no equipment exercises

 If there was a zombie apocalypse the best place to go would be Target.

Lets look at the facts:

  • Targets have at maximum 3 windows. And those windows are also doors. Otherwise they are giant concrete cinder-blocks of prison like retail. 
  • Target is filled with things to quickly barricade those window-doors. such as entire gazebos, lawn furniture, exercise equipment, etc. 
  • From that point forward all you have to do is worry about the zombies that are inside.
  • Target has an intercom system, which if accessed by the correct people can be used to quickly spread information and mobilize people to get things done. 
  • Target has a large section of both perishable and non perishable food items. 
  • Target also has a vast entertainment section. (how many societies have collapsed due to conflict spurred by stress and boredom. HOW MANY)
  • Target’s roof can be easily accessed for surveillance, gathering of rainwater (with the many buckets and mini pools target has. and all water can be boiled in the Starbucks kitchen) and sniping.
  • Target’s insulation would make the harsh winter months significantly more bearable.
  • Before the power goes out, Target has sun lights (which is why its not sad inside like in so many other stores… cough Sears cough) so people who have SAD won’t get depressed. Also, Target is large and designed to feel homey so people wont go stir crazy as fast like they do in jails.
  • When the power goes out, Target has large industrial generators that can be turned on in emergencies like for cooking. 
  • Speaking of cooking, Target has several kitchens inside of it. And once the power goes, guess what Target also sells? Grills. 
  • Target also has a pharmacy. And medical supplies. So, people inside who need meds to function have a hell of a lot longer time to live unencumbered by their illness than they normally would. 
  • Some targets have tools–including power tools.
  • Target also has a tiny jail. For miscreants and rabble rousers.
  • Bedding. Real Bedding
  • Reliable indoor plumbing.

I think you could reasonably live for at least two years inside a Target before completely running out of anything vital– provided food is well rationed.
And even so, the only thing you’d be sending out scouts for is food. Everything else would last for ages.  

Provided that the population not exceed 200, Target would run out of these things in this order:

  1. perishable food.
  2. electricity
  3. Potable water (that doesn’t require work)
  4. Non perishable pre-made food items
  5. Non perishable food ingredients (flour, mixes, etc)

    How to survive in a Target: Action plan.

    Undoubtedly, everyone will be rushing and screaming in the Target. First someone has to break into the manager’s office and commandeer the intercom to create some organization by shouting: If you do not want to stay and survive in the Target, leave now. 

    After that’s cleared up and only interested parties and zombies are left. the barricading can begin. Once the doors and windows are sealed, the new goal is to clear the undead from the usable space.The undead can be deposited neatly outside of the truck loading dock doors.

    Then, someone needs to do inventory. For the next week or so, food needs to be arranged by date consumed and a rationing chart should be made. Same applies to medicine and medical supplies and toiletries.

    After food and water has been qualified and quantified,  remaining time should be dedicated to turning target into a large “home”, Bedding should be laid out in one area, there should be an entertainment area. There should be a separate area for children and babies. All of the clothing should be pushed to the side or placed in the storage area, so there is more livable space. 

    I’m sure people have more ideas but that’s all I’ve got.

This has been brought to you with love by,

Not gonna die. 


Playgrounds designed for seniors have caught on in Asia and Europe and are beginning to make their way across the Big Pond. The parks include low-impact exercise equipment such as elliptical machines, static bikes and body flexors and are intended to help promote balance and flexibility. Better balance means fewer falls, goes the reasoning. Another benefit of the senior parks is that they serve as a community gathering spot, combatting the isolation and loneliness some seniors experience. (Source)

How to Successfully Adopt a Lifestyle Change

Not a diet. The word “diet” implies temporary, and what we need to do is form a set of new, sustainable habits for the rest of our life.

A lot of you probably have a daydream where you take a black, billowing trash bag and conduct a SWAT-style assault on your fridge and cupboards. Next, you’ll set fire to the dumpster you hurl it into. Then, you’ll dash over to the grocery store and purchase a ton of strange fresh foods for a heap of new recipes you’ve never tried before. Last, you’ll slap on a pair of shiny new shoes and go run a 5K. This works for…almost no one. The vegetables rot over the next few days, the shoes get dusty, and your old lot of food appears in the cupboard next shopping trip. What happened?

The reality for many people is they get off their foray after a few weeks. 

Why is that?

Think about it. How long did it take you to really get into the groove of your current habits? Months? Years? If you’re trying to simultaneously kiss soda’s and chip’s ass goodbye, change every bite of food you eat, and start a fitness routine. Guess what? Stress, stress, stress! WTF? EVERYTHING IS DIFFERENT! Your stomach was used to those portion sizes; whether too large or too small, and some of your favorite snacks your brain is literally addicted to. A lot of people will reach nuclear meltdown levels trying to transition to a healthy lifestyle this way.

Just like it took you time to form your current habits, it’s going to take some time to form your new habits. I truly do empathize with the feelings of wanting everything to be different right now but realistically we can only handle a certain amount of stressors and change at one time.

