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
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.
Mayo on French Fries
YEAH I SAID IT I THINK MAYO IS THE BEST I LOVE ME MAYO AND FRENCH FRIES.
[i carry your heart with me(i carry it in] (e.e. cummings)
i carry your heart with me (i carry it in my heart) i am never without it (anywhere i go you go, my dear; and whatever is done by only me is your doing, my darling) i fear no fate (for you are my fate, my sweet) i want no world (for beautiful you are my world, my true) and it’s you are whatever a moon has always meant and whatever a sun will always sing is you here is the deepest secret nobody knows (here is the root of the root and the bud of the bud and the sky of the sky of a tree called life; which grows higher than soul can hope or mind can hide) and this is the wonder that's keeping the stars apart i carry your heart (i carry it in my heart)
