Fat Loss Highly effective, especially post-workout Effective over time Muscle Preservation Preserves lean muscle May lead to muscle loss with excessive duration Fitness Level Intermediate to advanced Beginner-friendly Impact on Joints High impact, can strain joints Lower impact, joint-friendly options available

Which is Better for Your Goals?

Weight Loss:

HIIT is more efficient for burning calories and boosting metabolism, especially if you’re short on time. However, combining both methods can offer sustained fat loss.

Improving Stamina:

Cardio is better suited for building endurance and improving aerobic capacity over time.

Building Muscle:

HIIT preserves and may even help build muscle due to its high-intensity nature, whereas excessive cardio might lead to muscle loss.

Overall Health:

Both forms are beneficial for cardiovascular health, but cardio is generally more accessible and less stressful for beginners or those with joint concerns.

When to Choose HIIT or Cardio

Choose HIIT if:

You’re short on time.

You want to burn fat quickly.

You’re looking to improve strength and power.

Choose Cardio if:

You prefer a low-intensity, steady workout.

You’re training for endurance events like a marathon.

You’re a beginner or have joint issues.

Can You Combine HIIT and Cardio?

Absolutely! Incorporating both methods into your routine provides variety and balances endurance with strength. For example:

Do 2-3 HIIT sessions per week for fat-burning and metabolic benefits.

Include 1-2 steady-state cardio sessions for endurance and recovery.

Conclusion

HIIT and cardio both have their place in a well-rounded fitness program. HIIT is excellent for those seeking quick, efficient results, while steady-state cardio offers endurance and long-term health benefits. Understanding your goals, fitness level, and preferences will help you choose the best approach—or combine the two for optimal results.

References:

Journal of Obesity, 2011 – Benefits of High-Intensity Interval Training.

American Heart Association – Cardiovascular benefits of steady-state cardio.

Medicine & Science in Sports & Exercise, 2015 – Comparing calorie burn between HIIT and cardio.

[usafphantom2]

AC-130J Ghostrider Gunship Has Operated From A Highway For The First Time

Operating from highways could make AC-130J gunships more survivable and flexible, but questions remain about their role in high-end fights.

Joseph Trevithick Posted on Aug 5, 2024 1:51 PM EDT

The US Air Force says an AC-130J Ghostrider gunship has operated from a highway for the first time as part of the service's larger push to reduce its dependence on traditional runways. This is also comes amid questions about the future of the gunships in future high-end fights.

USAF capture

An AC-130J Ghostrider gunship has operated from a highway for the first time during a recent exercise, according to the U.S. Air Force. This reflects a push across the U.S. military to be less dependent on traditional runways and established bases that would be high-priority targets for enemy forces during a future major conflict, such as one in the Pacific against China. This also comes as hard questions are being asked about what roles and missions there might be for the AC-130J in a high-end fight after the type has spent the past two decades supporting counter-terrorism and other lower-intensity operations.

The AC-130J in question landed on and then subsequently took off from a stretch of U.S. Highway 63 in Bono, Arkansas, on August 4 as part of the larger Emerald Warrior Field Training Exercise II (FTX II). An MC-130J Commando II special operations tanker-transport, a C-146A Wolfhound special operations light transport aircraft, and a standard C-130H cargo plane also participated in the road operations training. With the exception of the C-130H, all of these aircraft were from units assigned to Air Force Special Operations Command (AFSOC). The C-130H was from the Arkansas Air National Guard’s 189th Airlift Wing.

“The MC-130J crew then set up a Forward Arming and Refueling Point (FARP), as the AC-130J assigned to the 1st Special Operations Wing at Hurlburt Field, Florida, made its approach, landed, refueled, rearmed, and took off again,” according to an Air Force release. “The primary objective of this exercise was to validate AFSOC’s capability to operate in austere environments with minimal infrastructure.”

A picture showing personnel setting up the Forward Arming and Refueling Point (FARP) using the MC-130J as the hub during the road operations portion of Emerald Warrior FTX II. USAF Senior Airman Ty Pilgrim

“The exercise provided an opportunity for participating units to refine their skills and advance ongoing pathfinding and experimentation efforts within AFSOC,” the release added.

