8 week plan

The Running Plan
  1. Week one: Walk for six minutes, then jog at an easy pace for one minute. Repeat three times. Aim for three sessions with that same sequence for week one.
  2. Week two: Walk for five minutes, then jog for two minutes. Repeat three times. Aim to do three sessions in week two.
  3. Week three: Walk for three minutes, then jog for four minutes. Repeat four times. Aim for three sessions in week three.
  4. Week four: Walk for two minutes, then jog for five minutes. Repeat four times. Shoot for three of those sessions in week four.
  5. Week five: Walk for two minutes, then jog for eight minutes. Repeat three times. Do three of those sessions in week five.
  6. Week six: Walk for two minutes, then jog for nine minutes. Repeat three times. Try to do three sessions for week six.
  7. Week seven: Walk for one minute, then jog for 11 minutes. Repeat three times. Do three sessions this week.
  8. Week eight: Congratulations on making it to week eight! For your first run this week, try walking for five minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.

    Aim to run for 30 minutes three times a week, and you’ll notice that your stamina and fitness will continue to improve. 

    Better living everyone x

skinny rules

1.consume no more than 400 calories every day 

2.burn 100+ calories daily 

3.drink 8 cups of water every day
4.do not eat after 6pm
5.drink cold water before a meal
6.go to bed hungry every night
7.fast 3 days a week
8.plan very  calorie one days ahead
9.drink green tea every morning
10.take cold showers
11.do not eat in front of friends, only family
12.pick a thinsporation for the day

Announcing the Summer Semester of the Santoro Correspondence Course for Comic Book Makers!

Hi, Frank Santoro here! I’ve been teaching my comics correspondence course since 2011. You will never meet someone as enthusiastic about comics as me. I’m a good coach.

8 weeks! 500 bux! Payment plans are available!

Summer Course starts June 1st 2017!

Applications are due by May 25th.

Email santoroschoolATgmail for more details.


The most common questions I get about the Santoro Correspondence Course for Comic Book Makers is: “How does the correspondence course work?”

The way the course works is that there is a private blog where you get all of your assignments. This blog is updated every day with demos related to each assignment. We do a lot of fast drawing to get you thinking about sequencing, much like a storyboard artist. Over the 8 week course you will create a 16 page “signature” - that means that you will basically draw two pages a week. Email me - santoroschoolATgmail - and I will send you an invite to the course that just wrapped so you can see how it works for yourself.

“What if I have a full-time job? Do you think I can manage to find the time to do the course within the 8 week time frame?”

I’ve had many students in the past who have had full time jobs. I designed the course so that you can do it when you have the time - at night, weekends, etc. If you “fall behind” it doesn’t matter because I will work with you to complete your 16 page comic even after the course ends. The idea of the eight week course is to impress upon you the structure of a deadline which, I believe, is central to comics making. I know lots of talented comics makers who never seem to be able to finish anything. Comics is all about the deadline. So 16 pages in eight weeks is what we aim for - however if your job or other commitments prevent you from completing the comic, I will work with you until the comic is finished.

“What if I can’t afford to pay for the course all at once?”

Not a problem. I’m very flexible with payment plans. Talk to me about it and I promise you that I will make you an offer that you cannot refuse. If you think there is no way that you could afford this course then think again. Often I have found that people chicken out about actually doing the work by using the “I can’t afford it” excuse. I will work with you in ways that no “real” school would ever work with you. Also my course is way more affordable than just about any other comics program out there. 500 bux for an 8 week course plus access to my coaching for as long as you need.

Please email me santoroschoolATgmail with any questions regarding the course. Just apply!

Santoro School Application guidelines:

-3 figure drawings done on blank 3 x 5 index cards

-3 landscape drawings done on blank 3 x 5 index cards

-3 still life drawings done on blank 3 x 5 cards

-draw in a contour line style - Think Matisse - no under-drawing - draw directly in ink

-just send me small jpgs of images - dont post to your blog pls

-specific url links to any comics work you have done. If you haven’t done comics before that is not a problem.

Send applications to: santoroschoolATgmail


xo Frank

Exciting News!!!!

