Overhead Press Quotes

Alec took a deep breath and let it out. Well, he’d come this far; he might as well go on. The bare lightbulb hanging overhead cast sweeping shadows as he reached forward and pressed the buzzer. A moment later a voice echoed through the stairwell. “WHO CALLS UPON THE HIGH WARLOCK?” “Er,” Alec said. “It’s me. I mean, Alec. Alec Lightwood.” There was a sort of silence, as if even the hallway itself were surprised. Then a ping, and the second door opened, letting him out onto the stairwell. He headed up the rickety stairs into the darkness, which smelled like pizza and dust. The second floor landing was bright, the door at the far end open. Magnus Bane was leaning in the entryway.

The fire had burned to coals and he lay looking up at the stars in their places and the hot belt of matter that ran the chord of the dark vault overhead and he put his hands on the ground at either side of him and pressed them against the earth and in that coldly burning canopy of black he slowly turned dead center to the world, all of it taut and trembling and moving enormous and alive under his hands. What's her name? said Rawlins in the darkness. Alejandra. Her name is Alejandra.

To any woman out there who is fed up with trying the same thing over and over, I offer this suggestion. Instead of getting back on the treadmill “one more time,” try this. Alter your diet so that you eat no grain-based carbohydrate: no flour, no sugar, no bread, no pasta, and no high-fructose corn syrup. Then go to the gym and perform a workout of leg press, pull down, chest press, row and overhead press. Lift slowly and smoothly but with as much effort as possible. Go to complete fatigue, or as close to it as you can tolerate. Work out once, or at most, twice a week. Make sure your workouts last no longer than 20 minutes. Then sit back and watch what happens. —Doug McGuff, MD

The night engulfed her with silence, and the horizon pulled her further into an alternate universe. Civilization left behind, she waited for him as the boat made its way deep into the ocean, then slowed. A million stars twinkled overhead. She never heard his footsteps. Like a wild stallion mounting his mare, he pressed his hard body against hers and dragged her legs apart. She gasped and held on tight as he yanked her up, spread her wide, and plunged deep inside.

I’ll do whatever you say, Cassie,” he says helplessly. His eyes shine brighter than the stars overhead. “I understand why you have to go. If it were you inside that camp, I would go. A hundred thousand Silencers couldn’t stop me.” He presses his lips against my ear and whispers low and fierce, as if he’s sharing the most important secret in the world, which maybe he is. “It’s hopeless. And it’s stupid. It’s suicidal. But love is a weapon they have no answer for. They know how you think, but they can’t know what you feel.” Not we. They. A threshold has been crossed, and he isn’t stupid. He knows it’s the kind you can’t cross back over.

heel (calf) raise leg (knee) extension leg (knee) flexion squat (one half – full squat) or leg press good morning hip flexion hip abduction hip adduction hip extension back raises back raises with a twist 45° sit-up reverse trunk twist reverse sit-up bench press bent over row, two variants overhead press, two variants full and partial range front arm raises full and partial range lateral arm raises lat pulldown biceps curl) triceps push down supination-pronation wrist curls reverse curls finger and grip exercises breathing exercises

What do I mean? Well, let’s break down the body by movements, rather than by muscle: • Vertical Push: militaries, overhead stuff • Vertical Pull: pull-up, chin-up, lat pulldown • Horizontal Push: bench press • Horizontal Pull: row and the gang • Posterior Chain or Deadlift • Quad-dominant Lower Body: squat • Abs: crunch or ab wheel • Rotation or twist and torque movers: Russian twists • Single arm/single leg push/pulls: This can go on forever!

Morozko halted and faced the horse, narrow-eyed. I am not blind, continued the mare. Even to things that go on two feet. You made that jewel so that you would not fade. But now it is doing too much. It is making you alive. It is making you want what you cannot have, and feel what you ought not to understand, and you are beguiled and afraid. Better to leave her to her fate, but you cannot. Morozko pressed his lips together. The trees sighed overhead. All at once his anger seemed to leave him. “I do not want to fade,” he said unwillingly. “But I do not want to be alive. How can a death-god be alive?” He paused, and something changed in his voice. “I could have let her die, and taken the sapphire from her and tried again, found another to remember. There are others of that bloodline.” The mare’s ears went forward and back. “I did not,” he said abruptly. “I cannot. Yet every time I go near her, the bond tightens. What immortal ever knew what it was like to number his days? Yet I can feel the hours passing when she is near.” The mare nosed again at the deep snow. Morozko resumed his pacing. Let her go, then, said the mare, quietly, from behind him. Let her find her own fate. You cannot love and be immortal. Do not let it come to that. You are not a man.

I was working from home at the time and sometimes indulged in a little wander around my yard, a hard reset before I got back to work. Today, however, I had ignored the nice weather and instead put my head on my desk, forehead pressed to the Formica and arms covering my skull. I had joked with one of my yoga-loving co-workers that I was developing a series of poses that we could do at our desks. A head-in-hands slump over galleys called "Drudge's Hunch". The arms overhead seated stretch called "Fluorescent Salutation". The hand out position used to catch the fire door so it didn't slam and bother everyone. That was "Worrier's Pose". My current pose was called "Nuclear Fallout".

And again the news offered no news: On CNN, a rerun of Larry King interviewing the widowed and the suffering. On CNN2, a rerun of Larry King interviewing a fatherless son. On CNN3, a rerun of Flight 11 flying toward the first tower, in slow motion. On CNN4, a rerun of the tower collapsing, in slow motion, and again the towers fell, again people jumped and died. On CNN5, a rerun of Larry King interviewing a motherless daughter, a daughterless father, interviewing the motherless, fatherless, wifeless, husbandless, childless, shameless--disgusted, Bill pressed POWER and beheaded King, exiled CNN, and the world went dark. They sat relieved in the silence and dark. Not much road traffic now, but somewhere in the distant overhead the honk and flap of southbound geese, instinct bound, in vees for victory. The turkey was still on the table; the sides were still out. Let all who are hungry come and eat. Let all who are tired come home.

I was held tight, wound round with wire, I couldn't breathe, and I had to run. I threw the sweater on the floor and went out the door and down to the creek where I always went. Jonas found me after a while and we lay there together, protected from the rain by the trees crowding overhead, dim and rich in the kind of knowing, possessive way trees have of pressing closer. I looked back at the trees and listened to the soft sound of the water. There was no cousin, no Charles Blackwood, no intruder inside. [...] I fell asleep listening to Jonas, just as the shadows were coming down. Sometime during the night Jonas left me to go hunting, and I woke a little when he came back, pressing against me to get warm. "Jonas," I said, and he purred comfortably. When I woke up the early morning mists were wandering lightly along the creek, curling around my face and touching me. I lay there lughing, feeling the almost imaginary brush of the mist across my eyes, and looking up into the trees.

I was held tight, wound round with wire, I couldn't breathe, and I had to run. I threw the sweater on the floor and went out the door and down to the creek where I always went. Jonas found me after a while and we lay there together, protected from the rain by the trees crowding overhead, dim and rich in the kind of knowing, possessive way trees have of pressing closer. I looked back at the trees and listened to the soft sound of the water. There was no cousin, no Charles Blackwood, no intruder inside. [...] I fell asleep listening to Jonas, just as the shadows were coming down. Sometime during the night Jonas left me to go hunting, and I woke a little when he came back, pressing against me to get warm. "Jonas," I said, and he purred comfortably. When I woke up the early morning mists were wandering lightly along the creek, curling around my face and touching me. I lay there laughing, feeling the almost imaginary brush of the mist across my eyes, and looking up into the trees.