A picture for the road operations portion of Emerald Warrior FTX II showed what appears to be a Common Launch Tube (CLT) being unloaded from a transit canister. What other munitions Air Force personnel may have practiced loading aboard the AC-130J in this austere environment is unclear.

What looks to be a Common Launch Tube (CLT) being unloaded during the road operations portions of Emerald Warrior FTX II. USAF Senior Airman Ty Pilgrim

The AC-130J’s current armament package consists of a 30mm automatic cannon and a 105mm howitzer that fire out the left side of the aircraft, as well as the ability to employ a variety of precision-guided bombs and missiles. This includes precision munitions that are launched via CLTs, such as the GBU-44/B Viper Strike glide bomb and AGM-176 Griffin missile.

“This exercise serves as a significant milestone for AFSOC, demonstrating our ability to operate in diverse and austere environments,” Tech. Sgt. Robert Gallagher, assigned to the AFSOC Air Commando Development Center, who acted as the lead planner for the highway landings, said, according to the Air Force release. “By leveraging ACE concepts, we enhance our operational flexibility and resilience.”

ACE here stands for Agile Combat Employment, which refers to a set of concepts of operations centered on expeditionary and distributed deployments that occur at irregular intervals across a broadening number of operating locations. The core function of ACE is to upend enemy targeting cycles, and by extension reduce the vulnerability of friendly forces, by operating in a less predictable fashion. The video at the top of this story from Emerald Warrior FTX II highlights all of this by showing the AC-130J being able to get in and out relatively quickly. The C-130 family’s impressive reverse thrust capability is on display, as well.

Being able to operate from remote and austere environments, such as highways, is a key element of current ACE planning. As such, the Air Force special operations aircraft, like MC-130Js and C-146As, as well as conventional ones, like A-10 Warthog ground attack aircraft and standard C-130 cargo planes, have been conducting road operations training on an increasingly regular basis. MQ-9 Reaper drones have also participated in similar exercises in the past.

Other services have been involved in this new burst of roadway exercises in the past few years. The U.S. Marine Corps has also been very actively training to use roads and other alternatives to large traditional runways as part of the service’s own array of new expeditionary and distributed concepts of operations.

AFSOC, as well as other elements of the U.S. special operations community, already have a long history of operating from impromptu forward locations, often in sensitive or denied areas, but generally on a more ad-hoc mission-to-mission basis.

“We’ve recently been returning to tactics, techniques, and procedures to find out where all of the 3,000-foot straight highways in the world are” as part of a broader push to become “runway agnostic,” Air Force Lt. Gen. Tony Bauernfeind, then head of AFSOC, said last year. Bauernfeind is now superintendent of the United States Air Force Academy.

The C-130H from the 189th Airlift Wing on during the road operations portion of Emerald Warrior FTX II. Air National Guard Airman 1st Class Samuel Zang

For AC-130Js operating in their traditional special operations support role, being able to operate from roads and other remote locations on a more general basis could help allow them to fly (as well as refuel and rearm) closer to designated operating areas. This could increase their time on station and shorten how long it might take them to get to and from where they need to be, as well as just generally expand their operational flexibility.

At the same time, as the U.S. military shifts its main focus away from counter-terrorism and other low-intensity missions to preparing for high-end operations, especially in a potential future conflict against China, questions have emerged about AC-130J’s future. Even during the past two decades of support operations in largely permissive airspace over places like Iraq and Afghanistan, AC-130 gunships have operated almost exclusively at night in part to reduce vulnerability to potential threats from the ground. The War Zone just explored these broader issues facing the Ghostrider in the context of a rare appearance by one of the gunships at a sinking exercise (SINKEX) during the larger biennial Rim of the Pacific (RIMPAC) exercise, which just wrapped last week.