Start With Nutrition Habits– While I really would recommend finding a few cheeky ways to get more active, you’ve probably heard some variant of “can’t outrun your fork,” or “it’s 80% nutrition.” Well, it really is true. Being more active is absolutely crucial to improving overall health in the “endgame,”  but we’re still playing the “tutorial” and the dietary aspects of our lifestyle change are the bulk of the impact. It goes beyond that, though. I’ve written more about it here, but being a beginner can be genuinely hard at times!  It takes a lot of time and effort to get oneself to a point where they can physically and mentally handle what entails “regular, moderate exercise.” One part of making that transition easier will be better nutrition and hydration.

Start With an Easy Target– I always tell people if they drink a lot of soda, juice, or sweetened tea/coffee to start here. Sugar provides us pretty much no nutrition and removing the pulp from fruit makes juice not that great for us, either. Drinking more water is not negotiable and replacing these beverages with water will do a surprising amount of good for how you feel–all by itself. I recognize how hard this one can be to kick, but sweetened beverages really do load many people’s lifestyles with a lot of bad juju.

If you don’t have a beverage problem, maybe you do have a condiment/dressing problem and can reduce the quantities and find alternatives. Maybe you party-hardy a little too much and need to cut down on alcohol. While I said “easy target,” no one said it would be that easy, but you probably have an idea where most of these so-called “empty” nutrients are coming from.

Transition Bad Habits a Few at a Time– The opening of this probably already made it clear, but Rome wasn’t built in a day. You probably have an idea of what some of your most problematic habits are, so choose one or maybe two, and see how you adjust over a week or two before considering the next step.

Small Swaps– Start switching out various items in your pantries, fridges, and lunchboxes with simple alternatives. Change white bread, white rice, and white pasta to brown. Take the bag of chips from your lunch and turn it into a few servings of seasonal fruit and vegetables. Pick out a leaner cut of meat and use a little less cheese on that casserole. Little changes can have massive results!

Learn Moderation– Remember that whole sustainable part at the very beginning? Our lifestyles do need to reflect our real lives. Well. My real life has a love of chocolates, pastries, and candies. So, it’s not realistic for me to say “no chocolate, pastries, or candies.” Food molarity can be a pretty toxic outlook on eating and life in general. Instead of labeling foods as “bad,” just learn and respect the limits. There are times where you have to say, “enough, is enough,” but living in a constant state of “no” is not realistic or mentally healthy for most people. It’s OK to love indulgent food. Think about how long your life is going to be. So, realize how dinky an occasional treat will be in retrospect.

Depending on Your Struggles, Consider Therapy– As we know, many aspects of unhealthy eating habits are actually unhealthy mental habits. Depending on the severity and exact nature of those problems, never be embarrassed to seek professional help. I struggled with stress eating and even binge eating for most of my adolescence, and finally getting help for my anxiety disorder played a pretty crucial role in improving both my physical and mental health. If it’s not a possibility at this time, consider journaling.

Walk Before Your Run– Literally and figuratively. I’m going to recommend this previous post I recently wrote again but when you’ve gotten a few habits cracked and feel like you’re ready to start ramping up your activity, start with low impact and low equipment exercises. If it has been years or if you’ve never exercised, it takes some easing into it. I recommend walking to all beginners because we already know how to do it, have what we need to do it, and probably won’t hurt ourselves.

So. There you have it. Tackle small challenges and get your body acclimated to them before you consider some of the overarching and holistic goals you have for your lifestyle. That said, we’re all different. If you still want to try and do that 180-flip, I can’t stop you and some people are successful that way. No two people or personality types have the exact same problems or strategies for overcoming them. However, if you’ve gotten frustrated and thrown in the towel a time or two, consider the scope of change and how to realistically implement it over a period of time.  We didn’t form our old habits overnight.

Don't Care if it Hurts:pt.2

(Dog hybrid! + Gaurd dog!Jimin x Reader) (ft.olderBrother! + Mafia boss!Namjoon)

Part 1  Part 3 Part 4

Summary: After a rival gang makes an attempt on your life, Your older brother, the infamous leader of Seoul’s largest gang; Kim Namjoon gets you a guard hybrid; Park Jimin, The reigning champion of Seoul’s underground hybrid fighting ring.

Pairing: Jimin x Reader

Warnings/tags: Past abuse, Blood, Mafia!reader, Mafia!Namjoon, Older brother!Namjoon, DogHybrid!Jimin, fighting, slow burn, general angst, hurt/comfort, fluff, eventual smut.

Wordcount: 6.1k

A/N: I probably could have split this into two parts but I didn’t want to leave you hanging after the Jimin/Jungkook fight scene. This part was particularly hard to write because I knew where I wanted to be by part 3 but not how to get there. I know it’s not as good as part one but  ¯\_(ツ)_/¯ 

Song to play during this chapter: House of cards~

Originally posted by yourpinkpill

Jimin and his new master arrive at the compound inside of the hour.  On the front gate (guarded by 3 guards- probably armed) hung a golden sign; Serendipity Gardens. Jimin felt his eyes widen as they pulled through the gate and into a wide circle, a fountain spitting water in the center.

The place was emptier than a graveyard. There where no children playing in the park. Not a person was walking in the gardens and not a soul on any of the balconies of the two upscale apartment complexes or the smaller but no less grand private residences. 

The car pulled left and into an underground parking garage. Other sleek cars were parked here. Namjoon didn’t wait for the driver to open his door when they stopped, and Jimin scuttled after him careful not to fall behind.

