Core Muscles Quotes

A story is alive, as you and I are. It is rounded by muscle and sinew. Rushed with blood. Layered with skin, both rough and smooth. At its core lies soft marrow of hard, white bone. A story beats with the heart of every person who has ever strained ears to listen. On the breath of the storyteller, it soars. Until its images and deeds become so real you can see them in the air, shimmering like oases on the horizon line. A story can fly like a bee, so straight and swift you catch only the hum of its passing. Or move so slowly it seems motionless, curled in upon itself like a snake in the sun. It can vanish like smoke before the wind. Linger like perfume in the nose. Change with every telling, yet always remain the same.

Nobody would commit suicide if the pain of being inside herself, the agony of the sleepless, tortured hours spent watching the world get smaller and uglier, were bearable or could be relieved by other people telling her how they wanted her to feel. A depressed person is selfish because her self, the very core of who she is, will not leave her alone, and she can no more stop thinking about this self and how to escape it than a prisoner held captive by a sadistic serial killer can forget about the person who comes in to torture her everyday. Her body is brutalized by her mind. It hurts to breathe, eat, walk, think. The gross maneuverings of her limbs are so overwhelming, so wearying, that the fine muscle movements or quickness of wit necessary to write, to actually say something, are completely out of the question.

He holds Willem so close that he can feel muscles from his back to his fingertips come alive, so close that he can feel Willem's heart beating against his, can feel his rib cage against his, and his stomach deflating and inflating with air. 'Harder,' Willem tells him, and he does until his arms grow first fatigued and then numb, until his body is sagging with tiredness, until he feels that he really is falling: first through the mattress, and then the bed frame, and then the floor itself, until he is sinking in slow motion through all the floors of the building, which yield and swallow him like jelly. Down he goes through the fifth floor, where Richard's family is now storing stacks of Moroccan tiles, down through the fourth floor, which is empty, down through Richard and India's apartment, and Richard's studio, and then to the ground floor, and into the pool, and then down and down, farther and farther, past the subway tunnels, past bedrock and silt, through underground lakes and oceans of oil, through layers of fossil and shale, until he is drifting into the fire at the earth's core. And the entire time, Willem is wrapped around him, and as they enter the fire, they aren't burned but melted into one being, their legs and chests and arms and heads fusing into one.

As long as you keep secrets and suppress information, you are fundamentally at war with yourself. Hiding your core feelings takes an enormous amount of energy, it saps your motivation to pursue worthwhile goals, and it leaves you feeling bored and shut down. Meanwhile, stress hormones keep flooding your body, leading to headaches, muscle aches, problems with your bowels or sexual functions—and irrational behaviors that may embarrass you and hurt the people around you. Only after you identify the source of these responses can you start using your feelings as signals of problems that require your urgent attention.

Exposure to nature - cold, heat, water - is the most dehumanizing way to die. Violence is passionate and real - the final moments as you struggle for your life, firing a gun or wrestling a mugger or screaming for help, your heart pumps loudly and your body tingles with energy; you are alert and awake and, for that brief moment, more alive and human than you've ever been before. Not so with nature. At the mercy of the elements the opposite happens: your body slows, your thoughts grow sluggish, and you realize just how mechanical you really are. Your body is a machine, full of tubes and valves and motors, of electrical signals and hydraulic pumps, and they function properly only within a certain range of conditions. As temperatures drop, your machine breaks down. Cells begin to freeze and shatter; muscles use more energy to do less; blood flows too slowly, and to the wrong places. Your sense fade, your core temperature plummets, and your brain fires random signals that your body is too weak to interpret or follow. In that stat you are no longer a human being, you are a malfunction - an engine without oil, grinding itself to pieces in its last futile effort to complete its last meaningless task.

Perhaps the body has its own memory system, like the invisible meridian lines those Chinese acupuncturists always talk about. Perhaps the body is unforgiving, perhaps every cell, every muscle and fragment of bone remembers each and every assault and attack. Maybe the pain of memory is encoded into our bone marrow and each remembered grievance swims in our bloodstream like a hard, black pebble. After all, the body, like God, moves in mysterious ways. From the time she was in her teens, Sera has been fascinated by this paradox - how a body that we occupy, that we have worn like a coat from the moment of our birth - from before birth, even - is still a stranger to us. After all, almost everything we do in our lives is for the well-being of the body: we bathe daily, polish our teeth, groom our hair and fingernails; we work miserable jobs in order to feed and clothe it; we go to great lengths to protect it from pain and violence and harm. And yet the body remains a mystery, a book that we have never read. Sera plays with this irony, toys with it as if it were a puzzle: How, despite our lifelong preoccupation with our bodies, we have never met face-to-face with our kidneys, how we wouldn't recognize our own liver in a row of livers, how we have never seen our own heart or brain. We know more about the depths of the ocean, are more acquainted with the far corners of outer space than with our own organs and muscles and bones. So perhaps there are no phantom pains after all; perhaps all pain is real; perhaps each long ago blow lives on into eternity in some different permutation and shape; perhaps the body is this hypersensitive, revengeful entity, a ledger book, a warehouse of remembered slights and cruelties. But if this is true, surely the body also remembers each kindness, each kiss, each act of compassion? Surely this is our salvation, our only hope - that joy and love are also woven into the fabric of the body, into each sinewy muscle, into the core of each pulsating cell?

High-repetition kettlebell swings are known to help significantly with back tightness and pain. Why? Because kettlebell swings with light weights force your core muscles to stabilize your spine while simultaneously providing a stimulus for the back to become stronger under load.

We don't all have Duracell Bunnies, you know?" he said, practically growling in her ear and making her core muscles clench, disappointed to have nothing to grip onto. "Some of us have to work out our...frustration...in other ways.

I’m a feeler. I feel everything deep within my core. Even when I don’t want to. I don’t know where my emotions stop and my empathy begins. I feel from the tips of my toes to the follicles of my head. I feel with every fiber, every molecule, every tissue, marrow, muscle, and bone in my body. I feel.

But if this is true, surely the body also remembers each kindness, each kiss, each act of compassion? Surely this is our salvation, our only hope—that joy and love are also woven into the fabric of the body, into each sinewy muscle, into the core of each pulsating cell?

...there must be a renewal of the spirit of our forefathers, an appreciation of the American way of life, a strengthening of muscle and sinew and the character of the nation. America needs guts as well as guns. National character is the core of national defense.

Oh shit, a dimple. Her core clenched. Dimples were her kryptonite. Along with beards and hard muscle. Jesus take the wheel.

Our ballet master reminded us that strength and flexibility are inseparable—for one muscle to flex, another must open; to achieve length and limberness, we have to hold our cores strong.

Yes?” Came the thin and reedy voice. I winced as I pushed the door open. Beth sounded terrible. And when I got an eyeful of her, she looked just as bad. Sitting up against the headboard with a mountain of blankets piled around her, she had dark circles under her eyes. Her pale, waiflike features were sharp, and her hair was an unwashed, tangled mess. I tried not to breathe too deeply, because the room smelled of vomit and sweat. I halted at the bed, shocked to my core. “Are you sick?” Her unfocused gaze drifted away from me, landing on the door to the adjoined bathroom, it didn’t make sense. Hybrids—we couldn’t get sick. Not the common cold or the most dangerous cancer. Like the Luxen, we were immune to everything out there in terms of disease, but Beth? Yeah, she wasn’t looking too good. A great sense of unease blossomed in my belly, stiffening my muscles. “Beth?” Her watery stare finally drifted to me. “Is Dawson back yet?” My heart turned over heavily, almost painfully. The two of them have been through so much, more than Daemon and I had, and this . . . God, this wasn’t fair. “No, he’s not back yet, but you? You look sick.” She raised a slim, pale hand to her throat. “I'm not feeling very well.” I didn’t know how bad this was, and I was almost afraid to find out. “What’s wrong?” One shoulder rose, and it looked like it had taken great effort. “You shouldn’t be worried,” she said, her voice low as she picked at the hem of a blanket. “It’s not a big deal. I’ll be okay once Dawson comes back.” Her gaze floated off again, and as she dropped the edge of the blanket, she reached down, put her hand over her blanket-covered belly, and said, “We’ll be okay once Dawson comes back.” “We’ll be . . . ?” I trailed off as my eyes widened. My jaw came unhinged and dropped as I gaped at her. I stared at where her hand was and watched in dawned horror as she rubbed her belly in slow, steady circles. Oh no. oh, hell to the no to the tenth power. I started forward and then stopped. “Beth, are you . . . are you pregnant?

One night, very late, he rubs Willem's shoulder and when Willem opens his eyes, he apologizes to him. But Willem shakes his head, and then moves on top of him, and holds him so tightly that he finds it difficult to breathe. “You hold me back,” Willem tells him. “Pretend we're falling and we're clinging together from fear.” He holds Willem so close that he can feel muscles from his back to his fingertips come alive, so close that he can feel Willem's heart beating against his, can feel his rib cage against his, and his stomach deflating and inflating with air. “Harder,” Willem tells him, and he does until his arms grow first fatigued and then numb, until his body is sagging with tiredness, until he feels that he really is falling: first through the mattress, and then the bed frame, and then the floor itself, until he is sinking in slow motion through all the floors of the building, which yield and swallow him like jelly. Down he goes…through the fourth floor...and then to the ground floor, and into the pool, and then down and down, farther and farther, past the subway tunnels, past bedrock and silt, through underground lakes and oceans of oil, through layers of fossils and shale, until he is drifting into the fire at the earth's core. And the entire time, Willem is wrapped around him, and as they enter the fire, they aren't burned but melted into one being, their legs and chests and arms and heads fusing into one. When he wakes the next morning, Willem is no longer on top of him but beside him, but they are still intertwined, and he feels slightly drugged, and relieved, for he has not only not cut himself but he has slept, deeply, two things he hasn't done in months. That morning he feels fresh-scrubbed and cleansed, as if he is being given yet another opportunity to live his life correctly.

...there must be a renewal of the spirit of our forefathers, an appreciation of the American way of life, a strengthening of muscle and sinew and the character of the nation. America needs guts as well as guns. National character is the core of national defense.