Hullo,” he said sleepily, rubbing a hand along his jaw. He’s here in my room, right in the middle of the afternoon. Great God, there’s a boy in my bed in my room- I came to life. “Get out!” He yawned, a lazy yawn, a yawn that clearly indicated he had no intention of leaving. In the moody gray light his body seemed a mere suggestion against the covers, his hair a shaded smudge against the paler lines of his collar and face. “But I’ve been waiting for you for over an hour up here, and bloody boring it’s been, too. I’ve never known a girl who didn’t keep even mildly wicked reading material hidden somewhere in her bedchamber. I’ve had to pass the time watching the spiders crawl across your ceiling.” Voices floated up from downstairs, a maids’ conversation about rags and soapy water sounding horribly loud, and horribly close. I shut the door as gently as I could and pressed my back against it, my mind racing. No lock, no bolt, no key, no way to keep them out if they decided to come up… Armand shifted a bit, rearranging the pillows behind his shoulders. I wet my lips. “If this is about the kiss-“ “No.” He gave a slight shrug. “I mean, it wasn’t meant to be. But if you’d like-“ “You can’t be in here!” “And yet, Eleanor, here I am. You know, I remember this room from when I used to live in the castle as a boy. It was a storage chamber, I believe. All the shabby, cast-off things tossed up here where no one had to look at them.” He stretched out long and lazy again, arms overhead, his shirt pulling tight across his chest. “This mattress really isn’t very comfortable, is it? Hark as a rock. No wonder you’re so ill-tempered.” Dark power. Compel him to leave. I was desperate enough to try. “You must go,” I said. Miraculously, I felt it working. I willed it and it happened, the magic threading through my tone as sly as silk, deceptively subtle. “Now. If anyone sees you, were never here. You never saw me. Go downstairs, and do not mention my name.” Armand sat up, his gaze abruptly intent. One of the pillows plopped on the floor. “That was interesting, how your voice just changed. Got all smooth and eerie. I think I have goose bumps. Was that some sort of technique they taught you at the orphanage? Is it useful for begging?” Blast. I tipped my head back against the wood of the door and clenched my teeth. “Do you have any idea the trouble I’ll be in if they should find you here? What people will think?” “Oh, yes. It rather gives me the advantage, doesn’t it?” “Mrs. Westcliffe will expel me!” “Nonsense.” He smiled. “All right, probably she will.” “Just tell me that you want, then!” His lashes dropped; his smile grew more dry. He ran a hand slowly along a crease of quilt by his thigh. “All I want,” he said quietly, “is to talk. “Then pay a call on me later this afternoon,” I hissed. “No.” “What, you don’t have the time to tear yourself away from your precious Chloe?” I hadn’t meant to say that, and, believe me, as soon as the words left my lips I regretted them. They made me sound petty and jealous, and I was certain I was neither. Reasonably certain.

His fingers unhooked from hers, following that same path up her arm, and then back down it again. The feeling was so distracting, so good, so sweet against her clammy skin. She didn't choose a piece from her repertoire; Etta gave herself over to the notes that started streaming through her mind, rising from somewhere deep inside of her. The melody of her heart had no name; it was quick, and light. It rolled with the waves, falling as the breath left his chest, rising as he inhaled. It was the rain sliding down the glass; the fog spreading its fingers over the water. The creaking of a ship's great body. The secrets whispered by the wind, and the unseen life that moved below. It was the flame against the candle. Nicholas's arm was a map of hard muscles and delicate sinews, heartbreakingly perfect. She wondered if he could hear her humming the piece against his skin over the droning roars overhead. Maybe. His free hand skimmed up her skin, leaving a trail of sparks in its wake. With the world blacked out around them, she could catalog all over her senses, capture this moment in the warm darkness forever. He brushed back the loose hair across her forehead, cheek, the corner of her lips, her jaw, and she knew it had to be the same for him, that they'd never been so aware of another person in their entire lives. She released his arm, and he drew it up around her, guiding both of them down so they were on their sides, their heads cushioned by the bag, his jacket drawn over them. Etta understood that here, in the darkness, they'd found a place beyond rules; a place that hung somewhere between the past and the future. This was a single moment of possibility. The clattering of the attack from above faded as he rested his forehead against hers, his thumb lightly stroking a bruise on her cheek. She traced his face - the straight nose, the high, proud cheekbones, the full curve of his lips. His hand caught her there, taking it in his own; he pressed a hard, almost despairing kiss to it. But when she tilted her face up, half - desperate with longing, her blood racing, Nicholas pulled back; and although Etta could feel him beside her, his heart pounding, his ragged breath, it was as if he had disappeared into the thundering dark.

Asha drops to her knees, gathering up the limp little body in her arms, frantically pressing her hands to the places that are bleeding. She looks across at where the BeiTech troops are mustered, her face painted with ash and blood and grime. "She's just a little girl!" she screams. Silence. "She didn't ask for this! None of us asked for this! We're just people. You used to be too, remember that? How do you sleep at night? How do you live with yourself? Is this what doing your duty looks like?" She's rocking, her body curled over Katya's, the whole field paralyzed by her fury, by the force of her will. Not one of them moves - not a soldier, not a miner. Even the fighters overhead have somehow vanished, their attentions turned elsewhere for this moment. "You're people," Asha shouts again, her voice breaking. "Every one of you has a conscience. How about your duty to that?" It's impossible to know what the BeiTech pounders make of her words. They're all hidden behind their ATLAS rigs, faceless, indistinguishable from one another. As if by making themselves all the same, they're relinquishing the humanity she's trying to force upon them.

Before she could think of what to say, he grasped the axe and turned toward her, his face a mass of angles in the lanternlight. "Step back." This was a man who expected to be heeded. He did not wait to see if she followed his direction before he lifted the axe high above his head. She pressed herself into the corner of the dark room as he attacked the furniture with a vengeance, her surprise making her unable to resist watching him. He was built beautifully. Like a glorious Roman statue, all strong, lean muscles outlined by the crisp linen of his shirtsleeves when he lifted the tool overhead, his hands sliding purposefully along the haft, fingers grasping tightly as he brought the steel blade down into the age-old oak with a mighty thwack, sending a splinter of oak flying across the kitchen, landing atop the long-unused stove. He splayed one long-fingered hand flat on the table, gripping the axe once more to work the blade out of the wood. He turned his head as he stood back, making sure she was out of the way of any potential projectiles- a movement she could not help but find comforting- before confronting the furniture and taking his next swing with a mighty heave. The blade sliced into the oak, but the table held. He shook his head and yanked the axe out once more, this time aiming for one of the remaining table legs. Thwack! Penelope's eyes went wide as the lanternlight caught the way his wool trousers wrapped tightly around his massive thighs. She should not notice... should not be paying attention to such obvious... maleness. But she'd never seen legs like his. Thwack! Never imagined they could be so... compelling. Thwack! Could not help it. Thwack!

His grip tightened and he closed the distance between us, his mouth catching mine in a kiss that made my aching heart throb with the most painful kind of hope. I gripped his shirt in my fists and dragged him closer as I kissed him like the sky might cave in if I didn’t, even though it was more likely that it would if I did. Thunder crashed like an explosion overhead, freezing cold rain pelted down on us and lightning slammed into the ground behind us. But I didn’t care. I would gladly take the rage of the heavens in payment for this moment in his arms. Darius pulled me closer, growling hungrily as his tongue pushed into my mouth and he kissed me savagely, filthily, desperately. I pushed up onto my tiptoes, my body pressing flush to his as I wound my arms round his neck and my heart pounded to a brutal beat like it wanted to force its way out ofmy chest and meet with his. Lightning struck the ground so close that a crackle of electricity danced up my spine. I flinched, but my grip on Darius only tightened. I dropped the barriers on my magic and Darius’s power flooded through me on a tide of ecstasy as we merged our essences together. We were meant to be together like this, it was painted beneath my skin and through my veins, even my magic ached for him and yearned for the caress of his power. Thunder boomed and I growled in defiance, lifting my hand to cast a shield of solid air magic around us, cutting off the storm completely. Darius’s magic flowed alongside mine into the shield, the strength of our will blocking out the will of the stars. The earth rocked savagely beneath our feet and we fell. Darius kept ahold of me as he hit the ground on his back and I tumbled aside for a moment, but I wasn’t going to let them drive us apart. I shoved myself to my knees, crawling over his legs as he pushed up on his elbows and kissed me again. His fingers slid through my wet hair and his stubble grazed my skin as he kissed me so hard it was bruising, punishing, branding and yet it wasn’t enough. My heart was aching, tears pricking the backs of my eyes as I fought to keep hold of him while the storm hammered against our magic, determined to tear us apart again. I poured magic from my body to hold the shield as rain slammed against it so hard that the air rattled around us. Darius dragged me against him and I could feel how much he wanted me in every hard line and ridge of his body. We were both drenched, covered in mud and utterly incapable of giving one shit about it. Lightning slammed into the shield and I gasped as it almost buckled, breaking our kiss as I looked up at the black sky above us. More lightning split the clouds apart, striking the ground all around us again and again, making the earth rock even more violently. As a second bolt hit our shield, I almost lost control of it and I could feel my power waning as I threw everything I had into maintaining it. We only had seconds before it was going to collapse and I reached out to catch Darius’s jaw in my grip, looking into his dark eyes with a pang of longing. “I’m sorry I did this to us,” I breathed. I might not have been sure everything between us was fixed yet, but I was beginning to believe it could be and I was starting to think I’d made the wrong choice when I’d been offered it. “It wasn’t you,” he replied, pain flickering though his gaze. “It was both of us,” I disagreed, tears mixing with the rain on my cheeks. (Tory)

As it turns out, skiing trips are pretty bloody annoying anyway. It’s mostly about queuing, skiing. You queue to get your breakfast in the stupid wooden hotel, you queue to get on the minibus or find a taxi to take you to the stupid skiing place at the bottom of the stupid hill. You queue to buy a pass, which you lose later in the day and then you get down to the serious queuing, at the point where you get on the lift at the bottom of the mountain to take you to the top. This, technically, isn’t queuing, it’s something more akin to fighting, so I preferred this bit. You hang around in a big crowd on a sort of train platform. Except there are no tracks, just a big wire overhead. Eventually, the cable car device lumbers into view and disgorges a load of really annoying people with stupid smiles under their stupid hats on to the other side of the platform. The car never stops; it just swings around the bottom of the platform on a huge, horizontal wheel until it comes up the side on which you and several million Germans are loitering, ready to get on board. Then there is a really massive fight, lots of shouting, some vicious pushing and, the next thing you know, you’re on the cable car, face pressed to the frosted glass, staring through it at crying kids back on the platform, disappointed mothers and bereft lovers waving mournfully as the other half of their life is transported away on the carriage that someone, usually you, prevented them from getting on by elbowing them in the face and jabbing a ski pole into their groin. It’s really rather good fun. But only that part is fun; the rest of it is terrible.