In the space that should have been parking, rooms had been erected- some with clear dividers and others out of plain brick. A safe was tucked into the wall as people walked this way and that; some carting crates off to storerooms.  

Everywhere there were cameras. Every door had a key card and every person was armed in some way. Revolvers where Tucked into waistbands, or in holsters on their sides, and machine guns where slung casually over shoulders as a man cleaned dirt out from under his fingernails with a switchblade. 

People nodded or cast his master greetings some even bowing. Jimin cast his gaze to his master scanning him for any budges- it didn’t look like he was armed- but Jimin was beginning to think that his new master wasn’t the kind of man who ever gave secrets away for free. 

He stopped for no one- even as they made their way down a set of stairs almost running into a group of people who were attempting to carry a large box up the flight of stares. 

“Take the fucking ramp it will be easier you idiots.” Monster growled. The youths almost dropped the box. Yes, boss, they muttered shaking in their boots. they all Scattered the second they both had passed. 

The training room on the third floor stank with the smell of sweat and blood just like his old one, Jimin’s sensitive nose stung. Blue mats where tossed on the floor while a makeshift platform with a circle made a ring in the center, while exercise equipment was pushed against a wall.

Around 20 people were clustered around the ring- watching a fight that Jimin could tell would be over in seconds. Most of them turned to bow to his master. Some of their eyes landed on Jimin- and flashed up quickly to his ears, which twitched anxiously whenever he caught someone staring. Hybrids where a common thing- most people had either met one or seen one, but most people had never seen a hybrid that looked like Jimin. Eventually, their gazes returned to the fighting ring and the two battling it out in the center. 

The mint haired man hit the floor with a final thud and did not get up. he groaned “Kook it’s a fucking Sunday- can’t you just go easy on me one time.“ 

His opponent, Kook; a boy that was both buffer and younger than Jimin smirked. “Ain’t no rest for the wicked Yoongi.” Jimin watched curiously as Kook held out a hand to Yoongi- why would he help his opponent up- it was something Jimin had never seen done.

Yoongi snorted, “Whoever said that obviously hadn’t met me Jungkook.” Yoongi slapped his offered hand away.  

“I’m just going to sleep here- wake me up if the boss shows up.” his master cleared his throat. Jimin had never seen someone get up fast as Yoongi; who snapped to attention. Namjoon merely leveled him with a slight smirk.
“You know the rules Yoongi- everyone trains.” 

“You know I’m more deadly at long distances boss.” Namjoon jumped onto the platform, and Jimin followed carefully, he felt the eyes of the assembled gangsters slowly shifting to him- the newcomer, their master’s shadow. Jimin’s black ears twitched, and his tail swished back and forth. he could sense eyes on them- and on the blood that still stained his knuckles. But no one asked his master who he was. 

Namjoon jerked his head, and Yoongi made to get off the platform, Jungkook, however, stayed put. Namjoon’s eyes flicker to Jimin and before he could ask- Jimin entered the ring with a sick feeling curling in his stomach. 

“Who’s this?” Jungkook asks, his eyes flicker to Jimin’s tail and ears. 

“Y/n’s new guard dog- but I want to see if he’s a good fit before I give her too him.” Jimin bristled. Was the fight from last night not enough to convince him that he could fight? He was good- and though he could tell by the way Jungkook moved that he knew how to handle himself, Jimin was better. He could tell by just looking at the way he placed his feet. His master’s eyes flickered to Jimin.

“You know what to do.” He said, and Jimin turned.

Jimin had Jungkook pinned in under a minute- though the young man was obviously skilled- he had never gone up against a hybrid before. People usually underestimated his strength, but his speed was Jungkook’s downfall. Jimin could smell Jungkook’s fury underneath his fingers. Jimin raised a fist- intent on knocking him out and ending the fight.  

“Stop,” Namjoon commanded, every inch of Jimin’s body froze, and surprisingly Jungkook stopped too. “Stand and face me.” He commanded Jimin did as he asked. 

Shock colored every face around the ring as Jimin turned to face his new master, dread filling up his stomach. His master appraised him with a new eye, slightly amused- but mostly pleased. “Do you know why I just had you do that?” Namjoon asks Jimin. 

Jimin could feel every pair of eyes on him and while he’d never been uncomfortable with someone’s eyes on him before- this somehow felt more intimate. 

“Because you needed to know if I would hurt a human.” As a hybrid- Jimin’s DNA was programmed to be obedient- to be pliant and not harm his human master- or any human master. The instinctual aversion was something that had been trained out of him by his previous masters again and again until it didn’t matter what species his opponent was.

“Smart and strong- what other surprises do you have?” Namjoon says, not looking for an answer.  His master turned and left the ring. Jimin scrambled to follow. Behind him, he heard the others rumble- the quiet hum of conversation. “Who’s that?” Yoongi asked Jungkook.  Jimin could feel the man’s eyes on him as he trailed away. “Trouble, I think.”