An AC-130J from the 27th Special Operations Wing at Marine Corps Air Station Kaneohe Bay in Hawaii during RIMPAC 2024. USAF

The Air Force is in the midst now of a review of the Ghostrider’s current and future capabilities that could lead to the aircraft losing their iconic, but relatively short-ranged 105mm howitzers. A plan to integrate a laser-directed energy weapon, described originally as having immense potential in lower-intensity warfare contexts, has already been scrapped.

There is growing emphasis now on increasing the AC-130J’s stand-off strike capabilities, including through the addition of small cruise missiles to the Ghostrider’s arsenal. The Air Force is looking into the potential of using other C-130 variants, including MC-130Js, as well as the C-17, as launch platforms for larger cruise missiles and other munitions using a palletized system called Rapid Dragon.

In addition, AFSOC is interested in adding a new active electronically scanned array (AESA) radar to the AC-130Js to help extend the reach of their targeting capabilities, as well as provide added situational awareness. The gunships have already been receiving upgrades to their electronic warfare and communications suites.

The AC-130J, its capabilities, and its roles and missions appear set to evolve significantly in the coming years. Operating more regularly from highways and other roads looks now to be on the horizon for the Ghostriders.

Contact the author: joe@twz.com

[naturalwellnesshq]

🎨 **Embrace the Art of Biohacking for Optimal Health!** Delve into a world where science meets self-improvement! Biohacking isn’t just a trend; it’s a lifestyle movement towards enhancing bodily functions through natural means. Here are some tips to get you started: 🌱 **1. Nutrient-Dense Foods:** - Focus on whole, organic foods: fruits, vegetables, nuts, and seeds. - Incorporate superfoods like spirulina and chia seeds to boost nutrition. 🧠 **2. Mindful Movement:** - Practice yoga or Tai Chi to connect body and mind. - Try high-intensity interval training (HIIT) for a quick metabolism boost. 🛌 **3. Sleep Optimization:** - Establish a sleep routine to aid recovery and hormone balance. - Aim for 7-9 hours of quality sleep; consider herbal teas like chamomile before bed. 🧘 **4. Meditation & Breathwork:** - Start with just 5 minutes of daily meditation to reduce stress. - Try deep breathing techniques to enhance oxygen flow and calm your nervous system. 💧 **5. Hydration Hacks:** - Drink plenty of water; enhance it with lemon or cucumber for added electrolytes. - Explore herbal infusions that support detoxification. ✨ Each small change contributes to your overall wellness. Biohacking is about listening to your body and empowering it with what it needs for rejuvenation. **Make the shift towards optimal health today!** 🌟

[fitnessnirvana]

UPPER BODY AND ARM HIIT WORKOUT

Do you think spending hours at the gym daily was the only way to increase upper body strength and muscle? Think again. While strength training and progressive overload are important components of gaining strength and size, upper-body HIIT exercises are excellent for raising the load on your back, chest, shoulders, and arms without requiring a significant amount of time.

What Are The Benefits of Upper Body HIIT Workouts?

High-intensity interval training, or HIIT, is a training method that alternates between times of all-out exercise and periods of low-intensity exercise or rest, with a maximum workout duration of 30 minutes. While HIIT workouts do not normally generate as much muscle as weight training, they can still be beneficial, especially if you choose regimens that include various compound movements to keep the muscles engaged.

While HIIT workouts may be less effective in building muscle, they make up for it in other ways. When compared to weight training, HIIT workouts have a greater ability to improve muscle endurance, speed, and power, which can aid in sports performance and even weight lifting. HIIT also increases cardiovascular endurance and burns a large number of calories in a short period.

Are HIIT Workouts Enough For The Upper Body And Arms?

There are numerous advantages to incorporating upper body and arm HIIT workouts into your weekly workout, but depending on your aim, this may not be sufficient on its own. Upper body and arm HIIT workouts can suffice if you want to develop strength, power, and speed while also maintaining a leaner physique. If you can only devote 30-40 minutes to your workouts each day, HIIT workouts are ideal for getting a strong upper-body workout.