I have been making workout plans for a ton of my friends based on their schedule, ability, goals, and current stats. I have had a lot of fun making them, and my friends have said they have worked great! I would love to do the same for you guys so I figured I would offer a workout plan to anyone who donates any amount to the nutritional research I am fundraising for for the marathon I am doing in April. If you are interested, message me and I will give you the details! 

These will be 8 week workout plans that I will work with you to make. Let me make clear I do not have any professional training, I will just be using the information that my running coach, yoga teachers, and research have taught me, and I will be also using my experience with what has finally worked for me!

So feel free to message me if you are interested and I will respond privately. Can’t wait to work with some of you guys for a good cause :) If there is interest I can also to vegetarian/vegan meal plans based on BMR and specific calorie goals just from my own diet and meal plans. 

Part 7

Click here to see the other parts.

//Okay, here it is you juvenile delinquents -.- Hope you enjoy it x)

Week Two

Your “relationship” with Harry was changing day by day.  At first, you were sickened at the thought of being under the same roof as him. You didn’t even want to think about him having to help you go to the bathroom, get food, or even get out of the house to make it to doctor appointments.

But from the moment you stepped into Harry’s home, he’s treated you nothing less than a princess. Popping in your room every other minute to make sure you had everything you needed, spending time with you (despite your angry pleas for him to get out), and not to mention cooking you healthy, yummy meals all the time. You’ve had to have gained about five pounds. When you told Harry about it, he just laughed, “You haven’t gained a pound. If anything I need to feed you more, you look and feel lighter.” he said and gave you a quick kiss on your cheek.

This past week you too have gotten WAY more intimate with each other. Not enough to call each other boyfriend-girlfriend…not even enough to call each other friends. But you were cuddling every now and then and sometimes he would take the risk of kissing you on a sensitive part on your body, like your hand or your neck. You could tell that he just wanted you to be happy and comfortable.

You woke up to a soft kiss massaging your neck and rubbing your tummy, which he knew was in pain. “Are you okay beautiful?” you heard his groggy voice whisper in your ear.

“How the hell did you manage to sneak in this bed without me knowing?” you smirked, wishing that you were able to turn around and look him in his face. It was always so sexy in the morning.

He just let out a laugh and continued to rub your stomach, “I did it using my stealth-like skills.”

You just rolled your eyes, “If you say so.”

About a minute or so later, Harry abruptly sat up in the bed, startling you. “What’s wrong?” you asked with concern. The more time you spent with him, the more of your anger washed away. “Babe..what’s today?” he asked. “January 27th I believe, why?”  “I thought so, I think you have one of your check ups in less than 30 minutes.”  “Shi—crap Harry..” you sighed. Since you’ve gotten closer to Harry, you tried your best to limit your cussing, since that’s what started this whole ordeal in the first place.

He said, beginning to get out of the bed, “I’ll get ready to make you some breakfast. I’ll be back up in about five minutes to help you get in the shower.” He said disappearing into the kitchen. You took this moment to let out a loud sigh. You were really planning on sleeping in with Harry and maybe work on recovering later. “Babe, we can always reschedule it if you want…” he called from downstairs. After much thought you replied, “No, I guess it’s probably best if I go.”

About 10 minutes later, you were fresh and fully dressed, sitting in your wheelchair by the dining room table. “Harryyyy you’re not even dressed, and we have to go now. Let’s just stop by McDonalds or something.”

“Whatt? You don’t want these?” he said in shock as he held up some burnt toast with a side of beautifully burnt eggs.

“As delicious as that looks,” you smirked, “I think I’ll pass.”

He stuck his tongue out at you, “Shit, I’m not even dressed.”

“Crap,” you corrected.

“What? Oh, crap I’m not even dressed…or showered or anything.”

Suddenly the doorbell rung. After looking through the peephole, Harry unlocked the door and welcomed your best friend, Sophia (//read the past ones if you don’t remember her). “Hola, Senorita.” She smirked making her way to you, “Has this man been good to you? Because if he hasn’t, I’ll go sic my dog on him.” “You have a lab.” You rolled your eyes, “The only thing she could do to Harry was lick him to death…which would probably end up turning him on.” You laughed watching Harry blush. “She may be a lab, but she’s a bitch when she has those little heat cycles.” She kissed you on your forehead and sat down at the table with you. “So mis amigos, what you up t–?”