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PINOF Through the Ages

ah, November, that special time of year between halloween and christmas where i can buy “fun sized” (read “thumb sized”) chocolate bars and tinsel in the same aisle at walmart…

it’s also that time of year where members of the phandom, young and old, come together and collectively binge watch all the PINOF videos in preparation for the newest installment, as we wait with bated breath for what fresh hell we’re gonna be hit with this year.

today, i would like to share with you my observations of PINOF Through The Years, as we embark on the fucking trip that is sure to be PINOF 9…

Phil is not on fire (25 October 2009)

- can you IMAGINE what the hell Phil’s parents and/or brother must’ve thought when they were filming that/saw it for the first time?! Phil brings home this random kid he found in a train station and they start giggling like actual 12 year olds and wandering round the house talking about The Shining, using the exercise equipment Phil has probably never stepped foot on in his life, and drawing on their faces in sharpie? i can fucking HEAR Kath saying “Phil…honey…are you on the drugs?” and Martyn cackling like a lunatic in the background at his brother and his weird friend….

- Dan is trying so. damn. hard. not to laugh throughout the entire video.

- Speaking of Dan, even back then he was a sassy, cocky lil shit… “every animal makes that noise with you…” “wow Phil, i bet they’re all so glad they can see the diagram…” “no, okay, Phil has really crappy GHDs that don’t even work…they don’t even work…they are Poundland GHDs.”

- everyone always talks about The Tackle™ at the end of the video, but not NEARLY enough people talk about the lil smirk Phil gives the camera just before it…like, seriously?! that’s a “haha, here goes nothing!” kinda smirk. thats a “lol watch this!” kinda smirk. thats a “give the people what they want” kinda smirk…im just sayin’…

Phil is not on fire 2 (29 May 2010)

- okay, first of all, Dan…sweetheart…did you borrow that cardigan from your mum?

- Dan: “if you could choose which surname you had, what would be your decision?” Phil: “…umm…” *almost imperceptible but still definitely there jumpcut* Phil: “Striker!”….yeah, yeah, yeah, alright, everyone knows that Phil really said “yours” in an incredibly sheepish and embarrassed voice to Dan that made him go “awwww!….you’re cutting that out…”, but lets appreciate the editing skills it took to make the cut so completely (almost) seamless….

- oh. my. GOD! there is an ENTIRE post JUST about the microwave moment, but i have to reiterate it again for those who have recently entered this hellscape: imagine you are Phil Lester, a 23 year old adult with an ENGLISH LANGUAGE DEGREE, and in comes this adorable 18 year old twink trying to tell you that “microwave” is a fucking onomatopoeia! if i was Phil, THIS would be the moment i’d never let Dan live down. fuck “hello internet”, if he ever pissed me off i’d just be like “yeah, well, at least i know microwave isn’t a fucking onomatopoeia…” and walk away. argument done, you win every time.

- and that being said, again, lets appreciate how much we can learn from the facial expressions of Philip Michael Lester. in that moment, the look he gives Dan is pure “are you fucking serious…?” it is incredulity in a nutshell. it is shock and fondness and “oh my god you are such a twat…”. if there were a dictionary of facial expressions, Phil’s face at the moment Dan says fucking microwave is his favourite onomatopoeia would be the one next to the definition of “wtf?”

Phil is not on fire 3 (1 November 2011)

- 2011 was, by far, the WORST year for Dan and Phil’s hair. tragic. absolutely tragic…

- wow, Dan was right, every animal DOES make the same noise to Phil, including horrific genetic hybrids of land and sea mammals…

- Dan’s ability to almost unhinge his jaw is terrifying…and i’m sure has played a part in lots of phanfic that i’m definitely not going to look for ever…

- okay, seriously guys?! the word is vagina. say it with me: vagina. come on! all together now! it’s not a *awkward silence and weird hand gesture*, it’s not a “birth area", it’s just a vagina…for someone who knows so much about placenta, it strikes me as odd that Dan can’t say the word vagina out loud…

- i’ve never heard anyone giggle as much as Dan does in this video…

Phil is not on fire 4 (12 September 2012)

- the hair is better this year…slightly…

- whoever decided that those face mask things were a good idea needs to be buried alive…the way they look when they move is so horrifying, it gives me nightmares.

- the “gu-hoy!” noise Dan makes in this video (ts 3:21 if you’re at all interested) is my text alert on my phone and it makes me panic every time i watch it because im like “wtf is someone texting me for at 11:53 pm?!” but then i realize it’s just the video and that i’m actually still very alone and have no friends…

- (bloopers bonus!) petition to have 2012 be known in the phandom as, ‘The Year Dan Was Finally Comfortable With The Word Vagina’. that’s all it was guys! he learned a new word and just wanted to show how broad his vocabulary had become!

Phil is not on fire 5 (22 November 2013)

- and right off the bat we’re affronted again by the fact that Dan and Phil have zero concept of how female anatomy works….

- this is probably the most uneventful pinof in the entire series.

Phil is not on fire 6 (6 November 2014)

- to return to the hair discourse, i firmly maintain that 2014 was the best year for their haircuts/styles.

- Phil has no concept of what a sassy face is…

- #StopPhil201X needs to just be a recurring thing every year…

- that poor, poor snake…

- petition for Dan to sing the national anthem at every tour stop in 2018

- the idea of Dan trying to carry on the legacy of Phil Is Not On Fire after Phil’s death is so damn heartbreaking to me…i need a minute

- my lil demon soul is convinced that Phil was doing *something* to Dan’s neck when they both tried to fit through that sweater…i mean, look at his face when he laughs and says “stop". seriously?!

