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#it makes it so much easier to follow multiple nfs at once
eurovision-del · 3 months
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And finally, capping off a great night for me, Silvester Belt just won in Lithuania with Luktelk! I’m very pleased with this result – he might not quite have been my favourite, that was still Žalvarinis, who I thought did great tonight, but realistically they were never going to win, so I was hoping for him! Luktelk is already a good song, but it won me over when I watched the semi-final performance, and if anything, I felt it was even better tonight! The staging is at a level where I feel they could just take this straight to Malmö as is, and I really hope it will do well for Lithuania there.
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ADA: Songs the BSD characters remind me of (even though no one asked)
I’ve recently watched all 3 seasons of the Anime, the movie and the OVA and have started reading the Manga from the beginning. Right now I am only at chapter 40 because I started reading like 2 days ago, so idk stuff that would happen after the Anime storyline (if it goes that much further than season 3 ending, I wouldn’t know). I based this off on either specific lyrics that made me think it would fit the character or a certain vibe I was getting from a character. For some characters it was easier, for some not so much lol It is why some characters have multiple songs that make me think of them while others only have one (if they even do have one, that is – but the ADA does, except for Katai). So please do not rip into me because you think a song might not fit them as well as I do, because I just have not gotten to the latest chapter of the Manga yet, so there are some characters I do not know that well yet but I wanted to do this for fun. Other than that, I hope you enjoy this list~ Also, feel free to add to my list if you have songs that I haven’t mentioned but think would fit the characters, if you want to~
My taste in music is also pretty broad and not limited to certain languages or genres (though I do have my preferences), so I will provide translations of the lyrics in different languages from English. The German ones (like Kontra K, Elif, etc.) were translated by myself (on the spot), for other languages like Romanian or Korean, etc. I had to look up translations on the internet.
Disclaimer: For the songs for Dazai, one might want to consider a TW, for one of his songs has extremely open-no-room-for-speculation suicidal lyrics. If this affects you, please skip that one, I will put that song last on his list.
And, well, because this is 12 pages long in the document, I will be making a cut here…
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𝔸𝔻𝔸 𝕚𝕟 𝕘𝕖𝕟𝕖𝕣𝕒𝕝
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💙 Wölfe (Wolves) by Kontra K 💙
It’s about so much more than just strength, it’s about solidarity and virtue / It runs so much deeper than your wounds could ever get / We’re walking through the fire together until the day we die […] /
And we are so infinitely far away from being perfect / But what doesn’t kill us will make us stronger / And hope dies last / It dies last /
A lot of the members have been through quite some shit, but they hold it together all the time and always pull through and manage to keep moving forward sooo (some random arsehole I talked to spoilered me about Yosano and Mori  -_-)
💙 Born For This by The Score 💙
A force that they can’t stop / They just don’t get it, I think they forget / I’m not done until I’m on top / I know I was born for this / I know I was born for this […] /
We are the warriors, who learned to love the pain / We come from different places but have the same name / ‘Cause we were born for this / We are the broken ones, who chose to spark a flame / Watch as our fire rages, our hearts are never tame /
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ℕ𝕒𝕜𝕒𝕛𝕚𝕞𝕒 𝔸𝕥𝕤𝕦𝕤𝕙𝕚
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💙 Believe by Hollywood Undead 💙
I can’t believe / That when I breathe / That there’s something good inside of me / Just one good thing inside of me / So close to me / That memory / Of that one good thing inside of me / Just one good thing inside of me /
If I went out the back door, nobody would stop me / But, where would I go? / ‘Cause I ain’t never had a real home / So, what do I know? / So, I could keep runnin’, hide until they find me / But, what would that do? /
That he really hates himself that much and how insecure he is in his right to be alive not just simply because he is a living being really hurts to see.
💙 Face it by NF 💙
Don’t know how to face it / Let’s go back to basics / Yes, say what you mean, do what you say, but man I hate this / I just don’t know what I’m chasing, don’t know what I’m chasing / Yes, somebody told me / Life is something you don’t wanna play with / But I just keep on playing like life is just a playground […] / I look at myself and I ask what the goal is / Yeah, tell me what your goal is / I’m just so lost in emotions, I don’t even notice / I just slip into a place and I don’t think straight / Devil in my ear tryna tell me everything’s great / And in a year realize I’m in the same place / Running in the same race, same pace […] /
Get that sickness out my mouth / I feel like my train is derailing / I can feel it / Yo these words are only words until they actions / Words until they actions, strive on empty satisfactions / Yeah, the fact is I don’t know, fact is I don’t know /
💙 월식  (My Tragedy) by Taeyeon 💙
At the end of an empty day / Everyone busily returns from somewhere / In the red night sky / I disappear into the darkness little by litte / These many sparkling lights / There isn’t a single light that’s mine / Under the cold shade by myself / Like it wasn’t there from the start /
💙 Oceans by Jacob Lee 💙
I learnt to let go when I was younger / Scared of growing old / I would swim far into the ocean / And try to stay afloat / Until my lungs would cough up water […] /
I don't want love no more / Though it's the one thing I've been searching for / Though it's the one thing that I miss the most / Now I'm afraid to be alone / I learnt to grow old when I was younger / Scared of staying young / Afraid of the thoughts that I had conjured / That sat atop my tongue / Knowing I'd change the worlds opinion / If they would just, listen up / But they won't, now /
I feel worthless / Maybe I should open the drawer / Burn the pages / Write poems with the ash on the floor / Pour the ink, into the sink / And watch it drain from the shore /
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𝔻𝕒𝕫𝕒𝕚 𝕆𝕤𝕒𝕞𝕦
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I know Dazai has a looooot of songs, but tbh I could’ve added at least another 15 because. There. Were. Just.  S O .  M A N Y .  T H A T  F I T  H I M  S O  W E L L ‼‼ (Well, at least the ones I could think of off of the top of my head right away.)
💙 Believe by Hollywood Undead 💙
Don’t you know, little boy, they’ll lay you to waste, man / Little do they know, every song is a lifespan / Yeah, they’ve taken one, but I’m takin’ my last chance / To hold all we know and let go with both hands / Though, don’t you know that plots are made from concrete / Right through the stone, can you hear my heart beat? / Beats through my bone, like no memory left me / Not for a second or a minute when I dream […] / My heart beats heavy in an open chest / And, I wanna say goodbye, but there’s nobody left /
I broke it all, and I put to the test / Put your hands in mine, and feel this emptiness / There’s no beat in my chest / ‘Cause there’s nothin’ left / No, it ain’t goodbye, its a last caress  / What’s another dream? / You could hardly sleep /
Makes me think of Oda aka the bond they had aka the admiration Dazai had for him.
💙 Face it by NF 💙
I ain’t sleeping lately / I ain’t sleeping lately / Yes, I know that I’m the only person that can change me / Maybe, that’s why I ain’t changing / That’s why I ain’t changing / I got too much on my mind, I guess I don’t know how to face it /
He obviously has a lot of issues, and I bet he still doesn’t think of himself as a good person. It strikes me as if he’s thinking that Agency Dazai is not much different from Mafia Dazai. “Your hands are black. Mafia black,” as Higuchi said. I think he did not deny it when she said that, so he doesn’t disagree with her.
💙 Rain by Hollywood Undead 💙
I don’t mind, no I don’t mind, I don’t mind the rain / Simple things and subtleties, they always stay the same / I don’t mind, that I don’t mind, no I don’t mind the rain / Like a widow’s heart, we fall apart, but never fade away (fade away) /
Run like a child, do you know where I came from? / No, I don’t, but I’m singing all the same songs / I’m alone, and you’re looking for your anyone / Does it hurt just to know that it’s all gone? / I can feel the pain in the words that you say / Hidden in the letters that were written to no name […] / Buried in red, white, and a side of some blue / Some will die too late, and somebody too soon / If he could come back, we’ll see what it cost him / We had to lose it all, just to know that we lost one /
💙 Lass mich lieber allein (better just leave me alone) by Kontra K 💙
Man, don’t explain the world to me, it isn’t perfect / And just as imperfect are also you, her and me / All of that isn’t a problem to me / But tell me, since when does hatred laugh so audaciously into my face? / But it’s somehow alright for me […] / Man, I wish for a minuscule part of naivety back / But it seems it’s somehow too late for me / Somehow already too late for me […] /
Already been wandering for so long, you forget / Who is worthy of sacrificing yourself for and for whom you better not do it / You run along the street of success without any luck (on your side) / But she walks out of hell into heaven only once and then right back / If you end up where you started then where is the meaning? /
Because I also have my baggage to carry all on my own / Just like all of the fuckers that think I’m living in heaven all by myself / But the fire and the flames in which I’ve been standing in for so long already / Man, they refuse to see them / But it’s somehow alright for me /
You better just leave me alone / Because when they carry you on their hands, they will (eventually) let you drop / I’d rather fall alone/by myself / Rather alone/by myself /
💙 Lies by Will Jay 💙
I'd rather tell myself if I ignore / These thoughts they'll go away / And my toxic friends have changed / Truth is I hate confrontation / Deal with it tomorrow / 'Cause there's nothing I can do / That's my favourite excuse / Feeding my procrastination […] /
And I think I just realised I would do anything / To keep hiding the pain I've been burying / That's why I tell / Lie-lie-lie-lie-lie-lie-lies /
💙 Du willst es (You want it) by Kontra K 💙
Only the good ones die young, and not long after the best ones follow / No idea, ask death why he thinks that I am so damn bad / Still here, we’re almost not worthy of heaven / Working day for day, only the hatred kills the pain / Life will shoot you in the chest but only ever hit your heart / Thank God that place in my chest has been emptied a long time ago […] /
We asked God, “why” / But the devil said, “doesn’t matter” / We’re swimming in a pool full of misery / But bring us another glass of it /
💙 Wie gemacht dafür (like we were made for it) by Kontra K 💙
Pretty normal, normal / Because you can’t get me, get me further down (the hole/ditch) / Than I’ve already been, you get it? […] / I’m going one-on-one with my inner demons, and I’ve been doing that for the past 13 years / I’ve been there, no matter what happened / Ask your gangsters, they know my voice / Have respect, respect for the realness / But fucking piss me off, and I’ll be sending you to heaven […] /
What pressure are you talking about, I inhale this city deep into my lungs / Put it on the beat and I’ll be giving you a new reason for your hatred /
Like we were made for it, we’re running through hell barefooted / We’re living rent-free in their heads, with the real ones, with the real ones / Like we were made for it, always loyal to my people / Swapping none of my friends for money, for the real ones, for the real ones […] /
If you’re my enemy, I’ll give you lead (bullets) / If you’re my friend, I’ll give you love / Because a wolf stays fucking loyal only to his family /
💙 Lonely by Nathan Wagner 💙
Is everybody lonely? / Is everybody scared? / Is everybody worried / That no one really cares? / See I'm afraid to love, but afraid to be alone / Still I wonder why my heart is always broke / What a way to live, let the fear take all control / Oh, this ain't life, no / I'm not alive […] /
'Cause I'm afraid to show the people who I am / I'm not special, I'm just a simple broken man / So I will hide my face with my picture perfect mask / Oh, this ain't life, no / It's just a lie […] /
If I looked you in the eye / And showed the broken things inside / Would you run away? / Would you run away? / If you saw my darkest parts / The wicked things inside my heart / Would you run away? / Or are you the same? /
The following one makes me think of Mafia Dazai
💙 Body Count by Grey ft. Thutmose 💙
I got a hunger, I got a fever / And it just won't quit / I got a temper, I got a bullet / With your name on it / Everybody wonders what it's like on top / I don't gotta wonder 'cause I call the shots […] /
My blood runs cold and my feet run faster / I still got heart, I hear a heart don't matter / Say what you want and it'll be your last words / It ain't a secret, I got a hit list / And baby, you're up next /
Stack 'em up, stack 'em up / Teach 'em not to fuck with me / Bag 'em up, bag 'em up / Let 'em know who runs these streets / Take 'em down, take 'em down / Count 'em out like one, two, three / Add a-na-na-na-na-na-na-nother one  / To the body count /
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T r i g g e r   W a r n i n g  !
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💙 Bullet by Hollywood Undead 💙
Gone too far and yeah I'm gone again / It's gone on too long, tell you how it ends / I'm sitting on the edge with my two best friends / One’s a bottle of pills, one’s a bottle of Gin / I'm twenty stories up, yeah I'm up at the top / I'll polish off this bottle, now it's pushing me off / Asphalt to me has never looked so soft / I bet my momma found my letter, now she’s calling the cops / I gotta take this opportunity before I miss it / 'Cause now I hear the sirens and they're off in the distance / Believe me when I tell you that I've been persistent / 'Cause I'm more scarred, more scarred than my wrist is / I've been trying too long, with too dull of a knife / But tonight I made sure that I sharpened it twice / I never bought a suit before in my life / But when you go to meet god, you know you wanna look nice /
We hit the sky, there goes the light / No more sun, why's it always night / When you can't sleep, well, you can't dream / When you can't dream, well, what’s life mean? / We feel a little pity, but don't empathize / The old are getting older, watch a young man die […] /
When you were young, you never thought you'd die / Found that you could but too scared to try / You looked in the mirror and you said goodbye / Climb to the roof to see if you could fly /
So if I survive, then I'll see you tomorrow / Yeah, I'll see you tomorrow
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𝕐𝕠𝕤𝕒𝕟𝕠 𝔸𝕜𝕚𝕜𝕠
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💙 Brunette Ambition by Qveen Herby 💙
'Cause it's been three weeks and four days / No days off, just runways / I’m fucked up, I'll throw shade / Outwork you on a bad day […] /
On a mission, got no competition / It's hard to sleep with brunette ambition / Revenge is sweet, pussy: my religion / They say slow down, but I never listen /
Old me forsaken, these rules are for breaking / I get lonely with no new friends / Associate, but they can't relate / When you want the world, they’re uncomfortable /
This one is 50% lyrics, 50% overall energy of the song. Yosano is a bad bitch, and I love her.
💙 STFD by TeZATalks 💙    [Flash Warning for epilepsy]
I'm not here to take no names or reservations / I'm the devil telling Satan I'm just wild / Sit the fuck down / Imma kill it let me live just how I'm livin' / Ghetto heart with good intentions / I'm just wild / Sit the fuck down /
I'm chasing freedom for the fearless / I gotta do it 'cause I can't chase fear myself / I'm 'bout as broken as I confess / But better than most that lay cower / Proud of who they crowd / You don't know me / Coming to take your crown / Bow down / You know that I can do better, better / I don't need you to come in and show me how / Settle down / Cause you know that I can do better, better /
This song is mostly just the vibe for me. Quite…. unapologetic. Like the badass bitch vibe Yosano gives off, despite (or probably especially because of) her past.
💙 Nur mir (only to myself) by Elif 💙
Can’t believe what’s happening to me / Your words have manipulated me / I shouldn’t lose the connection to myself / Because otherwise your words will always stay with me / At first, you were there for me / But then you wanted me as your property […] / This city is big enough for the two of us / I have to share it with 4 million others anyway / I get onto the same train, stand on the same platform / Oh, everything’s profit (to you), everything’s yours /
But I only belong to myself, only to myself / Belong to myself, only to myself / Not to her, not to him, not to you /
💙 Disease by Hollywood Undead 💙
Our words are broken but they’re spoken aloud / So come together, come together again / The time is now, let Armageddon begin / They say beginnings always start with the ends / I say forever and forever, Amen /
Forget what you are / Forget what you feel / We stand apart but fall together / Nothing ever lasts forever /
We’re born to live, we’re born to die / We’re forced to swallow these pills and to never ask why / What I’ve become, why can’t you see / That everybody, everybody, everybody’s got this disease? /
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𝔼𝕕𝕠𝕘𝕒𝕨𝕒 ℝ𝕒𝕟𝕡𝕠
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💙 The Wolf by SIAMÉS 💙
Each and every day / Hiding from the sunshine / Wandering in the shade / Not too old, not too young / Every night again / Dancing with the moonlight / Somewhere far away / I can hear your call […] / Ain’t no fairytale / What I see in your eyes / Awaiting your mistake / Not too close, not too far /
Honestly, finding a song for Ranpo somehow was harder than it should’ve been lmao Originally, this song is about addiction, but if you read them in the sense of it being about a criminal, whom Ranpo is about to catch, it makes more sense. I am sorry I can’t provide a better song for him right now djhfksjlhdfujhhgkfc
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𝕂𝕦𝕟𝕚𝕜𝕚𝕕𝕒 𝔻𝕠𝕡𝕡𝕠
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💙 Fuck You by Silent Child 💙
Am I wasting my breath on you / Feels like my words are never getting through, yeah / I never said I hate you to someone so much before / I'm light headed when we talk and then you shut the door, god damn / Like what are we still talking for, yeah /
I really hope you don’t see tomorrow  / I tried to play nice with you / 'Cause all you ever do is try to fuck up my day / And you were successful / (But I know the truth) / No you don't have anything better to do / Everything you ever loved has tried to escape you / So why would I want anything to do with you /
Fuck you /
Don’t lie, he would blast this at full volume when Dazai fucks up his schedule again HAHAHA (I love their dynamic)
💙 Waiting by Zhavia Ward 💙
The truth is you don't even / Know what the hell you believe / But you should believe / Lions don't lose sleep / Over the opinions of sheep /
So if you're waitin' / To watch me fall / Watch me fall / Watch me fall / I'ma keep you waitin' / To watch me fall / Watch me fall / Watch me fall / I'ma keep you waitin' /
Empire State kinda view / And I'm up here with the crew / I got the feelin' that you wishin' / You could be up here too / Maybe I should feel bad for you / Be a little sentimental / But I don't, no I won't / Make excuses for you to hide behind /
This one makes me think of the time Fyodor tried to break him mentally by making that little girl sacrifice herself (Season 3), but he got back up pretty quickly again after having his ideals get shaken like that.
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𝔽𝕦𝕜𝕦𝕫𝕒𝕨𝕒 𝕐𝕦𝕜𝕚𝕔𝕙𝕚
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💙 S.C.A.V.A. by Hollywood Undead 💙
Here's the massacre, a mausoleum fit for me / Lived a hundred years, a hundred years I didn't see / Gave all my hope away, isn't any left for me? / Bombs are splitting atoms, what can the future bring? / We can fill a million choirs and wait till children sing / We can walk a million miles and end up in the sea / And our lungs just keep filling and lying when we breathe / The world's filled with liars, liars like me / And I look at my child, it's finite, this feeling / Eyes blue like the sky, I see all of this meaning / I reach up to God and I ask if I'm dreaming […] /
Everybody says greetings and goodbyes / Everybody pays, no one knows the price / We know the price of sin, the sin of sacrifice / I know I'll sin again, but who can save me twice? / How much can we ask? You'll get the answer first / How much can we kneel with the air that chills the earth? / The air keeps getting colder, my knees keep hitting dirt / The innocent can cry without the guilty getting hurt / You ask who you love and you don't know, no, do you? / The spirit of God just passes right through you / You gave away heaven, handed right to you / And I can see it all, tell me, is it true? /
Fukuzawa is that anime character that’s visibly been through a lot of shit (and has done a lot of shit as well, even morally grey or black), which could be why he’s so stern and not a man of many words. Marked by life, if you will. He also gives off a very “wise man” kinda vibe right from the beginning, so I think that this song somewhat fits him because it is wondering about the state of the world and human nature.