If you want to acquire significant upper body and arm bulk, you need also to incorporate weight training. Weightlifting challenges and fatigues the muscles to the point that they must be regenerated, and this process increases muscle size. Combining the two types of exercise is an effective strategy to increase general strength and fitness while also improving body composition. An upper-lower body training split could look like this:

Day 1: upper body workout – weightlifting

Day 2: lower body workout – weightlifting

Day 3: upper body workout – HIIT

Day 4: lower body workout - HIIT

Tips For Creating An Upper Body HIIT Workout:

We've given an upper body and arm HIIT routine to try below, but if you want to create your own workout, here are some pointers to get you started:

Choose complementing exercises. Choose a combination of complex workouts to build strength and cardio activities to improve speed and endurance. Choosing workouts that require the same pieces of gym equipment will make it easier to complete the exercises fast. Push-ups, clean and press, tricep dips, battle ropes, and renegade rows are some of the best upper body HIIT workouts you can do.

2. Begin with something small. Aim for 4-6 exercises with multiple circuits rather than 1-2 rounds of a variety of exercises. This will make it easy to follow, allowing you to focus all of your attention on the exercises and take advantage of the rest intervals rather than having to remember what to do next.

3. Try different times. There are numerous ways to structure your HIIT workout, so experiment with various intervals to determine what works best. For more strength-based exercises, longer intervals may be beneficial to get more reps in, whereas a more cardio-focused workout may benefit from shorter but higher intensity times of exercise and rest.

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The Science Behind Calorie Burn During Exercise

Understanding how calorie burn works during exercise is essential for anyone looking to optimize their fitness routine, manage weight, or improve overall health. The number of calories burned during physical activity is influenced by a variety of factors, including the type of exercise, its intensity, and individual characteristics such as body composition and metabolism. In this article, we will explore the science behind calorie burn, how different exercises impact calorie expenditure, and the role of technology, such as a calories burned calculator and calorie counter watch, in tracking and optimizing your results.

What Are Calories?

Calories are a unit of energy that measure the amount of energy food provides to the body. When you consume calories, your body uses them for essential functions like breathing, digestion, and physical activity. The balance between the calories consumed through food and those burned through activity determines your body weight over time.

Factors Influencing Calorie Burn

Several factors contribute to the total number of calories burned during exercise:

1. Type of Exercise

Different exercises burn calories at different rates. Here are some common activities and their approximate calorie burn per hour for a 155-pound individual:

Running (6 mph): Approximately 660 calories

Cycling (12–14 mph): Approximately 600 calories

Swimming (moderate effort): Approximately 500 calories

Weightlifting: Approximately 220 calories

Yoga: Approximately 200 calories

High-intensity and aerobic exercises generally burn more calories than lower-intensity activities.

2. Exercise Intensity

The intensity of your workout significantly impacts the number of calories burned. Higher-intensity workouts elevate your heart rate and increase energy expenditure. For example:

Low-Intensity Steady State (LISS): Activities like walking or light cycling typically burn fewer calories per minute compared to moderate or high-intensity workouts.

High-Intensity Interval Training (HIIT): This training method alternates between intense bursts of activity and rest, leading to increased calorie burn during and after the workout due to the afterburn effect (excess post-exercise oxygen consumption, or EPOC).

3. Duration of Exercise

The longer you exercise, the more calories you burn. However, the relationship between duration and calorie burn is not linear; as you become fatigued, your intensity may decrease, leading to a reduced calorie burn rate.

4. Body Composition

Muscle mass plays a crucial role in calorie expenditure. Muscle tissue burns more calories at rest compared to fat tissue. Therefore, individuals with higher muscle mass will generally have a higher basal metabolic rate (BMR), leading to increased calorie burn during both rest and exercise.

5. Age and Gender

Age and gender also affect calorie burn. Generally, younger individuals tend to have higher metabolic rates. Men often have a higher metabolic rate than women due to greater muscle mass, impacting total calorie expenditure.