- something about Dan with his fringe swapped, on the wrong side of the bed, and wearing Phil’s shirt makes me feel almost uncomfortable, but in a way that i’m not entirely sure how to process…

- (bloopers bonus!) to reiterate! every animal does, in fact, make the same noise to Phil. this has now been confirmed 3 times.

- (bloopers bonus!) the amount of pleasure Phil is able to derive from any mention of Hello Internet warms the deepest recesses of my soul like the light of the sun after a 1000 year winter.

Phil is not on fire 7 (29 November 2015)

- uh, excuse me? do not drag my country in such a way. Canada is indeed real. it’s where maple syrup comes from. as someone who enjoys the simplicity of a good pancake, i expected better from you Mr. Philip.

- i feel so bad for their neighbours during the stress mushroom tug of war…like, can you imagine what those poor people must’ve thought of them? i’d love to interview their neighbours one day…better yet, their neighbours should write a book: “I Lived Next To YouTubers For 5 Years: The Adventure" and just have it be a chronicle of every weird thing they ever witnessed/encountered.

- with every passing year, Dan’s knowledge of fanfiction tropes and writing styles becomes increasingly disturbing…hide the smut everyone Daniel Howell is coming for it.

- Phil! with the puns! honestly Dan, how do you put up with this man?

- (bloopers bonus!) the way dans voice changes when he grabs Phils underwear and is just ENTHRALLED with the fact that he’s colour coordinates his boxers to his bedsheets is probably the single most disgusting thing i have ever witnessed in my entire life…i mean, i love it, but why are you SO EXTRA?!

Phil is not on fire 8 (29 November 2016)

- NOTHING in the animal or cutlery kingdoms should be born or created in the way Phil describes the birthing process of a spork!

- okay. OKAY! i love the fringes, i really do. i’m a fringe fan from way back, but the hair pushed back thing they get going on sometimes? i can get on board with that.

- aaaannd at 1:57 into pinof 8, the little game i like to play called “Phan or Viktuuri" had all of its lines blurred so far beyond recognition i’m not even sure which universe i’m living in anymore.

- the PSA for “staying hydrated"…such a harmless, and beautiful message about health and self care that the phandom managed to turn into a sex meme…but no one is surprised by that now, are they?

- i need to know why that stock photo exists in the first place…also, why the hell was Phil wearing sandals in November?

- (bloopers bonus!) Phil: “phil is not on fire 8! this time its…what the tagline?” the phandom: “…gayer than ever?” Dan: “full of regrets.” the phandom: “…i mean I GUESS!!!”

- (bloopers bonus!) everything about this blooper reel just confirms even more solidly that Dan is the biggest Phil fan in the world. i’m not gonna wax poetic about the compliments or the comparisons to sunshine or anything else, because at this point is it really necessary? no. i thought not.

and there we have it. just in time for PINOF 9 to be released, a full (and much more in depth than intended) recap of the saga thus far…wake me up when Gamingmas starts, cuz after this video comes out, i’m gonna need a solid week of sleep


The Short and Sweet Yoga Sequence You Can Do Every Morning

Regardless of how I slept the night before or what’s on my agenda for the day, I always feel more relaxed and focused after even a handful of minutes on my mat. Start your day out on a centered and strong note with this short yoga sequence that energizes your body and brain. Wake up five minutes earlier in the morning, and reap the benefits all day long.

Child’s Pose

Even after a good night’s rest, you might be surprised how shallow or hurried it feels first thing in the morning as you run through your checklists for the day. Draw your arms out long in front of you, and let your forehead rest on the floor for Child’s Pose.

Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
Stay here for 10 long breaths.

Cat-Cow Pose

Warming up your spine with a round of Cat Pose to Cow Pose will loosen up tightness in your upper body and relieve tension in your neck from how you slept. Pay special attention to aligning each movement with each breath to get the most out of this effective asana.

Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big, deep inhale.
On the exhale, round your spine up toward the ceiling, and imagine you’re pulling your belly button up toward your spine, really engaging your abs. Tuck your chin toward your chest, and let your neck release. This is your cat-like shape.
On your inhale, arch your back, let your belly relax, and go loose. Lift your head and tailbone up toward the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose, and exhale on Cat Pose.
Repeat for 10 rounds.

Downward Facing Dog

Activate your muscles, release stress in your legs and neck, and start building internal heat in Downward Facing Dog. Ten breaths might seem like a long time — but don’t bail! This pose will get the blood pumping through your whole body.

From Child’s Pose, press back on your hands, and come into a tabletop position on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down V shape called Downward Facing Dog.
Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
Hold for 10 breaths.

Standing Forward Bend

Standing Forward Bend is another pose that looks like it’s all relaxation, but you will feel a deep and intense stretch in your hamstrings and upper back. While the full expression of the pose calls for straight legs, if that feels like too much on your body, give a little bend to your knees to create more space. Remember to breathe deep, and come up slowly.

From Downward Facing Dog, keep your hands on the mat, and slowly step one foot at a time to the top of your mat so your feet meet your hands. Inhale with a flat back, and gaze slightly forward.
As you exhale, engage your abs to fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine. Shift your weight forward onto your toes, trying to straighten the legs as much as possible. If this feels uncomfortable, allow your knees to have a little bend so you can focus on releasing your back.
Place your hands on the ground, fingertips lining up with your toes.
Hold here for 10 breaths.
Slowly roll up one vertebrae at a time, and step back to Downward Facing Dog.