“Take me to the doctor,” you said.

“Y/N!” Harry shook his head.

“Please. Please, take me to the doctor…now.”

“What time is your appointment?” she asked standing back up.

“About 10 minutes, and it’s about a 10 minute drive,” you admitted.

“Well, looks like we don’t have time to waste,” she smiled taking your wheelchair by the handles. “Adios Harry, we’ll be back soon.” She smirked whispering in your ear, “After a quick shopping spree.”

“I can still hear you.” Harry rolled his eyes.

“Well, Ms. Y/L(Last)/N.” the doctor said as she approached your wheelchair, “Your rib is slowly healing. I see you’ve been taking good care of it. It still has a long way to go before it is completely fixed up though.”

The doctor walked you through your 6-8 week recovery plan, as if you hadn’t heard it before. But you politely listened, pretending like the doctor wasn’t telling you something that you already knew. After about 15 minutes of pointless conversation, the doctor wrote you another prescription for a special type of pain medication. “Remember to rest. Walking to the bathroom or the shower is okay, but your walking should be limited. At least for right now.” You gave the doctor a quick nodded as she smiled and handed you the prescription, wheeling you up to the front desk. Sophia saw you and walked over to the front desk as well, “How did everything go?” she asked eagerly. “The doctor says I’m fine. My rib is healing slowly but surely.” You smiled at her, as the nurse told you that you were able to leave. Sophia thanked the nurse and began to push you out the door. “Whaddaya say? Quick trip to the mall?” “Yesssss.” I groaned. Finally, they were going someplace other than the doctor or Harry’s house.

The trip to the mall was weird, but you and Sophia had a lot of fun regardless. You saw a lot of people snicker or whisper when they saw you put clothes against your body, but you could care less. That was just the stupidity of the world nowadays; you’d learned to expect those type of reactions. But one girl approached you, “Yes?” you asked looking up at her. She looked about 12 or 13. “Are you Y/N, Harry’s ex?” she said in a soft, almost scared voice. You let out a sigh and she quickly backed off, “I’m sorry! I’ve just always wanted to meet you. You’re really strong..you’ve been through a lot these last few weeks and you’ve gotten a lot of hate, but you still keep going on. You’re like my role model.” She stammered, obviously embarrassed. You gasped, you never thought that any of his fans liked you. Sure, maybe they respected you, but not liked.

You and the girl talked for a while as Sophia looked for the perfect blouse. Before leaving, you and heard exchanged numbers, much to her surprise. She instantly grinned and gave you a Horan-like hug. “Bye Y/N! Thank you so much!” she waved.

After Sophia paid for the clothes, she put some of the bags in your lap and looked at you sternly, “Who was that? Are you cheating on me?” she gasped. You just laughed, “Sorry, I couldn’t help it. I needed someone else in my life.”

All in all, this had been the perfect day for you. Good news from the doctor, cute shirts from the mall, and several sweet compliments from your new friend. You were almost sorry for the day to end. Sophia parked the car in a parking space close to Harry’s flat, quickly jumping out the car to get your wheelchair. “I still wish you’d let me pay for my clothes.” You frowned.  “Girlllll you’ve got about a hundred doctor bills coming your way, it’s the least I can do. Plus…er…Niall’s kinda picking up the tab tonight.” She smirked, handing you your bags

She rolled you up to the door, taking your keys and unlocking the door.

She pushed open the door.

Time froze.

No. Time was literally at a stand-still. 

Eyes went around the room, from you, to Sophia, to Harry, to that bitch that Harry had initially cheated on you with.

Yes, she was here.

And the first thing you saw was (I just realized that ‘saw’ is ‘was’ backwards…okay back to the show) her locking lips with Harry.


Without so much as another word, Sophia took your wheelchair by the handle and pushed you back towards her car.

“NO Y/N I SWEAR! I DIDN’T CHEAT ON YOU! THIS IS A MISUNDERSTANDING!” Harry yelled running after you. As soon as he came close to you, Sophia kneed him as hard as possible in his family jewels. HE crumbled to the floor, “Honest—ly…Y/N you have to—believe—me..” he pleaded, struggling to stand.