Tracking Calorie Burn

With advancements in technology, tracking calorie burn has become easier and more accurate. Here are two effective tools to consider:

1. Calories Burned Calculator

A calories burned calculator can help estimate how many calories you burn during various activities based on your weight, duration of exercise, and intensity level. These calculators can provide personalized insights and assist in setting realistic fitness goals.

2. Calorie Counter Watch

A calorie counter watch tracks your heart rate, steps, and calories burned throughout the day. Many models also offer features such as:

Activity Tracking: Monitor your daily movements and workouts to see how they contribute to total calorie expenditure.

Heart Rate Monitoring: Understanding your heart rate during different activities helps gauge exercise intensity and optimize calorie burn.

Integration with Apps: Syncing with fitness apps allows for more detailed tracking of nutrition and exercise, providing a holistic view of your fitness journey.

Conclusion

Understanding the science behind calorie burn during exercise empowers you to make informed decisions about your fitness routine. By recognizing how different exercises, intensities, and personal factors influence calorie expenditure, you can tailor your workouts to achieve your weight management and fitness goals. Utilizing technology, such as a calories burned calculator and calorie counter watch, can enhance your ability to track progress and stay motivated. Embrace the journey of fitness, and let the science of calorie burn guide you toward success!

[weightlosssupliment12]

Cellular Energy Secrets: Boost Vitality & Slow Aging Naturally

Introduction

In today’s fast-paced world, many people struggle with fatigue, lack of mental clarity, and premature aging. The key to sustaining high energy levels and longevity lies at the cellular level—specifically in our mitochondria. This book explores how you can enhance your mitochondrial health naturally and how Mitolyn, a revolutionary supplement, can support this process.

Chapter 1: Understanding Cellular Energy & Mitochondrial Function What is Cellular Energy?Our bodies run on energy, and the primary source of this energy is ATP (Adenosine Triphosphate). ATP is produced within mitochondria, the tiny powerhouses found inside each of our cells. Healthy mitochondria ensure that our body functions efficiently, while weakened mitochondria can lead to fatigue, brain fog, and aging-related problems.Factors That Affect Mitochondrial Health.

1. Poor Diet: Processed foods, excess sugar, and unhealthy fats can damage mitochondria.

2. Lack of Physical Activity: A sedentary lifestyle leads to weak mitochondria, reducing ATP production.

3. Toxins & Pollution: Environmental toxins can cause oxidative stress, damaging cells and slowing energy production.

4. Aging: As we age, mitochondrial function declines, leading to lower energy levels and increased risk of disease.

Chapter 2: Signs of Mitochondrial Dysfunction & Low Energy you may be suffering from mitochondrial dysfunction if you experience:Chronic fatigue and constant tiredness, even after resting.Brain fog, poor memory, and reduced concentration levels.Weight gain, slow metabolism, and difficulty in losing fat.Weak immune system, frequent illnesses, and slow healing.Early signs of aging, such as wrinkles, muscle loss, and joint pain.Recognizing these symptoms early can help in taking preventive measures to restore mitochondrial health and boost energy levels naturally.

Chapter 3: How to Boost Mitochondrial Health Naturally

1. Nutrient-Rich Diet for Cellular EnergyEating the right foods can enhance mitochondrial function and increase energy production. Some of the best foods include:Leafy Greens (Spinach, Kale): Rich in magnesium, essential for ATP production.Nuts & Seeds (Almonds, Flaxseeds): Contain essential fatty acids that support cell membranes.Fatty Fish (Salmon, Mackerel): High in Omega, reducing inflammation and oxidative stress.Berries (Blueberries, Raspberries): Packed with antioxidants that protect mitochondria from damage.Dark Chocolate (High Cacao Content): Contains polyphenols that enhance mitochondrial efficiency.

2. Exercise & Physical Activity Engaging in regular exercise stimulates mitochondrial growth and boosts energy levels.High-Intensity Interval Training (HIIT): Encourages the production of new mitochondria.Strength Training: Builds muscle mass and enhances energy efficiency.Yoga & Breathing Exercises: Improves oxygenation, reducing oxidative stress.