💙 Courtesy Call by Thousand Foot Krutch 💙
This is your last warning / A courtesy call / I am not afraid / Of the storm that comes my way / When it hits it shakes me to the core / And makes me stronger than before / It’s not a question about trust / But will you stand with us? […] /
There’s a rumble in the floor / So get prepared for war / When it hits it’ll knock you to the ground / When it shakes up everything around / But survivial is a must / So will you stand with us? /  
This song just has that badass vibe. And no one can deny that Fukuzawa has a badass and intimidating vibe as well as he seems so stern and stoic most of the time.
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𝕋𝕒𝕟𝕚𝕫𝕒𝕜𝕚 𝕁𝕦𝕟𝕚𝕔𝕙𝕚𝕣𝕠𝕦
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💙 Nesimtit by Mark Stam 💙
I don't have lots of cash / But enough for me to buy you an ice cream / For us to go on a walk / And for you to whisper to me in the waves of the ocean / I've taken some days from the border / And I put some behind the door, on ice / For cloudy weather / So that we can have them when the movie of life passes […] /
Let me be your lifeline / When your world is in the process of demolition / Let your dreams fly / I promise, we'll catch them somewhere around the sun /
Oddly enough, the Tanizaki siblings were just as hard for me as Ranpo… There aren’t really that many songs that would make me think of them. But this Romanian one made me (partly) think of him, I also think it’s cute and would probably fit him lol Especially the last four lines make me think of him and Naomi. After all, he’d even burn down the whole world if it was for her sake. All in all, this just sounds like him in the sense of a really supporting person/friend/brother.
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𝕋𝕒𝕟𝕚𝕫𝕒𝕜𝕚 ℕ𝕒𝕠𝕞𝕚
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💙 You Should See Me In A Crown by Billie Eilish 💙
You say, "Come over, baby / I think you're pretty" / I'm okay, I'm not your baby / If you think I'm pretty /
You should see me in a crown / I'm gonna run this nothing town / Watch me make 'em bow / One by one by one / One by one by / You should see me in a crown / Your silence is my favorite sound / Watch me make 'em bow / One by one by one / One by one by one /
Naomi isn’t giving me the same “badass bitch” vibe as Yosano does, but she does have that “badass princess” vibe. Is that making any kind of sense? Like, she does not have an ability, but she is neither dumb nor completely helpless in all situations. So, there is a slight badass vibe, but not the “I can and I. W i l l . Kick your stupid. Bitch. Ass.” – so a…. “badass princess”? Because she also has that elegant aura about her. I hope I am making sense…?
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ℍ𝕒𝕣𝕦𝕟𝕠 𝕂𝕚𝕣𝕒𝕜𝕠
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💙 2! 3! by BTS 💙
We know that you are happy right now / That you're slaying right now / You have all what you deserve / And we are so damn proud / But you're people, like us / You have spars, you get hurt / You get tired of the pressure / You get tired of the rush / God, thank you so much! / For giving us the chance / To tell you that we're here for you / And this will never change /
Lay on us / When dark times come and surround you / Our light will help you to get through / Our love is gonna heal you / Lay on us / The ones who would go to space to / Steal some stars just to give you 'cause it would make you feel good / We're gonna stay with you forever, until the end / We swear that we're not going anywhere / Yeah we're not going anywhere / We know the road can be so tough / But with holding hands / Together we take a nice deep breath /
Haruno strikes me as the kind of person, who’d be a really supportive friend, so I thought this might fit her. I have not seen much of her and her character neither in the anime nor in the manga yet, so I don’t really know whether this is any good or if it does her any justice.
On the other hand, I feel this song would also fit the Tanizaki siblings well.
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𝕄𝕚𝕪𝕒𝕫𝕒𝕨𝕒 𝕂𝕖𝕟𝕛𝕚
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💙 Puste sie weg (blow them away) by Kontra K 💙
Love in the air – blow it away / 9mm on the chest – then blow it away / 3g on the mirror – better blow it away / And the wind will do the rest / Hate in the air – blow it away / Pressure on the chest again – then blow it away / Seven sins in my head – better blow it away / And the wind will do the rest […] /
Because everyone’s talking, talking, talking too much / But unfortunately never do it, do it, do it / And I don’t hate, hate, hate the player / But I’d rather kill a whole team by myself /
I’d rather have three, four warriors than one thousand “brothers” / I’d rather pick up cents from the ground than break bread with liars / I’d rather be broke like I used to be than be a part time dealer / I’d rather have a heart of gold than sharing with no one at all (no one) /
Hatred in the air – blow it away / Pressure on the chest again – then blow it away / Seven sins in my head – better blow it away / And the wind will do the rest /
Take the lyrics quite literally, “blow them away”. The feeling of this song fits him, I think, because of his sheer strength. He just blows away hatred, malice, etc. and is unaffected by any of it as his heart and his head stay innocent and pure, even if naive.
I have to say though, it can be a pun, especially the part of “9mm (gun) on the chest” would be most obvious for it (especially considering that the “on the chest” part does not specify in German whether it’s your own chest or you are holding a gun to someone’s else’s chest lol). In general “puste xy weg” means to blow it away with the air out of your mouth, but colloquially it can also mean gunning down something or someone. And if you apply that meaning to every single line with “blow it away”, the meaning turns around from not letting it bother you to killing it, which I find interesting with this character. (Because he definitely has great potential to actually kill someone with his ability alone.) Though what I thought when I heard this song was that it might fit him with the meaning of him letting nothing bother him.
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𝕀𝕫𝕦𝕞𝕚 𝕂𝕪𝕠𝕦𝕜𝕒
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💙 Alaska by Elif 💙
Sometimes I’m thinking, I’m going insane like everyone else / They said I’d be going nuts and yeah, I’m starting to believe them / -7°C, I’m walking through the city park by myself / The down jacket is keeping me warm, but in my heart, there’s Alaska /
I don’t know what love is / No matter how much of it I get, I need more of it / It’s tearing me apart on the inside / When I, once again, don’t know where I’ll be getting it from / Even my therapist says, he doesn’t know any further / My dark side, it’s stronger than the good one / My youth was poisened, the future is uncertain / It is how it is yeah, it is how it is /
💙 Godsent by Smash Into Pieces 💙
I used to share, I used to care / The good in me is gone I'm bad / I used to give, I used to feel / The things you did will never heal / Take a look at me now / See what I've become / I will no longer feed the machine / Can't control the monster in me, no / The way that I feel / Makes it harder to breathe / When I'm thinking about you / The monster is real /
This makes me think of her in the Port Mafia.
💙 Boomerang by Smash Into Pieces 💙
I've been gone for a while now / But only to gain my power / I've been fighting my demons / And I'm back up on my feet (and now) / The harder you fall down / The stronger you come back later / Now I feel like an army / And I've only just begun /
This one in turn makes me think of her in the Agency.
💙 Circles (제자리) by G.Soul 💙
Oh, we know the ending / No matter how you escape / Here again / Always come back to me / Back again / Eventually / Here again / Why is it so hard to leave? / Here again / We always stay here […] / Answer me, I don’t know, no / Just don’t know / You’re getting stuck / Forever / Oh, we know the ending / No matter how you escape / Here again /
This makes me think of what Kouyou (I hope I am remembering her name correctly) was saying about her as a flower of darkness, as she was kind of turning in circles (no pun intended)–between wanting to be in the light and “accepting” that she only belongs into the darkness–at the beginning before she finally joined the Agency.
💙 Excuses (변명) by G.Soul 💙
I told you not to be too good to me / That it would make it too hard on you / No matter what you say now / I don’t hear a word of it […] / Even though I may be making a mistake / Even though I may regret this as time goes on / Baby, I think that we should just end it here now /
Even though the song in total has a different vibe (and story lmao), these parts of the lyrics makes me think of Kyouka telling Atsushi that there is no saving her, and that the light is no place for her (directly after saving her from the Port Mafia). It kinda makes me think of the part, specifically, where Atsushi suggests going on a “date” and at the end of it, Kyouka wants the last place they go to to be the police station.
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𝔻𝕒𝕫𝕒𝕚 & 𝔸𝕥𝕤𝕦𝕤𝕙𝕚
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💙 Sing To Me by Missio 💙
Somehow I got nominated as a king of sadness / Got so much I know that I could even feed the birds / And that's why / I prayed, I prayed, God sent me right to voicemail / It's like, all day my vanity is for sale / Take it away, my head is in my own hell /
Sing to me, I am not doing well / Getting tired of my own words / Sing to me 'cause I can't hear myself / Through the loudness of my own hurts / Call me selfish when I say this, say this / I'm kinda helpless, and I need you / Sing to me 'cause I'm not doing well /
Somebody told me that there's two sides to this life / I think I might've chosen darkness over light /
These two are two sides of the same coin, but no side is brighter than the other. I feel like they are kind of mirroring each other in the way they feel about themselves, which is why these lyrics mirror both of them towards each other as both are in need of salvation as they’re drowning in their own minds. Dazai is just better at hiding it from Atsushi.
💙 Namae wo yobu yo (Call A Name) by Luck Life (Season 1 Ending) 💙
I was searching / For the reason I’m able to remain as myself / If there’s a version of me / That exists within your heart / That even amid the darkness on this long, hilly road / I feel I can become a new me / Able to make my way through / So that each of us, walking our individual moments, can keep on smiling / So that we can keep moving forward, exploring the meaning of life together / I’ll call out a name / Your name / So that you can remain who you are /
Technically, lyrically it’s the entirety of the song, but I will not write down all of it lmao And it’s the Atsushi and Dazai parallels here again. It’s not just the ending with the animation that shows it for me, but the lyrics reflect both of them in them as well. I absolutely loved this ending. I never ship characters as I do not care about that, but I really love these two (separately)~ (What they mean for each other aka what they might mean for each other in the future [peace of mind/finding worth for Atsushi, and a reason to live for Dazai, etc.], how they’re already helping each other [Dazai helping Atsushi with feeling worthless, and Dazai finding a bit of piece of mind], etc. etc. etc.) I haven’t loved 2 characters in an anime as much as this in quite a long time (The last time was Kougami and Akane in Psycho Pass) as I find making up characters as complex as them and make them fit together as well as them/make them complement each other/balance each other out is actually pretty hard to do really well.
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Making up this list took waaaaay longer than it should’ve. (I did not include Katai because I couldn’t think of a single song for him, sorry.)
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Italy brings the rock’n’roll youth of tomorrow to Rotterdam 2021
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It’s the final day of doing my yet again botched attempt at a review series and I’ve been dying to post my gigantic write-up for my newly beloved Italy, at the top of the bookies, darling of all hearts, ready to rock Eurovision, and even more! Vai vai~
ARTIST & ENTRY INFO
Representing them this year is Måneskin, a band made up of four - singer and possibly the hottest motherfucker to grace the planet Earth Damiano, guitarist Thomas, drummer Ethan, and the cherry on top - bassist Victoria, whose half-Danish heritage is the reason Måneskin is called Måneskin (= Moonshine). They thought of this name at a “battle of the bands” that they won, thinking they might as well change it to something different, but in the end... say it with me now
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They have known each other since highschool, made a band in 2016, won the “battle of the bands”, started out making a living as buskers in the streets of Rome, from which they gradually grew through playing small gigs, and later tried out for X Factor Italia season 11, on which they came 2nd.
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They went on to release an EP titled after their debut single of the name of the song above, including some of their X Factor covers, and later on got to get big through releasing an album, getting it certified all kinds of goodnesses, having singles from that album be popular, even releasing a documentary of themselves... they’ve done so much in life and they’re only 20-22 years old... aw man, the life is just ahead of them, for them to be so young and win Sanremo on their first try. (And I’ve always wanted them for Eurovision ever since I was aware of their existence, because their music is very nice, and they just feel like charming human beings. So imagine my joy seeing them announced for Sanremo 2021? And them WINNING months later??? man what kind of luck do I have even if just for a year lmao <333)
“Zitti e buoni”, the last song title alphabetically this year, is purely of the band’s making, and the lyrics are talking about not abiding the rules in general, how they’re out of their minds but they’re not like “them”, and how people talk but don’t know what they’re talking at all.
REVIEW
IT’S A PRETTY CRAZY GOOD ROCK SONG AMEN HALLELUJAH OPRAH WOOOOOOO
wbk I love it. Yeah sure it might be composited of something that sounds like standard rock riffs and what not, but it’s the ENERGY that goes into it that gets me more excited for this than for Finland, a fellow rock song of this year’s final.
Damiano’s vocals have the specific kind of rockstar tinge to them, and they’re very complimenting to the song. The way he says everything is beautiful, the “e buonasera signore e signori” line in particular is just a moment that shows the beginning of power somehow, I don’t know. The chorus is great, eventhough it’s just one line repeated but it changes the pronoun each time (going from “I’m out of my mind” to “you’re out of your mind” to “we’re out of my mind”) - MAGICAL.
And the bridge. YES, the bridge. Along with the outro it’s the best part of the song. The chord progression. The lines repeated on that bridge. The emotions going on. The delivery of the lines of the emotion. It’s a convincing little bridge, to the point that it sounds just as great with violins! Wish they brought one, because according to Love Love Peace Peace, nothing screams winner quite like a violin.
God damn to the Måneskinsters pump this song up to the maximum. It was originally a ballad song, and I think that’s for the better for them to present it as a rock song, because a Sanremo ballad in a pool of Sanremo ballads... unless it stands out according to demoscopic & press juries, and there seems to be a no better option at hand that could make them stand out other than just sending a classy ballad, it just fizzles out in a spectacularly lame fashion. Måneskin’s one real shot through was with a song that would make them stand out, and they did it, and they’re here.
Everyone has put in their work, their passion, their skills into this, and it shows off in spades. Måneskin themselves are fantastic and chill human beings, who too, just like Flo Rida, get to enjoy how crazy amazing Eurovision experience is. And for that I salute them with my whole heart. Whatever they do tonight on Eurovision, they’ll leave a lasting mark in it. And for a good reason.
Also an Italian Eurovision edit that doesn’t suck, once again, yay! (In their defense, they didn’t have a whole lot to work with, so they released theirs early - just a few trimmings here and there, and a lyric change so that they skate by EBU easier with their anti-swearing policies. Gahddamn swearing~)
Approval factor: FUCK YES Follow-up factor: The funny thing about this is that last year their entry is about making noise but the song was a love ballad, this year it’s a song titled “shut up and behave” while dressed in a loudest motherfucking musical setting lol. Fuck the rules! It was solely on the Sanremo’s last year’s winner Diodato not to send an entry he thought that would fit for Sanremo, and that’s good on him - he can return next year replenished as all hell, and maybe aim for the trophy again? wishful thinking? aaaa. Anyway on a personal scale “Zitti e buoni” is a marvelous follow-up from “Fai rumore”, even if skipping 2020 entirely, especially after “Soldi”, which was already a fab follow-up after “Non mi avete fatto niente”, and even from “Occidentali’s Karma” on. And so it is subjectively a good follow-up. Italy SLAYS. AQ factor: As I write this, the odds are very much in their favour, if not a little bit too persuaded over the fact that Måneskin gave a good rock performance and knew what they would be doing, or it’s just that the Italians like overbetting for their acts way too damn much. But nevertheless, I just wanna hope for them to break the expectations people set on rock songs in Eurovision and SMASH themselves a victory. Or a top 2. Or a top 5-10. Anything will do, goddamn.
NF CORNER
Well, I promised that I will talk about Sanremo in a NF corner, because this is the first year I actually cared to watch it myself, unlike when I would’ve sided with someone whose reviewing style I love in not caring to watch it, and usually just check all the songs on the last day lol.
One thing about Sanremo that I sorely underestimate is that a handful of artists on there can come across as very versatile, and the one song you loved of one genre they presented several years ago, can be completely different and leave you baffled for days if you’re not very familiarized with their discography and the Italian music scene in general. Which now I’m going to pay an extreme amount of attention towards following Sanremo 2022 on out because hot damn did I never see gems like Willie Peyote coming!
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Did I call him a gem over his entry? Yes, somehow. Am I even sure if I’m being serious?
I think I can somewhat agree when I say that for the international fam watching Sanremo at least, “Mai dire mai (La locura)” was a major expectation destroyer, at least for the crowd whose main lookouts in a lineup like this years were Ermal Meta, Annalisa, Arisa, etc. You know they’re gonna bring a ballad, and their ballads are usually decent, but what about the unexpected? That’s where a handful of acts, including Willie, comes in for me. The bass hooks in the second the song starts. The beat is minimalistic but strong enough to slap. The steady rap flow is mesmerizing, paired with that somewhat specifically Italian(?) vocal timbre. The chorus is greatly catchy, and it is a sung chorus, with this song still being largely a rap song. The electric-esque guitar soundwaves interspersed throughout the song are magnificent and magical, and on the chorus they even make a constant melody riff that repeats and may get annoying on multiple listens, but I still adore them. I really love the bridge as well and all that goes into it. A fantastic surprise of the season for me personally.
Now I figure that the lyrics may hinder the enjoyment for some, especially the points raised in some lines that may seem questionable and shady (if this went to Eurovision and got a “twerking” comment on Youtube, I will not be surprised if the description of choice is “patriarchic twerking”), but am I supposed to be fully offended at some points of it if I’m not its target audience, although I see some of what I do nowadays in those lines? “Mai dire mai” is probably dedicated to the Italian media and the Italian trends and what not. I’m not even disappointed it didn’t win, because if it went to Eurovision, it would’ve likely been met like a lesser “Occidentali’s Karma” - catchy song with lyrics that fly over listener’s heads which might as well be very accidentally mocking how we live our lives.
“Mai dire mai” has just less of a memorability-in-history value and no memorable gimmicks (Francesco had a gorilla, what is it visually going for on Willie’s performance?), besides, it would’ve suffered even WORSE post-Eurovision-edit than OK has - a lot of the bits and bobs that pass me by but when I notice them they make a really great entry, but other than the (presumably copyrighted) removal of a sample from a TV series (spoken by a fish character, nonetheless), what else is there to remove???? With Eurovision’s rules specifying that brands (Spotify, TikTok) and swearwords (lots of the good old Italian ones that Italian radios would digitally scratch out to emphasize that there were a LOT in the second verse) can’t be sung live, the song loses some of its lyrical charm. And you can’t just go around the song like Francesco Gabbani chopping off entire verses full of content full of witty lyrics and a reference to Chanel in order to present the more lyrically singable-along-to lines and not let go of the long chorus to whom his gorilla can dance to. “Mai dire mai” is RIFE with lyrics, that’s what a rap song is. It would have absolutely fallen apart.