And here in this other realm she looms over him, vast and sprawling, wildly patchwork and dense. Not just older and bigger. Stronger in many ways: her arms and core are thick with muscled neighborhoods that each have their own rhythms and reputations. Williamsburg, Hasidim enclave and artist haven turned hipster ground zero. Bed Stuy (do or die). Crown Heights, where now the only riots are over seats at brunch. Her jaw is tight with the stubborn ferocity of Brighton Beach's old mobsters and the Rockaways' working-class holdouts against the brutal inevitability of rising seas. But there are spires at Brooklyn's heart, too- perhaps not as grand as his own, and maybe some of hers are actually the airy, fanciful amusement-park towers of Coney Island- but all are just as shining, just as sharp.

By doing the only core exercise, leg raises on wall bars, you can develop the strength needed to perform numerous other core exercises with ease, making them unnecessary.

the promise of sanctification is able to turn what may feel like a test today, like a trial by fire—like way more temptation or trouble than we can handle—into a muscle-building exercise that strengthens our spiritual core.

surely the body also remembers each kindness, each kiss, each act of compassion? Surely this is our salvation, our only hope—that joy and love are also woven into the fabric of the body, into each sinewy muscle, into the core of each pulsating cell?

He holds Willem so close that he can feel muscles from his back to his fingertips come alive, so close that he can feel Willem's heart beating against his, can feel his rib cage against his, and his stomach deflating and inflating with air. "Harder", Willem tells him, and he does until his arms grow first fatigued and then numb, until his body is sagging with tiredness, until he feels that he really is falling: first through the mattress, and then the bed frame, and then the floor itself, until he is sinking in slow motion through all the floors of the building, which yield and swallow him like jelly. Down he goes through the fifth floor, where Richard's family is now storing stacks of Moroccan tiles, down through the fourth floor which is empty, down through Richard and India's apartment, and Richard's studio, and then to the ground floor and into the pool, and then down and down, farther and farther, past the subway tunnels, past bedrock and silt, through underground lakes and oceans of oil, through layers of fossils and shale, until he is drifting into the fire at the earth's core. And the entire time, Willem is wrapped around him, and as they enter the fire, they aren't burned but melted into one being, their legs and chests and arms and heads fusing into one. When he wakes the next morning, Willem is no longer on top of him but beside him, but they are still intertwined, and he feels slightly drugged, and relieved, for he has not only not cut himself but he has slept, deeply, two things he hasn't done in months.

So perhaps there are no phantom pains after all; perhaps all pain is real; perhaps each long-ago blow lives on into eternity in some different permutation and shape; perhaps the body is this hypersensitive, revengeful entity, a ledger book, a warehouse of remembered slights and cruelties. But if this is true, surely the body also remembers each kindness, each kiss, each act of compassion? Surely this is our salvation, our only hope - that joy and love are also woven into the fabric of the body, into each sinewy muscle, into the core of each pulsating cell?

This is why I feel frustrated now when I hear people referring to suicide as a self-centered act: of course it is. Nobody would commit suicide if the pain of being inside her self, the agony of the sleepless, tortured hours spent watching the world get smaller and uglier, were bearable or could be relieved by other people telling her how they wanted her to feel. A depressed person is selfish because her self, the very core of who she is, will not leave her alone, and she can no more stop thinking about this self and how to escape it than a prisoner held captive by a sadistic serial killer can forget about the person who comes in to torture her every day. Her body is brutalized by her mind. It hurts to breathe, sleep, eat, walk, think. The gross maneuverings of her limbs are so overwhelming, so wearying, that the fine muscle movements or quickness of wit necessary to write, to actually say something, are completely out of the question.

Her breath hitched when he slid a thick finger into her wet heat. Slow. Firm. Agonizingly delicious. "You're so wet," he murmured. "It really did turn you on." "You turn me on." She arched against him, pleasure rippling through her core. Sam pushed another finger inside, angling to brush against her sweet spot. "I thought you needed me, like right now," she panted as he palmed her breast through her clothes. "I need to give you pleasure first." His heated gaze trapped her, made her insides tighten. "So you're a gentleman sex beast." She wrapped her arms around his neck, ran her fingers through the softness of his hair. His shoulders were so broad, his neck corded with muscle. But unlike Harman's steroid-enhanced physique, Sam's perfect body was real. "I don't feel like a gentleman." His voice was deeper than normal, thick and hoarse. He teased her nipple to a peak through her clothes. "The things I want to do to you right now are as far from gentlemanly as you can get.

The world lit up like a silent photograph, flat and grainy, limning the tree stark as a charcoal slash against a parchment sky. Lightning exploded like bluewhite cats-o’-nine-tails until sound rolled and cracked and splintered and Marghe could no longer tell if it was the ground shaking or her muscles; she felt deaf and blind and exposed to her core.

Start by locking the muscles of your perineum, engaging the muscles of your lower abdomen and simultaneously contracting the muscles in your upper abdomen. And as you squeeze the muscles in each center—with the intention of pulling all of that stored energy in the lower body into the brain—follow your breath through each of those three centers. As you continue to squeeze those muscles and lock those first three centers down, pull your breath up through your chest (the fourth center), then through your throat (the fifth center), then through your brain (the sixth center). Pull it all the way up to the top of your head, keep your attention there, and hold your breath as you keep squeezing your core muscles.

Flesh and bone and blood no longer are my makeup. I’m stacks of naught, packed into my being at the molecular level. My skin, my muscles, my organs, my cunt—cells of non-existence, masquerading as bits of human. Touch me, I’ll feel nothing. Bruise me, fuck me, love me—nothing, nothing, nothing. Everything within me has been altered and adapted. There’s nothing real anymore. Nothing solid. Nothing worthy. Only pieces of limbo. Only nihilism. Only nothing. Nothing wrapped securely around my core, an impenetrable seal. Nothing jammed in all my spaces, crammed in tight, protecting the last embers of a once-blazing heart. I’m barely aware of its beat anymorethrough the layers of vacuity, barely feel the steadiness of its pulse.

Did you flip, Mac?” “Do I look like I flipped?” He brushed my hair from my face, tucked it gently behind an ear. I shivered. He bristled with the same kind of energy Barrons did—heat, muscle, and danger. When Barrons touches me, it turns me on. But when Ryodan stands behind me, locking me in place with an arm of steel, touching me tenderly—it scares the hell out of me. “Let me tell you something about flipping, Mac,” he said softly against my ear. “Most people are good and occasionally do something they know is bad. Some people are bad and struggle every day to keep it under control. Others are corrupt to the core and don’t give a damn, as long as they don’t get caught. But evil is a completely different creature, Mac. Evil is bad that believes it’s good.” “What are you saying, Ryodan? That I flipped and I’m too stupid to know it?” “If the shoe fits.” “It doesn’t. Point of curiosity: Which camp are you and Barrons in? Corrupt to the core and don’t give a damn?

He holds Willem so close that he can feel muscles from h9is back to his fingertips come alive, so close that he can feel Willem's heart beating against his, can feel his rib cage against his, and his stomach deflating and inflating with air. "Harder", Willem tells him, and he does until his arms grow first fatigued and then numb, until his body is sagging with tiredness, until he feels that he really is falling: first through the mattress, and then the bed frame, and then the floor itself, until he is sinking in slow motion through all the floors of the building, which yield and swallow him like jelly. Down he goes through the fifth floor, where Richard's family is now storing stacks of Moroccan tiles, down through the fourth floor which is empty, down through Richard and India's apartment, and Richard's studio, and then to the ground floor and into the pool, and then down and down, farther and farther, past the subway tunnels, past bedrock and silt, through underground lakes and oceans of oil, through layers of fossils and shale, until he is drifting into the fire at the earth's core. And the entire time, Willem is wrapped around him, and as they enter the fire, they aren't burned but melted into one being, their legs and chests and arms and heads fusing into one. When he wakes the next morning, Willem is no longer on top of him but beside him, but they are still intertwined, and he feels slightly drugged, and relieved, for he has not only not cut himself but he has slept, deeply, two things he hasn't done in months.

KNEE SURGERY I’D FIRST HURT MY KNEES IN FALLUJAH WHEN THE WALL FELL on me. Cortisone shots helped for a while, but the pain kept coming back and getting worse. The docs told me I needed to have my legs operated on, but doing that would have meant I would have to take time off and miss the war. So I kept putting it off. I settled into a routine where I’d go to the doc, get a shot, go back to work. The time between shots became shorter and shorter. It got down to every two months, then every month. I made it through Ramadi, but just barely. My knees started locking and it was difficult to get down the stairs. I no longer had a choice, so, soon after I got home in 2007, I went under the knife. The surgeons cut my tendons to relieve pressure so my kneecaps would slide back over. They had to shave down my kneecaps because I had worn grooves in them. They injected synthetic cartilage material and shaved the meniscus. Somewhere along the way they also repaired an ACL. I was like a racing car, being repaired from the ground up. When they were done, they sent me to see Jason, a physical therapist who specializes in working with SEALs. He’d been a trainer for the Pittsburgh Pirates. After 9/11, he decided to devote himself to helping the country. He chose to do that by working with the military. He took a massive pay cut to help put us back together. I DIDN’T KNOW ALL THAT THE FIRST DAY WE MET. ALL I WANTED to hear was how long it was going to take to rehab. He gave me a pensive look. “This surgery—civilians need a year to get back,” he said finally. “Football players, they’re out eight months. SEALs—it’s hard to say. You hate being out of action and will punish yourselves to get back.” He finally predicted six months. I think we did it in five. But I thought I would surely die along the way. JASON PUT ME INTO A MACHINE THAT WOULD STRETCH MY knee. Every day I had to see how much further I could adjust it. I would sweat up a storm as it bent my knee. I finally got it to ninety degrees. “That’s outstanding,” he told me. “Now get more.” “More?” “More!” He also had a machine that sent a shock to my muscle through electrodes. Depending on the muscle, I would have to stretch and point my toes up and down. It doesn’t sound like much, but it is clearly a form of torture that should be outlawed by the Geneva Convention, even for use on SEALs. Naturally, Jason kept upping the voltage. But the worst of all was the simplest: the exercise. I had to do more, more, more. I remember calling Taya many times and telling her I was sure I was going to puke if not die before the day was out. She seemed sympathetic but, come to think of it in retrospect, she and Jason may have been in on it together. There was a stretch where Jason had me doing crazy amounts of ab exercises and other things to my core muscles. “Do you understand it’s my knees that were operated on?” I asked him one day when I thought I’d reached my limit. He just laughed. He had a scientific explanation about how everything in the body depends on strong core muscles, but I think he just liked kicking my ass around the gym. I swear I heard a bullwhip crack over my head any time I started to slack. I always thought the best shape I was ever in was straight out of BUD/S. But I was in far better shape after spending five months with him. Not only were my knees okay, the rest of me was in top condition. When I came back to my platoon, they all asked if I had been taking steroids.