He knew no matter what he did while Jackson was President, his job was safe, for he was there for one specific task, one the American public could never know about, one that even his own wife knew nothing about. One that had been handed down to him by his own father. He pressed the talk button. “Masters.”  “Sir, we have an Umbra Gamma Prime document here for immediate review.” “I’ll be right there.” He hung up the phone and pressed the button to lower the glass partition separating him from the driver. “Jerry, turn us around, I need to get back to the office, fast.” His chauffeur of many years radioed the escort vehicles as he raised the partition, picked up his glass and gripped the overhead handhold. The mini-motorcade’s lead Lincoln Navigator cut left, jumped the median and blocked oncoming traffic. The Town Car limo locked up its brakes and followed, jostling its well-prepared VIP as the trailing Navigator cut across, assuming the role of lead vehicle. All three vehicles turned on their lights and sirens, leaving a trail of burnt rubber, smoke and a dozen confused drivers in their wake. Umbra Gamma Prime. It was one of the highest classifications of Top Secret there was in his business. In fact he had never had one cross his desk since he had taken the job, despite dealing with countless terrorist threats—both domestic and abroad—and having sent teams across the world in secret.

You’re really going to kick me out?” “Yes, I really am.” Mrs. Wattlesbrook folded her arms. Jane bit her lip and bent her head back to look at the sky. Funny that it looked so far away. It felt as if it were pressing down on her head, shoving her into the dirt. What a mean bully of a sky. Much of the household was present now. Miss Heartwright was huddled with the main actors, whispering, like rubberneckers shocked at a roadside accident but unable to look away. A couple of gardeners strolled up as well, tools in hand. Martin wiped his brow, confusion (sadness?) heavy on his face. Jane was embarrassed to see him, remembering how she’d ended things, and feeling less than appealing at the moment. The whole scene was rather Hester Prynne, and Jane imagined herself on a scaffold with a scarlet C for “cell phone” on her chest. She realized she was still holding her croquet mallet and wondered that no one felt threatened by her. She hefted it. Would it be fun to bash in a window? Nah. She handed it to Miss Charming. “Go get ‘em, Charming.” “Okay,” Miss Charming said uncertainly. “If you would be so kind as to step into the carriage,” said Mrs. Wattlesbrook. Curse the woman. Jane had just started to have such fun, too. Why didn’t one of the gentlemen come forward to defend her? Wasn’t that, like, their whole purpose of existence? She supposed they’d be fired if they did. The cowards. She stood on the carriage’s little step and turned to face the others. She’d never left a relationship with the last word, something poetic and timeless, triumphant amid her downfall. Oh, for a perfect line! She opened her mouth, hoping something just right would come to her, but Miss Heartwright spoke first. “Mrs. Wattlesbrook! Oh dear, I have only now realized what transpired.” She lifted the hem of her skirts and minced her way to the carriage. “Please wait, this is all my fault. Poor Miss Erstwhile was only doing me a favor. You see, the modern contraption was mine. I did not realize I had it until I arrived, and I was so distressed, Miss Erstwhile kindly offered to keep it for me among her own things where I would not have to look upon it.” Jane stood very still. She thought to wonder what instinct made her body rigid when shocked. Was she prey by nature? A rabbit afraid to move when a hawk wheels overhead? Mrs. Wattlesbrook had not moved either, not even to blink. A silent minute limped forward as everyone waited. “I see,” the proprietress said at last. She looked at Jane, at Miss Heartwright, then fumbled with the keys at her side. “Well, now, ahem, since it was an accident, I think we should forget it ever happened. I do hope, Miss Heartwright, that you will continue to honor us with your presence.” Ah, you old witch, Jane thought. “Yes, of course, thank you.” Miss Heartwright was in her best form, all proper feminine concern, artless and pleasant. Her eyes twinkled. They really did. Everyone began to move off, nothing disturbing left to view. Jane caught a glimpse of Martin smiling, pleased, before he turned away. “I’m so sorry, Jane. I do hope you will forgive me.” “Please don’t mention it, Miss Heartwright.” “Amelia.” She held Jane’s hand to help her descend from the carriage. “You must call me Amelia now.” “Thank you, Amelia.” It was such a sisterly moment, Jane thought they might actually embrace. They didn’t.

You can think of the snatch as a clean to the point above your head. Do not even think about taking it on until you have mastered one arm swings and cleans! Stand over a kettlebell, your feet about shoulder width apart, your weight on your heels. Inhale, arch your back, push your butt back, and bend your knees. Reach for the bell with one hand, the arm straight, while keeping the other arm away from your body (initially you may help yourself by pushing with the free hand against your thigh but it is considered ‘no class’ by most gireviks). Swing the bell back and whip it straight overhead in one clean movement. Note that the pulling arm will bend and your body will shift to the side opposite to the weight. But you do not need to worry about trying to do it that way; just pull straight up and your body will find an efficient path in a short while. Do not lift with your arm, but rather with your hips. Project the force straight up, rather than back—as in a jump. You may end up airborne or at least on your toes. It is OK as long as you roll back on your heels by the time the bell comes down. Dip under the K-bell as it is flipping over the wrist. Absorb the shock the same way you did for cleans. Fix the weight overhead, in the press behind the neck position for a second, then let it free fall between your legs as you are dropping into a half squat. Keep the girya near your body when it comes down. As an option, lower the bell to your shoulder before dropping it between the legs. Ease into the one arm power snatch because even a hardcore deadlifter’s hamstrings and palms are guaranteed to take a beating. Especially if your kettlebells are rusty like the ones I trained with at the ‘courage corner’. It was a long time after my discharge before my palms finally lost their rust speckled calluses. Unlike the deadlift, the kettlebell snatch does not impose prohibitively strict requirements on spinal alignment and hamstring flexibility. If you are deadlifting with a humped over back you are generally asking for trouble; KB snatches let you get away with a slightly flexed spine. It is probably due to the fact that your connective tissues absorb shock more effectively when loaded rapidly. Your ligaments have wavy structures. A ballistic shock—as long as it is of a reasonable magnitude—is absorbed by these ‘waves’, which straighten out like springs.

WORKOUT #1 1. Double arm swing to warm up. –x20 2. Military press (strict). –x10 3. Clean and push press. –x10 4. Cleans. –x10 5. One arm side press. –x5 (each side) 6. Overhead one arm squats. –x10 7. Lunges. –x20 8. Sumo deadlifts. –x20-50 9. Wrestler’s bridge press. –x10 10. Turkish get ups. –x5 (each side) 11. Janda or Ab Pavelizer situps. 12. Chin up ladders. –alternate with a partner. The circuit is done with no rest between exercises for one set of the above repetitions with kettlebells that weight about 23.6 kilograms or 52 pounds each. The workout is under 15.00 and I attempt to lessen the time every workout. Zack and Steve Maxwell are ready to take on their kettlebells.

SPECULATION In the coolness here I care Not for the down-pressed noises overhead, I hear in my pearly bone the wear Of marble under the rain; nothing is truly dead, There is only the wearing away, The changing of means. Nor eyes I have To tell how in the summer the mourning dove Rocks on the hemlock’s arm, nor ears to rend The sad regretful mind With the call of the horned lark. I lie so still that the earth around me Shakes with the weight of day; I do not mind if the vase Holds decomposed cut flowers, or if they send One of their kind to tidy up. Such play I have no memories of, Nor of the fire-bush flowers, or the bark Of the rough pine where the crows With their great haw and flap Circle in kinned excitement when a wind blows. I am kin with none of these, Nor even wed to the yellowing silk that splits; My sensitive bones, which dreaded, As all the living do, the dead, Wait for some unappointed pattern. The wits Of countless centuries dry in my skull and overhead I do not heed the first rain out of winter, Nor do I care what they have planted. At my center The bone glistens; of wondrous bones I am made; And alone shine in a phosphorous glow, So, in this little plot where I am laid.