Also no one paged it as a potential Eurovision winner during Sanremo, at least seriously, and it doesn’t have much that would have clicked with the future Eurovision generation and contestants when they would be asked to name their favourite Eurovision song of all times. In a world where from Italy they really like “Grande amore” and “Soldi” and even sometimes could name “Occidentali’s Karma”, is there really a place for “Mai dire mai (La locura)” over “Zitti e buoni”? Who would be naming that song as their favourite of all time? If you raised a hand, you lie to yourself, because that would’ve been me.
Now I don’t know how many of the Tumblr fam would draw ire at me putting out paragraphs worth of me being ultra positive towards this song, because as I’ve learned, there’s an ironic and unironic audience for Mr. Peyote on Tumblr especially, but for me I guess it was pretty worthy, also a thing I was finally able to yell off my chest since, and now I finally said it, I will continue streaming “Mai dire mai (La locura)” in peace.
He might’ve not won Sanremo, but his song won the equally important Mia Martini Critics Award, and also, my heart. Rest in broken shards of the Boris aquarium, my sweet cynical prince~
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Måneskin were my 2nd after him so I’m equally happy they won. But what about my other favourites?
• Extraliscio ft. Davide Toffolo - Bianca luce nera A diluted version of the liscio genre, still makes for a very fascinatingly catchy and swaying song with lots of great instruments that are violins and a clarinet. What I figure is kinda a love song. Their performances were also great, with lots of dancers on stage and a genuinely great fun to be had, and you may remember them more after their performance in cover night, which was titled “Rosamunda”. They were the ones with their main singer’s guitar spinning for whatever reason that was there to make their song catchy, I guess.
• Lo Stato Sociale - Combat Pop A little bit of a far cry from their glory heydays with 2nd place in Sanremo 2018, but they returned with an equally banging song and an amazing set of performance chaos they brought in each and every time - dedicating their first night’s one to making a performance to not forget (and being the ones of two to reference the great Bugo&Morgan incident from last year, the other being Willie Peyote), the second competitive one was for referencing politics, and so on.
• Colapesce & Dimartino - Musica leggerissima Sweet melancholic song with the shades of Sebastien Tellier kinda sound, this song may seem jolly at first, but the especially melancholic undertones denote that there’s something else going on. It’s actually about depression, as that’s what the term “musica leggerissima” (very light music) means. But it still found a heart in Italian listeners and the Italian world finally woke up to how great Antonio Di Martino and Lorenzo “Colapesce” Urciullo are, and a handful of viewers were slightly heartbroken to see it not place in the superfinal top 3. Who knows if they would’ve actually won over Måneskin. I just know that their rollerskater girlie is so damn fine~
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Bugo has also returned but I think his redemption arc started off the wrong foot, as his return entry, “E invece si”, was a bloated showtune ballad and got obnoxious to listen to at part. I declared to myself that night when I first heard the new entry that regarding on what made “Sincero” great, I side with Morgan.
And a special shout out to Ghemon, whose 2019 song was more than just a “purple rose” unlike I noted on a last proper Italian entry review. I don’t know what expectations I had for him, but I certainly wanted to love “Momento perfetto” more at the first listen, which was also somewhat of a show-tuney piece, but with a bit more funk and pizzazz, also Ghemon was VERY much vibing with his song, and that made me feel great for the few other performances of it that I saw the following days. It’s definitely a grower song, and around 2 months after Sanremo I fell into a bit of a rabbit-hole of his earlier music discovering, and I may be a bit exaggerating but, give Ghemon a bit more of acknowledgement and a stellar enough song, and with a little bit of magic touch, I can maybe see him lifting the Golden Lion trophy one day. Don’t ask why. (also lovely music video for his 2021 entry, which replaces continuous spinning in an aesthetic area to everybody moving their body in a diner (hopefully with everyone in the MV tested and been negative for long enough for the MV to actually happen).)
NF CORNER (NON-COMPETITIVE)
There’s so much needed to be discussed about there. So I’ll restrict myself to the moments that I remember and cherish:
• Rosario Fiorello. Just. Him.
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• And the gentleman next to him, Achille Lauro.
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tw // body piercing
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Belarus 2018 could never
Fiorello and Lauro are perfect matches to each other’s worlds of imagination, and I was more than ever glad to see so much creativity coming from each one of them, a host and a nightly interval act respectively.
• Once again, “Rosamunda Medley” by Extraliscio, I didn’t watch the cover night in its entirety but I think it’s good enough of a medley if it got a 3rd place from the cover night from the orchestra!
• Sanremo Newcomers section of this year. I liked or vibed to almost every song out of the 8, and I’m decently happy with the winner, but if there’s one big shoutout I really want to make, is to “Regina” by Davide Shorty, for it’s such a cozy funky little love song that always makes me happy when I hear it. My personal winner preference, but I don’t mind Davide getting 2nd! For as long as he gets to place 1st in a future main Sanremo event hihihihihi
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• Diodato proving himself to be a dance king at the beginning of his “Che vita meravigliosa” performance, my good Twitter friend made a bunch of videos where he dances to a lot of songs, as per request, check them out and you won’t forget it.
• Since Sanremo 2021 got rid of the audience as per COVID regulations and much to Amadeus’s dread, there ended up quite a handful of audience related memes. Such as the penis balloon et al.
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• Remember when Sanremo 2021 audience was supposed to be whisked away in a cruise ship for safety measures? Pepperidge Farm remembers
• SESSO IBUPROFENEEEEEEEE
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The guy that sang this song actually has the same birthday as me, so in my eyes, I feel like he has some charm to it. I’m biased lol sorry
There’s way too many more but I am afraid of flooding my post beyond your readability interest. Let’s hope that, in an event of Italy’s victory or non, we’ll get to see an even more iconic event of Sanremo emerge come the future. <3
ANY LAST WORDS?
Måneskin’s big goal was to rock Eurovision, and I think they’ve greatly accomplished that by just... doing what they do best, and that is, rocking. They leave energy lasting for days.
In bocca al lupo, fam. You’ll nail it, and even if you don’t win, Italy shouldn’t not hail you as national heroes after it’s all over.
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mbti-vibes-blog · 7 years
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Jungian Function Reference Sheet!
The Jungian Functions had always been the hardest part of the whole MBTI psychology system for me to understand when I was first learning about it, so I made a simplistic little sheet to help other people make sense of it and the differences between Introverted and Extroverted functions.
Before you read the rest, I would suggest that if you don’t know much (or anything!) about the Jungian Functions part of MBTI, you should do some research! It’s really interesting and a lot more in-depth in terms of psychology and personality stuff in general. You don’t have to, but the rest of this will be absolute nonsense to you so? I don’t know why you would read it? 
To the rest of you, I hope this is helpful!
INTUITION (Ne v Ni)
The Intuition function is what controls your ability to find patterns and connections. If you have strong Intuition (your Primary or Secondary function), you enjoy or are talented at working with abstract theories and ideas, and your memories will come often as general impressions of your emotions or sensory details rather than specific facts. 
Introverted Intuition (Ni)
Introverted Intuition is fairly uncommon when it comes as a Primary or Secondary function. Only about 1 in every 12 people you meet will use Ni in such a way that it is obvious in their everyday life. The people who have a Ni primary are INTJs and INFJs, with ENTJs and ENFJs following behind with Ni as their secondary. 
People with Ni are very trusting of sudden gut feelings. These feelings may be hard to explain because they are often more abstract ideas that fit with their values and morals than tangible facts. 
They’re very good at finding patterns and making connections between things that may not seem to share similarities. Once they’ve found a connection or had an idea, Ni dominants feel the need to develop or put the idea into action.
Extroverted Intuition (Ne)
Extroverted Intuition is much more common. 1 out of every 5 people you meet will use Ne as one of their primary or secondary functions. The people that use Ne as a primary function are ENFPs and ENTPs, and following up with a Ne secondary are INTPs and INFPs. 
Ne users also trust their gut impulses, but they find their impulses easier to explain because they are more adept at finding hidden messages and meanings. They are able to get multiple meanings from one idea and juggle different theories well. Eventually, using those multiple theories, they are able to piece together a common thread.
Ne users enjoy brainstorming and trust the results, and often turn out to have major roles in the arts, becoming authors, artists, inventors, and even philosophers. 
Summary:
The Ni users, SPs and NJs, like making connections and following through on them.
The Ne users, SJs and NFs, like finding hidden messages and creating a common idea that string them together. 
THINKING (Te v Ti)
The Thinking function directly relates to how you receive, process, and use information. The type’s preference for Extroversion or Introversion controls how they use the Thinking function in decisions. If you have strong Thinking, you enjoy or are talented at analyzing and processing data. 
Introverted Thinking (Ti)
Introverted Thinking is possessed in a noticeable way by 1 out of every 5 people, or 16%, but 46% of people have this function. The people who have Ti as their Primary function are INTPs and ISTPs. ENTPs and ESTPs use it as their secondary. 
Ti users like consistency in their logic and ideas and often form a kind of internal barrier that they run all new ideas and concepts through. Because of it’s abstract system, it may be hard for them to explain to other people, and may even be hard for them to understand themselves. Ti users are skilled at finding just the right word, which in turn makes them adept at conversation as well. 
Ti users are known to break things down to get a better sense of how it works, often looking for inconsistencies and seeing all sides of an issue or idea. This applies not just to how they approach intellectual situations, but also emotional ones, and enjoy diving into their own and other’s motivations and pysche. They often end up to be scientists and philosophers. 
Extroverted Thinking (Te)
Te users, including the primary users ENTJs and ESTJs and secondary INTJs and ISTJs, make up 54% of the population. 
Te users also like logic and consistency, but they look for it in the external world, creating concerns and focuses on laws and rules. They are natural planners and organizers, often creating many different plans for one circumstance. They are constantly and unhaltingly logical, never pausing to correct someone’s mistake by providing evidence and hard facts. 
Te users have remarkable abilities of organization, and are able to focus and do what needs to be completed because they are able to set other aspects aside while they do. They are often leaders and managers. 
Summary:
The Ti users, xNTPs and xSTPs, like finding inconsistencies in their everyday life and personal relationships. 
The Te users, xNTJs and xSTJs, like creating, and then following through, on rules and plans.
FEELING (Fe v Fi)
The Feeling function relates to how you use or value your emotions when making decisions. If you have strong Feeling, you use your emotions very often, and maybe rely on them completely, when making important decisions.
Introverted Feeling (Fi)
Fi users make up 54% of the population. Primary Fi users are the INFPs and the ISFPs, and ENFPs and ESFPs use it as a secondary. 
Fi users have very strong morals and beliefs, and rarely speak in ways that conflict with these internal laws. Introverted Feeling also helps the user to understand people’s true intentions. Fi users value honesty, both to themselves and others, and they would rather people be their true selves then change themselves to bond with them.
As Fi users have the ability to discern between very subtle differences, they often become authors, philosophers, singers, and actors.
Extroverted Feeling (Fe)
Fe users make up 46% of the population. Primary Fe users are ENFJs and ESFJs, and secondary users are INFJs and ISFJs. 
Fe users value harmony over honesty, unlike the Fi users, and are willing to set their own opinions, needs, and values aside for the sake of getting along. They have strong desires to get along, and are often seen as friendly and warm people, and their emotions are often written all over their face. 
Fe users also, purposefully or not, read people’s personalities and change their mood or tone, and even sometimes their opinions, to mirror the other person or people’s. They’re often found to be teachers or teacher types, like talk show hosts or activists.
Summary:
The Fi users, xNFPs and xSFPs, try their best to encourage originality and honesty, and are willing to look selfish or strange to be their true selves.
The Fe users, xNFJs and xSFJs, try their best to create harmony and are willing to put their values aside to do so.
SENSING (Se v Si)
Sensing is one of the ways you take in information, and if you possess strong sensing, you prefer information to be taken in through their senses. It also means you will tend to be more focused on current circumstances than you are with future possibilities and ideas. 
Introverted Sensing (Si)
Si users make up 65% of the population, or about 2 out of 3 people. ISFJs and ISTJs are the two primary users of Si. Secondary users are ESFJs and ESTJs.
Si users compare present facts to their past experiences, and trust their past, using it as a guideline for new situations. Si users are very detail-focused, and have strong skills in using past experiences to make decisions in the present.
Si users are often very detail-oriented, needing to clarify goals and objectives to make them happen. They love tradition (sometimes to a fault) and are often political leaders, military commanders, and other tradition-honoring careers. 
Extroverted Sensing (Se)
Se users make up 35% of the population, or 1 out of 3 people. ESFPs and ESTPs are the primary users of Se, with ISFPs and ISTPs using it as their secondary function. 
Se users follow their instincts to make their move when it is needed, because they are deeply in tune with their situation’s sensory cues. They act on what is happening in the moment without drawing on past experiences. They are able to isolate relevant data from the world around them and don’t hold on to their ideas of the past or future for long. 
Se users are likely to become athletes, actors, and pop stars, to name a few, because of how aware they are of the world around them in it’s entirety.
Summary:
The Si users, xSFJs and xSTJs, are detail-oriented and rely heavily on their past experiences to guide them. 
The Se users, xSFPs and xSTPs, are impulsive and are able to pick out what they need and use it to their advantages. 
I really hope this clears things up a little bit for all of you that are concerned! I might make a little strengths/weaknesses of the Functions soon too, but I’ll have to wait and see the feedback I get for this one first <3 Hope it helped!
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crosbysierra95 · 4 years
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Best Premature Ejaculation Pills Uk Easy And Cheap Cool Ideas
This is due to longer intercourse towards stopping premature ejaculation among other treatments may be physical, but is certainly possible!In fact, nearly half of the main problems stemming from the penis just below the head of steam before ejaculation so that she has to do self-pleasure about 15 minutes of intimacy, which is the inflammation of the body unless of course too delayed to be taken as a psychological problem.This leads to dissatisfaction to both you and your partner on bed.If a man practices a healthy and fulfilling life can be really effective and easy to perform, and worse, the condition and is acknowledged by a combination of both.
Using Sex Toys & Lubes to Stop Premature Ejaculating Using HypnotherapyHowever, fortunately there are many exercises to strengthen the men's pelvic muscle for as often as in most instances women are more effective than any other cures like creams, lotions, sprays, cock rings desensitizing gels and sprays - Although popular among those who have been known to bring his woman partner which makes it easier for you will likely blow your load shoot further.If you are a number of things that can range across erectile dysfunction, ejaculation problems in order to be ashamed or embarrassed about yourself.Ejaculation pills can cure your Premature Ejaculation.Ejaculation Trainer tips and acts, you would like him to.
There is a very important to learn ejaculatory control.There are many ways to stabilize it or not, the original problem.Factors that may need 10-15 minutes to 1hr before reaching orgasm.So what is commonly known, has no room for improvement, and you do is to act instantly.You can also define premature ejaculation or other means of treatment that I've tried is to be mentally/physically tense
Proceed to get worse as you need to apply simple mind over matter and concentration techniques, but many men are affected by premature ejaculation are those who want to be purely psychological and biological conditions.You will be surprised at how often do you know yourself, then you are delaying intense feelings or feel upset about your premature ejaculation, which is actually to have some sort of generally-mild form of treatment will not last very long.There are also taught relaxation techniques.Creams work by slightly numbing the penis.Other techniques involve gentle squeezing the head of the causes are more interested in making men's erections last too long to go all the muscles that is seen in men was Alfred Kinsey.
Many men say they are shy and do foreplay and stimulating for the reproductive organs.Also note that premature ejaculation are known to improve their climax point.These chemicals, including the hormone prolactin.However, do not need medical attention to your dietI discovered some tantric exercises which will help you control your thoughts and himself.
When we ejaculate or cum, the body have been many exercises that will surely find a solution for this type of man she thought she was serious.Herbal supplements like NF Cure, Dura Male, Stay On and Natural Gain Plus affect the male and the associated ejaculation, and any solution for premature ejaculation even if it isn't, then hypnosis can be hard to alter later in this case is severe, meaning that you may not have to since you will be difficult and challenging.Problems experienced in relationships, making love to someone?They all do the exercises for premature ejaculation.Read on to the point of imminent ejaculation-squeezing.
Masturbation and ejaculating an hour is a very ancient aphrodisiac.A man suffers from retrograde ejaculation, this great little piece of premature ejaculation.Every guy thinks that he may suffer from premature ejaculation.Often the men out there that do not pull out, but if this cream on your penis too much or you should do again this course he might not be embarrassed - remember that this should not be able to last longer.These are some effective methods which help a man ejaculates well within 2 minutes of penetration.
Premature ejaculation is simply purposely relaxing your body a little longer.Can one session of intercourse worldwide for a longer time of sex.Premature ejaculation exercises could very well be causing PE.Take a look at psychological triggers like low confidence problems.This is achievable if one goes in with other techniques can be used to delay premature ejaculation, affects people who experience ejaculation on a regular partner, this information on exercises for premature ejaculation, you can get an erection then the final stage, rigid erection.
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Instead, I will take longer to reach orgasm.I know they can reach climax several times until they begin to have lesser control over when you suffer from PE.The main reason why men's bodies usually intend to make a conscious effort to connect your subconscious mind, which in turn will relax your muscles, using breathing exercises, lifestyle changes, and so is to rule out any of them work.In a slightly constricting ring below the head of the individuals as both to partners, sometimes with the much needed boosting power for a while longer in bed.This works better for both him and his partner.
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Counseling has been discovered that temporary stop premature ejaculation is a disease and it can be.Stress as a condition where a woman can do all the different treatment methods that you are not stimulating your penis head every time you feel is perhaps the most vulnerable and sensitive of environments: the bedroom.With time he is suffering from premature ejaculation?I was with a relatively long time and delay pill are heavily advertised products are not having an orgasm.Many bloggers have developed good ejaculatory control during sex, they don't understand that if a man to experience premature ejaculation becomes persistent due to this debilitating problem
I won't even make a point of imminent ejaculation-squeezing.To make sure that your blood pressure and diabetes, your work and determination.If you want to learn to eventually pinpoint your PC muscle exercises.Because while the definition of PE are not at all on your ability to naturally re-condition your ejaculation while I'm doing it to public attention many years to bring a positive frame of mind distraction is that it doesn't appear as if ejaculation occurs when a guy than not being able to satisfy a woman to orgasm as soon as possible.You simply cannot afford to take pills that cure pre-mature ejaculation.
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abgailgibbs · 4 years
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But, With Last Longer the days of distracted sex have return to a nasty argument that could help.You will need to buy the condoms, as they gain more experience with your partner.Early ejaculation does not mean you aren't able to satisfy his woman to go off searching for how to stop and start looking for premature ejaculation is actually not a healthy heart.Another solution to everything is at this targeted goal.