The key to being a minimalist is making a routine out of just about everything that is not core to your mission. When decisions are automatic, you skip the conscious deliberation and associated brain activity. You move straight from encountering a situation (e.g., I need to get dressed) to performing an action (e.g., putting on the same shirt as I do every day) without expending energy in between. In a sense, you are cheating fatigue, saving your mental muscle for things that actually matter to you. The more decisions you make automatic, the more energy you’ll have for the work you deem important.

Chase grunts at that, shoving himself up and away. For a moment he looks down at me, flushed and open mouthed. “Suck me.” It’s a demand. “I want to feel your tongue on my cock.” He isn’t gentle. Once I take him in my mouth he twists his fingers in my hair, the hold burning as I tilt my face to see the drop of his head, his eyes closed, his mouth parted to an O. “Fuck.” He shudders, the word hardly a shaping of his heavy breath. “Like that.” He feels so good in my mouth. Hot and hard, too much for me to take into my throat without gagging a little over his length. That makes him grunt, the hard planes of his belly tensing. I can feel his twitching indecision in the movements of his fingers through my hair, torn between the need to hold me close and the need to be inside another part of me. He doesn’t stay indecisive for long. “You want me to fuck you?” His voice is ragged. Yes, yes. I try to tell him with the sweep of my tongue and the hollow of my cheeks, the enthusiastic bob of my head. When Chase grabs me he’s rough. His hands hold tight at my shoulders as he shoves me over, face down on the bed. One fist tugs my hip up as the other braces low over my spine. “Wait,” is a rasped order. I can feel the mattress move as he leans to the bedside drawer, and then there’s the ripping sound of a foil packet torn on his teeth. There’s no warning after that. Only his cock, buried inside of me in one savage thrust. I cry out his name, and everything splinters with too much and yes and the good-ache pain of being opened by him. “Brooke.” It’s grunted at my ear as Chase begins a slow, solid pound into me, each thrust shoving to full sink. It hurts a little. He’s too big. It’s too quick. But god, it’s amazing. “Your pussy feels so good wrapped around my cock. So fucking good.” His fingers find my clit, and it’s all I can do not to cry out with how good it feels. His hips slam against my raised ass as he pounds into me, all that muscle riding me as expertly as he rode the mountains today. “Come.” He bites it at my ear, grinding his cock into me, holding the deepest penetration all the way into my aching core. “Come for me.” He’s starting to pound me again, and where my face is smashed against the pillow I whimper out the too-much-good of it, each slam of his body into mine forcing the breath from my lungs and spiking pleasure along my spine. “Please—please—please—” “Beg me,” Chase growls. “Say you want me. Say you need me inside of you.” “Please. Make me come. Chase. Please. Fuck me.” It’s so much I’m almost sobbing with it. Chase pounds on, relentless, until as I begin to spasm with my orgasm he grunts out his own. My hips pinned in his fingers. His body slammed into mine. Both of us, breaking apart together.

Grit. It’s part of who we are. Who we are meant to be. How we were raised. One of the most important things we were taught was how to work. When you do something yourself, with your own two hands, the intrinsic value increases exponentially. It is one of the core principles in the JG Mantra of DIY: Your pride in the end result is directly proportional to the amount of work and dedication you put into the project. We were taught the value of down-and-dirty, sweat-on-your-brow, muscles-achin’, backbreakin’, baby-needs-a-new-pair-of-shoes physical labor. It’s a little thing called “sweat equity.” Elbow grease. Good old-fashioned “get in there and get it done.” And thank goodness, because now we’re more intimidated by long lines at the shopping mall than we are by our JG job requirements.

In the wake of the Empire Media scandal, the CEO of Townsend’s received a threatening note, which the police deemed to be credible. The note, signed Jennifer, demanded that the lads’ magazines be removed from every branch of Townsend’s and replaced with soft-core gay male porn. The CEO took immediate action. The lads’ magazines were exchanged for those that featured images of buff young men, hairless and muscled and bronzed, with bulging underpants (if they were wearing underpants). The men played with their nipples and flashed their man patches. After the renovation, Townsend’s was filled with women and girls. It was funny to see images of semi-naked, sexed-up men. For women it was like being in a carnival funhouse, where nothing was as it was supposed to be. News reports claimed that men felt uncomfortable going into the shops, since the women were leering and laughing. Businessmen in Armani suits tried to conduct themselves with dignity, but it was difficult to do with all those perfect male butts in their faces, with those men staring at them with a look that said fuck me.

New Rule: Conservatives have to stop complaining about Hollywood values. It's Oscar time again, which means two things: (1) I've got to get waxed, and (2) talk-radio hosts and conservative columnists will trot out their annual complaints about Hollywood: We're too liberal; we're out of touch with the Heartland; our facial muscles have been deadened with chicken botulism; and we make them feel fat. To these people, I say: Shut up and eat your popcorn. And stop bitching about one of the few American products--movies---that people all over the world still want to buy. Last year, Hollywood set a new box-office record: $16 billion worldwide. Not bad for a bunch of socialists. You never see Hollywood begging Washington for a handout, like corn farmers, or the auto industry, or the entire state of Alaska. What makes it even more inappropriate for conservatives to slam Hollywood is that they more than anybody lose their shit over any D-lister who leans right to the point that they actually run them for office. Sony Bono? Fred Thompson? And let'snot forget that the modern conservative messiah is a guy who costarred with a chimp. That's right, Dick Cheney. I'm not trying to say that when celebrities are conservative they're almost always lame, but if Stephen Baldwin killed himself and Bo Derrick with a car bomb, the headline the next day would be "Two Die in Car Bombing." The truth is that the vast majority of Hollywood talent is liberal, because most stars adhere to an ideology that jibes with their core principles of taking drugs and getting laid. The liebral stars that the right is always demonizing--Sean Penn and Michael Moore, Barbra Streisand and Alec Baldwin and Tim Robbins, and all the other members of my biweekly cocaine orgy--they're just people with opinions. None of them hold elective office, and liberals aren't begging them to run. Because we live in the real world, where actors do acting, and politicians do...nothing. We progressives love our stars, but we know better than to elect them. We make the movies here, so we know a well-kept trade secret: The people on that screen are only pretending to be geniuses, astronauts, and cowboys. So please don't hat eon us. And please don't ruin the Oscars. Because honestly, we're just like you: We work hard all year long, and the Oscars are really just our prom night. The tuxedos are scratchy, the limousines are rented, and we go home with eighteen-year-old girls.

I described living cells as being crammed full of protein molecules. Acting individually or in small assemblies, they perform reiterated molecular processes that can be regarded, I argued, as a form of computation. Moreover, large numbers of proteins linked into huge interacting networks operate, in effect, like circuits of electrical or electronic devices. Networks of this kind are the basis for the animate wanderings of single cells and their ability to choose what to do next. Here I have broadened the view to encompass multiple cells - 'societies' of cells. Through a variety of strategies - including diffusive hormones, electrical signals, and mechanical interactions - the computational networks of individual cells are linked. During evolution, cells acquired the capacity to work together in social groups; it became advantageous for most cells to become highly specialised. Liver cells, muscle cells, skin cells, and so on abandoned their opportunities for unlimited replication. They began the communal expansion of interlinked abilities that led to the plants and animals we see around us today. But the basis of this diversification of cell chemistry was yet another form of computation - one that operates on DNA. Control mechanisms, again based on protein switches, created extensive but subtle modifications of the core genetic information.

His face softened and he leaned down and covered her mouth with his. Dark and dirty, hot and horny, sweet and utterly seductive. Damn, the man could kiss. "I want you inside me." She swallowed hard. "I want...you." "You have me---all of me." He pushed deep, filling her, stretching her, making her feel every inch of him. His smoldering eyes watched her intently, sending a current of need arrowing straight to her core. When she moaned, he moved his hips in just the right way to hit her most sensitive spot. Pleasure licked through her body and she surged toward the peak. "Don't stop." "No chance of that." His gaze didn't leave hers as he pulled out and thrust again, his hips moving hard and fast, arms braced on either side of her. The world fell away until there was only Jay, his scent, his heat, his muscles tightening and releasing, and his eyes locked on her like she truly was the most beautiful woman in the world. Heart-squeezing tenderness and wild heat. She came in a roll of pleasure, a soul-deep release as she let herself go. Jay followed her with a quiet shudder that ripped the tension out of his muscular body with a groan. "Fuck." He fell forward, his body covering hers, taking his weight on his elbows beside her. Small kisses to her lips made her feel seen and not forgotten. "We just did." She looked up to her hands and he released them with one tug. "Touch me, sweetheart. I want to feel your hands on me." She held him close for what seemed like forever, breathing in his scent of sex and sweat and the lingering hint of his cologne.