3. Sleep & Stress Management poor sleep and high stress levels can impair mitochondrial function. To optimize energy:Get 7-9 hours of quality sleep per night.Practice meditation, deep breathing, and mindfulness to reduce stress.Minimize screen time before bed to enhance melatonin production.

4. Sunlight & Cold Therapy Vitamin D from sunlight plays a crucial role in mitochondrial function.Cold showers and ice baths trigger mitochondrial biogenesis, increasing energy levels.

Chapter 4: Mitolyn – A Revolutionary Supplement for Cellular Energy What is Mitolyn?Mitolyn is a specially formulated supplement designed to enhance mitochondrial function, improve cellular energy, and support anti-aging. It contains a blend of natural ingredients that promote ATP production and protect mitochondria from oxidative damage.Key Ingredients in Mitolyn.

1. Coenzyme Q10 (CoQ10): Supports ATP production and reduces oxidative stress.

2. PQQ (Pyrroloquinoline Quinone): Stimulates mitochondrial biogenesis.

3. Alpha-Lipoic Acid: Enhances mitochondrial function and reduces inflammation.

4. Resveratrol: Known for its anti-aging properties, it protects mitochondria from damage.

Benefits of Mitolyn

✅ Increases energy levels naturally

✅ Enhances mental clarity and focus

✅ Boosts metabolism and fat-burning

✅ Reduces signs of aging and supports longevity

✅ Strengthens immune function and supports cellular repair

Chapter 5: Reviews & Testimonials. Real User Experiences with Mitolyn Many users have reported significant improvements in their energy levels and overall well-being after using Mitolyn.

Here are some testimonials:

🔹 "I used to feel exhausted by mid-afternoon. Since taking Mitolyn, my energy lasts all day!" – Amanda R.

🔹 "Mitolyn has helped me think clearer and feel younger. My metabolism has also improved!" – Robert D.

Potential Side Effects & Safety Mitolyn is generally safe for use, but individuals with underlying health conditions or those taking medications should consult a doctor before starting the supplement.

Chapter 6: Creating a Long-Term Plan for Vitality & Longevity To maintain high energy levels and youthful vitality:Follow a balanced diet rich in mitochondrial-supporting nutrients.Engage in regular exercise and stress-reducing activities.Incorporate Mitolyn into your daily routine for optimal results.Track progress and adjust lifestyle habits accordingly.

Conclusion: Take Charge of Your Cellular Health

By implementing these science-backed strategies, you can take control of your mitochondrial health, sustain high energy levels, and enjoy a youthful, vibrant life. The journey to better health starts with small, consistent changes! Where to Get MitolynWant to experience the energy-boosting benefits of Mitolyn? Get your bottle today and start feeling revitalized!➡ Click here to purchase Mitolyn

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5BX: The Cold War Military Workout for Getting Fit in 11 Minutes a Day