Warrior 1

Open up tight hips while strengthening your lower body in Warrior 1. Do your best to turn and square your hips toward the front of the room while straightening and engaging your back leg in Warrior 1. These tips will help your body get the most of the stretch, and you’ll be able to stay comfortable in this pose for the full five breaths without readjusting.

From Downward Facing Dog, step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
Lift your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up at your hands.
Stay here for five breaths. Then come back to Downward Facing Dog, and step your left foot forward to do Warrior 1 on the other side.

Warrior 3

Warrior 3 is the final pose of this short sequence that will fire up your core and challenge your balance. Once you complete this pose on either side, you can look forward to a calmer commute and more productive morning.

From Downward Facing Dog, step your right foot forward for a quick Warrior 1 Pose. On your exhale, lower your torso and lift your left leg, bringing your body parallel with the ground. Extend your hands out in front of you, pressing your palms together firmly.
Press your hands together in a prayer, or extend your arms forward together, separating your arms so they’re shoulder-width apart. If extending your arms creates pain or pressure in your lower back, then bring your hands to your hips.
Hold this position for five deep breaths, then lower your left leg returning to Warrior 1, step back to Downward Facing Dog, and step your left foot forward for Warrior 3 on the other side, then back to Downward Facing Dog.
From Downward Facing Dog, drop your knees to the mat, take a few breaths in Child’s Pose, and move on with your day!

in which harry suggests a second trial…

part 5 to the “Starbucks” series: part 1 | part 2 | part 3 | part 4

It’d only been a day, but Y/N felt like she could finally breathe again. She felt lighter. It sort of felt like part of her was missing, which wasn’t necessarily a bad thing. She experienced a similar feeling when she moved out on her own and when she broke up with her ex but also when she left a store without getting something she really liked or when she passed up on a food she was craving in the grocery store. 

Meeting Harry was a major life event. She may not have known him for a long time, but he had always been important to her. From the first time she watched the video for What Makes You Beautiful he was important to her. No matter how awkward or wonderful or distorted their brief little thing was it was important to her. Naturally, its ending was going to evoke some sort of response from her.
She genuinely thought she was doing the right thing by asking him to leave, though. If it was true that everyone had a person, which she liked to believe, she knew that she wasn’t his. He didn’t get tunnel vision as if she was the only person in the room. There wasn’t any uncontrollable fire flaming between them. They were a firework, at best. In the moment they were bright and beautiful, but all too soon they fizzled and dissolved into oblivion. Her and Harry just happened to be at the oblivion stage in their relationship, but no one ever sees a firework and immediately regrets seeing it so she was choosing to be glad that it happened.

Of course that was something she decided in her mind. Her heart was not on the same page. Her heart told her that the lightness she felt was emptiness. It whispered how she should’ve actually heard him out instead of putting her thoughts into his mouth. It mocked her by clenching every time she replayed the scene that unfolded the day prior in her mind. He was gone and it was by her own volition and her heart didn’t like it. It was a good thing she was great at ignoring her heart. 

The war waging in her inner consciousness was too much. She needed to get away from it all, so she decided a run was in order. She hated running. She didn’t like the way her lungs would burn and her legs would revolt against her once she settled down for the day, but there weren’t any better options. She didn’t have a gym membership or a bike or any exercise equipment at all. Exercising usually wasn’t her thing. However, it was a proven stress reliever and it released endorphins which was something she desperately needed at the moment. 

She rushed around her apartment changing into something moderately suitable to go for a run in. She was hyping herself up in front of the door, giving herself the final boost she needed to actually carry out her plan when she heard a knock. She cocked her head to the side wondering who could be on the other side. Her rent had been paid on time, all her friends were either in class or at work, and her mom always called before coming over. She physically jumped back at the sight of Harry standing at her door, cheeks flushed and nose red, beanie tossed over his hair, bearing flowers in one hand and a box of chocolates in the other. 

Her mind was a complete mess. It was as if she could feel the thoughts racing through it. She couldn’t comprehend his presence. Her eyes roamed over him trying to come to terms with the fact that he was actually there, standing in front of her, with flowers and chocolates. “Are those really in season?” she asked after remaining shell shocked for an unbearable amount of time. It seemed to be the only thing that her mind successfully processed in the moment. 

He shifted his gaze from her to the bouquet in his hand. “Uh… S'pose so. Didn’t really ask… I just… thought they looked nice so…” he said then cleared his throat. “Can I come in?”

She nodded furiously, stepping aside. She toyed with her lip for a few seconds, one hand still on the door looking at him standing in front of her home a day after she told him to leave. “I’m sorry. I’m just… como se dice… shook, like, what on God’s green earth are you doing here?”

He held out the flowers to her as he sat the chocolates down on her table. “I’m not really satisfied with how things went down yesterday.”

She furrowed her brows. “What?”

“I want to talk to you again.”

She looked around her in search of something that would tell her what was going on. She couldn’t believe what was happening. “This is actual life. This doesn’t happen in real life. You can’t just– You can't– There isn’t, like, a reset button. You can’t call backsies in real life.”

“We’re not resetting. It’s more of a… second trial. Like, in a science experiment.” He noticed her look of disbelief. “It was a bit presumptuous of me to show up yesterday and just expect to fix things overnight, I know. But, you were crying when I left yesterday so I know you’re not happy with how things turned out either. I know that you like to think, and I know that you already had your mind made up before I even showed up. I know that you’re good at tucking emotions away, but I want to know how you feel. I’ve been a prick, but this time I choose not to let you go.”