You don’t need more than a handful of exercises to build a bigger, stronger body. In fact, to get started, you need to learn only four basic lifts—squat, bench press, overhead press, and deadlift

You’re not running again,” he growled before pouncing up onto the table. I shrieked, stumbling backwards as he leapt towards me. I threw my shoes at him and they bounced off of his chest making him pause in surprise. He barked a laugh then lunged at me, faster than was humanly possible. He caught my waist and I squealed as he pushed me back against a heavy bookcase which stood along the wall. My hands landed on his shoulders like I was going to push him off of me but I didn’t. “Cheat,” I breathed as my heart pounded. “Only a little,” he admitted. Before I could say anything else, he leaned forward and kissed me. My heart leapt, my skin tingled and my traitorous body gave in to his demand. I was supposed to hate him. I was supposed to be shoving him off of me and slapping him and telling him to stay the hell away from me. I definitely shouldn’t have been pulling him closer, my hands fisting in the material of his shirt, my lips parting to admit his tongue. I could still taste blood from where I’d bitten my lip and he obviously could too, a groan of desire escaping him as I felt a soft tug on my magic from the welt on my lip. Why am I always a sucker for the bad guys? And why does it always feel so good? The heat of his kiss lit me up and I gave up on any thoughts of pushing him away. It wasn’t like I was giving him my heart anyway. Just a kiss... or maybe two... Caleb’s hands slid into my hair and I arched my back, pressing my body against his. His grip tightened in my hair and he dragged my head backwards, breaking our kiss as he moved his mouth down my neck, teasing with the idea of biting me, his fangs flirting with my flesh. My body was alight with his proximity and I moaned, urging him on. I didn’t want this to stop even if I really should have. Caleb withdrew just enough to look into my eyes and the heat I saw in his gaze made my toes curl. “You wanna play another game, sweetheart?” he asked, his voice deep. “What do I get if I win?” I breathed. “I think this game will have two winners,” he promised. My gaze roamed over his face hungrily but then I glanced at the open door. This really wasn’t the best place for us to be making out... or doing anything else either. “I can sort that,” he said, taking one hand off of me and casting magic at the door. A long vine curled across the carpet before pushing the door closed and winding itself around the handle to lock it. An orb of orange light flickered into existence overhead as we were plunged into darkness, casting shadows over his stunning features. He aimed his palm at the ceiling next and I felt a wave of magic wash over me. “Silencing bubble, so we don’t have to hold back,” he explained. I looked into his eyes, wondering if I was really going to do this with him. Heat was curling its way through my body, lighting me up with desire for this beast before me and I decided to act on it before I had the chance to question my decision. (tory)

A god of war is also the god of those who are caught in the wheel of eternal struggle, who fight on despite knowledge of certain defeat, who stand with their companions against spear and catapult and gleaming metal, armed with only their pride, who strive and assay and press and toil, all the while knowing that they cannot win.’ ‘You are not only the god of the strong, but also the god of the weak. Courage is better displayed when it seems all is lost, when despair appears the only rational course.’ ‘True courage is to insist on seeing when all around you is darkness.’ And Fithowéo stood up and ululated. As his voice filled the cave walls and bounced back to his ears, he seemed to see the stalactites hanging overhead like bejeweled curtains, the stalagmites growing out of the ground like bamboo shoots, the bats careening through the air like battle kites, the night-blooming orchids and cave roses blooming like living treasure—the cave was filled with light. The god of war laughed and bowed down to the orchid and kissed her. ‘Thank you for showing me how to see.’ ‘I am but the lowest of the Hundred Flowers,’ said the orchid. ‘But the tapestry of Dara is woven not only from the proud chrysanthemum or the arrogant winter plum, the bamboo who holds up great houses or the coconut who provides sweet nectar and pleasing music. Chicory, dandelion, butter-and-eggs, ten thousand species of orchids, and countless other flowers—we have no claim to the crests of the great noble families, and we are not cultivated in gardens and not gently caressed by the fingers of great ladies and eager courtiers. But we also fight our war against hail and storm, against drought and deprivation, against the sharp blade of the weeding hoe and the poisonous emanations of the herbicide-sprayer. We also have a claim on time, and we deserve a god who understands that every day in the life of the common flower is a day of battle.’ And Fithowéo continued to ululate, letting his throat and ears be his eyes, until he strode out of the cave, emerged into the sunlight, and picked up two pieces of darkest obsidian and placed them in his eye sockets so that he had eyes again. Though they were blind to light, they sowed fear into all who gazed into them.

Push press. The push press is identical to the press but includes a leg drive. The lift initiates from the legs and is completed through the arm and hand. This allows more diversified conditioning in addition to significantly increasing the ability to work at higher volume and intensity. Once you find the max load you can use in the press, the use of your legs will allow you to do more than you can in a strict press. The use of the legs also allows greater endurance because you are distributing effort over more of your body. To perform this exercise, clean the kettlebell to your chest (see figure 7.20a). Load the stance by sinking your knees downward as you compress your rib cage (see figure 7.20b). Immediately follow the slight downward knee bend with fast and explosive lifting, pressing your feet vigorously into the ground (see figure 7.20c). From the extension of the legs, the kettlebell will already be more than halfway to the top. Complete the lift by pressing through the triceps into the overhead lockout position, identical to the top position of the press (see figure 7.20d). To drop the kettlebell back to your chest, rise up slightly on your toes as you move your body back in order to allow the kettlebell to fall straight down the chimney (see figure 7.20e). Your feet are planted again as the kettlebell reaches your chest and your elbow slides on top of your hip (see figure 7.20f). When performing this exercise, use anatomical breathing with four breathing cycles. Starting from the rack position, inhale deeply before the initial compression, and then exhale as you drop into a half squat. Inhale as you extend the legs and bump with the rib cage, and exhale as you lock out. Take one full breath cycle while in lockout and add more recovery breaths if needed. Inhale as you deflect the trunk backward to drop the kettlebell, and exhale as the kettlebell lands back in the rack position.

Snatch. The kettlebell snatch is a total-body exercise with special emphasis on the entire posterior chain. It simultaneously develops strength, explosiveness, structural integrity, cardiorespiratory capacity, and virtually every attribute on the athletic continuum. There are six stages to the snatch: Inertia swing Acceleration pull with hip and trapezius Hand insertion deep into the handle Overhead lockout Direction change into the drop Grip change into the backswing To perform this exercise, with the kettlebell on the floor in front of you, load your hips and grip the kettlebell with your fingers as you would for the swing (see figure 7.21a). Swing the kettlebell back between your legs as you begin to stand, further loading the hips (see figure 7.21b). As with the swing and clean, various thumb positions can be used in the downswing and upswing portion of the snatch. The most common is to rotate the thumb back at the end of the downswing and transition to a 45-degree angle (thumb up) at the beginning of the acceleration pull. Keep your arm connected to your body and extend your knees and hips, allowing the inertia of the kettlebell to pull your arm forward (figure 7.21c). Just as the arm begins to separate from the body, accelerate the kettlebell vertically as fast as you can by rapidly pulling with the hip, followed by a shrug of the trapezius. If you are snatching with your right hand, push forcefully with your left leg, pull back your right hip, and shrug with your right trapezius (see figure 7.21d). As the kettlebell is accelerating upward, release your fingers and insert your palm deeply into the handle (see figure 7.21e). Allow the momentum to carry the kettlebell all the way to the top and lock out your arm in the fully extended elbow position (see figure 7.21f). This overhead lockout position is identical to the overhead position in the push or push press (thumb facing back, no or minimal rotation). To drop the kettlebell back down, first shift your weight to the opposite foot (if snatching with the right hand, shift to the left foot) and lean your upper body back (see figure 7.21g). Keep your hips and torso extended maximally and let your triceps connect to your torso. Finish the downswing by changing grips and pulling your hand back to catch the handle with your fingers (see figure 7.21h), and tighten the fingers as you follow the kettlebell between your legs into the backswing (see figure 7.21i). Use the rhythmic motion to continue the snatch for the desired repetitions.