In last month’s AoM podcast episode with Dr. Martin Gibala about high-intensity interval training, he mentioned a high-intensity workout program that was developed by the Royal Canadian Air Force during the late 1950s, took only eleven minutes to perform, and became hugely popular with the civilian population. Duly intrigued, we decided to dig up the program to see what it involved. The 5BX plan (Five Basic Exercises) was born out of a particular need: a third of the RCAF’s pilots were deemed unfit to fly and needed a workout program that 1) could be done without any specialized equipment, as the pilots were often stationed at remote bases without access to standard gyms, and 2) could fit into airmen’s busy schedules. While high-intensity training hadn’t yet won mainstream acceptance, the pioneering research of Dr. Bill Orban had showed that by increasing the intensity of exercise, people could get the same fitness-improving benefits in much less time. Orban used this insight to develop 5BX, which involved doing five exercises — four of which targeted flexibility and strength and one that worked aerobic capacity — in just eleven minutes. The Canadian military encouraged not only its pilots to perform it, but their children as well. Orban also developed a plan for women called XBX, which involved doing ten exercises in 12 minutes. In the 1960s, the programs were published together as the Royal Canadian Air Force Exercise Plans and distributed outside the military. The booklet became popular with civilians not only in Canada but around the world; it was translated into thirteen languages, sold 23 million copies, and is credited with helping to launch our modern fitness culture.  If you’d like to try it out, we’ve reformatted and republished the 5BX plan below. It features six “charts,” each of which includes the program’s five main exercises: * Stretching * Sit-up * Back extension * Push-up * Running in place, interspersed with various jumps (can be substituted for an actual run or walk) Each chart offers progressively more difficult variations of the five exercises, and you work your way from one level of performance on a particular chart to the next, and then from one chart to the next. Charts 5 and 6 get into some elite-level athletics — good luck with those toe-touching jack jumps, friends. For a visual demonstration of some of the exercises, watch this 1959 Royal Canadian Air Force training video. --- The Five Basic Exercises (5BX) Plan presented in this booklet is designed to show you how to develop and hold a high level of physical fitness, regardless of where you may be located. The scheme is not dependent on elaborate facilities or equipment. The exercises require only eleven minutes a day and can be done in your bedroom or beside your bed in your barracks. The diversity of work assignments, combined with lack of adequate gymnasium facilities at many of your stations makes it difficult to schedule formal physical training periods for all our personnel. The 5BX Plan puts physical fitness training within reach of every member of the RCAF. It is your duty and responsibility as a member of the RCAF to maintain a high level of physical fitness and be ready for any emergency which may require the extended use of your physical resources. Positive physical well-being is also closely allied with mental and emotional fitness, all of which are essential in the discharge of normal daily tasks. Warming Up The 5BX Plan was designed so that no additional warmup is necessary in order to receive its maximum benefits. The older one is, the more necessary proper warming up becomes to avoid “strained” muscles. The 5BX Plan has a built-in method of warmup. This is achieved in two ways: * by the arrangement of the exercises; and * by the manner in which these exercises are performed. For example, the first exercise is a stretching and loosening exercise which limbers up the large muscles of the body. In addition, this exercise should be started very… http://dlvr.it/T4JMgd

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What Fitness Routines Burn the Most Calories?

If you're looking to torch calories and maximize your workouts, choosing the right fitness routine is crucial. Some exercises not only help you burn calories quickly but also improve endurance, build muscle, and boost metabolism. Here are some of the most effective calorie-burning workouts to help you reach your fitness goals.

1. High-Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense activity followed by brief rest periods. This type of training keeps your heart rate elevated and increases calorie burn even after your workout ends. A 30-minute HIIT session can burn between 300-500 calories, depending on intensity and fitness level.

2. Running

Running is a fantastic full-body workout that engages multiple muscle groups. Sprinting, incline running, and long-distance jogging all provide excellent calorie burn. On average, running at 6 mph (10 km/h) burns around 600-700 calories per hour.

3. Jump Rope

Jumping rope isn’t just for kids—it’s one of the most effective cardio workouts. This high-intensity exercise can burn around 500-700 calories per hour, depending on your speed and skill level. Plus, it improves coordination and cardiovascular endurance.

4. Cycling

Whether you're cycling outdoors or using a stationary bike, this workout strengthens your legs and core while torching calories. A moderate-intensity cycling session can burn 400-600 calories per hour, while high-intensity cycling can exceed 700 calories per hour.

5. Swimming

Swimming engages your entire body, making it an excellent low-impact yet high-calorie-burning exercise. Depending on the stroke and intensity, swimming can burn 500-700 calories per hour while also improving flexibility and cardiovascular health.

6. Rowing

Rowing provides a powerful full-body workout, engaging the arms, back, legs, and core. An intense rowing session can help you burn 500-800 calories per hour, making it one of the most efficient exercises for weight loss and muscle building.

Final Thoughts

The best workout for calorie burning depends on your preferences, fitness level, and consistency. Mix and match these high-calorie-burning exercises to keep your routine engaging and effective. Combine them with strength training and a balanced diet for optimal results!

Which of these workouts do you enjoy the most? Let us know in the comments!

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