“Harry, I can never trust or believe you again.” You whispered softly as you slowly got back into the car.

Harry whipped around to face the blonde girl. “Tell her! Tell her what she fucking saw!”

“I have no idea what you are talking about.” She smirked, crossing her arms over her chest.

You looked at Sophia, “Let it go,” you whispered, knowing your friend was about 5 seconds from beating the girl to a pulp. She sighed and threw your bags back in the trunk.

“Sophia! Y/N! Please just listen to me! It’s not what it looks like! Please LISTEN!” Harry screamed, tears running down his face. But Sophia hopped in the car, quickly sticking the key in, stuck her hand out the window for a quick second to flip off Harry, and drove away.

//I’s haven'ts reads it overs so’s I’s apologizes fors anys mistakeses

New Year's is coming, though you look fine to me, I know you’ve been wanting to improve your body

If you’ve been following me you know i’m all about fitness and motivating people to make a change and transform how they see themselves through diet and exercise. What you may not know is that I offer 8 Week Training Plans for my followers who may not be close by for me to train them in person, yet still want an accurate, clear, simple fitness plan to help get them on track!

It comes with:

⭕ Customized Diet/Macro Plan
⭕ Carb Smart Recipes
⭕ Personal Carb Cycling Diet
⭕ Clean Eating Grocery List (Now Vegan Friendly!)

⭕ Recommended Supplement List
⭕ Top 10 Recommended Foods
⭕ NewDay Simple Fitness Guide 
⭕ Customized Workout Program (4 Phases)

⭕ Effective Home/Bodyweight Exercises
⭕ Ab Shred Program
⭕ Video Link References
⭕ Workout Log

I’ll also personally check in on you once a week however you’d like to see how you’re doing and answer any questions you have at any time!

You only get one body in this life. One. Why not start investing in it finally? Why not have a plan going into the gym? Be more confident. See yourself like you’ve never seen yourself. Let me help you get started!

Click or inbox me for more info!

Imagine for a minute .

You’re a 14 yr old girl.
You have only had your period for a little over a year. You don’t understand them, they still make you uncomfortable. You’re completely embaressed by them ….

One day school let’s out, it’s friday. You go home. Call your friends, and you make plans to go to a friends house and stay the night. Your mom takes you.You guys prank phone call all night, eat dinner with her mom dad and older brother. End the night by watching movies and your friend falls asleep. You have to pee, you go downstairs to the bathroom, everyone but her brother is asleep. He’s on the couch watching TV. you pass him on the way to the bathroom. When you’re done, he’s outside the door. He grabs your hand and brings you to the couch. He’s telling you to just stay downstairs with him but you feel uncomfortable. You just want to go to bed. But your afraid to talk your afraid to walk away. What if he grabs your arm again? What if he tells his sister. What if he tells his friends you’re weird and ran upstairs. So you sit there.
He forces his hands down your pants. You start saying stop, so he covers your mouth and whispers in your ear that he’s going to tell everyone you wanted it and what a slut you are if you say anything. He takes off your pants and you just lay there and cry. Once he’s done, he zips his pants, turns off the tv and goes to bed. You lay on the couch crying. You text your mom to come get you,get your things and sneak out the house to go home. You tell your mom you and your friend started arguing because you’re afraid she will think you’re a slut if you tell her….

Fast forward 4 weeks. You see him on the bus. You see him in the halls. You think of his face every night when you try to eat. You think of his face when your naked in front of the mirror about to shower. You think of his face when you pick out your outfit for the day. You hate the clothes you wore that night…You stop talking to your best friend and she doesn’t understand why. But you’re afraid to tell her,she will never believe you. since when does anyone believe the victim, right?

2 weeks go by. 6 weeks since it happened. You realize, you haven’t had a period for 7 weeks. Maybe your periods being weird again. No complaining…those things make you feel weird anyhow.