Single press. The single press is a total upper-body movement that is the beginning progression for more advanced overhead exercises. It teaches proper alignment in the overhead position while simultaneously conditioning the arms, shoulders, and back, and it is the foundational lift for vertical pushing or pressing movements. To perform this exercise, clean a single kettlebell to your chest into the rack position (see figure 7.19a). This is the start position for the press. Before pressing up, compress your rib cage on the side of the pressing arm. As you recoil to the downward compression, press the kettlebell directly up until your elbow is completely extended in the lockout position (see figure 7.19b). In this overhead position, the optimal position of the hand and shoulder is such that your thumb is pointing directly back. A slight rotation of the palm is acceptable, but avoid overrotating so that you have the most efficient path, which is a straight line. Any additional rotation or deviation from the straight line is wasted effort and nonoptimal alignment. To lower the kettlebell, move your body back slightly so that the kettlebell can fall directly down the centerline and all the way to the hip (see figure 7.19c) and back to the rack position to complete the lift (see figure 7.19d). The drop from the overhead lockout position back to rack position should be a smooth, relaxed movement. Imagine you are being supported from a string and a puppeteer is lifting your arm and kettlebell. When the string is cut, the kettlebell just free-falls back to the rack position. With practice you will be able to absorb the force from the drop so that the kettlebell smoothly slides into place. When performing this exercise, use anatomical breathing with four breathing cycles. Starting from the rack position, inhale deeply before the initial compression, and then exhale as you drop or flex your thoracic spine. Inhale as you bump with the rib cage, and exhale as you lock out. Take one full breath cycle while in lockout and add more recovery breaths if needed. Inhale as you begin to drop the kettlebell, and exhale as it lands back in the rack position.

Crossing the Golden Gate Bridge represents a transition, in the metaphysics of the region, there to be felt even by travelers unwary as Zoyd. When the busful of northbound hippies first caught sight of it, just at sundown as the fog was pouring in, the towers and cables ascending into pale gold otherworldly billows, you heard a lot of ''Wow,'' and ''Beautiful,'' though Zoyd only found it beautiful the way a firearm is, because of the bad dream unreleased inside it, in this case the brute simplicity of height, the finality of what swept below relentlessly out to sea. They rose into the strange gold smothering, visibility down to half a car length. . . . Trees. Zoyd must have dozed off. He woke to rain coming down in sheets, the smell of redwood trees in the rain through the open bus windows, tunnels of unbelievably tall straight red trees whose tops could not be seen pressing in to either side. . . . The storm lashed the night, dead trees on slow log trucks reared up in the high-beams shaggy and glistening, the highway was interrupted by flooding creeks and minor slides that often obliged the bus to creep around inches from the edge of Totality. Aislemates struck up conversations, joints appeared and were lit, guitars came down from overhead racks and harmonicas out of fringe bags, and soon there was a concert that went on all night, a retrospective of the times they'd come through more or less as a generation, the singing of rock and roll, folk, Motown, fifties oldies, and at last, for about an hour just before the watery green sunrise, one guitar and one harmonica, playing the blues.

My eyes were already closing but to my surprise, the wolf came around the bed and hopped up, taking the other side. “Hey now,” I protested, trying to sit up and failing. “You can’t… can’t do that. Fur on… the sheets. Victor will be… pissed.” But the wolf wasn’t budging. And at this point, neither was I. I barely had strength to roll over, let alone try to push him off the bed. With a sigh, I gave up. Let him stay—there was nothing I could do about it now. My eyes closed but I was cold. Marshalling my flagging strength, I tried for a minute to get under the covers but I couldn’t… they were tucked in too tightly. Whoever had taught Victor to make a bed must have been into hospital corners. With a little moan, I curled in on myself, trying to tuck my arms and legs into the white t-shirt I still wore and gather a little warmth. Cold… so cold. It was the story of my undead life. Ever since I had been turned, I could never seem to get warm enough, no matter what I did. To my sleepy surprise, the wolf seemed to understand my problem. He scooted closer to me, pushing his long furry back against my front until I found my face buried in his ruff. And oh, he was so warm. With a little sigh of contentment, I wound my arms around his furry neck and pressed closer, letting the delicious animal heat penetrate to my bones. His fur tickled my nose but I didn’t care. He smelled wild and yet, somehow familiar. Like fur and leather and sunlight in the woods. Speaking of sunlight, I could feel the sun rising to full glory overhead and I couldn’t stay awake any longer. Between my terrible weariness and the delicious feeling of finally being warm, I couldn’t hold my eyes open anymore. I nestled closer to the wolf and let sleep claim me.

Josefina had grown up hearing tales of treasures hidden by thieves, gold mines with secret entrances, jars of coins buried by old men afraid of being robbed. She’d always enjoyed these legends, shared by good storytellers when shadows were long and imaginations ran high. She’d never heard of anyone actually finding lost treasure. But she’d never seen a map marked with landmarks and strange sketches, either. Josefina tried to push the image of the map from her mind so that she could go to sleep, but it was no use. Finally, afraid she might wake her sisters, she got up. Wrapping her rebozo around her shoulders against the cool night breeze, she tiptoed out of the sala. She lit a candle and crept to the storeroom where she and Teresita kept their remedios and dyes. Josefina loved the musty-spicy smells of the plant bundles hanging from poles overhead. She loved seeing bins and gourds and baskets filled with supplies that might help ward off illness or cure disease. Sitting on a banco, she savored the peaceful stillness. She could feel her muscles relaxing. Soon she would be ready for sleep. Then an unexpected sound jerked Josefina upright. The candle fell to the hard earthen floor and snuffed out. In the sudden darkness, Josefina strained to hear the sound that had disturbed her. There it was again! A faint crying sound. Was one of her sisters awake? Was Francisca in the courtyard, weeping for Ramón? Josefina cocked her head, but when she heard the sound again, she was sure it came from outside the house. Josefina stepped closer to the window, carefully avoiding a basket of pumpkin stems. Pressing a palm against the wall, she held her breath. And the sound came again, drifting through the open window above her head—a woman’s sob, low and full of anguish. Josefina’s bones turned to ice. Only one woman roamed at night, weeping and wailing: the ghost, La Llorona!

So now that you’re in like with me, do you think we should start color coordinating our outfits?” She rolled her eyes and groaned. During the last half hour of our car ride, I’d hounded her about her confession. Mostly because I liked to see her squirm. Well, and because she liked me. I was freaking stoked. So I teased her about everything from the necessity of pet names to the value of posting couples’ selfies on various forms of social media to suggestions about our “celebrity” name—I was rooting for Macity. “For what it’s worth, I’m in serious dislike of you right now.” I laughed, enjoying this way too much. “We should also start having sleepovers…since you’re in like with me.” She pressed her palms to her forehead then dragged them down her face. “Oh. My. God. I’m going to kill you before we even make it out of this car.” “Tomorrow I’ll run to the store and get extra toothbrushes so we can keep them at each other’s places. Should I get his and hers towels too?” She banged her head on the headrest. “Too soon?” I pulled into the parking lot of the marina. “Okay, only toothbrushes.” “I’m going to murder you with that fucking toothbrush if you don’t stop saying ‘in like’ with you.” I parked the car. “You started it.” The overhead light popped on as I got out. “Mason!” I laughed as the car door shut. Grumbling, she got out, and I greeted her on the passenger side. “One more, then I promise I’m done.” I shut her door and pushed her up against it. “I’m happy you’re finally in like with me because I’ve been in like with you for a while

I am with Victor, the two of us holding hands and laughing and somehow I know it is in the future—whether years or weeks, I can’t say. We are walking along the beach at noon—the sun hot and bright overhead, the sunshine warming my skin as it hasn’t in many long years. I look up at it, squinting the way you do on a bright day, but I am not afraid. The sun is no longer my enemy but a warm, benevolent friend. Victor says something I can’t hear. I looked over and asked him to repeat it. “I said, I think she’s hungry…” “Who?” I ask but then I look down and realize I am pushing a baby stroller. Victor is already kneeling on the sandy beach, cooing to whoever is inside the stroller. “Daddy’s little princess is hungry?” he says, picking up a baby who looks to be about one and a half years old. He brings her to me and I look at her in wonder. She has Victor’s big chocolate brown eyes and my dark brown hair. Her little face is heart shaped and delicate with a button nose and a sweetly pursed candy pink mouth—perfect in every way. “She’s beautiful,” I whisper, in awe of the precious little girl. “Just like her mom,” Victor says proudly. He holds her out to me and she puts up chubby little arms, eager for me to take her. “Momma!” she says when I hold her. She nuzzles close and presses her chubby little cheek to mine. “Momma… love you.” “Oh, sweetie,” I whisper, holding her tight. “I love you too. Momma loves her little girl so much.” Victor puts his arms around both of us. “And I love you both. My two sweet girls,” he rumbles and I feel loved and protected and perfect in every way. The waves shush along the beach, the sand is rough and warm under my feet, my little girl is safe in my arms and my husband loves me—loves both of us completely. The sun beams down on us like a golden blessing and I feel a joy like I have never known, a joy I never expected to feel after Celeste… after she… she…

