hip exercise

[…] Watching the mostly black and brown cast perform in the wake of the racially motivated violence in Charlottesville, Va., you couldn’t help but marvel at the grim prescience of Miranda’s thoughts on the precarious but necessary nature of American unity.

Then again, as a musical largely told through hip-hop, “Hamilton” has persistence and adaptability in its bones. So of course it still resonates; the thing was modeled on a form literally born from using old sounds to create new music.

Indeed, one way to think about the show’s tour, booked at the Pantages through the end of December, is as a remix of the Broadway production — an update that extends the life of the original, even as the original remains available to experience.


A decade younger than Miranda, Luwoye gives the character a more brooding quality (perhaps because he’s also played Hamilton’s foe, Aaron Burr), while the Pantages band puts a deeper swing into the groove that underpins the so-called “Cabinet battles” in which Hamilton and Thomas Jefferson try to one-up each other with rhymes.

To some extent, these kinds of tweaks are simply what happens in a medium, like musical theater, rooted in performance rather than recording.

But because “Hamilton” is so closely identified with Miranda — he wrote the book, music and lyrics in addition to originating the title role — the leap seems more significant here, as though the members of the touring company weren’t just adjusting aspects of the musical but claiming it outright for themselves.

And that feels about as hip-hop as can be.

As even outsiders likely know, the genre largely began in New York in the 1970s when DJs started making songs by sampling instrumental parts from other records. Not just obscure records, either — ones a DJ might reasonably expect his or her audience not to know — but huge hits, such as Chic’s “Good Times,” whose indelible bass line was borrowed by the Sugarhill Gang for the seminal “Rapper’s Delight.”

Decades later, that custom runs so deep that it’s folded in on itself, with rappers putting out gray-market mixtapes featuring fresh verses atop beats that likely felt familiar the first time they appeared.

This was part of “Hamilton” long before the show spawned an on-the-road remix.

Miranda has said frequently that in Hamilton’s story — that is, in the tale of a prodigious writer who uses words to raise himself from his humble origins — he recognized the narrative arc of an MC such as Jay-Z or the Notorious B.I.G. (In 1998, the former may have predicted “Hamilton’s” blend of hip-hop and Broadway with “Hard Knock Life (Ghetto Anthem),” which repurposed the original cast recording of “Annie.”)

And his songs are full of sonic and lyrical references to earlier tracks by the likes of Mobb Deep and Busta Rhymes.

Those knowing callbacks help “Hamilton” get the texture of hip-hop right; they contribute to a musical depiction far more convincing than, say, “La La Land,” which has such naive ideas about the spirit of jazz — about how that genre thinks about tradition and innovation — that you wondered if the filmmakers had ever spoken to a jazz musician.

A giver as well as a taker, Miranda clearly wants to build this type of replicability into his music — to encourage artists to do with his songs what he’s done with others’. Last year he put together “The Hamilton Mixtape,” an impressive collection of interpretations, some pretty liberal, of “Hamilton’s” key numbers by acts including Nas, Usher, Kelly Clarkson, Ashanti and Chance the Rapper.

That mixtape, by the way, debuted on Billboard’s album chart at No. 1, which highlights something else “Hamilton” shares with hip-hop: the ambition to be part of the cultural conversation (or to be in the room where it happens, as one song from the musical memorably puts it).


It will be curious to see what happens in a few years, after the tour has ended and the musical has perhaps become a treasured centerpiece of high-school theater programs.

Will some 10th-grade rapper crib a lyric of Miranda’s as Miranda did a line from Biggie’s “Juicy”? Or will he or she sample “The Room Where It Happens” as Jay-Z did “Annie”?

For Miranda the hip-hop head, it’s hard to imagine a more gratifying success.

Visualization 101

Within our brains we hold the power to create experiences. Not just daydreaming or fantasizing but manifesting our desires in the real world. Scientists have discovered that our brains activate many of the same neural networks- pathways for nerve cells to control our physical bodies- when we visualize something and when we actually experience it. Mental exercises stimulate our sympathetic nervous system which governs things like breathing, blood pressure, and heart rate.

