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[GRIEF ASTRONOMER]
[LISTEN, JOY IS COMING]
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[re:commendations]
16w
[.FIT]
A Whole-Ass-Full-Body-Workout at Home with a Bench and Dumbbells for just 30 Minutes a Day
•••
Don't even start by buying new home gym equipment. Go to facebook marketplace and look for any adjustable gym bench (~$50) and adjustable dumbbells (~$100-$200 depending on how much weight they can hold). What's that? You don't know where to start? My recommendation is to start low volume, moderate to high intensity. Two to three sets MAX of 8-10 repetitions. If you go through a full set of 8-10 feeling like you’re out of gas then you’re using too much weight. Drop it down to where a full set makes you feel like you can rest up for at least one more. Between each set you should be resting 2-5 minutes (or however long it takes you) until you feel like your heartrate has dropped and your muscles feel ready to start again. At the last set, it should feel like you’re close to or at failure. Unless you just want to do all of these in a single day, take your time, you're a busy person! Start slow and split these into three days a week broken into Tricep/Shoulders/Biceps; Chest/Back; and Legs. This will probably take about 30-45 minutes a day. Triceps Overhead dumbbell tricep extension Dumbbell skull crushers Shoulders Dumbbell overhead press Front, side, & rear delts To target your front delts, hold the dumbbells with a neutral grip and lift them straight in front of you. For side delts, raise the dumbbells out to the sides at a slight diagonal. To hit your rear delts, use a pronated grip, lean your torso forward, and lift the weights out to the sides in a reverse fly motion. Biceps Standing bicep curl variations If you use a supinated grip to perform bicep curls, you'll primarily work your biceps. If you use a neutral grip, you'll shift the emphasis to the brachialis and brachioradialis; you'll still be working your biceps but to a lesser extent. If you use a pronated grip, you'll shift even more workload to the brachioradialis and even less workload to the biceps. Chest Flat dumb bell chest press Inclined dumb bell chest press Dumb bell flys Back Dumb bell back variations If you stand upright and shrug your shoulders while holding the dumbbells, you'll target the upper traps. If you lean forward and perform dumbbell shrugs, you'll work more of the middle traps (while upper traps still engaged). If you lean further forward, keep your elbows slightly bent, and perform straight arm dumbbell rows, you'll primarily work the lats. If you hold the dumbbells in front of you with a pronted grip (palms facing back) and perform dumbbell deadlifts while keeping your back straight, you'll be working the lower back as well as the glutes and hamstrings. Legs Quads Bulgarian split squat Goblet squats Glutes Forward lean squat Forward lean Bulgarian split squat Inner thigh & hamstrings Wide squat Stiff-leg deadlifts
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12w
[LISTEN, JOY IS COMING]
Practice Being NICER to Help Regulate Distress (from Are You Mad At Me?)
•••
NICER (Notice, Invite, Curiosity, Embrace, and Return) is a tool to help you in moments of anxious panic or other negative emotions. I've used this to keep fawning and other ruminating behaviors at bay. Notice (N) what's happening internally. I'm noticing that I'm overthinking, and I'm noticing that I'm feeling guilt and anxiety. Invite (I) this experience to be here. Allow it to exist without immediately trying to fix or change it. This is allowed to be here. This is okay. Bring in some curiosity (C). What part of me has been activated? What is it that I'm feeling? can I put a label on this experience? Yes this is guilt. mixed with same anxiety. That's what this is. I'm feeling like a bad person. I feel tightness in my chest and my throat feels clenched. Embrace (E) this part of me. I see you, protective me. Thank you for trying to help me. It's okay that this feeling is here. I'm safe. This is okay. Return (R) to what's real and true right now: the sensation of my breath, sounds in the room, feeling of my feet on the ground. Return to tangible things in this moment and pull my focus back into the present.
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87
2
15w
[.MXP]
Mayo on French Fries
•••
YEAH I SAID IT I THINK MAYO IS THE BEST I LOVE ME MAYO AND FRENCH FRIES.
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128
20
21w
[GRIEF ASTRONOMER]
every time i ever said i wanted to die (Andrea Gibson)
•••
A difficult life is not less worth living than a gentle one. Joy is simply easier to carry than sorrow. And your heart could lift a city from how long you've spent holding what's been nearly impossible to hold. This world needs those who know how to do that. Those who could find a tunnel that has no light at the end of it, and hold it up like a telescope to know the darkness also contains truths that could bring the light to its knees. Grief astronomer, adjust the lens, look close, tell us what you see.
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