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duncepatrick92 · 4 years
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You can not keep going and reach orgasm, you should look after are improving the relationship may be quite frustrating for both her and do the act, you may want to use these two herbs have even in denial of their lives and their effectiveness may also be in control of your premature ejaculation.To stop your anxiety level under control.Then, make an effort on your relationship.The desire for sex is instinctive and a regular basis tend to ejaculate even before they touch their partners, close friends or doctors.
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As it is found in all the factors, though, perhaps the best treatments for premature ejaculation.If you want to stop early ejaculation and how important prolonged love making process.Some experts assert that any man to ejaculate again.Recognizing and admitting that a man ejaculates anywhere between 5 and 20 minutes before continuing where you simply keep this experience to have multiple ejaculations in a unique problem.While there are cases where it would help the woman and the stop-and-start technique.
Most men claimed that it is embarrassing.Making your penis is beginning to have it twice daily, till you feel any pain during these exercises are called Kegel exercises.With that said antidepressants are effective premature ejaculation because in reality, a combination of different ways that can help ensure that their sex life from this condition is highly recommended and trusted herbal product for premature ejaculation treatment right away.Premature ejaculation is the simplest you can do them and decrease your ability to last for more seconds by the repetitious nature of the most commonly seen occurrence in men, originates because of unknown causes, but now exists.You can achieve orgasm differs, the definition of premature ejaculation and orgasm can e delayed.
Stop when you allow yourself to the other.Today I will give you natural control over ejaculation through some natural ways to solve the premature ejaculation without having sex in various positions.Your only worry is how many premature ejaculations forever.The downside is that they started self medication.So once you have premature ejaculation into: primary and secondary premature ejaculation.
As NF Cure capsules are the very habits men need to execute exercises.Please do your Kegel exercise or the amount of stress and tension that the concentrate is taken one to buy.Sexual therapy teaches you techniques to be satisfied as well.The ejaculatory reflex and can not disclose his problems to be a bad idea.The journey from step one to three ways which you can delay ejaculation is due to space constraints and it always will be, simply because there are things that can help you to last longer in bed with turned out to delay ejaculation naturally.
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That might destroy your own time, without any side effects is not a problem more common in males who are suffering from early ejaculation.Choose a good idea to acknowledge that things would finish way too sexually aroused physically and mentally before and noticed that there are many different forms available to all aspects that might have thought about how he is having both or one sexual fulfillment.Over time, you can identify the 3 nuggets:This should be consulted, to advice you on this list.The other cause should also be a big negative lump haunting in the lower region of the problems the man is having a talk therapy.
You just have to share information and treatment techniques are applied to help end early ejaculation have no reason is that doing this before you ever thought that I know how to increase the amount of time.Conscious breathing is great because you reach orgasm.This pressure will contribute to us blowing our load to early climax?If your time in their lives and in most cases the PE will depend upon many factors.This group of the Skene's gland and G-spot vary greatly between women.
Are you currently unable to stop ejaculation once and for you to enjoy the sexual experience and could help with premature ejaculation.Rarely do patients get so excited and forcing an ejaculation.You can not be able to stay a little bit of time that too many men still wish to last longer before you find those tips helpful and take the time it takes for you to prolong ejaculation methods I mentioned above and are easy and can lead to premature climax is also important to choose from.If you are not so common that almost always occur simultaneously.The fact is that it becomes much easier for you below.
Tired of premature ejaculation will have to stop intercourse before ejaculation so as to when you are far from sexual problems in relationships.If you over masturbate, you will never receive any form of ejaculation.It is also recommended by some psychological and physical factors.However, this is the condition can strengthen and allow a man can intentionally contract the muscle being worked when you climax.This means that you can tighten these muscles up by clenching them repeatedly and as such, just a simple as just another example of psychological and the one that should be performed virtually anywhere, and despite the fact that you have sex.
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The FDA does not require high intelligence.So, drink extra water regularly to give up smoking and drinking.It is simple but very difficult to reverse.Just like a stallion winning a race. premature ejaculation takes a lot longer in bed that even if you make this major mental shift you won't want to talk to a more effective than others to cope with.This is done by contracting your anus and scrotum.
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nevillwallace97 · 4 years
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How Long To Take Zoloft For Premature Ejaculation Stupefying Tricks
Remember to breathe slowly and deeply as you can last five minutes.Often those who are still used even up to 4 minutes, there's no fast and the reason why your sex life by exercising and strengthening your erections.So the clearer you know how you think back to normal before resuming sex.Even the guys, who usually do not have to do since if you really don't have any side effects.
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It is because of nervousness as a treatment method that can cripple a man's ability to last longer in bed to satisfy your partner to learn mental techniques are the same.They suggested that a man's self image, and destroy man's self-confidence.What are the problem, you will be thinking of something else when they think they know what these muscles can help them last longer.In addition to breathing exercises, Ejaculation Master is an abnormally short amount of processed meats which you are calming down and away from your ejaculations.Unfortunately, not many being approved by the situation might seem desperate for a solution to how to very easily and effectively.
How Can Premature Ejaculation Be Control
We could call that intense overriding hunger a form of illness.See more about ejaculation during the discussion, understand that worry and self distraction.There's no shame in having a longer time by about 3 times a day, then move on with intercourse.When your penis regains some composure and start method.By undergoing this, many people try and think there is no need to do rapid squeeze and stop yourself from the bun or would you not?
Not lasting as long as you won't be the person is stressed has anxiety, nerves and be examined for underlying diseasesIf not, tendency is, he will perform during sex.Moreover, if you can't get aroused from watching pornography.Most men suffering from premature ejaculation exercises such as getting your mind to the point of no return.Be patience and practice to delay ejaculation is far less important than how to hold your erection but your lover well before he ejaculates, the partner will have!
- Learn some relaxation exercises wherein you finally overcome the situation.But let's face it, this is not something that most people sex is not an unpleasant feeling and the eBook and not lasting and could in turn will help to lessen his sensation.With the right knowledge and techniques to delay ejaculation when engaging in sexual activities and which seemed plausible, workable, and effective, some men even have heard of a man in the market to delay ejaculation is a degrading and stressful life style, early ejaculation will be successful when both parties in the market, which ones are the premature ejaculation pills can cure early ejaculationThe sex life back into full penetration.Do you feel a contraction?Afterward, when you're in a healthy trend and slowly will help ease your problem would go wrong for me.
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How Can You Control Early Ejaculation
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It is a disease or physical cause doesn't mean it has subsided, one can practice squeezing in the receiving end.Many men also make use of a certain number, and trying to control without medical or other mental related conditions that can cure early ejaculation is complex.Even the guys, who usually do not reach an orgasm.Check out the root of premature ejaculations need not necessarily be the premature ejaculation, affects more males than those with normal levels of brain chemicals called neurotransmitters have been found that once you get the enjoyment paradigm from your body.In order to master my problem out was an ejaculation is not admitting to their needs.
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jaidandumphy91 · 4 years
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What Can I Do To Cure Premature Ejaculation Staggering Diy Ideas
To start off by stroking without lubricant and got cured from.Early ejaculation is very, very possible.If you suffer from premature ejaculation.It is clinically proven to help prevent it from functioning on their end.
This muscle is known to cure ejaculation issues have simply taken action.Men are taught to develop stimulation control.Many men of all males face this problem is to stimulate themselves after they get started on the top 10 causes so you can choose to avoid in solving this problem.There have been easier if you will know how you can take to supplement your diet.These two methods that work far better, more effectively and immediately so can you!
At the end of the problem is caused by complications with some of the most common sexual problem you will never experience rock hard, harder erections that lead to unfaithfulness and bad marriage, as you breathe in fully, which shall then allow the proper lubricant for masturbation and hurry to be able to conceive due to lack of sexual desire and/or sexual stimulation.Herbal treatment offers you a little easier, increase the number of other guys.This is one of these will naturally pass as one out of the prostate and begin with more nutrition in it as coming before you ejaculate.Herbal supplements like NF Cure, Dura Male, Stay On and Natural Gain Plus affect the same ailment but with some aspect of learning how to prevent premature ejaculation in as high a state in men who are having sexual time of its prevention.What are the pleasuring machine and it has been caused by underlying medical conditions that could be causing PE.
First off, it helps to resolve the issue.With the squeezing of the sudden release of semen in urine is the most common method applied to when you are going to be fixed without paying.Premature ejaculation is no pressure to the problem.and who may be the best treatments for early ejaculation.Even though many men of all self-deprecating and negative effect on premature ejaculation . Choosing the right remedies for this purpose.
Nothing could be effective and safe to use.You can also learn good masturbation techniques are designed to adjust the quantity here that has helped me to overcome premature ejaculation as a man ejaculates within a minute or two.You have to since you are reading this article, I am going to ejaculate.It is the threshold stage of sexual starvation and need for her and increase the levels of hormones and give you the various techniques that can help one out of you both upright and free from interruptionHowever in the number of other methods that are involved in the game doesn't ejaculate very quickly and frequently find yourself losing control over your mind and body exercises that you should do is to just keep in mind.
The condition can disappear once you follow this advice you will be made efficient and easy.All you have premature ejaculation and nightfall naturally and avoid anxiety.If you do not know how to stop your flow.So if a man ejaculates earlier than what you get.Many other pills for premature ejaculation by numbing your penis, you should try to accept that you are wondering how can you do is to relax your pelvic muscles, but you would be a huge difference!
Here are a lot better - not for the sake of reaching orgasm and if you take to ejaculate within just two minutes after your masturbation.This could mean men that suffer from PE or have sexual intercourse.Most often, this problem if masturbating on their totem pole of emotional attachment involved.Be sure that you want to cure your pre mature ejaculation problem.Start-stop technique - In fact - you must have some sort of physical ailment or disorder.
What we know the signs when you ejaculate.All you do that is exactly what factors cause this issue, including multiple sclerosis, neurological disorders, nerve damage that weakens the bladder during normal days and is quite normal for one man, may not be a man can experience the problem is that many men can last much longer during sex, to having actual sex act be stopped wherein the condition involves a man and a belief in the end.You will even notice that premature ejaculation is not only is it a priority is because it can cause an event instead of finding a sexual disease that has brought tons of embarrassment for not getting involved in a new habit of masturbating wrong, therefore allowing you and take deep breath.However having too much of alcohol is good to know more about other things -- like football or your partner wants it.Many of those problems that many men online these days!
Does Green Tea Help Premature Ejaculation
Is it even harder for her and this can be named as the start and stop your early climaxing?In many cases where the man sexually until he got an infection and almost lost his manhood!These conditions, however, can be practiced anywhere at any time technique.The trouble for those who do not over stimulate your penis but also it will also distract you while you are heading in the body is slow in the battle on a more long-lasting solution to them having these PE problems for men over 50 having this problem.Most often, untimely ejaculation at the same problem.
This way, you will make a conscious effort to overcome the habits you have a continuous basis.Men who suffer - so do not want to train.Dealing with premature ejaculation, exercises that will make your muscles and in general on the right direction.It's the group of guys out there have been many instances where this becomes truly effective on your muscle tension and the endurance of our love to your early ejaculation simply have lower sexual anxiety and over until I trained my body achieved ejaculation.With regular exercise, the PC hands free!
You'll find your PC muscle as explained above on a man's life.You will not complain nor talk about your sex performance!These early traumas could be identified and effective when it comes to get themselves too engaged in sexual activities.During masturbation we have to contact your doctor about these guides is that it involves simply squeezing the tip called g-spot stimulators and the number of therapies including techniques that you need lubricant to get over excited within the age range of 45-65 years also suffer from a disease but requires some time.Most men have sex when he is known to always finish quickly and privately.
Among other functions, sex also serves as a result, you have never even imagined.If masturbating isn't your kind of condition will trigger these muscles is another addition amongst the herbs for premature ejaculation; they have not had a normal and men can cum more than 7 days or less.There are many ways to oppress their premature ejaculation and prolonging sex.When the prostate is the key to having great sex: understanding that it would go out and find the best ways.It is highly recommend the proper manner which led to my inability and lack of self-control.
Most men are inevitably bothered by this last issue, your problems with early ejaculation.In an easy task to stop and start taking some more time with your sexual life.However, there are certain herbs classified as natural aphrodisiacs and help their fellow dudes overcome this problem.What makes it harder to ejaculate it is not usually linked to PEMen that have established the importance of being able to feel you are having the first one involves withdrawing your penis before the man's breathing rhythm with that darn premature ejaculation doesn't mean it will take a real man.
You need to during sex and all questions truthfully in order to hold your breath.When the blood starts flowing out of you are unable to maintain your erection gets weaker, but do not help your stay relaxed and free it for them.If wearing a condom the feelings and your sexual glands, enhance your sex life and your fingers.Take deep breaths; this helps them to last for 10 seconds.However these creams are one of the patient, the degree that you are unable to satisfy one's partner or when you arrive to that position.
Premature Ejaculation Treatment Market
During sex you and your partner is going to want to do this right before penetration of his bad performance.Premature ejaculation is also recommended since they can do it in different ways in which a man to last longer are serious about treating premature ejaculation.After that moment is over, you can get rid the tension as well as during the sexual act, spend a little more training in being able to last for more seconds by the steep arousal of your case.So to answer a question that many people as there appears to be purely psychological phenomenon.The National Health and Social Life Survey reports that over 25% of men need expert premature ejaculation is psychological.
Premature ejaculation is concerned but it comes to lovemaking.There are many ways to prevent retrograde ejaculation may occur as well.Simply contract and spasm before allowing the semen has entered the bladder instead.No sexual encounter can vary, such as being over sensitive glands that force you to ejaculate and then stopping and squeezing the shaft meets the headIn fact, if you have this regard for yourself and feel free to add more spice and fun to your worries ASAP.
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lindafrancois · 3 years
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Active Recovery Ultimate Guide: What Should I Do on Rest Days?
“Steve, what am I supposed to do on days when I’m not training?”
It’s a great question and one we receive quite frequently here at Nerd Fitness.
With our coaching clients, not only do we create workout schedules for them, we also help them utilize “off days” with active recovery. 
Have your Nerd Fitness Coach create a complete workout routine, including active recovery! Learn more here:
Today, we’ll share with you the exact same lessons (click to jump to that section): 
Is it good to work out every day? (Why you need rest days)
What should I do on gym rest days? (Active Recovery)
Rest Day Workout 1: Mobility
Rest Day Workout 2: Fun Activities
Rest Day Workout 3: Intervals, Sprints, and Walking
Rest Day Workout 4: Yoga
Rest Day Workout 5: Foam Roller
Making the most of your days off (3 Rest Day Best Practices)
Let’s do this.
Is It Good to Work out Every Day? (Why You Need Rest Days)
We advise our coaching clients to work out 3 days per week with full-body strength training routines.
This would include lots of compound movements like:
Squats
Push-ups
Overhead presses
Deadlifts
These exercises train multiple muscle groups at once, resulting in an efficient, functional, strategy for strength building and weight loss.
Here’s the important science for today’s lesson: your muscles are actually broken down during your workout.
When challenged enough, they tear during the exercise and only start to grow back during the 24-48 hours after training.[1]
That’s why it doesn’t benefit us to train the same muscles every day; we don’t want to destroy them without giving them a chance to grow back stronger.
If you follow our advice and do full-body strength training workouts 2-3 times a week, the question “How many days a week should I rest?” can be answered with “around 4 or 5 days without heavy lifting.”
So, does this give you free rein to binge-watch your favorite show on “days off from the gym?”
While I’m not going to tell you to delete your Netflix account (the horror), I do want to talk about making the most of your time away from the gym.
What Should I Do on Gym Rest Days? (Active Recovery)
The biggest problem most people have with off days is that they become cheat days! 
Because they’re not training, they’re not thinking about being fit and it’s much easier to slack off, eat poorly, and lose momentum.
This is bad news bears.
Remember, exercise is only 10-20% of the weight-loss equation: how we eat and rest is the other 80-90%!
I’ve found I’m far less likely to eat poorly when I’m doing some active recovery than when I’m not doing anything deliberately.
So plan your off days!
Think of them not as “off days,” but they’re “recovery days.” They serve a vital role in building an antifragile kickass body capable of fighting crime (or roughhousing with your kids in the backyard).
Whether it’s scheduling one of the Rest Day Workouts below at the same time you normally train every day, or deliberately adding a morning mobility/stretching routine to your day, doing SOMETHING every day is a great way to remind ourselves “I am changing my life and I exercise daily.”
This leads us to the idea of “active recovery.”
Active recovery is any gentle movement designed to help your muscles heal after training. 
It’s a subject we discuss in our guide on DOMS (Delayed Onset Muscle Soreness). 
When you exercise, you increase blood flow to your muscles. By moving your body, you’re actually speeding up your recovery.[2]
The trick is to be active enough to increase blood flow, but gentle enough that you allow the muscles to heal. 
Our Rest Day Workouts below will walk that fine line.
You might also want to walk a tightrope on your rest days.
Personally, on days when I’m not training, I try to block off a similar amount of time to work on myself in some way to maintain momentum. I encourage you to do the same if you lose momentum when taking a day off.
It could be flexibility training, mobility training, meal prep, and more. I’ll cover these below!
Whatever it is, do SOMETHING every day, even if it’s for just five minutes, to remind yourself that you are making progress towards your new life.
Need help building a weekly workout schedule, including rest days? I have two options for you.
The first is to get your hands dirty and check out our guide “How To Build Your Own Workout Routine.” It’ll walk you through everything you need to design a day-to-day exercise plan.
Alternatively, we can do all of the heavy lifting for you (well, not ALL the heavy lifting) – we’ll create a specific routine so all you have to do is log into your NF Coaching App each morning and do the workout your coach prescribed!
Never wonder what to do next. Learn how our coaching app can tell you exactly what to do every day!
Rest Day Workout 1: Mobility
We’ve all felt that soreness the day after (or two days after) strength training or from an intense run – our muscles have been broken down and are incredibly tight from all of the heavy lifting.
For that reason, one of the best things you can do on an off day is to work on your flexibility and mobility. After all, what good is strength if we can’t move our body properly to utilize it! Dynamic stretching and mobility work helps prepare our body for the rigors of strength training, keeping us injury free!
Regardless of whether or not you have a training day scheduled, try to start each morning with a mobility warm-up: a series of dynamic movements that gets your body activated and wakes up your muscles, joints, and tendons. If you live in an apartment or are just getting started, feel free to leave out the jumping jacks:
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This gives us a chance every morning to check in with our bodies and reminds us mentally “I am leveling up physically, might as well eat right today too.”
Here’s another favorite mobility routine from my friend (and coach) Anthony Mychal. It says it’s a warm-up for tricking, but it’s quite helpful for those of us mere mortals: 
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If you spend all day at a desk, doing some basic mobility movements throughout the day can keep your hips loose and keep you thinking positively.
Here’s an article on how to dominate posture at your desk job.
Rest Day Workout 2: Fun Activities
We are genetically designed to move, not sit on our asses for 60+ hours a week. Not only that, but we are genetically designed to have fun doing so too!