She scoffed. “What is this? You literally just put a whole album out about how you suck at communicating. I didn’t sign up for this!”

He cracked a small smile. “We’ll call it self-improvement.”

She shrugged moving into the living room to sit. “I’ve never been one to stand in the way of a person bettering themselves, so…” she said, motioning for him to have a seat in the opposing chair. 

They eyed each other waiting for someone to start talking. “I thought about you and everything that happened all night.”

“And?” she asked, raising her eyebrows and folding her arms and crossing her legs.

“And… first of all, I need to know if you’ll be able to forgive me for not getting in touch with you. I really am sorry. You don’t have to forgive me today or tomorrow but just eventually. Is that…” he gulped, “Is that something you can do?”

She uncrossed her arms and legs, figuring that looking intimidating wasn’t necessary when he obviously had some sort of agenda that he put thought and effort into. “Sweetie, I made my peace with that when I realised you weren’t hitting me up anymore.” Keeping things pent up messed with her head and was annoyingly distracting. She needed a clear mind to be functional otherwise she had the tendency of being caught up on that one thing which led to a lack of productivity, so she let go of that a couple weeks ago. “My problem was what it signified.”

“Okay, that’s the second thing,” he rushed out. “You don’t get to tell me what you mean to me.” She snarled at him. “I gather that you believe in soulmates or summat, but just because I met you in a coffeehouse doesn’t mean that we weren’t meant to be together. Like, have you ever thought that maybe that’s how we were supposed to meet?” He crossed the room to sit beside her, then gently nudged her chin up, forcing her to make eye contact with him. “Isn’t it crazy that I just happened to be there at the same time as you? And, you just happened to anonymously buy me coffee? And, the barista just happened to tell me that it was you? And, you just happened to charm and endear me so much that I had to see you again that very night? Is that all just a coincidence?”

The gears were turning in her brain. He made some valid points. She’d been so caught up in the fact that he wasn’t immediately taken aback by her like in some fanfic, that she forgot that she wasn’t that kind of person. She said it herself just the night before. She was normal. She wasn’t the kind of person that turned everyone’s heads. She was the kind of person you didn’t see unless she bought you coffee. He could’ve easily just thanked her or reimbursed her and went on his way, but he didn’t. He saw her. He could’ve genuinely forgotten about her. He could’ve been anywhere in the world, but he was here, basically fresh off of tour, begging for forgiveness and a fair chance with flowers and chocolates. “You’re appealing to my insanity…”

“And? Is it working?” he asked, cracking another grin.

She pinched her index finger and thumb together. “Just a little,” she laughed. He pulled her into a hug and god she forgot just how good it felt to be wrapped up in him. 

Her smile had worn off by the time he pulled back, though. There were other things she needed to consider. “I still don’t know what you expect out of this, Harry.”

His mouth pulled down into a frown. “What do you mean?”

She shrugged and her voice raised an octave. “I don’t know! Like, I mean, do you see a future for us? Is there even an us?”

He pulled his collar away from his neck despite the fact that he was wearing a t shirt, finally showing some form of discomfort. “It’s a little early in the relationship for that kind of question, don’t you think?” he forced out, leaning back against the couch and running his hands through his hair. 

“So, this is a relationship?” she inquired, propping her knee up and turning to face him.

He ran his palms up and down his thighs. “I mean, the beginning, yeah. It’s not really developed much, but there’s definitely an us. If you want it to be, that is.” He turned, facing back toward her, putting the ball in her court.

“I… don’t know…”

“You don’t know?” He was confused. He thought they’d made progress.

“Have you heard of Schrödinger’s Cat?”

“I– I–ummm… showing’s what now?”

“Schrödinger’s Cat. It’s a physics thought experiment. So, basically there’s this cat, and it’s in a box, but until you open it, it could be considered both dead and alive.”

“Okay…” he responded, obviously perplexed as to what that had to do with them.

“I don’t date casually because I’m not in the business of getting my heart broken. I know it may seem like I ignore my emotions a lot, but I’m actually quite in tune with them. And to be completely honest, I fell in love with the thought of you before I even knew you. Now I do know you, and despite everything that’s happened, I think you’re lovely. So, actually being involved with you and it not working out would… crush me.”

“Or it could work out and we could be really happy together. Because, I mean, I can see us together. Like, as a couple. You’re not just a fling to me, you know?”

The earnest look in his eyes made her want to commit right then and there, but she needed to be sure about this before she made any decision. “Can I– Can I think about it?”

“Of course,” he agreed quickly.

They sat side by side in an awkward silence for a few minutes before she spoke up. “I was actually about to go for a run before you showed up.”

“Right, sorry.” He popped up off the couch, stuffing his hands in his pockets, slowly walking towards the door. She grabbed her keys and followed him. “Before I go, let me do something,” he said then pushed his lips on hers before she even had a chance to wonder what he was about to do. She was so surprised by his sudden, bold action that she didn’t respond for several seconds, but when she did she felt like she was floating on water. He worked over her lips like the waves ripple in the sea.. And, when he suckled on her bottom lip drawing out a sweet moan from her then went back in and dipped his tongue into her mouth, she decided that she wouldn’t mind drowning in him. 