Develop a rapid cadence. Ideal running requires a cadence that may be much quicker than you’re used to. Shoot for 180 footfalls per minute. Developing the proper cadence will help you achieve more speed because it increases the number of push-offs per minute. It will also help prevent injury, as you avoid overstriding and placing impact force on your heel. To practice, get an electronic metronome (or download an app for this), set it for 90+ beats per minute, and time the pull of your left foot to the chirp of the metronome. Develop a proper forward lean. With core muscles slightly engaged to generate a bracing effect, the runner leans forward—from the ankles, not from the waist. Land underneath your center of gravity. MacKenzie drills his athletes to make contact with the ground as their midfoot or forefoot passes directly under their center of gravity, rather than having their heels strike out in front of the body. When runners become proficient at this, the pounding stops, and the movement of their legs begins to more closely resemble that of a spinning wheel. Keep contact time brief. “The runner skims over the ground with a slithering motion that does not make the pounding noise heard by the plodder who runs at one speed,” the legendary coach Percy Cerutty once said.7 MacKenzie drills runners to practice a foot pull that spends as little time as possible on the ground. His runners aim to touch down with a light sort of tap that creates little or no sound. The theory is that with less time spent on the ground, the foot has less time to get into the kind of trouble caused by the sheering forces of excessive inward foot rolling, known as “overpronation.” Pull with the hamstring. To create a rapid, piston-like running form, the CFE runner, after the light, quick impact of the foot, pulls the ankle and foot up with the hamstring. Imagine that you had to confine your running stride to the space of a phone booth—you would naturally develop an extremely quick, compact form to gain optimal efficiency. Practice this skill by standing barefoot and raising one leg by sliding your ankle up along the opposite leg. Perform up to 20 repetitions on each leg. Maintain proper posture and position. Proper posture, MacKenzie says, shifts the impact stress of running from the knees to larger muscles in the trunk, namely, the hips and hamstrings. The runner’s head remains up and the eyes focused down the road. With the core muscles engaged, power flows from the larger muscles through to the extremities. Practice proper position by standing with your body weight balanced on the ball of one foot. Keep the knee of your planted leg slightly bent and your lifted foot relaxed as you hold your ankle directly below your hip. In this position, your body is in proper alignment. Practice holding this position for up to 1 minute on each leg. Be patient. Choose one day a week for practicing form drills and technique. MacKenzie recommends wearing minimalist shoes to encourage proper form, but not without taking care of the other necessary work. A quick changeover from motion-control shoes to minimalist shoes is a recipe for tendon problems. Instead of making a rapid transition, ease into minimalist shoes by wearing them just one day per week, during skill work. Then slowly integrate them into your training runs as your feet and legs adapt. Your patience will pay off.

The thought is immediately accompanied by a dull ache below her shoulder. It is a phantom pain, she knows, a psychosomatic ache, but still she feels the hurt. After all, it has been many years since the blow that made her arm swell and ache for days. On the other hand, who knows? Perhaps the body has its own memory system, like the invisible meridian lines those Chinese acupuncturists always talk about. Perhaps the body is unforgiving, perhaps every cell, every muscle and fragment of bone remembers each and every assault and attack. Maybe the pain of memory is encoded into our bone marrow and each remembered grievance swims in our bloodstream like a hard, black pebble. After all, the body, like God, moves in mysterious ways. From the time she was in her teens, Sera has been fascinated by this paradox—how a body that we occupy, that we have worn like a coat from the moment of our birth—from before birth, even—is still a stranger to us. After all, almost everything we do in our lives is for the well-being of the body: we bathe daily, polish our teeth, groom our hair and fingernails; we work miserable jobs in order to feed and clothe it; we go to great lengths to protect it from pain and violence and harm. And yet the body remains a mystery, a book that we have never read. Sera plays with this irony, toys with it as if it were a puzzle: How, despite our lifelong preoccupation with our bodies, we have never met face-to-face with our kidneys, how we wouldn’t recognize our own liver in a row of livers, how we have never seen our own heart or brain. We know more about the depths of the ocean, are more acquainted with the far corners of outer space than with our own organs and muscles and bones. So perhaps there are no phantom pains after all; perhaps all pain is real; perhaps each long-ago blow lives on into eternity in some different permutation and shape; perhaps the body is this hypersensitive, revengeful entity, a ledger book, a warehouse of remembered slights and cruelties. But if this is true, surely the body also remembers each kindness, each kiss, each act of compassion? Surely this is our salvation, our only hope—that joy and love are also woven into the fabric of the body, into each sinewy muscle, into the core of each pulsating cell?

His shining skin drew my attention and I became enslaved to the need to explore every inch of his flesh. His body brought on an ache in me I hadn't known for a long time. Since my ex had dumped me after I'd given him my virginity, I hadn't done more than fool around with guys. The desire to go further had never really risen again. Not until Orion. And I had never, in all my life, wanted anyone like I wanted him. His beard had been trimmed even shorter for the party, revealing the powerful cut of his jaw and that divine dimple in his cheek. He'd brought me here, alone, cordoning me off from the world. And the blazing intensity in his gaze made me hope that maybe he was about to drop the teacher act for one night and admit he was drawn to me too. He glanced above us and his brow furrowed heavily. “Up there are a thousand reasons why we can't be together.” I swallowed thickly, goosebumps rushing along my skin in response to his words. I pressed my back to the cool tiles of the pool and the goosebumps spread deeper, evoking a shiver across my body. “I'm bound by so many rules I could waste the rest of your evening telling you them,” he said. “Skip them then, sir.” A smile played around my mouth as a thrill danced in my chest. He moved closer and rested his hands either side of me on the wall. “I think the time for sirs and professors is over, don't you?” No answer came from my lips, but my body gave it to him as I reached out and did the one thing I'd dreamed about the most since this all-consuming crush had first started. I brushed my fingers across the stubble on his jaw, resting my thumb over the dimple in his cheek, feeling the tiny rivet in his skin. The distance parting us suddenly felt like too much; the air was racing over my exposed flesh, chilling me to the core. I needed the heat of his hands, the red hot press of his stomach and chest. “Lance,” I breathed and his pupils dilated as I met his gaze. He devoured the space between us and I experienced pure sin as his mouth crushed against mine. It was gunpowder meeting fire and the result was an all-consuming blaze which burned me up from the inside out. A desperate noise escaped me that would have made me blush if I’d had any scrap of self-awareness left. But that was all it took for him to slam into me full force, hitching my legs up around his waist so fast it made my head spin. My hands finally got their deepest wish and roamed down the plains of all that gloriously golden skin. But it wasn't enough just to feel the flex of his muscles, I needed more and I took it by scratching against his beautiful shell, wanting to break beneath flesh and bone and burrow my way deeper. I need more. (Darcy)

THE BASIC LYING-DOWN POSTURE Begin by lying on your back on the floor or ground—a comfortable surface (firm, but not too hard)—with your knees up, your feet flat on the floor, and a yoga strap tied just above the knees. The strap should be tied tight enough so the knees are just touching or almost touching. We’re creating a triangle between the knees, the feet, and the floor, so that you can relax your thighs, lower back, and pelvic area. Your feet should be comfortably spread apart so that you feel stable and can fully relax. You may also want something supporting your head, such as a folded towel, a sweater, or a small pillow, to raise it slightly. Cross your hands at or over your lower belly with the left hand under the right hand, little fingers down toward the pubic bone, thumbs up toward the navel. This gathers your energy and awareness toward the core of the body. Feel the earth under you and let your body sink down as if into the earth. The more you can allow yourself to feel supported by the earth, the more fully you will be able to relax. Check the comfort of your position. You want to be really relaxed, so your body’s not being strained in any particular way. You should be holding yourself so you can completely relax the muscles in the lower back and the inner thighs and so there’s no effort of holding at all. You’re really relaxed: the triangle of your knees, two feet, and the floor should be very restful for you. Then, put your awareness in your body, and just let yourself continue to relax. Soon after you begin doing these practices, you’ll notice that any time you lie down in this way, in the same position with the intention to do body work, the body responds very quickly. This is the one time in our life when our body actually becomes the focus of attention. We’re not using the body for something else. We’re simply making a relationship with it as it is. It’s the only occasion when we ever do this, including in our sleep. The body begins to respond, to relax, to develop a sense of well-being, even in just taking this position. So just take a few minutes, and let your body completely relax. As you’re just lying there, you’ll notice that your body begins to let go. A muscle here, a muscle there, a tendon here, a joint there: it begins to release the tension in various places. It’s a very living situation. You might think, “Why am I here? There’s not much happening.” That’s not true at all. As long as you’re attentive and you put your awareness into your body, there’s a very dynamic, very lively process of relaxation that the body goes through. But you have to be present. You have to be in your body. You have to be intentionally and deliberately feeling your body for this to work.

He bent to kiss her stomach, so low that his chin brushed the triangle of curls. The tip of his tongue touched her skin, painting a delicate pattern. Her hips undulated, trying in vain to coax him lower, her entire body begging, Please down there down there. She felt as helpless as a jointed doll. Different parts of her were quivering, tensing, trembling, while her insides closed frantically on emptiness. He changed their positions with a quiet grunt of discomfort, until they were both lying on their sides, his head toward her feet. She felt him pull her top leg up and across, and then he relaxed with what sounded like a purr. As she felt him breathing between her thighs, she moaned, panted, licked her dry lips, wanting to say his name but afraid she might scream it. She tensed at the touch of his fingers, stroking lightly across the wet entrance of her body. All her consciousness focused on what he was doing, the fingertip that dipped very slightly into the pulsing cove. A teasing finger slid all the way inside and began to thrust in the slowest, gentlest rhythm possible, while her intimate muscles clenched and squeezed at the invasion, and her belly writhed. His breath rushed against the hard, tender bud of her clitoris in feathery tickles. It was heaven. It was torture. She wanted to kill him. He was the meanest, wickedest man who'd ever lived, the devil himself, and she would have told him so if she'd had the breath to spare. He added another finger, and a deep glow began at her core. The feeling spread through every limb and swept upward, until it burned in her face and throat, even at the lobes of her ears. It was beneath her arms, between her toes, at the backs of her knees, a radiant heat that kept climbing. His fingers curved gently inside and held her like that, and then, finally, she felt his mouth at her sex, his tongue stroking in catlike laps. It sent her into a climax unlike anything she'd ever felt, pure ecstasy without a precise beginning or end, a long open spasm that went on and on. A new surge of wetness emerged when his fingers finally withdrew. His tongue was strong and eager as he hunted for the taste of her, making her writhe. Her head came to rest close to his groin, her cheek brushing the satiny skin of his aroused flesh. Languidly she rubbed her parted lips along the rigid length, making him jolt as if he'd received an electric shock. Encouraged by his response, she took hold of the shaft with one hand and drew her tongue along it. When she reached the tip, she fastened her lips over the silkiness and salt taste, and sucked lightly. He groaned between her thighs. With his fingers, he spread her furrow wider, and nibbled at the taut, full center, flicked at it. She moaned, vibrating around the head of his shaft.