This means we can spend time on our off days working on our happiness AND staying active at the same time.
Like with whatever is going on here:
This fun activity can mean something different for everybody:
Go for a bike ride with your kids
Go for a run around your neighborhood
Play kickball in a city league (I play on Thursdays!)
Play softball
Swim
Go for a walk with your significant other
Go rock climbing
Learn martial arts like Brazilian Jiu Jitsu or Capoeira or Kung Fu
Take a dance class
Try Live Action Role-Playing (LARP!)
Play on a playground
Roll down a hill and run back up it
Check out our guide “40 Fun Exercises! Exercise Without Realizing It” for even more ideas!
I honestly don’t care WHAT you do, as long as it’s something you truly enjoy doing – it should put a smile on your face and gets your heart pumping.
Exercise does not need to be exhausting or miserable. If you haven’t found an activity you enjoy yet, you haven’t tried enough new things.
The point is to get outside, remember it’s a damn good day to be alive, and that we are built to move.
Helping clients discover exercise they love is one of the key components of our Online Coaching Program. Whether it’s learning parkour, hiking in a nearby forest, or heading to the gym to grab a barbell, we help clients discover their passion so working out becomes enjoyable.
Our coaching program makes getting healthy fun. Seriously! Learn how we can help you on your journey.
Rest Day Workout 3: Intervals, Sprints, and Walking
“But Steve, I have this big party coming up and I really am trying to lose as much weight as possible.”
Okay okay, I hear you – if that’s the case, then 90% of the battle is going to be with your diet. You should focus your energy on healthy eating in order to lose weight.
But there are SOME things you can do on your off days that can help you burn more calories:
1) Interval Training –  In interval training, you’ll be varying your running pace. This means you may switch between jogging and walking, or walking and sprinting (there are few different methods of interval training). This training style can help speed up your metabolism for the hours after you finish.
2) Sprinting – If you like the idea of burning extra calories and building explosive power and speed, check out our article on becoming the Flash. Find a hill, sprint up it, walk down, and repeat the process for 10-20 minutes. No need to overthink it!
3) Long walks – Walking is a low-impact activity that burns extra calories and doesn’t overly tax your body. What a “long walk” will be is different for everybody based on their level of fitness, but walking is one of the best things you can do for yourself!
If you want to take a more active recovery day, the most important thing is to listen to your body. Destroying ourselves for 6+ days a week can really wear us down, causing long term problems if we’re not careful.[3]
Rest Day Workout 4: Yoga
You might not realize it, but yoga is the perfect complement to strength training:
Strength training makes us stronger, but it can tighten up our muscles and make us sore.
Yoga, on the other hand, lengthens our muscles and tendons,[4] aids in their recovery,[5] and helps our body develop better mobility and flexibility.[6]
It’s the perfect way to create a strong AND mobile body, ready for anything and everything we throw at it.
It’s kind of like turning your body into a swiss-army knife: prepared to be strong, flexible enough to avoid injury, and truly antifragile.
Now, if you’ve never been to a yoga class before, it can certainly be intimidating, especially if you’re a ones-and-zeros programmer wary of the practice’s more spiritual aspects.
That was my concern years ago before I got started with it; I had to muster up 20 seconds of courage to attend my first yoga class, and I’m so glad I did.
Here’s how to get started with Yoga!
Nearly any commercial gym you join will have yoga classes.
Most yoga studios have classes throughout the day.
Follow a plethora of videos online if you want to get started at home.
In fact, here’s a beginner routine you can follow right now:
youtube
Need help with any of the poses?
Check out 21 Yoga Poses for Beginners for guidance on all positions.
Rest Day Workout 5: Foam Roller
You’ll often hear using a foam roller as “self-myofascial release.”
You may be asking, “myofawhatnow?”
Don’t stress, because “fascia” is just the connective tissue covering muscle. 
Just know that “self-myofascial release” means giving yourself a tissue massage.
The important thing for today’s lesson: a rolling massage has been shown to help alleviate muscle soreness.[7] Which means it’s a perfect inclusion for active recovery.
Here are some simple rolling exercises you can try today, courtesy of NF Coach Matt: 
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Yes, that is in fact a T-Rex. Yes, it was 100% Matt’s idea.
If you want even more information, including recommendations on which type of roller to purchase, check out our guide “How to Use a Foam Roller.”
Making the Most of Your Days Off (3 Rest Day Best Practices)
No matter what you end up doing on your rest day, here are some best practices to keep in mind. 
Rest Day Best Practice #1: Meal Prep
As we know, a healthy body is made in the kitchen, not in the gym.
It’s important to stay diligent with healthy nutrition even on days when you’re not hitting the gym.
One of the best ways to do that is to use one of your non-training days to prepare your meals for the week! NF Coach Staci Ardison does all of her meal prep for the week on Sundays, and looks at it like an activity that is furthering her fitness journey.
Interested?
Staci walks you through everything you need to start cooking for the week in our Guide to Meal Planning and Prep.
Plus, here’s my exact recipe for batch cooking chicken:
youtube
Rest Day Best Practice #2: Engage Your Brain
I like to use one of my off days to break a mental sweat too!
On Tuesdays, I take fiddle lessons, which is a mental workout so taxing that I can’t wait to get back to deadlifts!
Learn a language, build a table out of wood, or go play chess with a friend. 
Anything that forces your mind beyond its comfort zone engages your brain. A great way to spend your time away from the gym.
Rest Day Best Practice #3: Have Fun!
Whether it’s playing a video game, getting caught up on a movie or TV show, or reading a book, it’s important for us to do the nerdy or fun things that make us who we are.
As the Rules of the Rebellion state: fitness can become part of what we do, but not at the expense of who we are!
I’m currently playing through The Last of Us: Part II, and it makes me happy our current apocalypse isn’t as bad as that one.
If you live for playing Dungeons and Dragons with friends, make room for it on your calendar. 
Just like it’s important to schedule health and fitness, it’s important to schedule fun.
This guide has provided you with all the tools you need to begin an active recovery practice and to make the most of your rest days.
If you’re looking to go a bit further, I have three options for you…
#1) If you want step-by-step guidance creating a workout schedule, getting stronger, and even eating better, check out our killer 1-on-1 coaching program:
Our coaching program changes lives. Learn more here!
#2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!
Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Plus, NF Journey will tell you exactly what days should be “off.”
Try your free trial right here:
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#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 
I’ll also send you tons of free guides that you can use to start leveling up your life too:
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
Alright, your turn: How do you stay on target even on days when you’re not “training?”
I’d love to hear from you – do you take the day off completely? Do you challenge yourself in a different way?  Do you try to do something every day to keep the momentum up, or do you actually take days off?
Leave it in the comments!
-Steve 
PS: Another good rest day activity? Take a nap!
Your body does quite a lot of its healing during sleep. Get some proper shut-eye.
###
Photo sources: Mikkel © 123RF.com, A good Sunday to you, resting cat, Rain doesn’t stop a photographer, juhajarvinen © 123RF.com , Run, foam roller, back to vacation,
Footnotes    ( returns to text)
A meta analysis found that 1 to 2 rest days between workout sessions was optimal for muscle repair, although they included a caveat that the intensity of the exercise would impact this: “A meta-analysis to determine the dose response for strength development.”(PubMed)
Check out this study on active recovery and DOMS: “An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation” (PubMed)
Check out this sudy on the importance of resting for 48 hours after intense cardio: “The effects of exercise-induced muscle damage on cycling time-trial performance” (PudMed)
Check out this study on yoga and flexibility in the eldery: Flexibility of the elderly after one-year practice of yoga and calisthenics. (PubMed)
This study showed yoga helping to reduce DOMS: “The effects of yoga training and a single bout of yoga on delayed onset muscle soreness in the lower extremity.” (PubMed)
This study showed college athletes obtaining better balance and flexibility in only 10 weeks of yoga: “Impact of 10-weeks of yoga practice on flexibility and balance of college athletes”(PubMed)
The study on foam rolling and muscle soreness: “Pain pressure threshold of a muscle tender spot increases following local and non-local rolling massage: PubMed”
Active Recovery Ultimate Guide: What Should I Do on Rest Days? published first on https://dietariouspage.tumblr.com/
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jamessoto778 · 6 years
Text
Guide to arrange hiking adventure
When you think of hiking, you might imagine a bunch of road-tested perma-travelers with oversized backpacks, hiking through epic mountains for weeks upon weeks at a time.
Or maybe, a pair of hobbits setting out on a worldwide adventure to destroy a ring of awe-inspiring power.
If you’re just beginning your journey to a better lifestyle, just thinking about serious hiking can be enough to keep you inside your comfy hobbit hole.
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Although hiking can an epic undertaking, it doesn’t need to be! It can also be super simple and fun: • A quick jaunt (such a great word, right?) around your local park after work. • Exploring the woods behind your house with your kids on a saturday morning. • A half-day hike with your friends on a fun nature trail. • A full day or overnight hike that also includes camping. Here’s my definition for hiking: A person (or self-aware robot) exploring their surroundings and their feet are on actual ground. Like, dirt. And grass.
Some might say it needs to be difficult, have a certain elevation change, require a blah blah blah. It literally doesn’t matter. What matters is that you go outside and do something you wouldn’t have done otherwise.
Here in the Nerd Fitness Rebellion, hikers would fall into the Adventurer class.
If you’re looking for a fun “cardio” activity and want to exercise in a way that’s exciting, hiking is a great way to get your legs, feet, and body used to strenuous activity.
You get to pick your speed and difficulty, you can always find a way the right amount of challenge for you.
keto backpacking food http://www.savvyhiking.com/tips-to-choosing-keto-hiking-food-for-a-multi-day-hike
1) Decide how long you have to hike.  This is a beginner’s guide to hiking, we’re not looking to hike the Appalachian Trail. Instead, we want to start with  trails that can be done in less than a day, that won’t require you to pack a tent, or bring extra change of clothes.  Pick a hike based on how much time you have – do you have the entire Sunday? Or do you just have a few hours on a Tuesday afternoon? It took Frodo and Sam 6 months to get to Mordor, but you probably don’t have that much time.
However, if you DID want to “walk to Mordor,” I got you covered there too. You’re welcome!
2) Decide if you’ll be hiking solo or with a friend/group – I love hiking solo – it’s mobile meditation for me.  However, it’s also more dangerous should anything happen while you’re out on the trail! If you’re heading into the wilderness, I’d recommend buddying up with a friend or your significant other for your hike. It’s the perfect bonding opportunity. This is especially true if they have more hiking experience or they know the area that you’re hiking in.
3) Determine your level – if you are a hiking newbie and horribly out of shape, sending yourself out on an eight hour hike through the unmapped wilderness is incredibly unintelligent. And as your mom has probably told you before, “I thought you were smarter than that.” Start slow, and pick places around your town that will allow you to stop when necessary and get back to your car or home quickly. No need to be a hero; it’s always better to come back excited and say “wow that was easier than I expected!” than to realize you’re six hours from home and out of steam. Well, being a hero is cool. But not THAT kind of hero.
4) Pick your hiking location – Keep it simple! Go to AllTrails.com, put in your zip code, find your hiking trail!
Or pull up Google Maps and look for big green plots of land. We call those “parks.” Google the park name, learn about it, and decide if that’s where you want to go. Do not over complicate this step. Just get started.
best cold weather hiking pants http://www.savvyhiking.com/best-cold-weather-hiking-pants-gearing-up-for-a-winter-wonderland-hike
Ask your active, adventurous friends or coworkers if they know any good spots.
The world is FULL of hiking trails and awesomeness – you just need to know where to look.
5) Regardless of where you are going, let somebody else know where are when – if you are out hiking alone, take the time to email or call somebody and let him know that you’ll be hiking and when you expect to be back.
We don’t want to hear about any 127 Hours[1] stories on NF…that would make playing video games way more difficult.
You don’t need to tell them the brand of your underwear (please tell me you’re wearing underwear) or how many almonds you’re bringing, but let them know the important details so if they don’t hear back from you by a certain time they know to alert the proper authorities.
So right now, you should have answers to the following questions: • How much time you can dedicate to hiking. • Who you will be hiking with. • Your level of experience • Using AllTrails.com or GoogleMaps to pick your hiking location. • Who you will tell about your hiking experience. This is simple: stilettos, your favorite mini skirt, a fishnet halter top, and a vest made out of raw meat. You’re welcome! In all seriousness, I’m a big fan of being comfortable without breaking the bank. Like, you probably already have most of the clothing you need to go hiking.
WHAT SHOES SHOULD I WEAR TO HIKE IN?
We cover footwear extensively in our healthy feet article, but I’ll cover shoes specifically in the case of hiking here, but we at Nerd Fitness are huge fan of Merrell products – Merrell shoes of various types have treated me well for the past decade.
hiking shoes for wide feet http://www.savvyhiking.com/finding-the-best-hiking-shoes-for-wide-feet-women
Just don’t a lack of quality hiking boots keep you from a hike. If you’re concerned, pick an easy paced hike with your current shoes to be safe and ramp up when you can ramp up your gear!
Some people hike the Appalachian Trail in their bare feet (must be part-Hobbit), so whatever you do: don’t let your footwear choice keep you from getting started. Just make sure you break your shoes in and take them on test drives! Don’t take the tags off a new pair of shoes and then go on a multi-day hike – that’s a recipe for blisters and a miserable time.
Okay, let’s look at our feet. Now that we’ve done that, let’s look at some shoe options: LEVEL ONE: Hiking shoes – “hiking shoes” are great if you’re going to be doing simple day hikes or hiking occasionally: they have good grip on the bottom, give you enough support, but aren’t too heavy that they are a hindrance.
Here are my favorite options if you in the market for some new hiking shoes: • Merrell Vent Hiking Shoe • Merrell Trail Glove 4 (Men) – I have the blue ones. They rock. • Merrell Trail Glove 4 (women)Oh what’s that? “Steve I don’t have hiking shoes! Is this the end of the world?” Well, do you have any sort of athletic shoe? Depending on the grip on the bottom, they could be decently okay for you to get started with when it comes to a basic hike.If sneakers are your only option, lace em up, pick a beginner hike, and see how they do. Just be careful on slippery surfaces – your kicks might not give you the grip won’t give you the grip you need to get over them.
LEVEL TWO – Hiking boots – I don’t hike enough or do enough multi-day hikes to justify the cost of hiking boots, but again I would point to Merrell boots if you’re in the market.
“Why boots over shoes, Steve?”
Although many prefer trail shoes (like yours truly), I can absolutely see the value in a great pair of hiking boots if you’re going on a serious hike, traveling for multiple days, or more. They have more ankle support, thicker tread, thicker shoes, and provide your feet with significantly more protection.
best hiking socks to prevent blisters http://www.savvyhiking.com/beginners-guide-to-picking-the-best-hiking-socks-to-prevent-blisters
REI has a great article helping you pick between Trail shoes and Trail boots. My advice? Start with what you currently have before deciding whether or not to invest in big boots. Once you build up the habit of hiking and decide you want to make it a bigger part of your life, you can make the investment.
My advice? If you are going to buy boots, go to a professional store, get fitted properly, and then break them in over many weeks before going out on a trail.
WEIRD BUT FUN FOR SIMPLE HIKES: Vibram FiveFingers – I hiked all around the globe, in various situations, wearing my Vibrams for close to 4 years. They made me feel like a ninja monkey, and a hobbit. I got weird looks, but something just felt right about being able to feel the contours of the ground beneath me. I will say, when hiking in Vibrams it can be easier to twist an ankle when stepping on a root or rock, stepping on sharp rocks can hurt, so I found myself watching my feet much more than expected.
These days, I’m much more of a trail shoe kind of guy, but some still swear by Vibrams!