The rule of the vital few says that the minority of things matter a great deal and the majority of things don’t matter a lot. The key is to focus on just a couple of crucial things and disregard the rest. Your task becomes manageable again, and you keep going with much less effort. When you apply this rule during the stage of conscious incompetence, you’ll reduce the risk of giving up. In the case of learning languages, it’s usually the ability to communicate with native speakers – basic sentences and phrases are much more important than proper grammar or getting the intonation right. In the case of building a business, it’s getting your first client, the next one, and the next one. Leave thinking about more complex business tasks for later. In fitness, you don’t have to learn more than a few basic movements (squat, deadlift, bench press, overhead press, chin-up). All the other exercises aren’t necessary for most trainees. Deconstruct each of your goals in a similar way and don’t let the complexity deter you from making progress.

something hard, she presses her lips together just in time to silence a yelp that nearly escapes her throat. “Move!” the guard yells, but marches by without stopping. Finally, Mila senses a structure overhead. They are beneath the main entrance—the arched vehicle gate. A gust of wind lashes at their backs and Mila reaches for her hat to keep it from blowing away. She tugs its brim low over her brow and glances down at Felicia, who is white in the face but whose expression is remarkably calm. Stay focused, Mila reminds herself. You’re so close! Count your steps. One . . . two . . . They creep backward. Three . . .

Till now the evening had been calm, but suddenly the forest grew restless. As I ascended the path out of the river bottom, I could hear branches tossing overhead, and leaves thrashing. When I emerged into fields a brisk breeze pressed my cheek. Ragged herds of dragon-clouds galloped past the moon. I reached the narrow blacktopped road that ran between the inn and Mortestow. Suddenly a compulsion came upon me, despite the wildness of the night, to continue up on to the cliffs.

On the flight back to Detroit, Nadia dreamed about Baby. Baby, no longer a baby, now a toddler, reaching and grabbing. Pulling at her earrings until she unhooks his chubby fingers. Baby hungry always for her face. Baby growing into a child, learning words, rhyming -at words from a car seat on the way to school, writing his name in green crayon in the front of all his picture books. Baby running with friends at the park, pushing girls he likes on the swing. Baby digging for Indian clay in the sandbox and coming home smelling like pressed grass. Baby flying planes in the backyard with Grandpa. Baby searching for hidden photos of Grandma. Baby learning how to fight. Baby learning how to kiss. Baby, now a man, stepping on an airplane and slinging his bag into the overhead bin. He helps an older woman with hers. When he lands, wherever he's headed, he gets his shoes shined and stares into the black mirror, sees his face, sees his father's, sees hers.

I feel about as stable as the billowing rain clouds overhead. For a brief moment I imagine hugging him. I would wrap my arms around his neck and press my face there, breathing him in. He would bend closer, letting out that tiny little grunt of relief he always made. I want it so intensely it makes my mouth water, and I have to force myself to take a step back.

Suddenly the land around him was wild and endless. He might have once loved this place and its many faces, but he was a stranger to it now. One kilometer stretched into two. The hills turned steep and merciless. He slipped on a slope of shale and cut his knees. He walked for what felt like hours, searching for a road, until afternoon gave way to evening, and the shadows around him turned cold and blue. He had no idea where he was as the stars began to burn. The southern wind blew, carrying a tangle of whispers. Jack was too distracted to pay attention, his heart beating in his throat as a storm broke overhead. He pressed on through mud puddles and streams. It would be easy for a young lass to get lost here, he thought. He reminded himself how much he had grown to hate this place and it’s unpredictability, and he eventually came to a halt, drenched and angry. “Take me!” He dared the spirits who were toying with him. The wind, the earth, the water and the fire. He challenged the glens and the mountains and the bottomless trickling pools, every corner of the isle that sprawled before him, gleaming with rain. The fire in the stars, the whisper of the wind.

Products should be stored 6 to 10 inches above the floor, 2 inches from the wall, and 18 inches from overhead sprinklers.

Once, standing in an open space, he’d seen a commercial airliner pass overhead, on its way from one country to another, the sun golden upon its wings. It seemed incredible to him that there were people inside, drinking wine and eating from plastic trays, pressing a button for the hostess. Did they have any idea what was going on directly below them, a nation devouring itself? He felt like a drowning man watching a ship sail by.

He’d amassed a number of new enemies. They had names like kettle bell, dead lifts, and overhead press. He’d lost many a confrontation with his arch nemesis, squats.

Dawn came in wisps of pink against a blue-gray sky. Through the trees, shafts of misty sunlight formed luminous motes of warmth along the river. Birds sang. Squirrels chattered. The low rush of the water was ceaseless. Loretta woke slowly, aware before she opened her eyes that something was horribly wrong. Amy wasn’t this big. The arm around her was hard and heavy, the warm hand that cupped her breast distinctly masculine. She frowned and wondered where the hairy blanket touching her cheek had come from. Where was the gray down quilt? Why did she hurt everywhere? Through the spikes of her eyelashes, she stared at a gnarled tree root. A breeze stirred the leaves overhead. The moldy floor of the forest blended its musty smell with the rich, tantalizing aroma of coffee. Then the sound of men’s voices drifted to her, the tones conversational, interspersed with an occasional chuckle. Friendly voices. Normal-sounding voices--except for one thing. She couldn’t understand the language. With a start, she remembered. Her sudden gasp of alarm woke the Comanche who held her in his arms. She knew without looking that it was Hunter, the most horrible. His hand tightened reflexively on her naked breast, and his arm hardened to steel around her. He grunted something and nuzzled her neck. Loretta’s first instinct was to grab his hand, but she no sooner tried than she realized that her own were bound behind her. He pressed his face against her hair and took a deep breath. She could tell he was only half-awake by the slow, lazy way he moved. His thumb grazed her nipple, teasing the sensitive tip into an unwilling response. Her body sprang taut as well, jerking with every flick of his fingers. He yawned and pressed closer. Oh, God, help me. 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.

I wish you were going home with me tomorrow.” “I know.” She nearly added Me too, then realized she didn’t. Where would that leave the children? Stephen turned her hand over and ran his thumb across the ring. The wind tugged her hair. A lone seagull cried overhead, floating on the wind, almost stationary. “There was a part of me that hoped you would,” he said. “You know I can’t.” Hadn’t they been through this before? “It won’t be much longer. School will be out in a little over a month. And if the Goldmans buy the property, that’ll expedite things.” “And then what?” “The property would close thirty days from the signing. Maybe you could come for another visit between now and then.” “That’s not what I mean, Meridith.” She knew he referred to the children coming home with her, to their being a family, and she wished so desperately the day had gone better. “Today was a bad day. They’re not normally so quarrelsome, and Ben’s vomiting . . .” The memory was such a horrific end to the day, it was almost funny. She felt a laugh bubbling up inside. “Well, you have to keep your sense of humor around here, that’s for sure.” “I don’t find it funny in the least.” The bubble of laughter burst, unfulfilled. “I appreciate that you want to give them a chance. I’m just trying to say it isn’t always like this.” He looked at her, his eyes intent with purpose. “I didn’t come to bond with the kids, Meridith. I came to remind you what we have together.” He pressed another kiss to her palm. “I love you. I want to spend the rest of my life with you.” Her breath caught, but not because he’d repeated the words he’d spoken when he’d proposed. The other words made a far stronger impression. I didn’t come to bond with the kids. She’d misread the reason for his visit. She’d taken her own wish and transferred it onto him. “We have plans, good ones,” he said. “Save for a home in Lindenwood Park while we focus on our careers for three to five years. By then we’ll have enough to buy that dream home and start a family.” Meridith knotted the quilt material in her fist with the daffodil, clutching the stem against her chest. “I already have a family, Stephen.” His face fell. “They’re not your kids, Meridith. And they’re not mine.” “They’re my siblings. And they have no one else.” “That wasn’t our plan when I asked you to marry me. When you said yes.” “Life doesn’t always go according to plan, Stephen. Things happen. Change happens. I didn’t ask for this.” “I didn’t either. And I’m asking you to put me first. To put us first.” His grip tightened on her hand. “I love you. The future I want for us doesn’t include someone else’s children.” Meridith eased away from him, pulled her hand from his, and stood, even as he tightened his grip. If Stephen’s future didn’t include her siblings, then it didn’t include her either. She