He gripped the sides of her body carefully, keeping her in place as he parted her with his tongue and stroked the sides of the soft furrow. Entranced by the vulnerable shaper of her, he lapped at the edges of softly unfurled lips and tickled them lightly. The delicate flesh was unbelievably hot, almost steaming. He blew a stream of cooling air over it, and relished the sound of her moan. Gently he licked up through the center, a long glide through silk and salty female dampness. She squirmed, her thighs spreading as he explored her with flicks and soft jabs. The slower he went, the more agitated she became. He paused to rest the flat of his tongue on the little pearl of her clitoris to feel its frantic throbbing, and she jerked and struggled to a half-sitting position. Pausing, Keir lifted his head. "What is it, muirninn?" Red-faced, gasping, she tried to pull him over her. "Make love to me." "'Tis what I'm doing," he said, and dove back down. "No- Keir- I meant now, right now-" She quivered as he chuckled into the dark patch of curls. "What are you laughing at?" she asked. "At you, my wee impatient bully." She looked torn between indignation and begging. "But I'm ready," she said plaintively. Keir tried to enter her with two fingers, but the tight, tender muscle resisted. "You're no' ready," he mocked gently. "Weesht now, and lie back. 'Tis one time you won't be having your way." He nuzzled between her thighs and sank his tongue deep into the heat and honey of her. She jerked at the feel of it, but he made a soothing sound and took more of the intimate flavor he needed, had to have, would never stop wanting. Moving back up to the little bud where all sensation centered, he sucked at it lightly until she was gasping and shaking all over. He tried to work two fingers inside her again, and this time they were accepted, her depths clenching and relaxing repeatedly. As he stroked her with his tongue, he found a rhythm that sent a hard quiver through her. He kept the pace steady and unhurried, making her work for it, making her writhe and arch and beg, and it was even better than he'd imagined, having her so wild beneath him, hearing her sweet little wanton noises. There was a suspended moment as it all caught up to her... she arched as taut as a drawn bow... caught her breath... and began to shudder endlessly. A deep and primal satisfaction filled him at the sounds of her pleasure, and the sweet pulsing around his fingers. He drew out the feeling, patiently licking every twitch and tremor until at last she subsided and went limp beneath him. Even then, he couldn't stop. It felt too good. He kept lapping gently, loving the salty, silky wetness of her. Her weak voice floated down to him... "Oh, God... I don't think... Keir, I can't..." He nibbled and teased, breathing hotly against the tender core. "Put your legs over my shoulders," he whispered. In a moment, she obeyed. He could feel the trembling in her thighs. A satisfied smile flicked across his mouth, and he pressed her hips upward to a new angle. Soon he'd have her begging again, he thought, and lowered his head with a soft growl of enjoyment.

Keep it small. Keep it simple. Give it time. An exercise program such as yoga is a slow process. It is slow by design. But, in order to secure the gains and add to them, you have to keep it up. And guess what, the more you do it, the more your desire to do it grows. It is the same with building core spiritual muscles. You may have a period of intense growth—perhaps some adversity that drives you to your knees and calls forth the blessings of heaven. But to secure those gains, we must continue to invite the Holy Ghost into our lives—daily.

As Regina McGowan pulled her silver Volvo SUV into the driveway in front of the huge, farmhouse-style home, all Megan could see was boys. Boys everywhere. All seven of them plus their dad, running and laughing and shoving each other around on the front lawn, engaged in what appeared to be a full-contact, tackle version of ultimate Frisbee. They were playing shirts and skins. Shirts and mighty-fine-lookin’ skins. Megan’s pulse pounded in her ears. Forget evil, laughing little monsters. These guys had been touched by the Abercrombie gods. They were a blur of toned, suntanned perfection. For a few seconds, Megan had trouble focusing on any one of them, but then one of the skins scored a goal and jumped up, arms thrust in the air, whooping in triumph as he clutched the Frisbee in one hand. His six-pack abs were dotted with sweat and a couple of stray pieces of torn grass. His smile sent shivers right through Megan’s core. He had shaggy blond hair, a square chin, and the most perfect shoulder muscles Megan had ever seen. One of his brothers slapped him on the back and pointed toward the Volvo. He turned around and looked right at Megan. The rest of the world ceased to exist. “Well, here we are,” Regina said, killing the engine. “Megan?” He smiled slowly--a perfect, open, happy smile. “Megan?” Something touched Megan’s arm. “Oh! Uh…yeah?” Megan whipped her eyes away from Mr. Perfection and blushed. Regina’s brown eyes twinkled with amusement and sympathy. “You can live in the car if you want to, but they’ll find a way to get to you anyway.” “Oh…uh…” God, did she just catch me drooling all over one of her kids? Gross! “Don’t worry. They promised me they would be on their best behavior,” Regina said, unbuckling her seat belt. She swung her long dark hair over her shoulder as she got out of the car and leaned down to look at Megan. “My advice? Just be yourself. I’m sure you’ll be fine.” Megan managed to smile and Regina slammed the car door. Be myself. Yeah. Right. Because that’s gotten me so far in the past.

A properly constructed warm-up involves three things: loosening the joints, warming the body, and light stretching. Ideally it will also activate core stabiliser muscles, increase strength, and increase both aerobic and anaerobic endurance.

Where have you been, Milo?” I asked quietly. “It’s been three days.” “Working for Jason,” Milo replied, his voice low. I frowned, setting the arrow to the bow. Anyone watching us would think I was the world’s most cautious shot. “Doing what?” My muscles strained as I pulled the bowstring back. “Protecting you.” The bowstring released with a loud twang, and the arrow arced through the air, barely grazing the top of the target before falling to the earth beyond it. A few of the men practicing with javelins saw my miss and called out that I’d find a spindle easier to manage than a bow. I snatched up a second arrow and buried it fletch-deep in the core of the target. The jeering stopped. Only then did I return my attention to Milo. “That makes no sense,” I muttered. “In the first place, what protection do I need? And since when does Jason care about anyone’s skin but his own?” “There may be more to Jason than you think,” Milo said softly.

Instead of slapping his hand away, she waited, face feverish and heart hammering in her chest. “Ramsay?” He grumbled another low noise in his throat, a reverberating growl that vibrated against her cheek. Her core clenched and the muscles fluttered in response.

Lowering his hand to her belly, he pressed his palm against her spasm-stricken muscles and kneaded away the tightness. She felt like a sensitive harp string, thrummed by expert fingers. Horrified by her body’s reaction, she tried to twist free, but he threw a damp, buckskin-clad leg over both of hers and pinned her to the fur. Her back stung each time she moved, the pain so sharp it made beads of sweat pop out on her brow. Her thighs felt as if they were on fire. “M-mm-m, you are still hot,” he mumbled. His hand lingered on her belly. “Not too bad where the sun did not touch, though. The fever is better.” No man had ever dared touch her like this. She tossed her head from side to side, strained to get her arms and legs free, then shuddered in defeat. “Do not fight.” His voice was so close, it seemed to come from within her own mind. “You cannot win, eh? Rest.” His sleepy whispers invaded her whole being, slow, hypnotic, persuasive. He rubbed her in a circular motion, pausing in sleep, then coming awake to rub some more. “Lie still. Trust this Comanche. It is for the burn, no? To heal your skin.” As he slid his palm slowly downward, she realized she was slick with some kind of oil. Her heart drummed a sensual alto, off-key to the soprano shrills of fear emitted by her nerve endings. No, please, no. He molded his hand to the slight mound between her thighs, searching out its external softness, his fingertips undulating in a subtle manipulation that shot bolts of sensation to the core of her. Nuzzling her hair again, he sighed, his warm breath raising goose bumps on her neck. “Ah, Blue Eyes, your mother did not lie. You are sweet.” He gave the conjuncture of her thighs a farewell caress, then traced the curve of her hip with a hand that skimmed the painfully burned flesh there so lightly that she scarcely felt it. The pressure of his palm increased when it gained purchase on her ribs where the sun had not reached. His hand tightened its grip, squeezed, and released so rhythmically that it seemed to keep time with the strange, blood-pounding beat inside her. It was as if he had begun the rhythm within her, as if he somehow knew the thrusts, the lulls, better than she.

Again, that fist struck from inside. And then bones snapped, punching outward, ripping through muscle and skin as if his chest cavity were the petals of a blooming flower. There was nothing inside. No blood, no organs. Only a mighty, ageless darkness—and two flickering golden embers at its core. Not embers. Eyes. Simmering with ancient malice. They narrowed in acknowledgment and pleasure. It took every ounce of her fire to steel her spine, to tilt her head at a jaunty angle and drawl, “At least you know how to make a good entrance, Erawan.

He grunted and flexed his core muscles as hard as he could, working in unison with his APEX as it squeezed his extremities in an effort to keep blood in his head, where it would be useful.

Essentially, the benefits of kettlebell training can be summed up in these statements: Improvement in functional strength and mobility Utilization of full-body movement and multidirectional forces Ability to achieve maximum heart rate and VO2max for improved metabolism and cardio health Protection of joints through low-impact and ballistic movements Maximization of core strength Creation of lean body mass – no bulking up Constant engagement of core and stabilizer muscles for better posture and relief of back pain Reduction in the risk of osteoarthritis in women Elevation of stress-relieving hormones and overall energy level Challenging workouts that can be changed easily to retain interest and keep you engaged Inexpensive and can be performed anywhere

2) Synaptic override - artificial synaptic replacement in the limbs and core muscle groups, reducing delay between thought and action.