He rendered her completely speechless when he finally drew back from her and spent the time she needed to recover from the kiss gently smoothing his thumb over her bottom lip with one hand and rubbing circles into her lower back with the other.. “What… was that?” she sputtered after a minute or so.

“Just figured you’d need some data. Can’t draw conclusions for an experiment without sufficient data.”

She nodded, then rubbed her hands up his chest and slithered them around his neck going in for one more round of “data.” “Okay, okay,” she said, turning in his arms and opening the door quickly before she completely lost herself in him. “Wait,” she said grasping his hand, as he began to walk away. He raised his eyebrows at her. “How long will you be in town for?”

“However long it takes for you to open that box.” He winked at her with a splitting grin spread across his face, then walked away leaving her leaning breathless against her door.

Shower Stall Encounters || Bucky Barnes x Reader [[smut]]

{summary: lately, you’ve been going to the gym, but not for the sake of losing weight or living healthier. no, the reason why you were at the gym was to admire a buff young man with dark hair and startling blue eyes. (note this is going to be a modern au, meaning bucky is going to be an oridinary man with no metal arm)}

*in idubbbz voice* as a content creator, i shall abide by the rules of the internet and use all the newest and coolest devices at my disposal to create content for the internet no matter what…uh amen.

an anon wanted more smut content so…here I am >w>

permenant tags: i won’t mention them because this post is very NSFW, so unless they specifically state that they want to be tagged in nsfw posts, this part will remain empty

warnings: female masturbation and smut (sex in the shower stall)

**dont plagiarize/repost this story, reblogs are fine**


Dear God, he was doing laps around the pool, and you were practically drooling at the sight of his strained body dressed in nothing but a pair of swimming trunks. The fact that you could see the droplets of water running down his chiseled chest and abdomen made your knees feel weak.

This had to be the only time you regretted going to the gym.

Keep reading

HIIT doesn’t always have to be high impact! Maximize your cardio time & burn fat / calories without the wear and tear.

A New Hobby

So I said a really long while ago… Or what felt like a really long time, at least, that I was gonna write some Flexible Virgil. So.. Here’s what I got.

The original drawings that inspired this were by @cosmic-chu, with some added fun ideas by @de-is-me

People who asked to tagged in this specifcally- @fandom-fever-4-ever @poisonlyra @broadwaytheanimatedseries @allthefeelswillbethedeathofme @wolfishhel

“Ughhhhh….” Virgil rolled over on his bed and pulled his pillow over his face. His head was pounding and his senses were far too strong. He had tried all of his usual techniques for dealing with his headache but nothing seemed to be working. On top of that, all he could hear was the music coming through his wall from the next door bedroom. He couldn’t even tell what it was. Just… Sounds. Far too loud to deal with. He needed to go somewhere quiet… An idea popped into his pounding mind.

He rolled gently out of his bed and made his way to his closet. He grabbed some of his softest pajama pants and a loose black tank top. Changing into the new outfit, he grabbed his phone and sunk out of his room. He slowly opened his eyes and found he popped into the mind palace. The room that none of them ever returned to, mostly because of the echoing making it hard to talk amongst themselves. He willed the lights dimmer and sat down on the cool wood floor. He had read a while back about something he had been toying around with trying, but never had anywhere he would feel comfortable doing so.

Keep reading

Physical Therapy

Characters: Dean Winchester, Reader (Y/N), Cara (OFC)

Pairing: Dean x Reader

Summary: Dean hurts himself and takes on physical therapy where he meets the Reader.

Warnings: AU, Fluff.

Word Count: 2K-ish

Author’s Note: Hey guys! This is my entry for @dancingalone21‘s challenge- “Lau’s AU Funny Quite Challenge”. My quote is bolded in the fic. I just want to say I am soooo damn sorry for being late on this. I’ve been having a hectic life lately. I’m sorry for the lateness of this fic. I hope you guys like it nonetheless. Feedback is greatly appreciated. Enjoy! *hides face*

**Special thanks to Ree @neversatisfiedgirl for taking the time to beta this for me. You really are a life saver, Ree. Thank you**

Physical Therapy

I didn’t think my life would get so interesting…so fast. I had woken up at approximately 4:30am, thanking the heavens above that it was Friday. It had been a long and stressful week and the weekend couldn’t get here fast enough.

But alas, I was here. And I couldn’t be happier.

The morning went as per usual. I got my Starbucks, drove to work an hour early, so I waited in the parking lot, sipping on my venti Double Chocolate Chip Frap. It was a peaceful morning…until a slightly harsh tap against my window stopped it abruptly.

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So I haven’t done any sort of exercise in probably 2 weeks. Maybe even 3. Been feeling tired, down, whatever.

Saw a video on instagram today of kickboxing and immediately knew that’s what I needed. I needed to feel strong, powerful, and in control of my life. That’s what I need to get through finals and just out of this stupid funk.

SO I just did this workout twice, and honestly I feel SO GREAT. It’s almost 1 am, and I am finally ready to study.

TAKE 8 MINUTES OUT OF YOUR DAY AND JUST DO THIS!!!!! I promise you’ll feel energized and great, and it’s only 8 minutes so come on! 

I’m going to start my day tomorrow with this!