I wish you were going home with me tomorrow.” “I know.” She nearly added Me too, then realized she didn’t. Where would that leave the children? Stephen turned her hand over and ran his thumb across the ring. The wind tugged her hair. A lone seagull cried overhead, floating on the wind, almost stationary. “There was a part of me that hoped you would,” he said. “You know I can’t.” Hadn’t they been through this before? “It won’t be much longer. School will be out in a little over a month. And if the Goldmans buy the property, that’ll expedite things.” “And then what?” “The property would close thirty days from the signing. Maybe you could come for another visit between now and then.” “That’s not what I mean, Meridith.” She knew he referred to the children coming home with her, to their being a family, and she wished so desperately the day had gone better. “Today was a bad day. They’re not normally so quarrelsome, and Ben’s vomiting . . .” The memory was such a horrific end to the day, it was almost funny. She felt a laugh bubbling up inside. “Well, you have to keep your sense of humor around here, that’s for sure.” “I don’t find it funny in the least.” The bubble of laughter burst, unfulfilled. “I appreciate that you want to give them a chance. I’m just trying to say it isn’t always like this.” He looked at her, his eyes intent with purpose. “I didn’t come to bond with the kids, Meridith. I came to remind you what we have together.” He pressed another kiss to her palm. “I love you. I want to spend the rest of my life with you.” Her breath caught, but not because he’d repeated the words he’d spoken when he’d proposed. The other words made a far stronger impression. I didn’t come to bond with the kids. She’d misread the reason for his visit. She’d taken her own wish and transferred it onto him. “We have plans, good ones,” he said. “Save for a home in Lindenwood Park while we focus on our careers for three to five years. By then we’ll have enough to buy that dream home and start a family.” Meridith knotted the quilt material in her fist with the daffodil, clutching the stem against her chest. “I already have a family, Stephen.” His face fell. “They’re not your kids, Meridith. And they’re not mine.” “They’re my siblings. And they have no one else.” “That wasn’t our plan when I asked you to marry me. When you said yes.” “Life doesn’t always go according to plan, Stephen. Things happen. Change happens. I didn’t ask for this.” “I didn’t either. And I’m asking you to put me first. To put us first.” His grip tightened on her hand. “I love you. The future I want for us doesn’t include someone else’s children.” Meridith

In her hurry, though, she’d forgotten to grab her pajamas, which was a dilemma. She could either go out and get them and return to the bathroom to change, or she could go out there and put them on. If Sean didn’t like it, he didn’t have to watch. After leaving the bathroom, she turned off the overhead light in the bedroom, but it didn’t do much good. The night was clear, the moon was bright, and she knew she was all too visible when she undid her jeans and shimmied them down over her hips. “What the hell are you doing?” “Changing into my pajamas.” “You always do that in the bathroom.” His voice was low and rough, but she noticed he didn’t look away. “I forgot them, and there’s no point in going back in there.” She kicked off the jeans and was going to pull on the shorts before changing shirts, but then she remembered his stupid answers to the stupid questions in that game and changed her mind. “The point is that you don’t do it in front of me.” “Oh, did you forget? Being watched turns me on.” And she pulled her T-shirt over her head. She had to bite down on a surprised yelp once she was free of it because suddenly Sean was standing in front of her, wearing nothing but blue boxer briefs and a scowl. “You said I had no imagination.” “And having no imagination is so much worse than your best friend’s family thinking you’re an exhibitionist.” “And we’re not ever going to talk about the other thing you said. Ever.” He was crowding her personal space, so she put her hands on his chest to push him back, but he caught her wrists. Standing there with her palms pressed against his naked skin, she could feel his heart beating at a quickened pace that matched her own and she knew she had two choices. Walk away or end up in bed with him. She leaned her body a little closer and splayed her fingers across his chest. “Which thing aren’t we talking about? The fast-food-joint bathroom or—” “Don’t push me too far, Emma. It’s been a long time for me.” “How long?” “Too damn long.” He lifted her hands from his chest, but didn’t let go of her wrists. “And I never even got to scope out the dating situation here before you showed up at my door with this half-assed scheme.” “And since we… You haven’t…” “The last thing I need is to get caught cheating on a woman I can’t tell anybody I’m not really in a relationship with.” His gaze dropped from her face to her lacy white bra and he sighed. “You’re killing me.” “Lying awake on the couch every night, wondering what it would be like to slide into bed with you has been killing me for two weeks.” “Yeah.” He let go of her wrists and slid his hands up the back of her neck and into her hair. “I’ve thought about that, too. A lot. Pretty much constantly, actually.

Healthy Choices are the Way of a Healthy Lifestyle!!! If you work 9-6, then you should be healthier but there is nothing you can do in our busy schedule and yeah sometimes 9-6 desk job pretty much limits you from doing a lot of stuff including Working Out and Eating a well-balanced diet. Healthy Lifestyle always associated with a good diet and proper exercise. Let’s start off with some general diet(healthy breakfasts, workout snacks, and meal plans) and exercise recommendations: The Perfect Morning Workout If You’re Not a Morning Person: 45-minute daily workout makes it easy to become (and stay) a morning exerciser. (a) Stretching Inchworm(Warm up your body with this gentle move before you really start to sweat): How to do it: Remain with feet hip-width separated, arms by your sides. Take a full breath in and stretch your arms overhead, squeezing palms together and lifting your chest as you admire the roof. Breathe out and gradually crease forward, opening your arms out to your sides and afterward to the floor (twist knees as much as expected to press hands level on the ground). Gradually walk your hands out away from your feet, moving load forward, bringing shoulders over hands and bringing down the middle into the full board position. Prop your abs in tight and hold for 1 check. Delicately discharge your hips to the floor and curve your lower back, lifting head and chest to the roof, taking a full breath in as you stretch. Breathe out, attract your abs tight and utilize your abs to lift your hips back up into full board position. Hold for 1 tally and afterward gradually walk your hands back to your feet and move up through your spine to come back to standing. Rehash the same number of times in succession as you can for 1 moment. (b) Pushups(pushup variation that works your chest, arms, abs, and legs.): How to do it: From a stooping position, press your hips up and back behind you with the goal that your body looks like a topsy turvy "V." Bend your knees and press your chest further back towards your thighs, extending shoulders. Move your weight forward, broaden your legs, and lower hips, bowing elbows into a full push up (attempt to tap your chest to the ground if conceivable). Press your hips back up and come back to "V" position, keeping knees bowed. Power to and fro between the push up and press back situation the same number of times as you can for 1 moment. (c) Squat to Side Crunch: (Sculpt your legs, butt, and hips while slimming your waist with this double-duty move.) How to do it: Stand tall with your feet somewhat more extensive than hip-width, toes and knees turned out around 45 degrees, hands behind your head. Curve your knees and lower into a sumo squat (dropping hips as low as you can without giving knees a chance to clasp forward or back). As you press back up to standing, raise your correct knee up toward your correct elbow and do a side mash with your middle to one side. Step your correct foot down and quickly rehash sumo squat and mash to one side. Rehash, substituting sides each time, for 1 moment. Starting your day with a Healthy Meal: Beginning your day with a solid supper can help recharge your glucose, which your body needs to control your muscles and mind. Breakfast: Your body becomes dehydrated after sleeping all night, re-energize yourself with a healthy breakfast. Eating a breakfast of essential nutrients can help you improve your overall health, well-being, and even help you do better in school or work. It’s worth it to get up a few minutes earlier and throw together a quick breakfast. You’ll be provided with the energy to start your day off right. List of Breakfast Foods That Help You to Boost Your Day: 1. Eggs 2. Wheat Germ 3. Bananas 4. Yogurt 5. Grapefruit 6. Coffee 7. Green Tea 8. Oatmeal 9. Nuts 10. Peanut Butter 11. Brown Bread By- Instagram- vandana_pradhan

BILATERAL COORDINATION Ball Catch—Toss a large beach ball gently to the child from a short distance. As he becomes more competent, use a smaller ball and step farther away. Ball Whack—Have the child hold a baseball bat, rolling pin, broomstick, book, cardboard tube, or ruler in both hands. Remind her to keep her feet still. Toss her a big ball. As she swings, her body will rotate, as her arms cross the midline. Two-Handed Tetherball—Suspend a sponge ball at the child’s eye level from a string attached to a wide doorframe. Let your child choose different “bats.” Have her count how many hits she makes without missing. Try four-handed tetherball, in which you play, too. Balloon Fun—Using both hands together, the child bounces or tosses up a balloon and catches it. He can keep it afloat by whacking it with open hands or batting it repeatedly with hands clasped together in one large “fist.” Rolling-Pin Fun—Provide the child with a cylindrical block or a rolling pin without handles, so he presses down with his opened hands. Have him roll real dough, playdough, crackers, clay—or mud! Body Rhythms—While you chant or sing, clap, and tap different body parts and have your child imitate your motions. Tip your head from side to side, wave your arms overhead, shake icky sticky glue off your hands, pound your chest, slap your hips, bend from side to side, hunch and relax your shoulders, stamp your feet, and hop from foot to foot. Use both hands together or alternately.