Essentially, the benefits of kettlebell training can be summed up in these statements: Improvement in functional strength and mobility Utilization of full-body movement and multidirectional forces Ability to achieve maximum heart rate and VO2max for improved metabolism and cardio health Protection of joints through low-impact and ballistic movements Maximization of core strength Creation of lean body mass – no bulking up Constant engagement of core and stabilizer muscles for better posture and relief of back pain Reduction in the risk of osteoarthritis in women

What can I say to you? Now. What. Can I. I want to tell you about anger. Because it is not just something that passed through like a storm. It is something that forms the core of me. Like the earth has the heat of its origins deep in it's centre I do too. I have been told that my anger is not to be seen on my outside. That it is not seemly. It doesn't help. I have been told, even by other women, that it detracts from what I have tried to say. I have been told that it's distracting people from moving forward as they are too consumed by the guilt I am giving them. And that my hatred of the men whose very ills fuel this anger, detracts from my arguments. But you say we hate men as if we silence them, as if we beat and abuse them, rape them, as if we shame them from their desires, as if we restrict them from any kind of independence and agency. As if we hang them and drown them and stone them and burn them. I am 76 years old and I hold in me a muscle memory of every woman who came before me and I will send more for those that will come after. For Eve. For every Eve. I don't know if you can feel it. Do you? Do you feel it? Inside of you. You don't need to be a woman to know what is coming. Because why have our stories been ignored? For so long? Ask yourself why. Listen to us. Listen to every woman who came before you. Listen to every woman with you now. And listen when I say to you to take the fire as your own. That anger that you feel it is yours and you can use it. We want you to. We need you to. Look how far we've come already. Don't stop now. The house that has been built around you is not made of stone. The stakes we have been tied to will not survive if our flames burn bright. And if they try to burn you, may your fire be stronger than theirs so you can burn the whole fucking house down.

Here are some examples of high ROI (return on investment) stretches that lengthen muscles prone to tightness, while also adding an element of core stability training: Glutes and hip abductors ▶ Pigeon Hip flexors and hamstrings ▶ Cossack Squat Lats and thoracic spine ▶ Anchored Lat Stretch

His scales were smooth and hot beneath my palms but I managed to gain purchase by grabbing hold of his wing and hoisting myself higher. His body was trembling beneath me and he bellowed in pain again, urging me on faster. I reached up, grabbing a thick spine which ran down the centre of his neck before coming face to face with the creature from my nightmares. The Nymph shrieked, lunging at me faster than should have been possible and I almost lost my grip on Darius as I fell back. My heart lurched violently but I managed to catch the top of his wing, swinging myself around as that paralysing rattle juddered through my core, halting my magic in its tracks and stealing my energy from me. Fear shot through me as the Nymph pounced, its probes aimed right for my chest. I screamed, throwing my fist out even though I knew it was no good. As my knuckles connected with the bony ridges of its face, pain exploded through my hand swiftly followed by a flood of red and blue flames. The Nymph shrieked so loudly that I threw my hands over my ears as the flames consumed it, a wisp of black smoke sweeping up towards the sky where it had been moments before. I fell forwards, my palms meeting the warmth of Darius’s blood as I braced myself against him. More Nymphs were running straight for us and with an echoing roar which vibrated right through my body, Darius destroyed all five of them with a torrent of Dragon Fire. His head fell forward as he used the last of his energy and I cried out, grabbing hold of his wing as he tilted sideways beneath me. He crashed to the ground on his side and through some miracle, I managed to keep hold of his wing before falling against his neck. I wrapped my arms around him, scrunching my eyes closed as a tremor tore through his body and the golden colour of his scales seemed to shine with inner power and heat. My stomach lurched and I released a scream as I found myself falling over ten foot down to the ground as Darius retreated into his Fae form. I kept hold of him as I fell, crashing down into the mud of the Pitball pitch on top of him with a cry of fear. All around us the fight raged on but beneath my hands, blood was pulsing from his chest and he was lying deathly still. “Darius?” I demanded, shaking him while still trying to press down on his wounds. It wouldn’t be enough though, his back and legs were bleeding too. A bloody gouge shone wetly on his neck and his breaths were far too shallow. “Help!” I shouted, though my eyes stayed fixed on Darius’s face and my heart was pounding the rhythm of a war drum in my chest. The hairs were rising along the back of my neck, a strange sensation prickling in my chest. This moment felt eternal and fleeting all at once, like we were hanging between two great points and everything could change on the turn of a coin. “Wake up!” I demanded, pushing my magic towards him in hopes of being able to do something. Instead of stopping the blood or healing him, my magic spilled into his body, merging with his in the reverse of what we’d been doing when he helped me with my fire magic. His power welcomed mine instantly, drawing it in, blending with it completely like it had been waiting for this moment. The feeling took my breath away and though it didn’t slow the blood, I felt the tension ease from his muscles and the fear loosen its grip on his heart. My hands were shaking as they ran slick with Darius’s blood and silent tears tracked down my cheeks. His heart was slowing down, his power flickering like a candle in a breeze. If someone didn’t get to us soon, Darius Acrux was going to die. And though it seemed like he should have been the last person in the world for me to care about after everything he’d done to me, I wasn’t sure I could bear it if I lost him here.(tory)

The core feature of being Crashed is the overwhelming exhaustion. Common symptoms include debilitating fatigue, muscle wasting, mid-body obesity, a feeling of general weakness, cravings for sugar or salt, and dizziness when getting up suddenly. There can also be muscle aches and pains, joint pain, unusually low blood pressure, and a variety of digestive symptoms including gas and bloating.

And this is the exact fear that fuels neuroplastic pain. When we’re in pain, we naturally conclude that there’s a physical cause. Maybe we believe it’s inflammation or scar tissue or arthritis. Maybe we think it’s a disc problem, or a nerve issue, or a curved spine. Maybe we suspect it’s poor posture or muscle weakness or a vitamin deficiency. Regardless of the specifics, at a core level, all chronic pain patients have the same fear: “There has to be something going on in my body that’s causing this.” And when the brain believes that the body is damaged, it responds with pain. But when you can embrace a different belief—that the pain is due to your brain making a mistake and that your body is fine—then the fear goes away. And soon after, the pain fades.

As long as slow jogging feels comfortable, there’s no reason to avoid it during pregnancy. It will help to prevent excessive weight gain and also strengthen your core muscles, which are crucial during child birth.

Having learned my lesson the hard way, I now make time for what I formerly overlooked in my training: massage and electrical stimulation (to improve blood flow and expedite the repair of small muscle tears), ART (to continually correct my imbalanced musculature), chiropractic adjustments and core exercises (to maintain spinal alignment and strengthen body stability), and laser treatments combined with the consistent use of foam rollers (to break up the accumulation of scar tissue in worn muscles, which can lead to injury).

What happens is that air-conditioning makes sweat glands ineffective as they're never called into use. This means that when moving outside in the hot air, more blood has to be directed away from the core and the muscles to cool the body.

What are we talking about when we talk about heart? As it may prove to be for coral polyps and tube sponges, the heart we obsess over in so many of our stories and sagas is not a mere pump or knot of muscle, but rather a core essence from which some cadence of being arises, thrums of ongoings that comprise the fierce living on this planet, this rock—itself a larger venture in the shaping of patterns into a strand of music three-plus billion years in the making, played out against the backdrop of an older community that may or may not be listening, a universal commonwealth from which Mystery with a capital M resides, even as it rises and falls to its own incalculable rhythm—all of which are very much beyond the scope of this guide.

The less healthy the personality the less flexible that it is. So very healthy people have extraordinarily flexible personalities. The core of mental health is flexibility. It's almost like physical health. A person that's physically healthy has flexibility in their muscles and joints. A mentally healthy person has a lot of flexibility in their psyche. It's an adaptability. It's a self-awareness and awareness of others. It's the ability to engage in novel problem-solving and not get stuck on a singular solution. It's the capacity to be able to self-regulate and self-soothe. When there's disappointment, it's the capacity to cope with it. That is the core of health. I have worked with people who have survived severe trauma. The ones who really are standing in a different way-- it's that flexibility. Think about. If a tree is flexible, it will bend with the wind.

The less healthy the personality is, the less flexible it is. So very healthy people have extraordinarily flexible personalities. The core of mental health is flexibility. It's almost like physical health. A person that's physically healthy has flexibility in their muscles and joints. A mentally healthy person has a lot of flexibility in their psyche. I would say it's an adaptability. It is a self-awareness and awareness of others. It's the ability to engage in novel problem-solving and not get stuck on a singular solution. It's the capacity to be able to self-regulate and self-soothe. When there's disappointment, it's the capacity to cope with it. That is the core of health. I have worked with people who have survived severe trauma. The ones who really are standing in a different way-- it's that flexibility. Think about it. If a tree is flexible, it will bend with the wind.

God,” he choked out. “This can’t happen.” “Oh, yes it can.” Breathless, she worked the buttons of his trouser falls. “It will. It must.” Having freed the closures of his trousers and smallclothes, she snaked her hand through the opening and brazenly took him in hand. Of course, now that she had him in hand, she wasn’t quite sure what to do with him. She tentatively skimmed one fingertip over the smooth, rounded crown of his erection. In return, he pressed a single finger into her aching core. “Cecily.” He shut his eyes and grit his teeth. “If I don’t stop this now . . .” “You never will?” She pressed her lips to his earlobe. “That’s my fondest hope. You say you’re done with fighting, Luke? Then stop fighting this.” He sighed deep in his chest, and she felt all the tension coiled in those powerful muscles release. “Very well,” he said quietly, resting his chin on her shoulder. “Very well. To you, I gratefully surrender.

At the mercy of the elements the opposite happens: your body slows, your thoughts grow sluggish, and you realize just how mechanical you really are. Your body is a machine, full of tubes and valves and motors, of electrical signals and hydraulic pumps, and they function properly only within a certain range of conditions. As temperatures drop, your machine breaks down. Cells begin to freeze and shatter; muscles use more energy to do less; blood flows too slowly, and to the wrong places. Your senses fade, your core temperature plummets, and your brain fires random signals that your body is too weak to interpret or follow. In that state you are no longer a human being, you are a malfunction—an engine without oil, grinding itself to pieces in its last futile effort to complete its last meaningless task.

jerked so hard the move almost made them lose their connection. “Fuck!” Green felt the large muscles of Ruxs’ back grow ridged and tighten like he was on his one hundredth pull-up. God he fucking loved this man. Ruxs inhaled hard, took what was given him. Green kept the same intensity in his thrust, but he slowed the fucking down, made it precious. Ruxs made a sound like he was in pain. Large hands came up and grabbed a fist full of Green’s hair. Ruxs tightened his hold on him, now it was Green’s turn to make a painful sound. When Ruxs’ ass clamped down on his cock, Green dropped his head back to the pillow. He pinched harder and Ruxs’ body went still and then hard as stone. His come burst from him. Long streams of white lava erupted over Ruxs’ rippled stomach. He heard him, felt Ruxs growl and jolt with each release. Green barked a startled cry as his orgasm dug its claws in and roared through his core, to settle in his balls, consuming them with heat. He freed Ruxs’ tortured nipples and pulled the tight ass down on his cock, pressing it firmly into his pelvis just in time for his cock to thicken and shoot deep inside that throbbing channel. Deep enough for Ruxs to feel it in his soul. And he knew he did because the affectionately whispered, “Chris” that left his lover’s lips told him their bonding was sealed.