A week later, you wake up sick. Puking in the toilet. You tell your mom you have the flu and can’t go to school. She still goes into work, you’re home alone. Then you remember. It’s been 7 weeks since he did thattt to you. 8 weeks since your last period. You know what this means….but how? Why? One time? ONE TIME! You call your mom on her lunch break crying. You tell her you need help. You tell her you screwed up. You tell her you need her….. but you don’t tell her everything… You tell her you had sex with a boy. You tell her it was 8 weeks ago and you haven’t had a period…

Fast forward to that night, your mom already called planned parenthood while on her lunch break. She begans to tell you that you are now 8 weeks pregnant. Planned parenthood cannot perform abortions at 8 weeks,only 6 weeks. YOU… ARE….TOO…LATE…. there is no exceptions for you. You are in fact, carrying the baby of the boy that forced himself inside of you on that couch. You are going to raise the baby that man forced into you. And if you get government help, you will be ridiculed and judged. And college? Well how will you go to college when you have a baby? Who will watch the baby? You can’t ask HIM…. you can’t even tell him….


Announcing the Summer Semester of the Santoro Correspondence Course for Comic Book Makers!

Hi, Frank Santoro here! I’ve been teaching my comics correspondence course since 2011. You will never meet someone as enthusiastic about comics as me. I’m a good coach.

8 weeks! 500 bux! Payment plans are available!

Summer Course starts June 1st 2017!

Applications are due by May 25th.

Email santoroschoolATgmail for more details.


I will work with you to help you afford the course - it WILL fit into your schedule - and I will work with you as long as you need to complete it. Just apply!

Santoro School Application guidelines:

-3 figure drawings done on blank 3 x 5 index cards

-3 landscape drawings done on blank 3 x 5 index cards

-3 still life drawings done on blank 3 x 5 cards

-draw in a contour line style - Think Matisse - no under-drawing - draw directly in ink

-just send me small jpgs of images - dont post to your blog pls

-specific url links to any comics work you have done. If you haven’t done comics before that is not a problem.

Send applications to: santoroschoolATgmail


xo Frank


I know I said that the last post was the last post however I keep receiving emails and wondering if people keep missing posts etc. So I thought I’d make this a little clearer as the others are rushed.

In the new year I am looking for 3 (maybe even 4) people who I can work with to help achieve their goals. I know I’m in the UK, but with the tech available now - it seems I can help anyone in almost any country.

This is FREE for 2 months (I may extend it depending on what happens) and will include 8 weeks worth of meal plans which are tailored to your eating style (NO YOU DON’T HAVE TO BE KETO!). 

It includes a consultation, 2 skype sessions a week (if you want more or less, it can be discussed), if you wish not to skype, other arrangements can be made (it’s all down to you and what you wish!), 24/7 support, questions answered and not to mention challenges I will set dependant on the persons exercise plans and lifestyle. It isn’t just nutrition, I’ll be your support and coach. You'll receive my 'love yourself more’ guide alongside plenty of other little booklets to keep you on track.

I’m doing this because I need feedback to run with, to see what you think of my services and also for me to give something and share my experience to help you.

If you’re interested please send me an email (don’t be worried about boring me, it can be as long as you wish, I will read every word) to rae@raevolution.co.uk. If you can include your stats then great. Please include what you want to achieve, your story, why you’d like to be involved and also if you’ve ever considered using my services (and if so would you be willing to pay in the future). If you have any questions, throw them my way in the meantime.

I’ll be responding to everybody and will have chosen by the end of the week.!!


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Are you fed up with your bulky sarcophagus?

Want to get heretically hard abs?


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8 weeks of supplication and sacrifice to the Darker Powers are all you need to get the body you always dreamt of

* * *

I was looking at the Helbrute and just couldn’t take my eyes off their washboard abs, which made me wonder if Dreadnoughts ever get self-conscious when they see their Chaos cousins…and this happened.

- Darth Sebious

n8tivelyfe  asked:

Explicit question! When can you or anyone who will have the same phallo surgery as you may have sex/masturbate again? When's the "safe" amount of time for healing for either?

8 weeks! Assuming no major complications, one can have sex/masturbate at 8  weeks. My partner and I however want to wait longer than 8 weeks. We wanna plan out a really romantic night and everything.