The El Al stewardesses pin their little hats on with one hand, using the other to hold back the crush of bodies in the aisle. Children wail and adults shove and bags rain from the overhead bins. Fourteen hours in the air, and Barbara hasn’t slept one second. Dazed, dehydrated, she clings to Frayda’s sleeve, and together they inch toward the exit. When they finally step out, they’re hit with a blast of heat and light. Barbara hesitates at the top of the steps, blinking, and receives a swift elbow to the back from the octogenarian behind her. Nu! She stumbles her way down to the tarmac. The welcome committee consists of a pair of rust-bucket minibuses belching exhaust. A few people have already climbed aboard and are tapping their feet impatiently, waiting to be driven to the arrival terminal. Many more of the passengers have fallen to their hands and knees, pressing their lips to the cracked, oil-stained ground. They weep and chant prayers of thanksgiving. Bless you, Lord, our God, Ruler of the universe, Who has given us life, and sustained us, and enabled us to reach this moment. Frayda drops to her knees. Barbara shakily sinks down beside her. Gravel bites into the flesh of her palms. She kisses the earth. Her first impression of the land of Israel, ancestral home of her people, will always be smarting hands, the astringent stink of jet fuel, sacred dust coating her tongue.

Whipbirds cheered overhead, insects burred, the waterfall in Dead Man's Gully chipped and chattered. Fragments of light and color jittered as she ran, kaleidoscopic. The bush was alive: the trees spoke to one another in parched old voices; thousands of unseen eyes blinked from branches and fallen logs, and Vivien knew if she were to stop and press her ear to the hard ground she'd hear the earth calling to her, singing sounds from ancient times. She didn't stop, though; she was desperate to reach the creek that snaked through the gorge.

They’re a lot bigger than the last ones,” I say. “Yeah, they must be four weeks old. She must have dropped this litter early. Can you sit with your legs out to hold them?” Without a subterranean den, we had to coral them somehow. Inside the copse, there is barely room to move. I drop down to a sitting position with my legs splayed out, and the pups wiggle en masse against my thigh. Their noses press against my pant leg. They calm down and begin to nuzzle into each other. Dirt streaks their coats, which range from coal to warm gray. Their heads are covered in dense auburn fur, and all of them have now closed their milky-gray eyes. I stare at them in disbelief at the thought that, not so long ago, settlers threw dynamite into wolf puppy dens. Their muzzles appear foreshortened and out of proportion to the long and wide jaws they will grow into one day. Something compels one pup to move closer and closer to me until the little wolf wedges its nose firmly into my groin. The other pups trail behind it, tunneling between each other and pawing their way over one another until all four are piled together between my legs. I try not to think about the fact that suddenly I am a temporary nursemaid to some of the world’s rarest wolves while their mother likely paces a few dozen yards away. Adjusting the puppies is futile, as they seem hardwired to nuzzle their way into the warmest, tightest spot they can find. The brambles, while thick on the outside, form a natural opening in the middle that is just large enough for a wolf to circle around in. The mother had dug a very shallow earthen dish - only a few inches deep - to keep her babies in. “Doesn’t seem like much of a den,” I remark. “I thought we’d find another big hole in the ground.” “It varies,” Ryan says. “Sometimes we find them in these bowl depressions, usually where the woods are thicker and the ground is flatter, like here. But sometimes they’re in holes. When the ground is sloped, they’ll dig back into the slope. That’s the most typical kind of den. But we’ve found them in storm culverts, too. It’s all over the map.” Ryan sets to work pulling out rubber gloves, blood-sample supplies and ID chips. Chris snaps and cracks his way to us. He crawls through the copse and curses at the dense vegetation. Finally, he reaches the inner sanctum, where there is barely enough room to sit Indian style jammed up against Ryan’s legs and mine. Roomy for a wolf, maybe, but cramped for three human adults. “What a sorry little den,” Chris remarks. He glances at the scratched-out dirt bed and porous brush overhead. Rain drips through, wetting our heads. “Is she nearby?” “Somewhere over there.” Ryan gestures behind us. “She’s not going far, though, you can be sure of that. These guys squealed their guts out.

Teddy felt her in him, pressed at the base of his throat. He could see her sitting in the early July haze, in that dark orange light a city gets on summer nights just after sundown, looking up as he pulled to the curb and the kids returned to their stickball game in the middle of the street, and the laundry flapped overhead, and she watched him approach with her chin propped on the heel of her hand and the cigarette help up by her ear, and he'd brought flowers for once, and she was so simply his love, his girl, watching him approach as if she were memorizing him and his walk and those flowers and this moment, and he wanted to ask her what sound a heart made when it broke from pleasure, when just the sight of someone filled you the way food, blood, and air never could, when you felt as if you'd been born for only one moment, and this, for whatever reason, was it.

One Arm Military Press • Stand with feet shoulder width apart and bring a kettlebell into rack position. • Raise the bell overhead keeping your arm in a close to your head as possible. (It is important to have good posture and don’t bounce as you lift.) • Lower the kettlebell, again keeping the fist as close to your face as possible, ideally just in front of your cheek.

Two Arm Military Press • Clean press two kettlebells to your shoulders, your palms facing in toward the face. Remember to stabilize your core, contract your butt and lats. • Press the kettlebells up to an overhead position, leaning into the weight. Keep arms as close to upright as possible. • Return to the inward shoulder position and repeat.

Kettlebell Triсерѕ Press Griр thе kettlebell аt the bаѕе оf thе hаndlе with both hands. Step your right leg fоrwаrd ѕо уоur fееt аrе ѕtаggеrеd, and bеnd уоur knees ѕlightlу. Raise thе kеttlеbеll dirесtlу overhead. Kеерing уоur elbows close tо уоur еаrѕ, lоwеr thе kеttlеbеll behind your hеаd tо nесk lеvеl (аѕ ѕhоwn). Pаuѕе, then straighten уоur аrmѕ tо rаiѕе thе kеttlеbеll оvеrhеаd.

Kеttlеbеll Puѕh Press Stand with уоur feet hip-width араrt. Hоld the kеttlеbеll handle in your right hand at ѕhоuldеr height, resting the bаll оn the bасk оf your wriѕt. Squat, then stand as you рrеѕѕ thе kеttlеbеll overhead (аѕ ѕhоwn in thе imаgе bеlоw). Rеturn to the starting position.

I’m going higher first,” I said, “to look around for Annie.” “Good idea.” I called down to Daniel to say what we were doing. Rafe was already two branches above me. I scrambled up after him. The faster I went, the faster he did, and I thought it was just coincidence until he grinned down at me. My heart sped up and I raced after him, trying to catch up, cursing when I couldn’t. I forgot about Annie and the fire and the bear, and everything that happened before that--and it was just us again, climbing a tree, the bark rough under my hands, the sharp smell of pines surrounding me, the sound of his breathing pulsing through the air like a heartbeat. I didn’t even notice I’d caught up until I was right beside him and he was leaning around the tree, smiling at me. “Gotcha,” I said. “Uh, no. I stopped.” He waved overhead and I realized we were as high as we could safely go. “Damn,” I said. He laughed and I looked into his eyes, then swallowed hard and turned away to look for Annie. As I did, my hip bumped the trunk and something jabbed into my hip. I pulled out his bracelet. “You’d better take this,” I said. He shook his head. “I still need to take off, track down answers. Keep it.” “But it’s important to you.” “Proving I mean it when I say I’ll be back.” My cheeks heated and I pressed it into his hand. “Please. I don’t want to lose it.” He took it. Before I could pull my hand back, he caught my wrist and tied the bracelet around it. “Problem solved.” I tried to glance down at it, but his fingers slid under my chin, eyes closing as his mouth moved toward mine. Our lips brushed. Then his eyes snapped open and he pulled back fast. I jerked away. “Right. Bad idea. We--” “No.” He pointed. “That.” I twisted to see a wall of smoke heading straight for us.

The fire had burned to coals and he lay looking up at the stars in their places and the hot belt of matter that ran the dark chord of the vault overhead and he put his hands on the ground at either side of him and pressed them against the earth and in that coldly burning canopy of black he slowly turned dead center to the world, all of it taut and trembling and moving enormous and alive under his hands.