Their sex was usually heavy, hard, and fast. It was fun and hot as hell. This time was different. This time it shook Sloane down to his core. He felt every breath against his skin, every fiery caress. His muscles bunched and strained, his body felt as though it was about to shatter, his heart ready to break. For a slip of a moment, he almost panicked, afraid he couldn’t take the intimacy or unspoken promises Dex offered. Just as the thought entered his mind, he felt Dex’s weight once again, as if he’d known what Sloane was thinking. Kisses landed beneath his ear before Dex snapped his hips, and Sloane gasped. “Again,” Sloane pleaded, reaching underneath himself to wrap a hand around his painfully hard erection. Dex did as he asked, snapping his hips over and over, driving himself deep into Sloane with each thrust. Their breaths came out ragged, and Dex craned his neck to kiss Sloane, their lips delivering sloppy urgent kisses. The bed moved beneath them, and Dex’s movements grew erratic. “Sloane….” “Yes.

12 Ways to Improve & Project Confident Posture 1. Go people watching. Note how you interpret the different postures you observe. This will expand your awareness of how posture impacts first impressions and will help you become more aware of yours. 2. Stand in front of a mirror to see what other people are seeing. Are your shoulders level? Are your hips level? Do you appear aligned? Are you projecting confidence or timidity? 3. Take posture pictures to provide you with points of reference and a baseline over time. Look at past photos of yourself. 4. Stand with your back against a wall and align your spine. 5. Evenly balance on both feet, spaced hip-width apart. 6. Take yoga or Pilates classes to strengthen your core muscles, improve flexibility, and balance, all which support your posture. 7. Consciously pull your shoulders back, stand erect with chin held high. 8. Practice tucking in your stomach, pulling your shoulders back, raising your chin, and looking straight ahead. 9. Sit up straight without being rigid. 10. Enter a room like you belong there or own it. 11. Stand with an open stance to be welcoming and approachable. 12. Angle your body towards the person to whom you are speaking. Angling your body away may signify that you are indifferent, fearful, putting up a barrier, or trying to get away from them.

t o improve the physical capacity of the horse, a trainer must learn to value its qualities and to compensate for its flaws. Physical training of an athlete, particularly a human athlete, requires a deep understanding of the sporting discipline in question. It is in this same spirit that the chapters in this book describing the biomechanics and physical training of the horse as an athlete have been developed. The presentation of these concepts begins with a series of simplified and educational reminders on the biomechanics of the muscles underlying overall movement. The primary body system involved in active physical exercise is the muscular system and the first three chapters focus on the muscular groups and actions of the forelimb, the hindlimb and the neck and trunk, and this leads to a chapter discussing the biomechanics of lowering of the neck. To evaluate the usefulness of an exercise and to understand its mode of action, including its advantages and disadvantages, it is essential to have a basic understanding of musculotendinous functional anatomy. An understanding of these fundamental ideas is directly applicable to the later chapters, which focus on training and the core exercises for a horse. Training a horse for every discipline brings together two specific but complementary areas, which are often worked on at the same time: conditioning and strengthening. The aim of conditioning is to develop respiratory capacity and to improve cardiovascular function. This results in a greater ability to perform with prolonged effort, while also improving the recovery time after this effort. Strengthening of the horse has two main goals: (1) to improve the flexibility of joints secondary to the action of ligaments and muscles (these structures have an intrinsic role in the control and stability of joints) and (2) to develop effective muscular contraction and coordination, making movements more fluid, lighter and confident (1, 2).

Their resumés read like a fat stack of adventure porn: While Kreek brought the muscle and hard-core athleticism, Hanssen had rowed the North Atlantic, canoed the Rio Grande and biked across Australia; Pukonen had cycled the U.S. Pacific coast and paddle-boarded across the Georgia Strait; and Fleming had worked as a wilderness EMT and dropped bombs for avalanche control. Their internal compasses are all calibrated a little differently, magnetically drawn toward the life-shaping adventures most people admire from the couch, and steadied by the confidence that they could handle anything.

Major benefits of having toned abdominal muscles: Improves digestion and elimination: The process of peristalsis (food moving through the digestive track) is greatly improved when you practice ab and stomach exercises.

dusty light invaded the pitch-black core of him. He felt a dull ache in his ankles. Rising up like a ballet dancer on the balls of his feet, he stretched his Achilles tendons and calf muscles. The pain and the music stopped, and then the sliver of light disappeared. The elevator gate rattled. “Geiger?” Harry said. The word came to Geiger as if called to him across a canyon. He turned to find Harry standing in the doorway, bafflement breaking across his face. “Jesus Christ. What the hell happened?” Geiger glanced back at Hall. “We’re leaving,” he said, as if he were informing the body instead of Harry. Harry put the attaché case down at his feet. “Oh fuck. What’d you do to him? Is—is he dead?” “No. We have to go now.” Geiger moved for the door, and Harry put his hands up like a traffic cop. Geiger stopped, staring at Harry’s raised palms. “Wait a second,” Harry said. “Just wait, okay? Jesus Christ.” He put his palms to his cheeks. “What the hell is going on with you?” “We have to go.” “Can we talk about this for a minute?” “Right now, Harry, it’s more important that we leave.” “I disagree, man. This is crazy. This is truly nuts,

Then, we started running sprints and long distances with heavy equipment on us. Next, we did core exercises and pull-ups and push-up. Then, we lifted weights. Afterwards the break was announced and we had a nutritious, energizing lunch. For lunch they served some weird food, it was very colorful like blue, green, purple, red, but had no texture and no different taste or aroma, it was like chewing gum, but according to them it helped us gain muscle and give us energy. After lunch, we had no rest time: we did fighting with weapons and without. We learned how to maneuver the ships and how to read maps and make battle plans. At the end of the training day, I got some free time, but I was exhausted, so all I could do was lie in bed thinking of my folks, parents, siblings and friends…I

separating her thighs. The scent of her arousal hardened every muscle in his body. He moved his hand down her hip and then to her hot, warm core.

She stopped at the foot of the trio of beach chairs and smiled down at Richter and his men. Richter was in the middle. The one on the left was a hairy beast of a man with the fat-over-muscle build of someone who’d earned their conditioning from life experience, not a gym bike. Someone who possessed the brute core strength to physically break you. The man on the right was younger and leaner, but still carried plenty of brawn. It squared with Isaiah’s story—these weren’t techie savants hired to pull a sophisticated vault break. Richter was lining up big scary men to storm a hotel room and take down an army of casino thugs by force.

While growth is important, you cannot lose the core of who you are. Your core is your stability. It’s what dictates how you move through the world. Physically, when your core muscles are weak, you are literally a pushover. Psychologically, when your core values come into question, it’s easy to lose yourself, and I could not afford to lose touch with the hard work it took to build this new life.

Hiding your core feelings takes an enormous amount of energy, it saps your motivation to pursue worthwhile goals, and it leaves you feeling bored and shut down. Meanwhile, stress hormones keep flooding your body, leading to headaches, muscle aches, problems with your bowels or sexual functions—and irrational behaviors that may embarrass you and hurt the people around you. Only after you identify the source of these responses can you start using your feelings as signals of problems that require your urgent attention. Ignoring inner reality also eats away at your sense of self, identity, and purpose.

Hyperextension in the lower extremities, such as knee hyper extension shown here (see figure 5), not only puts added strain on the opposing musculature, but it also leads to added stress on numerous joints and muscles throughout the trunk, spine, shoulders, and even all the way to the cervical spine and tempermandibular joints. Knee hyper extension can cause the foot arches to flatten, the tibia rotate inward, the pelvis to shift and rotate forward, and cause abnormal spinal curvature and excessive forward head positioning. This habitual standing posture can result in what is referred to as upper and lower cross body syndrome (see figure 6). These poor postural habits lead to shortening, weakness and inhibition of key core stabilizers resulting in misalignment and pain in joints. And, what happens at our base of support, sitting or standing, affects the positioning of the rest of the body.

Breaking, burning. Sidney danced harder, aware of how the movement blended her into everyone dancing in the street. And the riling felt so very good. To cry, scream, sweat, and laugh through the physicality. Remaking her in the therapy of something primal. The more she danced, the more a tremendous lump inside her gave way, The beat bopped in her bones. Her muscles swelled of joy. Freedom. Laughter as a form of movement that popped, rocked, allowed her to slip free of herself and be gone into the rhythm. Burning up. Boiling. Steaming. So hot she spiraled upward. They all did. Far away from everything. Hot and bright as stars. Together in cosmic unity. A constellation right there in the streets of Mobile. Sidney welcomed the sensation. That she could be both alone and together. Down to the core. Down where everything and everyone blended into the dimension behind her eyelids connected, finally, in a living darkness. While the rhythm lasted there were no sides. No lines in the sand. No walls. No them. No they. Only us. Alone and together. Like the fine molecules of a mountain.

the core of your training should involve compound movements that challenge multiple muscle groups and joint systems together.

The less healthy the personality is, the less flexible it is. So very healthy people have extraordinarily flexible personalities. The core of mental health is flexibility. It's almost like physical health. A person that's physically healthy has a lot of flexibility in their muscles and joints. A mentally healthy person has a lot of flexibility in their psyche. I would say it's an adaptability. It is a self-awareness and awareness of others. It's the ability to engage in novel problem-solving and not get stuck on a singular solution. It's the capacity to be able to self-regulate and to self-soothe. When there's disappointment, it is the capacity to cope with it. That is the core of health. I have worked with people who have survived severe trauma. The ones who really are standing in a different way-- it's that flexibility. Think about it. If a tree is flexible, it will bend with the wind.