When we are able to control our thoughts in this way amazing things can happen. a 2007 study performed by the North American Journal of Psychology found that athletes who mentally practiced a hip-flexor exercise had strength gains comparable to those who actually performed the exercise! Visualization has been proven to aid in self-confidence, anxiety, depression, social skills, weight control and boosts creativity and problem solving skills.This is the fundamental principle which explains the law of attraction and the law of correspondence.  How do you do it and get good at it? I’m going to tell you…

  • 2D- Start simple. Look at a two dimensional, easily recognizable, geometric shape. You can draw it, look at a picture on your phone or computer, create a paper cutout or whatever is convenient. Study the shape for 30 seconds. Now close your eyes and imagine the shape. Glance back at it if you have to and don’t get down on yourself if this step is challenging. Every skill starts with practice. When you can imagine the shape try maintaining that mental image for longer and longer periods of time. If you can hold that mental picture for 20-30 seconds you are doing GREAT! Move on to the next step.
  •  3D- We’re going to up the ante a little bit. Find a three dimensional object. Could be your favorite crystal, a piece of fruit, your toothbrush etc. Study the object like we did before and begin visualizing it. Fidget with it, look at it from all angles, feel it’s texture, interact with it.
  •  Real World Inclusion- Next we’re going to start allowing our visualizations to become real. Imagine there’s a cup on your desk, pick it up. How heavy is it? What temperature is it? What material is it made of? What color is it? Begin incorporating these mental fabrications whenever you get a chance. This morning i made my coffee cup grow a fish tail and flop around on my banister!
  • Mindscapes- Now you’re ready to start creating mindscapes. These are entire environments in your mind. Start with the familiar (your house or your car) and work your way up. Find yourself in a peaceful forest glen or sitting on the beach or hiking a trail. Try to keep a mental map of your explorations as a way to expand your abilities. 

There is no time limit to this practice and some will be able to do the first few steps more easily than others. The most important part to practice is REALISM. Don’t just fantasize, actually see and feel your visualizations. Remember to use all of your senses and to stomp your feet or wiggle your toes when you’re finished in order to ground yourself back in reality. Good luck and make magic happen!!

anonymous asked:

Ohh you do aerial silks? I've been wanting to start them, do you have any tips for how to get started (like how to get your body in shape for it)

Yes I just started a few weeks ago!! I got my body in shape by doing 3.5 years of pole dancing (and 4 years of swimming, and a bit of rock climbing, and other stuff haha). Nothing trained me properly for the demand it puts on your hand and finger grip though holy moly. Do whatever you can to strengthen your hand grip!! Buy one of those mechanisms where you can just squeeze/contract it over and over again - do like, 50 on each hand every day. 

For general core strength, I would just do some planking every day. This 5-minute routine is really good:

I used to do that every day (now I do it occasionally only haha). Focus on strength in the core, back, arms and hands, and then flexibility in the hips and legs. 

No Such Thing As Bulletproof

Pairing/Characters: Steve Rogers x Reader
Warnings: fluff, kidnapping, swearing, angst, violence, blood
Summary: You’re captured by Hydra Agents who want revenge on your boyfriend, Captain America. The actions of one agent would make you do something you will never forget.
Word Count: 2k+
A/N: This is for Kate’s Cards Against Humanity Challenge with the card, “My first kill”! HAPPY 1 YEAR AND 2k KATE!!! YOU DESERVE IT SO MUCH!!!!

Originally posted by captainamerica1-6

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6 Incredibly Satisfying Stretches For Tight Hips

Every time you sit down, you’re actively shortening the muscles in your hips, which ultimately makes them feel stiff. Exercise that involves hinging at the hips (like spinning) can make this even worse.

Luckily, some simple-but-incredibly-satisfying stretches can relieve the tension and promote flexibility. Here are six of them, as demonstrated by Bree Branker, a certified yoga instructor and indoor cycling instructor atFlywheel in New York City. Note: You can hold them for as long as you’d like!

1. Figure Four: Lie on your back with your arms along your sides, your knees bent, and the soles of your feet on the floor near your butt. Place your right ankle over your left leg, just below the knee. With both hands, grasp your left thigh. Lift your head and shoulders off the ground, and bend your elbows to gently pull your left knee in toward your chest. (You should feel it in your right hip.) Repeat on the opposite side.

2. Standing Bow: Balance on your left foot and bend your right knee as you bring your right foot toward your butt. With your right hand, grab the inside of the right foot. Keeping your hips square to the ground, hinge forward slightly as you reach up and forward with your left hand, and lift the right foot up behind you until you feel the stretch in your right hip. Repeat on the opposite side.