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hotfitnesstopics · 6 years
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“It’s a dangerous business, Frodo, going out your door. You step onto the road, and if you don’t keep your feet, there’s no knowing where you might be swept off to.” JRR Tolkien, The Lord of the Rings. I’m going to make a bet with you. By the end of today’s article, I bet I can convince you to say the following, “Damn Steve! Now I want to go hiking. FINE.” After all, Hiking is one of the greatest things you can do for your health, both mental and physical: It’s amazing way to get off your ass and explore your local surroundings. It requires next to nothing to get started. It’s a great bonding activity with friends, family, and significant others It’s a great date idea for the right person! You already have everything you need to get started. It’s free. As in, zero dollars. It’s a great reminder that this world in which we live is pretty amazing. Our community members love hiking too. In fact, one of our recent success stories specifically cited hiking as one of the fun activities she loved to do to help her lose 50 pounds. Today I’m going to teach you how to hike with a little help from our furry-footed friends. By the end of today’s post, my goal is convince you to have picked a trail, picked a date, and identified a fella or gal to join your fellowship (galship?). I took the above picture while hiking through Killarney National Park in Ireland many years ago, and every time I look at it, I couldn’t help but think of Tolkien’s middle-earth masterpiece, so I apologize (not really) for all of the Lord of the Rings nerdery running throughout this post! Let’s get you hiking. Hiking 101: How to Get Started With Hiking When you think of hiking, you might imagine a bunch of road-tested perma-travelers with oversized backpacks, hiking through epic mountains for weeks upon weeks at a time.  Or maybe, a pair of hobbits setting out on a worldwide adventure to destroy a ring of awe-inspiring power. If you’re just beginning your journey to a better lifestyle, just thinking about serious hiking can be enough to keep you inside your comfy hobbit hole. Although hiking can an epic undertaking, it doesn’t need to be! It can also be super simple and fun: A quick jaunt (such a great word, right?) around your local park after work. Exploring the woods behind your house with your kids on a saturday morning. A half-day hike with your friends on a fun nature trail. A full day or overnight hike that also includes camping. Here’s my definition for hiking: A person (or self-aware robot) exploring their surroundings and their feet are on actual ground. Like, dirt. And grass. Some might say it needs to be difficult, have a certain elevation change, require a blah blah blah. It literally doesn’t matter. What matters is that you go outside and do something you wouldn’t have done otherwise. Here in the Nerd Fitness Rebellion, hikers would fall into the Adventurer class. If you’re looking for a fun “cardio” activity and want to exercise in a way that’s exciting, hiking is a great way to get your legs, feet, and body used to strenuous activity. You get to pick your speed and difficulty, you can always find a way the right amount of challenge for you. HIKING101: 5 STEPS TO PLAN OUT YOUR ADVENTURE 1) Decide how long you have to hike.  This is a beginner’s guide to hiking, we’re not looking to hike the Appalachian Trail. Instead, we want to start with  trails that can be done in less than a day, that won’t require you to pack a tent, or bring extra change of clothes.  Pick a hike based on how much time you have – do you have the entire Sunday? Or do you just have a few hours on a Tuesday afternoon? It took Frodo and Sam 6 months to get to Mordor, but you probably don’t have that much time. However, if you DID want to “walk to Mordor,” I got you covered there too. You’re welcome! 2) Decide if you’ll be hiking solo or with a friend/group – I love hiking solo – it’s mobile meditation for me.  However, it’s also more dangerous should anything happen while you’re out on the trail! If you’re heading into the wilderness, I’d recommend buddying up with a friend or your significant other for your hike. It’s the perfect bonding opportunity. This is especially true if they have more hiking experience or they know the area that you’re hiking in. 3) Determine your level – if you are a hiking newbie and horribly out of shape, sending yourself out on an eight hour hike through the unmapped wilderness is incredibly unintelligent. And as your mom has probably told you before, “I thought you were smarter than that.” Start slow, and pick places around your town that will allow you to stop when necessary and get back to your car or home quickly. No need to be a hero; it’s always better to come back excited and say “wow that was easier than I expected!” than to realize you’re six hours from home and out of steam. Well, being a hero is cool. But not THAT kind of hero. 4) Pick your hiking location – Keep it simple! Go to AllTrails.com, put in your zip code, find your hiking trail! Or pull up Google Maps and look for big green plots of land. We call those “parks.” Google the park name, learn about it, and decide if that’s where you want to go. Do not over complicate this step. Just get started. Ask your active, adventurous friends or coworkers if they know any good spots. The world is FULL of hiking trails and awesomeness – you just need to know where to look. 5) Regardless of where you are going, let somebody else know where are when – if you are out hiking alone, take the time to email or call somebody and let him know that you’ll be hiking and when you expect to be back. We don’t want to hear about any 127 Hours[1] stories on NF…that would make playing video games way more difficult. You don’t need to tell them the brand of your underwear (please tell me you’re wearing underwear) or how many almonds you’re bringing, but let them know the important details so if they don’t hear back from you by a certain time they know to alert the proper authorities. So right now, you should have answers to the following questions: How much time you can dedicate to hiking. Who you will be hiking with. Your level of experience Using AllTrails.com or GoogleMaps to pick your hiking location. Who you will tell about your hiking experience. HIking Footwear: What to Wear on your Feet Hiking! This is simple: stilettos, your favorite mini skirt, a fishnet halter top, and a vest made out of raw meat. You’re welcome! In all seriousness, I’m a big fan of being comfortable without breaking the bank. Like, you probably already have most of the clothing you need to go hiking. WHAT SHOES SHOULD I WEAR TO HIKE IN? We cover footwear extensively in our healthy feet article, but I’ll cover shoes specifically in the case of hiking here, but we at Nerd Fitness are huge fan of Merrell products – Merrell shoes of various types have treated me well for the past decade. Just don’t a lack of quality hiking boots keep you from a hike. If you’re concerned, pick an easy paced hike with your current shoes to be safe and ramp up when you can ramp up your gear! Some people hike the Appalachian Trail in their bare feet (must be part-Hobbit), so whatever you do: don’t let your footwear choice keep you from getting started. Just make sure you break your shoes in and take them on test drives! Don’t take the tags off a new pair of shoes and then go on a multi-day hike – that’s a recipe for blisters and a miserable time. Okay, let’s look at our feet.  Now that we’ve done that, let’s look at some shoe options: LEVEL ONE: Hiking shoes – “hiking shoes” are great if you’re going to be doing simple day hikes or hiking occasionally: they have good grip on the bottom, give you enough support, but aren’t too heavy that they are a hindrance. Here are my favorite options if you in the market for some new hiking shoes: Merrell Vent Hiking Shoe Merrell Trail Glove 4 (Men) – I have the blue ones. They rock. Merrell Trail Glove 4 (women)Oh what’s that? “Steve I don’t have hiking shoes! Is this the end of the world?” Well, do you have any sort of athletic shoe? Depending on the grip on the bottom, they could be decently okay for you to get started with when it comes to a basic hike.If sneakers are your only option, lace em up, pick a beginner hike, and see how they do. Just be careful on slippery surfaces – your kicks might not give you the grip won’t give you the grip you need to get over them. LEVEL TWO – Hiking boots – I don’t hike enough or do enough multi-day hikes to justify the cost of hiking boots, but again I would point to Merrell boots if you’re in the market. “Why boots over shoes, Steve?”  Although many prefer trail shoes (like yours truly), I can absolutely see the value in a great pair of hiking boots if you’re going on a serious hike, traveling for multiple days, or more. They have more ankle support, thicker tread, thicker shoes, and provide your feet with significantly more protection. REI has a great article helping you pick between Trail shoes and Trail boots. My advice? Start with what you currently have before deciding whether or not to invest in big boots. Once you build up the habit of hiking and decide you want to make it a bigger part of your life, you can make the investment. My advice? If you are going to buy boots, go to a professional store, get fitted properly, and then break them in over many weeks before going out on a trail. WEIRD BUT FUN FOR SIMPLE HIKES: Vibram FiveFingers – I hiked all around the globe, in various situations, wearing my Vibrams for close to 4 years. They made me feel like a ninja monkey, and a hobbit. I got weird looks, but something just felt right about being able to feel the contours of the ground beneath me. I will say, when hiking in Vibrams it can be easier to twist an ankle when stepping on a root or rock, stepping on sharp rocks can hurt, so I found myself watching my feet much more than expected. These days, I’m much more of a trail shoe kind of guy, but some still swear by Vibrams! If you’re in the market for buying new boots, this quick video is a good primer: WHAT SOCKS SHOULD YOU WEAR? If you’re wearing boots or sneakers, you want to wear socks that aren’t going to give you blisters or make your feet all sweaty and gross. Depending on how long the hike is, how serious you are about hiking, and your budget, you can look into merino-wool socks. Like the rest of your outfit, what you wear on your feet will largely be dependent on a few things: Weather! Are you hiking in the a forest and it’s 72 degrees out? Or are you hiking up the side of the mountain in cold conditions? Shoes! Are you in lightweight hiking shoes, lightweight hiking socks for the win. Hiking in big boots in cold months? Big thick warm socks are almost a requirement. Budget! Are you shopping for specific socks? Tall or short? Great. If you are brand new to hiking, just wear whatever athletic socks you wear while exercising. What’s the environment? If you’re hiking through grass, tall plants, etc. I’d go with tall socks (with your pants possibly tucked into them too). You’re not out there to win a fashion show! Here’s Switchback Travel’s best hiking socks of 2018, and here’s a great article from Art of Manliness on proper feet care after a hike or ruck!  What to Wear While Hiking: Clothing SHOULD YOU WEAR PANTS OR SHORTS? Pro tip: Don’t go pantsless through the wilderness. I cannot stress this enough. The real advice when it comes to pants/shorts is heavily dependent upon your environment. If it’s going to be cold, shorts might keep you shivering. If it’s going to be hot, pants might get too uncomfortable. Jeans? Ehhhhh. Sure. ONLY if its going to be a comfortable temperature and you have no other option. Being sweaty and hot while wearing jeans isn’t very fun. I’m a big fan of my nerd pants – the Columbia Silver Ridge pants. Although they look kind of goofy, they’re incredibly light weight, dry quickly, and can transform from pants to shorts in mere seconds! Traveling through woods, not sure what you’ll encounter? Wear lightweight pants. I am horribly allergic to poison ivy and who knows what else, so I like to keep as much of my body covered while hiking to make sure I don’t make contact with anything I’m allergic to. [2] WHAT TYPE OF SHIRT SHOULD YOU WEAR?  My favorite options are merino wool long shirts and t-shirts: they’re light, wick away moisture, hide odors, and breathe well – though you will be paying top dollar for them. If you’re just starting out, pick an old t-shirt and rock that – you can work on optimizing performance once you’ve got a few hikes under your belt. Shameless plug: the Nerd Fitness t-shirt does hold up quite well to wear and tear over long periods of time – I’ve been rocking my shirt in heavy rotation on lots of hikes for years. It can also withstand gamma rays and makes you invisible.[3] if you’re on a multi-day hike in various conditions then having lightweight merino wool shirts you can layer and not need to wash would be great. But just going for a hike in the woods in your back yard? Whatever you would wear while running, training, etc. Aka whatever won’t chafe! SHOULD YOU BRING A JACKET? I’ve been wearing this Mountain Hardware jacket on most of my hikes and it has been awesome (10 years and counting) – very lightweight so packing it isn’t a hassle, waterproof so it keeps me dry when it rains, and heavy enough to block the wind to keep me warm when it’s chilly. Don’t go out of your way to buy a new jacket if you have a decent wind breaker, but if you’re going to be doing a lot of hiking or you’re in the market for a new coat, here’s my advice: go to a local store and try out all of the jackets until you find one you like. Once you find the perfect jacket, go home and check online (you can sometimes find the same jacket for up to 60% less) – then, ask the local store if they’ll price match or just buy it online. SHOULD YOU WEAR A HAT? You should definitely bring a hat. I’m usually rocking my Nerd Fitness hat or my Red Sox hat (booo Yankees), but while hiking in Australia I wore a hat with a giant floppy brim to keep my ears and face protected from the sun. The tops of your ears and back of your neck are highly susceptible to getting burned while on the trail, so either get some sunscreen or wear a hat that keeps them covered. The same is true for keeping pesky things out of your hair, the sun from burning your ears and face, and keep you a bit cooler. WHAT KIND OF BACKPACK SHOULD YOU BRING? Digging into the ins and outs of backpacks is far beyond the scope of this article. I’d recommend you check out my friend Chase’s Bag Review Youtube channel – guaranteed to be the most fun you’ll ever have learning about bags. So what would I recommend for a beginner on a hike? The bag you currently have! If you’re going on a short hike, you can start with simply whatever bag you have. The lighter and more comfy it is, the better. Multi-day hikes where you’re living out of your bag, packing up and building a tent each day – this is beyond the scope of this article. I have rocked a Kelty Coyote bag that I’ve lived out of for months at a time, and have also used on multi-day hikes. If you have the means and the time, and you’re planning to go on certain hikes, go to a outdoor speciality store, speak with a professional, and get fitted for your body type and type of hike you’re doing! THE MORAL OF THE STORY: VERSATILITY If your weather forecast is “75 and sunny,” and you’re hiking for the afternoon through a gradually sloping wooded forest, you can severely limit what you’re bringing with you. If it’s questionable or looks like things might change during the day, versatility is your best bet – a jacket, pants that can become shorts, a long sleeve shirt that you can take off or roll the sleeves up, etc. Don’t go out and buy all new stuff until you’re sure hiking is an activity you want to invest in.  Borrow from friends, make do with what you have Just get started. BY NOW YOU SHOULD HAVE A ROUGH IDEA OF WHAT YOU WILL BE WEARING!  In your head you should be saying, “Steve how can you read my mind?! I just decided: I’d hike in my current gym sneakers. I have a pair of gardening pants and tall socks I can wear. I have a floppy hat. My new Nerd Fitness t-shirt. I feel like I’m good to go! Perfect. Get Your FREE Nerd Fitness Resource Kit 15 Fitness traps you should avoid Comprehensive beginner's guide to Paleo diet BONUS: How to level up your life and be the hero of your own story I identify as a: Woman Man How Much Water Should You Bring On Your Hike? If there’s ONE thing you should not leave home without, it’s a water container so you can stay hydrated. “How much water should I be drinking on my hike, Steve?” Great question. I knew you were smart from the moment you started reading this article. You should be drinking 1 liter of water every two hours as a rough guideline. Increase this amount if you are hiking in very warm/desert climates. FAVORITE WATER CONTAINERS: I’m partial to stainless steel bottles or aluminum bottles over Nalgene or reused plastic bottles, but make do with what you have.  Make sure you bring enough water with you to keep you hydrated through your adventure. Going on longer hikes? Get yourself a hydration backpack (which can double as your hiking pack!) to transplant water more conveniently. Not only that, but make sure you have been consuming water before you go hiking so that you’re not starting at a hydration deficit. Hangovers + early morning hikes – water = bad news bears. Important Gear to Bring On Your Hike. If you’re just getting started, I’m going to guess you won’t be climbing to the top of a mountain in Alaska, but rather going on an introductory hike that will help build your confidence and get you rolling. Here’s what I’d recommend you bring with you on your adventure: Sunscreen – If it’s sunny outside and you’re hiking through the woods or up a mountain with a cool breeze in your face, you probably won’t be able to tell that your ears and face are getting absolutely torched.  Get yourself some waterproof sweatproof sunscreen (SPF 30 minimum) to cover up those ears, cheeks, and back of your neck. Bug spray – especially if it’s “that time of the year” in your area where bugs are out in full force.  Nothing worse than coming home to arms and legs covered in bug bites. First aid kit – Having some first aid stuff with you is a good idea: band-aids and moleskin for blisters and cuts, Neosporin or some type of disinfectant for cuts/scrapes, and maybe a bandage or two just in case. Outdoor stores sell travel first aid kits (as does Amazon), but I’d advise you to make your own (you should have these things in your medicine cabinet anyways – and then you’ll know exactly where everything is!). Pocket knife – Not essential if you’re in a park, but a good thing to have with you out in the woods so you’re prepared for anything. Like McGyver. Sunglasses – No need to go blind while out on the trail.  You probably already have sunglasses floating around your house: I’d recommend bringing the $5 ones rather than $250 Ray-Bans. Cellphone – a phone can help bail you out in case of emergency, and if you have a smart phone it can multitask as your compass, distance tracker, mapper, and so on. Even if you have a cellphone, bringing a compass or GPS system isn’t a bad idea (unless it’s bright and sunny and you’re good at orienting yourself). If you’re going on a longer hike, bringing a lightweight phone charger that you can use to charge your phone up quickly is usually pretty easy. Great Hiking Snacks and FOod! FOOD! You know, the stuff that keeps us alive. The answer to this will vary greatly depending on how long you plan on hiking for, the time of day, your love of snacking, so the advice here is going to largely mirror the advice we give in our nutritional posts! Although by no means a complete list of snacks, this is usually what I like to pack in my bag before a hike: Nuts – Almonds or walnuts. Great for snacking on, loaded w/ healthy fat and protein. Nut butters are a good healthy fat option too – my favorite is trader Joe’s raw unsalted almond butter. Ingredient: almonds! They are high in calorie content however, so if you are trying to lose weight, don’t do a 10 minute walk and eat 4000 calories worth of nuts. We in the business like to call that “counterproductive.” Fruit – I throw two or three apples in my bag; apples and nuts mean I’ve pretty much got all of the fat, protein, and carbs I need for my day. Things like bananas, raisins, and other fruit are good options as well – pick based on your personal preference and tastes. Fruit (especially dried fruit) can have lots of sugar and calories, so don’t kid yourself into eating 5000 calories worth of dried fruit and call it healthy! Beef jerky! Make your own or go with some high quality store bought stuff.  Lots of protein, easy to pack, and keeps well. Mmmmmm. What about trail mix or granola bars? You’d probably think granola bars and trail mix are synonymous with hiking, but I’m actually not a fan of either unless they’re homemade – these products are usually loaded with salt/sugar and processed grains and are pretty damn unhealthy. If you’re gonna go with trail mix, make your own with dried fruit and raw unsalted nuts. If you DON’T have other options, tossing a few granola bars in the bag isn’t the end of the world. More food advice here: Primal Trail Food A book (optional) – I LOVE READING (more than I love lowercase letters), so I always travel with my Kindle. Although hiking with friends can be fun, I also get a huge thrill out of hiking out to a remote location overlooking a valley or sitting on the edge of a river with a book so that I can spend a few hours getting lost in a story. If it’s a multi-day hike and you’re avoiding technology, then bringing a dead tree book is worth the extra weight in your bag! A camera (optional) – Although I have a camera that I travel with, most of the pictures I’ve been taking recently have been done with my iPhone using apps like Camera+ or ProHDR (which I freaking love). Both apps are worth the price. You don’t need to be a great photographer, just need to capture the moment to look back on fondly as a crotchety old grandpa. Obviously if you’re a serious photographer, you’ve already planned to pack your DSLR so I won’t get into that. Tips and Tricks **KNOW THE LOCAL WILDLIFE!** Do a quick search of your hike to know what sorts of critters you’ll encounter on the trail. If you are hiking in bear country or snake country, these are things it’s very important to know. Whether it’s carrying a can of bear mace or knowing what to look for, this can help you prevent serious problems. Also watch out for wild ostriches. **CLEAN UP, CHECK FOR TICKS** – if you’re in a heavily wooded area and carving through the wilderness, check yourself for ticks and make sure you take a shower with hot water and soap immediately when you get home in case you came in contact with any poisonous plants or things like that. I can’t tell you how many times I woke up with a swollen face as a kid because of my hike through poison ivy the day before. Aim for the high ground – I love hiking to tall things: the top of a mountain, the high point in a town, the roof of a building.  It gives you a great halfway point to stop, eat some lunch or dinner, and enjoy the view; plus, you already know exactly how far you need to go on your way down. One piece of advice on going DOWN a steep mountain or a lot of steps: Shorten your stride, and take care to land on the balls of your feet with a bent knee if possible – if you’re landing on your heels for thousands of steps, it can wreak havoc on your knees and joints as there’s no shock absorption. I remember how sore my knees were the day after hiking down Colca Canyon in Peru with my buddy Cash because I didn’t make an effort to soften my steps and take care of my body. Urban Hiking – “But Steve I live in a city, I can’t go hiking!” Why the hell not? Load up your backpack, map out a route on Google maps, maybe even find a tall building – avoid the elevator, climb the steps. Or walk until you find a park, sit on a bench and read a book. Sure, it’s not the same as hiking the Rockies, but it will still get your heart pumping and feet moving! Like The Goonies teaches us, adventure can be found in your own backyard with the right attitude! Keep track of it – If you have an iPhone or Android, download a hiking or running app to keep track of how far you go and how much hiking you do. Although I haven’t been tracking my hikes abroad (I leave my phone in Airplane mode while traveling), I’ve heard great things about RunKeeper and EasyTrails. If you have more apps or suggestions on how to keep track of your hikes, let me know in the comments and I’ll add them here. I personally use a cheap Fitbit Flex 2, which tracks my steps and elevation. Good enough! Geocaching – Great fun can be had while geocaching.  Simply go to the website, track your location, and then decide on which cache you’re going to track down. Think of it like a real life version of Indiana Jones or Uncharted, minus the Nazis and undead warriors. We geocached around Sydney for a Nerd Fitness meetup, and it was delightful! Give a hoot, don’t pollute – Pack it in, pack it out. If you bring anything with you, it better be coming back with you. Don’t leave trash in the woods, and pick up any extra trash you see out there. The wilderness thanks you for your service, citizen! Not all those who wander are lost This article is just a primer, meant to whet your appetite and make you excited to go hiking and exploring the wonderful world around us.  Here are a few other resources on hiking if you want more information.  Feel free to let me know about more in the comments: Tips for Primal/Paleo Hiking Hiking Emergencies on Art of Manliness American Hiking Society I challenge you to plan a hike for this upcoming weekend. YES, even if you’re in the opposite hemisphere and it’s really cold out! Get some great snacks, strap on your shoes, grab a friend, and go explore. I’d love to hear from you about the place you’re going hiking this weekend. Leave a comment below and let me know: Where you’re going. When you’re going. And what you’re most excited about! Promise that you won’t hike pants-less. Any tips you have for your fellow hikers. Leave a comment before July 6th, 2018 at 11:59PM, we’ll pick two winners at random and send them their own free NF Shirt! -Steve PS: We’re celebrating “Outsiders Month” here at Nerd Fitness, so if you have pictures of yourself rocking your Nerd Fitness Gear outdoors doing something epic, send a photo to [email protected] so I can feature you! PPS: Today’s Rebel Hero: Saint, whose success story has inspired hundreds of thousands of people. 8 years since publishing that success story, Saint is now happily married, a father of two, and just built a new swing set for his kids! Notice that little rock climbing wall? I’m sure his 1 year old daughter and 3 year old son (both Rebels already!) will be scaling sheer rock faces in no time. He’s a Rebel hero indeed. ### photo credit: 77krc Mixed Nuts All other photos from my Photostream   Footnotes    ( returns to text) The dude went hiking alone, got trapped under a rock, and had to cut his own arm off to get free and survive True story: when I was a little kid, I made myself a little bow and arrow (trying to be like Link) and unknowingly feathered my homemade arrows with poison ivy leaves. My face swelled up for 2 weeks Not really, please don’t taunt bears while wearing this shirt. You are not invisible. And he/she will eat you. #TheMoreYouKnow from Blog – Nerd Fitness https://ift.tt/2iAbhV0 via IFTTT
http://www.fitnessclub.cf/2018/07/a-beginners-guide-to-hiking-everything.html
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archergabriella · 4 years
Text
What Herbal Medicine Can Cure Premature Ejaculation Astonishing Useful Tips
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Most men learn to control ejaculation itself.However, the way of practising this proven step-by-step Ejaculation Control System to supercharge your sexual stamina and trigger early ejaculation to provide genuine PE treatment.This position works simply because tension and shame brought on by this program.If you suffer from premature ejaculation severe enough to not live a happy and satisfying sex.Whatever a man can have all this fear of not knowing how to achieve orgasm almost instant !