The less healthy the personality, the less flexible it is. So very healthy people have extraordinarily flexible personalities. The core of mental health is flexibility. It's almost like physical health. A person that's physically healthy has a lot of flexibility in their muscles and joints. A mentally healthy person has a lot of flexibility in their psyche. I would say it's an adaptability. It is a self-awareness and awareness of others. It's the ability to engage in novel problem-solving and not get stuck on a singular solution. It's the capacity to be able to self-regulate and to self-soothe. When there's disappointment, it is the capacity to cope with it. That is the core of health. I have worked with people who have survived severe trauma. The ones who really are standing in a different way-- it's that flexibility. Think about it. If a tree is flexible, it will bend with the wind.

(Mat 12:33). Now, if you think that you have given Christ your heart, then He will have your body too. And I will tell you why. The heart, my friend, is not some blood-pumping muscle or some figment of a poet’s imagination. In the Bible, heart refers to the very essence or core of your being. Don’t tell me Jesus has the very essence and core of your being and it doesn’t affect your whole body and life. It just does not happen that way!

The basic core kettlebell swings at the heart of your new fit and fierce life require some planning and execution. Healthy as they are and quick as they build muscle and fitness, kettlebell swings require effort. The benefits don’t come for free, but from hundreds of kettlebell swings each day.

Swinging the kettlebell tones the core and the muscles of the posterior chain, such as hamstrings and glutes. The swing replicates natural work movements of which we used to do a lot more, such as shoveling. The basic lifting motion is part of everyday need, such as lifting a child or hefting a bag of groceries.

Lately, my mental incapacitation has forced me into an overwhelmingly state of idlement. Internally, I exist in a condensed space of nothingness. The core of my belief system has been gutted and is being destroyed at an immensely slow pace. Flashes of erred calculations flicker in the matrix of my mind. My being has been compromised, causing me to malfunction as an effective entity. My avatar reacts and responds from muscle memory. I am absent from the simple tenses with a portion of curiosity taking shelter in a small pocket of my subconscious. The brand assigned to my identity at birth interrupts any chance of a breakthrough with it’s demanding and commanding duties. What is Truth? Knowledge? or Belief? Truth is a strategic manipulation coded in to my design causing me to believe in a man made system known as knowledge, overiding my original format.

For me, a real breakthrough occurred when I stopped thinking about and defining meat in terms of its animal origin (e.g., chicken, cow, pig), but instead in terms of its composition. At a very high level, meat is really five things: amino acids, lipids, small amounts of carbohydrates, trace minerals, and, of course, water. The animal eats plants and turns them into muscle tissue, or what we call meat. But with today’s technology, instead of using a biological bioreactor (animal), we can harvest those core inputs directly from plants themselves. We can use other systems to assemble them in the familiar architecture of meat.

From the beginning, I was a believer in the basic movements, because that was Reg Park’s preference. At the times Reg hadn’t accelerated his workouts for some major competition, he would stay with the basic exercises—bench presses, chin-ups, squats, rowing, barbell curls, wrist curls, pullovers, leg extensions, calf raises. These were the movements that worked most directly on all the body parts. I was following his example to the letter. And as it turned out, I could hardly have chosen more wisely. The basic exercises were creating for me a rugged foundation, a core of muscle I could later build upon for a winning body. Reg Park’s theory was that first you have to build the mass and then chisel it down to get the quality; you work on your body the way a sculptor would work on a piece of clay or wood or steel. You rough it out—the more carefully, the more thoroughly, the better—then you start to cut and define. You work it down gradually until it’s ready to be rubbed and polished. And that’s when you really know about the foundation. Then all the faults of poor early training stand out as hopeless, almost irreparable flaws.

Mindfulness is a kind of mental muscle, and you can strengthen it by making it a regular part of daily life.

Just as the screen lights up, I get a text from Alex. It’s a post-gym selfie that leaves me breathless when I open it. He’s shirtless, flexing his bicep. His muscles are glistening and he’s giving the camera a brazen grin that ignites heat in my core. Alex: What do you think? Did I train hard enough? [wink emoji] Alex: I’ve got to up my game if the guys in books are all like this Wyatt dude. Don’t worry, I’m confident if you’re ever stuck in a burning barn I’m strong enough to carry you. Easy.

My muscles tensed at an unexpected shiver, an unsuitably cold reaction to the warm late-afternoon. Nonetheless, I felt chilled to the core, as if my heart were receiving a transfusion of ice water for blood. My mind had come to a dead-end contemplating past, present, and future decisions. It seemed that every choice I made hoping to protect my family was tied to a consequence that inevitably injured them. Harm was the result of everything I did—everything I had done—regardless of selfless or heroic intentions. The truth hit hard, suddenly horribly clear, as if stepping up to a full-length mirror. The Tarishe curse had taken on my own likeness. I had become the curse, a scourge to my family. This had always been the witch’s plan.

Ben looked so f****** hot twisting that wrench. The way his muscles flexed with every move made my core tingle in excitement. I knew that it was over for me when he decided to lie on my floor and fix the pipe, and let me tell you, the hardwood surface wasn’t the only thing that got wet.

on a seagull poo–like texture when mixed into cold water. Amelia saved my palate and joints by introducing me to the Great Lakes hydrolyzed version (green label), which blends easily and smoothly. Add a tablespoon of beet root powder like BeetElite to stave off any cow-hoof flavor, and it’s a whole new game. Amelia uses BeetElite pre-race and pre-training for its endurance benefits, but I’m much harder-core: I use it to make tart, low-carb gummy bears when fat Tim has carb cravings. RumbleRoller: Think foam roller meets monster-truck tire. Foam rollers have historically done very little for me, but this torture device had an immediate positive impact on my recovery. (It also helps you sleep if used before bed.) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my first session. The next day, I felt like I’d been put in a sleeping bag and swung against a tree for a few hours. Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility. This is infinitely more helpful than a lacrosse ball. Put a towel on the floor underneath the golf ball, lest you shoot your dog’s eye out. Concept2 SkiErg for training when your lower body is injured. After knee surgery, Amelia used this low-impact machine to maintain cardiovascular endurance and prepare for the 2014 World’s Toughest Mudder, which she won 8 weeks post-op. Kelly Starrett (page 122) is also a big fan of this device. Dry needling: I’d never heard of this before meeting Amelia. “[In acupuncture] the goal is not to feel the needle. In dry-needling, you are sticking the needle in the muscle belly and trying to get it to twitch, and the twitch is the release.” It’s used for super-tight, over-contracted muscles, and the needles are not left in. Unless you’re a masochist, don’t have this done on your calves. Sauna for endurance: Amelia has found using a sauna improves her endurance, a concept that has since been confirmed by several other athletes, including cyclist David Zabriskie, seven-time U.S. National Time Trial Championship winner. He considers sauna training a more practical replacement for high-altitude simulation tents. In the 2005 Tour de France, Dave won the Stage 1 time trial, making him the first American to win stages in all three Grand Tours. Zabriskie beat Lance Armstrong by seconds, clocking an average speed of 54.676 kilometers per hour (!). I now use a sauna at least four times per week. To figure out the best protocols, I asked

The body is a very different place during the day compared with the night: the kidneys are less active at night, which means that we produce less urine and need to pee less; core body temperature is lower, as are our reaction speeds; and our immune systems respond differently to invaders. Then, as the sun comes up, and day begins, blood pressure and body temperature rise; hunger hormones kick in; and our brains and muscles shift into a higher gear.

He’s silent as he pulls his shirt off. The moisture leaves my mouth and heads straight to my core. This man… Christ. He’s built just like my Highlander fantasies. Tall, wide, muscles and thickness and… he’s undoing his jeans.

Take having tight hamstrings as an example. If you have not trained your low back to hinge correctly, your core muscles are weak, or your hips are unstable, your nervous system will slam on the breaks when you try to touch your toes. It knows that if you extend all the way down to maximum hamstring muscle length, you’ll be open for all sorts of injuries. This is called protective tension. In this scenario, short hamstring muscles aren’t the problem. It’s lack of strength and stability through the midsection. For most people—especially nonathletes—this is often the case.

Continuing to improve flexibility, the body gets to a point where it is no longer stretching muscles—it is stretching ligaments and joint capsules. These structures aren’t supposed to be stretched. If you tend to be someone who is really flexible and can, for example, easily go over into a forward fold and put your hands flat on the ground, or rest your stomach on your thighs in long sitting, that is plenty of flexibility. Similarly, you don’t need more flexibility if you can go into the splits or lay all the way down in a pigeon pose. All these examples are way past what is needed for a healthy amount of flexibility. You will end up making the muscles tighten up around the joints to stabilize you or pinching and straining the joint itself.

Figure 4 Stretch A Figure 4 stretch lengthens muscles in the back of the hip, such as the piriformis muscle. Bringing circulation to this area of the body and releasing tension in the piriformis helps the iliacus because it keeps the Villains from tugging against it. Releasing tension in this area also helps to reduce pressure on the sciatic nerve, which can get pressed upon when the piriformis is tight. Figure 4 stretch for the hip rotators with hands or using the wall Lie on your back and cross one leg over the other so that your ankle is resting on your opposite knee. At this point, you have two options: one is to bring your hands behind your opposite knee and bring your knee up towards your chest until you feel a stretch. Alternatively, you can place that same foot on the wall. Both methods are effective; however, putting your foot up on the wall can also help facilitate relaxation because you’re not having to strain the upper body by pulling with your hand. You should feel a stretch in the back of the hip and leg. If you feel any groin or knee pain, stop. With this stretch you want to change the behavior of the muscle, different than just warming up a muscle. Therefore, hold this stretch for longer than normal, three to five minutes on each side. If you stop feeling the stretch either pull a little bit further or stop. It’s not working if you don’t feel it in the right place. One repetition per day is all that is needed. Doing this on both sides is ideal. Don’t forget to realign the pelvis after doing all of your stretches and exercises.