3. Upward-Facing Dog: Lie facedown on a mat with the tops of your feet on the ground and your toes pointed behind you. With bent elbows, place both palms on the ground near your hips. Relax your shoulders as you extend your elbows, and open your chest toward the front of your mat. Take your gaze upward and press into the palms to lift your hips up off the ground. To increase the stretch, increase the arch in your back and press the hips forward.

4. Floor Bow: Lie facedown on a mat and bend both knees to bring your heels toward your butt. With your left hand, reach behind you to grab the outside of your left foot. With your right hand, reach behind you and grab the outside of your right foot. Arch your back as you simultaneously use your hands to lift your knees and chest up off the floor.

5. Supta Virasana With High Hips: Sit on your knees with the tops of your feet pressed against the floor, your toes pointing behind you, and your butt on your heels. Gently lean back and place your elbows on the floor about knees-width apart. Place your left palm on your left heel and your right palm on your right heel. Keeping your neck in line with your spine and your shoulders away from your ears, press your hips up toward the ceiling.

6. Bridge Pose: Lie on your back with your knees bent, the soles of your feet on the floor about hips-width apart, and your arms along your sides, palms facing down. Release the tension in your neck as your press into your arms and shoulders to lift your hips up to the ceiling until you feel the stretch in your hips.


Kim Seokjin - ‘Please don’t go.’

Anonymous said: Jin. “Please don’t go”

Warning: A short drabble from the drabble request game I’ve been doing. Reader x Jin, a little angsty with some kissing and shirtlessness but that’s about it. If you’re too young don’t read. 

It never failed to amaze you how calm you felt when you shared a bed with him. The way his soft arms wrapped around you, his body a pillow of comfort sheltering you from the reality of your life. When exactly you’d figured out he was the cure to your insomnia you couldn’t remember - probably one of the nights your fallen beside him, half drunk and tired from being fucked over by the fate your misfortunes kept bringing you.

But for some reason, Seokjin provided you with something different. The way his hands cradled your face so delicately, voice a low mumble as he acted like the tiniest whisper of his breath would shatter it. The way his lips quivered to capture the words of discomfort that were struggling to escape, not wanting the dead arm you were laying your head on to cause you to have to move. The way how, when he thought you’d fallen asleep before him for the first time in the entirety of your friendship, he’d gently pressed those same quivering lips against your forehead and whispered three simple words that had changed your perspective of him forever.

He’d never pushed it. He’d never discussed it with you before. He’d left his secret confession right there - in the fleeting moment of his plush mouth muted softly against your very own flesh - and you’d let him. But lately you could feel the pull of attraction yourself. The lonely nights felt lonelier, and the nights when you were with him were a justification for you to stay awake; to remember every single second you were in his arms and commit them to memory, despite the ease with which his arms now lulled you to sleep.

‘What do vampires drink when they wake up?,’ He questions, arms still tight around you as the first shake of his body indicated he was already trying to stifle a laugh. You don’t try to answer, your lack of enthusiasm only causing his silent giggles to become more pronounced, the high pitched hacks bubbling from within him. ‘Ko-pi… Get it? Coffee?’ His sentence is punctuated by his own burst of laughter, arms slacking their grip on you.

‘No.’ You reply flatly.

‘Because… nose in Korean in ko, and blood is pi… so nosebleed… it’s kopi, but that’s also the word for… well… coffee.’ He laughs again, his whole face crinkling in a wide smile that reaches his eyes and causes them to crease closed.

‘I get it now.,’ Your voice remains flat and toneless. ‘It just isn’t that funny.’

‘Oh come on…,’ He affords himself one more chuckle before he stops, his eyes searching your face as his hands come to squeeze against you in a tight hug. ‘You love my jokes - you’re literally the only person that laughs at them, what’s up?’

‘I don’t know. I’m just… I’m not feeling all that good.,’ You shrug into his arms. ‘I’ve got a lot on my mind.’

‘That’s what your best friend is for, huh? Tell me.’ He punctuates his sentence with a quick squeeze of you in his arms.

‘I’d rather not talk about it.,’ You shrug, pushing yourself to create distance between you and him. ‘Actually, I think I might go home. You seem like you’re in a good mood. I don’t want to bring you down with my negativity. I always do that, it’s not fair.’ You start to get up, sitting up to make your way out of the bed, but Jin’s arm reaches out, snagging your wrist in protest.