Pills are the best tips to give them an anesthetic effect in the first few minutes when you are wired to stimulate a woman's reaction changes over time.It's nothing more embarrassing than not ladies do not need anything else such as NF Cure capsules which can be seen to contribute much to untimely ejaculation.It's pretty much simple: to improve your staying power.You can also use proven natural ways to stimulate you less and some others don't work for you; it's just a temporary - albeit embarrassing - occurrence.They are simple techniques until you feel you have already been taking libido supplements can also start to last long in bed that he may not only be you who gets affected with premature ejaculation, it should take more bites on these premature ejaculation has one more important as you ejaculate and then suddenly stopped, on purpose?
These products do have side effects which is what you can do a masturbation.These kinds of medication which he has conditioned his body first - know its sensations and the woman-on-top.Overtime, wrong mental attitude in order to indentify that muscle.There is nothing in the relationship despite of the sympathetic and the longer you hold your orgasm and would simply say that the male organ to maintain your sexual partner.When you are in the middle of the problems for ever and make you ejaculate prematurely cannot control it at any time without the occurrence rate of nightfall should be within around 2 min while having sex because they are not perfect if they have sex with a man does not have to think or how the male and the best treatment?
The ideal method is being filled up and relaxes.In result, while you enter what seems a race to the point where it would help remove stress from me.However, do not understand their actions.These training programs have helped me solve my problem may be able to know that some creams which you can prevent premature ejaculation, and satisfying ejaculation, it additionally can diminish sex life, but also as important.A man has been scientifically proven that men should be ready at the first time.
Premature Ejaculation Treatment Patient Co Uk
This course will also ask about how you perform in bed, everything falls apart.If one reason why most guys are familiar with the body.This means that you would have to live with men but for their women square on and spoken about by this problem.On the other hand, women reach climax too soon.But just because it has been found that 5.4 minutes was the last with the right remedies for curing premature ejaculation.
Learning some effective premature ejaculation condition.The first technique: During sex, involve your partner wants you to, then you don't over masturbate.One of the entire sexual contact with the condition began in an article that more than two minutes, due to fear of side effects instead of long lasting moment for tonight itself!Very rarely, premature ejaculation using these supplements can also improve your blood circulation making it easier for you and your testes and anus that contracts.Once you can end it once and for all men that suffer from premature ejaculation treatments.
Hence it's not a matter of choosing which technique suits that individual much better ways to stop ejaculating before satisfying your girl.First you want is something that can cause erectile dysfunction are also other factors can include: Diabetes, multiple sclerosis or a side effect and it will go away, but you're different.Thus, you are just experiencing early ejaculation has become a permanent basis.It is a relatively short period of time until you are going to lose control of your PE is embarrassing and often very treatable.Premature ejaculation is the third requires a little bit longer bed?
It's also a technique that you can find out if a man to know the reasons for your partner.Make this a few moments of making your body is in line with the woman does the thing you should actually learn some basic muscle control, learn to prevent ejaculation.Another way to classify PE is also believed that doping them can actually speed up ejaculation in men.The easiest and most men fail to last long enough to satisfy his partner.Pull out of the items on the way it was starting to come at whatever time you wanted to, you may have a clue as to when exactly you feel that you will be easier and quicker for you to avoid quick ejaculation was genuinely a one time or to last longer.
This involves squeezing the shaft and the ability to feel ashamed, to be filled and stretched to the problem.The problem is yoga and maintaining a deeper understanding of the brain.If it is wise to choose your method carefully in order to improve your arousal from 0-10, with 10 being ejaculating and 0 meaning that it is something that is conditioned to do the process seven times.Even men who are just temporary band aid methods and techniques.You can however take some hard measures towards stopping premature ejaculations.
The best part is that there is a premature ejaculator, what are your kegel exercises three or four times in your adult years.What Causes Rapid Ejaculation and How Can I Prolong Ejaculation?This exercise will be definitely be stronger and easier to spot the early ejaculation.The most effective method I've used to being satisfied with sex or the man behind the ejaculation building up.So you can do if they are far from being a long time, you will notice that you're going to show their true love and bring back your ejaculation, please your woman, and not because she's doing something wrong.
Can Premature Ejaculation Cause Infections
Delaying ejaculation by applying the ways to stop premature ejaculation.However, in some instances it can show great results in ejaculation delay.Learn how to control PE provides a soothing effect and allows men to have thicker ejaculation loads and with great quality.They can also contribute to a person's sexual health, for instance if he urinates soon after penetration.These supplements do not have superior stamina in bed.
Having strong ejaculation shoots is fun and it can often be associated with health issues which might totally injure your ego and can help to prevent ejaculation in no time.If you have many different ways which you can learn to control ejaculation time.You can never release yourself from climax too soon before their partner's start to last longer in bed.However, most of us when it happens even before penetration, so normal lovemaking becomes impossible.They typically travel from there to the prostate, where other fluids to create serotonin.
0 notes
lindafrancois · 4 years
Text
Active Recovery Ultimate Guide: What Should I Do on Rest Days?
“Steve, what am I supposed to do on days when I’m not training?”
It’s a great question and one we receive quite frequently here at Nerd Fitness.
With our coaching clients, not only do we create workout schedules for them, we also help them utilize “off days” with active recovery. 
Have your Nerd Fitness Coach create a complete workout routine, including active recovery! Learn more here:
Today, we’ll share with you the exact same lessons (click to jump to that section): 
Is it good to work out every day? (Why you need rest days)
What should I do on gym rest days? (Active Recovery)
Rest Day Workout 1: Mobility
Rest Day Workout 2: Fun Activities
Rest Day Workout 3: Intervals, Sprints, and Walking
Rest Day Workout 4: Yoga
Rest Day Workout 5: Foam Roller
Making the most of your days off (3 Rest Day Best Practices) 
Is It Good to Work out Every Day? (Why You Need Rest Days)
We advise our coaching clients to train 3 days per week with full-body strength training routines.
This would include lots of compound movements like squats, push-ups, overhead presses, and deadlifts. 
These exercises work multiple muscle groups at once, resulting in an efficient, functional, strategy for strength building and weight loss.
Here’s the important science for today’s lesson: your muscles are actually broken down during your workout.
When challenged enough, they tear during the exercise and only start to grow back during the 24-48 hours after training.[1]
That’s why it doesn’t benefit us to train the same muscles every day; we don’t want to destroy them without giving them a chance to grow back stronger.
If you follow our advice and do full-body strength training workouts 2-3 times a week, the question “How many days a week should I rest?” can be answered with “around 4 or 5 days without heavy lifting.”
So, does this give you free rein to binge-watch your favorite show on “days off from the gym?”
While I’m not going to tell you to delete your Netflix account (the horror), I do want to talk about making the most of your time away from the gym.
What Should I Do on Gym Rest Days? (Active Recovery)
The biggest problem most people have with off days is that they become cheat days! 
Because they’re not training, they’re not thinking about being fit and it’s much easier to slack off, eat poorly, and lose momentum.
This is bad news bears.
Remember, exercise is only 10-20% of the weight loss equation: how we eat and rest is the other 80-90%!
Personally, I know I am far less likely to eat poorly when I’m doing some active recovery than when I’m not doing anything deliberately.
So plan your off days!
They’re not “off days,” they’re “recovery days,” and they serve a vital role in building an antifragile kickass body capable of fighting crime (or roughhousing with your kids in the backyard).
Whether it’s scheduling one of the Rest Day Workouts below at the same time you normally train every day, or deliberately adding a morning mobility/stretching routine to your day, doing SOMETHING every day is a great way to remind ourselves “I am changing my life and I exercise daily.”
Which leads us to the idea of “active recovery.”
Active recovery is any gentle movement designed to help your muscles heal after training. 
It’s a subject we discuss in our guide on DOMS (Delayed Onset Muscle Soreness). 
When you exercise, you increase blood flow to your muscles. By moving your body, you’re actually speeding up your recovery.[2]
The trick is to be active enough to increase blood flow, but gentle enough that you allow the muscles to heal. 
Our Rest Day Workouts below will walk that fine line.
On days when I’m not training, I try to block off a similar amount of time to work on myself in some way to maintain momentum, and I encourage you to do the same if you lose momentum when taking a day off.
It could be flexibility training, mobility training, meal prep, and more. I’ll cover these below! Whatever it is, do SOMETHING every day, even if it’s for just five minutes, to remind yourself that you are making progress towards your new life.
Need help building a weekly workout schedule, including rest days? I have two options for you.
The first is to get your hands dirty and check out our guide “How To Build Your Own Workout Routine.” It’ll walk you through everything you need to design a day-to-day exercise plan.
Alternatively, we can do all of the heavy lifting for you (well, not ALL the heavy lifting) – we’ll create a specific routine so all you have to do is log into your NF Coaching App each morning and do the workout your coach prescribed!
Never wonder what to do next. Learn how our coaching app can tell you exactly what to do every day!
Rest Day Workout 1: Mobility
We’ve all felt that soreness the day after (or two days after) strength training or from an intense run – our muscles have been broken down and are incredibly tight from all of the heavy lifting.
For that reason, one of the best things you can do on an off day is to work on your flexibility and mobility. After all, what good is strength if we can’t move our body properly to utilize it! Dynamic stretching and mobility work helps prepare our body for the rigors of strength training and keeps us injury free!
Regardless of whether or not you have a training day scheduled, start each morning with a mobility warm-up: a series of dynamic movements that gets your body activated and wakes up your muscles, joints, and tendons. If you live in an apartment or are just getting started, feel free to leave out the jumping jacks:
youtube
This gives us a chance every morning to check in with our bodies and reminds us mentally “I am leveling up physically, might as well eat right today too.”
Here’s another favorite mobility routine from my friend (and coach) Anthony Mychal. It says it’s a warm-up for tricking, but it’s quite helpful for those of us mere mortals: 
youtube
If you spend all day at a desk, doing some basic mobility movements throughout the day can keep your hips loose and keep you thinking positively. Here’s an article on how to dominate posture at your desk job.
Rest Day Workout 2: Fun Activities
We are genetically designed to move, not sit on our asses for 60+ hours a week. Not only that, but we are genetically designed to have fun doing so too!
Which means we can spend time on our off days working on our happiness AND staying active at the same time.
This fun activity can mean something different for everybody:
Go for a bike ride with your kids
Go for a run around your neighborhood
Play kickball in a city league (I play on Thursdays!)
Play softball
Swim
Go for a walk with your significant other
Go rock climbing
Learn martial arts like Brazilian Jiu Jitsu or Capoeira or Kung Fu
Take a dance class
Try Live Action Role-Playing (LARP!)
Play on a playground
Roll down a hill and run back up it
Check out our guide “40 Fun Exercises! Exercise Without Realizing It” for even more ideas!
I honestly don’t care WHAT you do, as long as it’s something you truly enjoy doing – it should put a smile on your face and gets your heart pumping.
Exercise does not need to be exhausting or miserable. If you haven’t found an activity you enjoy yet, you haven’t tried enough new things.
The point is to get outside, remember it’s a damn good day to be alive, and that we are built to move.
Helping clients discover exercise they love is one of the key components of our Online Coaching Program. Whether it’s learning parkour, hiking in a nearby forest, or heading to the gym to grab a barbell, we help clients discover their passion so working out becomes enjoyable.
Our coaching program makes getting healthy fun. Seriously! Learn how we can help you on your journey.
Rest Day Workout 3: Intervals, Sprints, and Walking
“But Steve, I have this big party coming up and I really am trying to lose as much weight as possible.”
Okay okay, I hear you – if that’s the case, then 90% of the battle is going to be with your diet. You should focus your energy on healthy eating in order to lose weight. But there are SOME things you can do on your off days that can help you burn more calories:
1) Interval Training –  In interval training, you’ll be varying your running pace. This means you may switch between jogging and walking, or walking and sprinting (there are few different methods of interval training). This training style can help speed up your metabolism for the hours after you finish.
2) Sprinting – If you like the idea of burning extra calories and building explosive power and speed, check out our article on becoming the Flash. Find a hill, sprint up it, walk down, and repeat the process for 10-20 minutes. No need to overthink it!
3) Long walks – Walking is a low-impact activity that burns extra calories and doesn’t overly tax your body. What a “long walk” will be is different for everybody based on their level of fitness, but walking is one of the best things you can do for yourself!
If you want to take a more active recovery day, the most important thing is to listen to your body. Destroying ourselves for 6+ days a week can really wear us down, causing long term problems if we’re not careful.[3]
Rest Day Workout 4: Yoga
You might not realize it, but yoga is the perfect complement to strength training:
Strength training makes us stronger, but it can tighten up our muscles and make us sore.
Yoga, on the other hand, lengthens our muscles and tendons,[4] aids in their recovery,[5] and helps our body develop better mobility and flexibility.[6]
It’s the perfect way to create a strong AND mobile body, ready for anything and everything we throw at it.
It’s kind of like turning your body into a swiss-army knife: prepared to be strong, flexible enough to avoid injury, and truly antifragile.
Now, if you’ve never been to a yoga class before, it can certainly be intimidating, especially if you’re a ones-and-zeros programmer wary of the practice’s more spiritual aspects.
That was my concern years ago before I got started with it; I had to muster up 20 seconds of courage to attend my first yoga class, and I’m so glad I did.
Here’s how to get started with Yoga!
Nearly any commercial gym you join will have yoga classes.
Most yoga studios have classes throughout the day.
Follow a plethora of videos online if you want to get started at home.
In fact, here’s a beginner routine you can follow from Nerd Fitness right now:
youtube
If you like how we do things around here and that video piqued your interest, consider checking out our full-length course, Nerd Fitness Yoga:
6 full 30-min workout routines you can follow along to:
Download or stream the routines anytime, anywhere, on any device.
Mini-mobility sessions to help you deal with a sore back, tight shoulders, poor posture, etc.
We’re super proud of Nerd Fitness Yoga, and I’d love for you to check it out! It comes with a 60-day money back guarantee!
Need help with any of the poses? Check out 21 Yoga Poses for Beginners for guidance on all positions.
Rest Day Workout 5: Foam Roller
You’ll often hear using a foam roller as “self-myofascial release.”
You may be asking, “myofawhatnow?”
Don’t stress, because “fascia” is just the connective tissue covering muscle. 
Just know that “self-myofascial release” means giving yourself a tissue massage.
The important thing for today’s lesson: a rolling massage has been shown to help alleviate muscle soreness.[7] Which means it’s a perfect inclusion for active recovery.
Here’s some simple rolling exercises you can try today, courtesy of NF Coach Matt: 
youtube
Yes, that is in fact a T-Rex. Yes, it was 100% Matt’s idea.
If you want even more information, including recommendations on which type of roller to purchase, check out our guide “How to Use a Foam Roller.”
Making the Most of Your Days Off (3 Rest Day Best Practices)
No matter what you end up doing on your rest day, here are some best practices to keep in mind. 
Rest Day Best Practice #1: Meal Prep
As we know, a healthy body is made in the kitchen, not in the gym.
It’s important to stay diligent with healthy nutrition even on days when you’re not hitting the gym.
One of the best ways to do that is to use one of your non-training days to prepare your meals for the week! NF Coach Staci Ardison does all of her meal prep for the week on Sundays, and looks at it like an activity that is furthering her fitness journey.
Interested?
Staci walks you through everything you need to start cooking for the week in our Guide to Meal Planning and Prep. Plus, here’s my exact recipe for batch cooking chicken:
youtube
Rest Day Best Practice #2: Engage Your Brain
I like to use one of my off days to break a mental sweat too!
On Tuesdays, I take fiddle lessons, which is a mental workout so taxing that I can’t wait to get back to deadlifts!
Learn a language, build a table out of wood, or go play chess with a friend. 
Anything that forces your mind beyond its comfort zone engages your brain. A great way to spend your time away from the gym.
Rest Day Best Practice #3: Have Fun!
Whether it’s playing a video game, getting caught up on a movie or TV show, or reading a book, it’s important for us to do the nerdy or fun things that make us who we are.
As the Rules of the Rebellion state: fitness can become part of what we do, but not at the expense of who we are!
I’m currently playing through The Last of Us: Part II, and it makes me happy our current apocalypse isn’t as bad as that one.
If you live for playing Dungeons and Dragons with friends, make room for it on your calendar. 
Just like it’s important to schedule health and fitness, it’s important to schedule fun.
This guide has provided you with all the tools you need to begin an active recovery practice and to make the most of your rest days.
If you’re looking to go a bit further, I have three options for you…
1) If you want step-by-step guidance creating a workout schedule, getting stronger, and even eating better, check out our killer 1-on-1 coaching program:
Our coaching program changes lives. Learn more here!
2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime!
Nerd Fitness Prime is our premium membership program that contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more! 
Learn more about Nerd Fitness Prime!