‘Y/n, calm down… Please don’t go.,’ His face twists into an irresistible beg, his mouth pouting slightly in confusion. ‘If you’re mad at me, tell me? I’ll make it up, I promise.’ Guilt floods through you as his worry registers, hitting your chest heavily.

‘No… No, it’s not like that Jin.,’ You answer quickly, trying to appease him. ‘It’s nothing you’ve done. It’s just… it’s me.’

‘Then stay. You can be tired and grumpy right here in bed.,’ His arm reaches out again, rubbing lightly against your own. ‘I won’t push it or annoy you, I promise. And when you wake up, breakfast will be ready.’

‘What about coffee?’ You raise an eyebrow, surveying him.

‘Of course. Not even the mixed tube kind… real, brewed coffee.’ He grins at his own promise, the curl of his lips causing your heart to flutter. Without having to think twice, you allow your head to nod shortly, body starting to sink back towards him.

‘You know I can’t say no to coffee. If you throw in pancakes, we have a deal.’

‘Wait…,’ He sits himself up, voice deep with the sleep he was allowing to creep into it. ‘It’s getting hot with you laying on me… I’m gonna take my jumper off.’

His hands reach down, palms tucking around the corners of his sweater to pull it over his head. You watch his wide shoulders flex beneath the fabric, muscles twitching as they stretched forward. Your breath catches quietly as he draws it above his head, the black fabric of his t shirt underneath snagging and raising to expose his well sculpted stomach. You’d slept with a few men - more than you cared to admit to yourself - but as your eyes were met with the sight of his physique for the first time in your friendship, you were shocked at the taught skin stretching over his hidden muscle, hip bones denting his exercised frame.

‘Jesus…’ The word escapes you in a quiet breath, Seokjin’s head popping out from the thick fabric of his jumper as his head lolls back, the thick bands in his neck arching to support it and adam’s apple bobbing with a soft swallow. His face flicked up, oblivious smile smiling back at you as he tossed the recently removed garment to the floor.

‘You sure you’re alri…’ He doesn’t get to finish his sentence, because before he can you’ve snapped, the invitation of his exposure - intentional or not - too much for you to ignore the chemistry anymore. You reach forward, head following and body shifting closer to him to stifle his words mid sentence as your eyes lock.

‘Can I kiss you?’ Your four word request is all it takes for him to close the distance, that strong neck that arched so perfectly becoming the resting place of your hands as your fingers roam his delicate throat. His lips cushion against yours, the smoothness puckering before his tongue pushes through, the taste of his minty toothpaste still present, delicate and faint. Caressing warmth and wetness into you, you press against him more, hands sliding down his throat to coax over the hardened muscle he had exposed to you.

Quickly, abruptly, he pulls back, eyes searching yours for some kind of reassurance, pupils wide and cheeks flushed slightly with his own embarrassment.

‘Y/n…,’ He struggles with his words, confusion laced around your name. You answer with another kiss, stretching against him as your hand rushes over his chest, dragging the material in a grouped lump up his body. ‘Whoa… whoa.’ His hand grabs yours to slow you, pulling the material back down to cover his hips.

‘Come on…’ You pressure, palm lowering down to play against the elastic waistband of his low slung sweatpants.

‘No.,’ He’s firm in tone and action, body shifting away, rising to sit up and break the contact of your hand on his t shirt. ‘I’m not doing this. I’m not doing us… not like this.’ Authoritatively, he makes to move off the bed, hesitating only as your hand grasps his arm in protest.

‘Jin, wait.,’ Your eyes meet his, pathetic pools of regret reflected against the wetness of his own. ‘I’m sorry. I didn’t mean for that to happen. I just… I’m awkward. I like you. I really like you, and I don’t know how to tell you any other way.’

‘You just did Y/n…,’ His lips curve into a small smile, body hovering in it’s half-off-the-bed position. ‘That’s all you needed to tell me. That’s all I needed to know.’ His hands come to cup your face, a delicate stroke of his thumbs across your cheek.

‘I thought… I thought you’d want this.’

‘I do.,’ He nods, lips following his hands to kiss speckled dots of passion against your jaw, shifting down your throat. ‘I just needed to know that you wanted it too.’