#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 
I’ll also send you tons of free guides that you can use to start leveling up your life too:
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
Alright, your turn: How do you stay on target even on days when you’re not “training?”
I’d love to hear from you – do you take the day off completely? Do you challenge yourself in a different way?  Do you try to do something every day to keep the momentum up, or do you actually take days off?
Leave it in the comments!
-Steve 
PS: Another good rest day activity? Take a nap!
Your body does quite a lot of its healing during sleep. Get some proper shut-eye.
###
Photo sources: sleepyhead, A good Sunday to you, resting cat, Rain doesn’t stop a photographer, soccer player, Run, foam roller, back to vacation,
Footnotes    ( returns to text)
A meta analysis found that 1 to 2 rest days between workout sessions was optimal for muscle repair, although they included a caveat that the intensity of the exercise would impact this: “A meta-analysis to determine the dose response for strength development.”(PubMed)
Check out this study on active recovery and DOMS: “An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation” (PubMed)
Check out this sudy on the importance of resting for 48 hours after intense cardio: “The effects of exercise-induced muscle damage on cycling time-trial performance” (PudMed)
Check out this study on yoga and flexibility in the eldery: Flexibility of the elderly after one-year practice of yoga and calisthenics. (PubMed)
This study showed yoga helping to reduce DOMS: “The effects of yoga training and a single bout of yoga on delayed onset muscle soreness in the lower extremity.” (PubMed)
This study showed college athletes obtaining better balance and flexibility in only 10 weeks of yoga: “Impact of 10-weeks of yoga practice on flexibility and balance of college athletes”(PubMed)
The study on foam rolling and muscle soreness: “Pain pressure threshold of a muscle tender spot increases following local and non-local rolling massage: PubMed”
Active Recovery Ultimate Guide: What Should I Do on Rest Days? published first on https://dietariouspage.tumblr.com/
0 notes
lindafrancois · 4 years
Text
Active Recovery Ultimate Guide: What Should I Do on Rest Days?
“Steve, what am I supposed to do on days when I’m not training?”
It’s a great question and one we receive quite frequently here at Nerd Fitness.
With our coaching clients, not only do we create workout schedules for them, we also help them utilize “off days” with active recovery. 
Have your Nerd Fitness Coach create a complete workout routine, including active recovery! Learn more here:
Today, we’ll share with you the exact same lessons (click to jump to that section): 
Is it good to work out every day? (Why you need rest days)
What should I do on gym rest days? (Active Recovery)
Rest Day Workout 1: Mobility
Rest Day Workout 2: Fun Activities
Rest Day Workout 3: Intervals, Sprints, and Walking
Rest Day Workout 4: Yoga
Rest Day Workout 5: Foam Roller
Making the most of your days off (3 Rest Day Best Practices) 
Is It Good to Work out Every Day? (Why You Need Rest Days)
We advise our coaching clients to train 3 days per week with full-body strength training routines.
This would include lots of compound movements like squats, push-ups, overhead presses, and deadlifts. 
These exercises work multiple muscle groups at once, resulting in an efficient, functional, strategy for strength building and weight loss.
Here’s the important science for today’s lesson: your muscles are actually broken down during your workout.
When challenged enough, they tear during the exercise and only start to grow back during the 24-48 hours after training.[1]
That’s why it doesn’t benefit us to train the same muscles every day; we don’t want to destroy them without giving them a chance to grow back stronger.
If you follow our advice and do full-body strength training workouts 2-3 times a week, the question “How many days a week should I rest?” can be answered with “around 4 or 5 days without heavy lifting.”
So, does this give you free rein to binge-watch your favorite show on “days off from the gym?”
While I’m not going to tell you to delete your Netflix account (the horror), I do want to talk about making the most of your time away from the gym.
What Should I Do on Gym Rest Days? (Active Recovery)
The biggest problem most people have with off days is that they become cheat days! 
Because they’re not training, they’re not thinking about being fit and it’s much easier to slack off, eat poorly, and lose momentum.
This is bad news bears.
Remember, exercise is only 10-20% of the weight loss equation: how we eat and rest is the other 80-90%!
Personally, I know I am far less likely to eat poorly when I’m doing some active recovery than when I’m not doing anything deliberately.
So plan your off days!
They’re not “off days,” they’re “recovery days,” and they serve a vital role in building an antifragile kickass body capable of fighting crime (or roughhousing with your kids in the backyard).
Whether it’s scheduling one of the Rest Day Workouts below at the same time you normally train every day, or deliberately adding a morning mobility/stretching routine to your day, doing SOMETHING every day is a great way to remind ourselves “I am changing my life and I exercise daily.”
Which leads us to the idea of “active recovery.”
Active recovery is any gentle movement designed to help your muscles heal after training. 
It’s a subject we discuss in our guide on DOMS (Delayed Onset Muscle Soreness). 
When you exercise, you increase blood flow to your muscles. By moving your body, you’re actually speeding up your recovery.[2]
The trick is to be active enough to increase blood flow, but gentle enough that you allow the muscles to heal. 
Our Rest Day Workouts below will walk that fine line.
On days when I’m not training, I try to block off a similar amount of time to work on myself in some way to maintain momentum, and I encourage you to do the same if you lose momentum when taking a day off.
It could be flexibility training, mobility training, meal prep, and more. I’ll cover these below! Whatever it is, do SOMETHING every day, even if it’s for just five minutes, to remind yourself that you are making progress towards your new life.
Need help building a weekly workout schedule, including rest days? I have two options for you.
The first is to get your hands dirty and check out our guide “How To Build Your Own Workout Routine.” It’ll walk you through everything you need to design a day-to-day exercise plan.
Alternatively, we can do all of the heavy lifting for you (well, not ALL the heavy lifting) – we’ll create a specific routine so all you have to do is log into your NF Coaching App each morning and do the workout your coach prescribed!
Never wonder what to do next. Learn how our coaching app can tell you exactly what to do every day!
Rest Day Workout 1: Mobility
We’ve all felt that soreness the day after (or two days after) strength training or from an intense run – our muscles have been broken down and are incredibly tight from all of the heavy lifting.
For that reason, one of the best things you can do on an off day is to work on your flexibility and mobility. After all, what good is strength if we can’t move our body properly to utilize it! Dynamic stretching and mobility work helps prepare our body for the rigors of strength training and keeps us injury free!
Regardless of whether or not you have a training day scheduled, start each morning with a mobility warm-up: a series of dynamic movements that gets your body activated and wakes up your muscles, joints, and tendons. If you live in an apartment or are just getting started, feel free to leave out the jumping jacks:
youtube
This gives us a chance every morning to check in with our bodies and reminds us mentally “I am leveling up physically, might as well eat right today too.”
Here’s another favorite mobility routine from my friend (and coach) Anthony Mychal. It says it’s a warm-up for tricking, but it’s quite helpful for those of us mere mortals: 
youtube
If you spend all day at a desk, doing some basic mobility movements throughout the day can keep your hips loose and keep you thinking positively. Here’s an article on how to dominate posture at your desk job.
Rest Day Workout 2: Fun Activities
We are genetically designed to move, not sit on our asses for 60+ hours a week. Not only that, but we are genetically designed to have fun doing so too!
Which means we can spend time on our off days working on our happiness AND staying active at the same time.
This fun activity can mean something different for everybody:
Go for a bike ride with your kids
Go for a run around your neighborhood
Play kickball in a city league (I play on Thursdays!)
Play softball
Swim
Go for a walk with your significant other
Go rock climbing
Learn martial arts like Brazilian Jiu Jitsu or Capoeira or Kung Fu
Take a dance class
Try Live Action Role-Playing (LARP!)
Play on a playground
Roll down a hill and run back up it
Check out our guide “40 Fun Exercises! Exercise Without Realizing It” for even more ideas!
I honestly don’t care WHAT you do, as long as it’s something you truly enjoy doing – it should put a smile on your face and gets your heart pumping.
Exercise does not need to be exhausting or miserable. If you haven’t found an activity you enjoy yet, you haven’t tried enough new things.
The point is to get outside, remember it’s a damn good day to be alive, and that we are built to move.
Helping clients discover exercise they love is one of the key components of our Online Coaching Program. Whether it’s learning parkour, hiking in a nearby forest, or heading to the gym to grab a barbell, we help clients discover their passion so working out becomes enjoyable.
Our coaching program makes getting healthy fun. Seriously! Learn how we can help you on your journey.
Rest Day Workout 3: Intervals, Sprints, and Walking
“But Steve, I have this big party coming up and I really am trying to lose as much weight as possible.”
Okay okay, I hear you – if that’s the case, then 90% of the battle is going to be with your diet. You should focus your energy on healthy eating in order to lose weight. But there are SOME things you can do on your off days that can help you burn more calories:
1) Interval Training –  In interval training, you’ll be varying your running pace. This means you may switch between jogging and walking, or walking and sprinting (there are few different methods of interval training). This training style can help speed up your metabolism for the hours after you finish.
2) Sprinting – If you like the idea of burning extra calories and building explosive power and speed, check out our article on becoming the Flash. Find a hill, sprint up it, walk down, and repeat the process for 10-20 minutes. No need to overthink it!
3) Long walks – Walking is a low-impact activity that burns extra calories and doesn’t overly tax your body. What a “long walk” will be is different for everybody based on their level of fitness, but walking is one of the best things you can do for yourself!
If you want to take a more active recovery day, the most important thing is to listen to your body. Destroying ourselves for 6+ days a week can really wear us down, causing long term problems if we’re not careful.[3]
Rest Day Workout 4: Yoga
You might not realize it, but yoga is the perfect complement to strength training:
Strength training makes us stronger, but it can tighten up our muscles and make us sore.
Yoga, on the other hand, lengthens our muscles and tendons,[4] aids in their recovery,[5] and helps our body develop better mobility and flexibility.[6]
It’s the perfect way to create a strong AND mobile body, ready for anything and everything we throw at it.
It’s kind of like turning your body into a swiss-army knife: prepared to be strong, flexible enough to avoid injury, and truly antifragile.
Now, if you’ve never been to a yoga class before, it can certainly be intimidating, especially if you’re a ones-and-zeros programmer wary of the practice’s more spiritual aspects.
That was my concern years ago before I got started with it; I had to muster up 20 seconds of courage to attend my first yoga class, and I’m so glad I did.
Here’s how to get started with Yoga!
Nearly any commercial gym you join will have yoga classes.
Most yoga studios have classes throughout the day.
Follow a plethora of videos online if you want to get started at home.
In fact, here’s a beginner routine you can follow from Nerd Fitness right now:
youtube
If you like how we do things around here and that video piqued your interest, consider checking out our full-length course, Nerd Fitness Yoga:
6 full 30-min workout routines you can follow along to:
Download or stream the routines anytime, anywhere, on any device.
Mini-mobility sessions to help you deal with a sore back, tight shoulders, poor posture, etc.
We’re super proud of Nerd Fitness Yoga, and I’d love for you to check it out! It comes with a 60-day money back guarantee!
Need help with any of the poses? Check out 21 Yoga Poses for Beginners for guidance on all positions.
Rest Day Workout 5: Foam Roller
You’ll often hear using a foam roller as “self-myofascial release.”
You may be asking, “myofawhatnow?”
Don’t stress, because “fascia” is just the connective tissue covering muscle. 
Just know that “self-myofascial release” means giving yourself a tissue massage.
The important thing for today’s lesson: a rolling massage has been shown to help alleviate muscle soreness.[7] Which means it’s a perfect inclusion for active recovery.
Here’s some simple rolling exercises you can try today, courtesy of NF Coach Matt: 
youtube
Yes, that is in fact a T-Rex. Yes, it was 100% Matt’s idea.
If you want even more information, including recommendations on which type of roller to purchase, check out our guide “How to Use a Foam Roller.”
Making the Most of Your Days Off (3 Rest Day Best Practices)
No matter what you end up doing on your rest day, here are some best practices to keep in mind. 
Rest Day Best Practice #1: Meal Prep
As we know, a healthy body is made in the kitchen, not in the gym.
It’s important to stay diligent with healthy nutrition even on days when you’re not hitting the gym.
One of the best ways to do that is to use one of your non-training days to prepare your meals for the week! NF Coach Staci Ardison does all of her meal prep for the week on Sundays, and looks at it like an activity that is furthering her fitness journey.
Interested?
Staci walks you through everything you need to start cooking for the week in our Guide to Meal Planning and Prep. Plus, here’s my exact recipe for batch cooking chicken:
youtube
Rest Day Best Practice #2: Engage Your Brain
I like to use one of my off days to break a mental sweat too!
On Tuesdays, I take fiddle lessons, which is a mental workout so taxing that I can’t wait to get back to deadlifts!
Learn a language, build a table out of wood, or go play chess with a friend. 
Anything that forces your mind beyond its comfort zone engages your brain. A great way to spend your time away from the gym.
Rest Day Best Practice #3: Have Fun!
Whether it’s playing a video game, getting caught up on a movie or TV show, or reading a book, it’s important for us to do the nerdy or fun things that make us who we are.
As the Rules of the Rebellion state: fitness can become part of what we do, but not at the expense of who we are!
I’m currently playing through The Last of Us: Part II, and it makes me happy our current apocalypse isn’t as bad as that one.
If you live for playing Dungeons and Dragons with friends, make room for it on your calendar. 
Just like it’s important to schedule health and fitness, it’s important to schedule fun.
This guide has provided you with all the tools you need to begin an active recovery practice and to make the most of your rest days.
If you’re looking to go a bit further, I have three options for you…
1) If you want step-by-step guidance creating a workout schedule, getting stronger, and even eating better, check out our killer 1-on-1 coaching program:
Our coaching program changes lives. Learn more here!
2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime!
Nerd Fitness Prime is our premium membership program that contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more! 
Learn more about Nerd Fitness Prime!
#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 
I’ll also send you tons of free guides that you can use to start leveling up your life too:
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
Alright, your turn: How do you stay on target even on days when you’re not “training?”
I’d love to hear from you – do you take the day off completely? Do you challenge yourself in a different way?  Do you try to do something every day to keep the momentum up, or do you actually take days off?
Leave it in the comments!
-Steve 
PS: Another good rest day activity? Take a nap!
Your body does quite a lot of its healing during sleep. Get some proper shut-eye.
###
Photo sources: sleepyhead, A good Sunday to you, resting cat, Rain doesn’t stop a photographer, soccer player, Run, foam roller, back to vacation,
Footnotes    ( returns to text)
A meta analysis found that 1 to 2 rest days between workout sessions was optimal for muscle repair, although they included a caveat that the intensity of the exercise would impact this: “A meta-analysis to determine the dose response for strength development.”(PubMed)
Check out this study on active recovery and DOMS: “An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation” (PubMed)
Check out this sudy on the importance of resting for 48 hours after intense cardio: “The effects of exercise-induced muscle damage on cycling time-trial performance” (PudMed)
Check out this study on yoga and flexibility in the eldery: Flexibility of the elderly after one-year practice of yoga and calisthenics. (PubMed)
This study showed yoga helping to reduce DOMS: “The effects of yoga training and a single bout of yoga on delayed onset muscle soreness in the lower extremity.” (PubMed)
This study showed college athletes obtaining better balance and flexibility in only 10 weeks of yoga: “Impact of 10-weeks of yoga practice on flexibility and balance of college athletes”(PubMed)
The study on foam rolling and muscle soreness: “Pain pressure threshold of a muscle tender spot increases following local and non-local rolling massage: PubMed”
Active Recovery Ultimate Guide: What Should I Do on Rest Days? published first on https://dietariouspage.tumblr.com/
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lindafrancois · 4 years
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Should I Go Back to the Gym When It Reopens? Is Going to the Gym Safe?
Gyms across America are slowly starting to open back up.
Is this safe?
Should you go?
We’ve been flooded with questions on gym safety from our Online Coaching Clients, so we decided to dive into the topic today with this guide.
Learn how NF Coaches are helping clients train during the pandemic.
Here’s what we’ll cover:
Is it safe to go back to the gym? (Gyms as a high-risk environment)
What to research when your gym reopens
Should I wear a mask to the gym?
How to clean gym equipment (Proper hygiene) 
How to make the most of your time at the gym (Efficient workouts)
How to create a home/gym workout hybrid
Should I go back to the gym? (Next steps)
Important Notice: I am not a medical doctor! This should not be taken as personal advice on whether you as an individual should go back into the gym. I’m merely creating a discussion on the questions all of us should be asking.
In addition, with friends who are both scientists and doctors, and then others who are small business gym owners, this is a challenging thread to navigate. So we’re just going to stick with the facts.
Talk to your physician and blah blah blah, you’re an adult and you can make your own decisions. 
Okay, let’s get right to it.
Is It Safe to Go Back to the Gym? (Gyms as a High-Risk Environment)
Even before our recent pandemic, many gyms weren’t exactly the cleanest.
One study went out and tested common surface areas in four different gyms, and found that 25% contained ant-resistant bacteria, flu viruses, and other pathogens.[1] 
Yikes.
Dr. James Voos, the senior author of the study, told the New York Times why:[2]
“When you have a relatively high density of people exercising and sweating in a contained space, you have conditions where communicable diseases can spread easily.” 
Dr. Voos points out the equipment itself can be hard to clean. Metal barbels, dumbbells, and kettlebells often have textured surfaces, to make them easier to grip.
This also allows plenty of tiny nooks and crannies for germs to hide.
That’s why Dr. Jose Jimenez, a University of Colorado professor who studies the coronavirus, calls gyms a “high-risk environment.”[3]
I don’t point this out to make you paranoid of ever stepping foot in a gym again. It’d be kind of like saying “driving a car puts you at significantly higher risk for car accidents, so you should never drive your car again.”
But this context is important for weighing the safety of the gym in a time of a pandemic: 
Should you continue working out in your home gym?
Or if you’re determined to get back into a public gym, are there actions you yourself can take to lower your chance of catching a disease?
What to Research When Your Gym Reopens
If you do make the decision to return to a reopened gym, you’ll probably notice that things have changed. 
They may limit the number of people who can enter at one (some gyms are requiring appointments).
Equipment might be spaced out so people can stay separate. 
Common areas that are harder for social distancing, like a locker room or sauna, may be closed. 
Disinfectants and cleaners should be more abundant.
You might even be required to sign a waiver.[4]
It would be good to find out exactly how your gym has reacted to the COVID-19 outbreak.
Call them before your first trip, and ask them about the bullets above. Also, make sure you specifically ask about what sanitation procedures they have created. 
However, even if the staff of the gym is wiping down all the equipment between each use, it would still be best practice to clean everything you touch before and after use. 
Your gym’s response to the coronavirus is not the only thing you’re going to want to research. 
Before entering the gym, think about:
How are you going to get to the gym? Driving, walking, public transportation, etc. Your routine may be different today. 
What are you going to wear? Locker rooms may very well be closed. Are you coming before or after work? Make sure you have a plan on how to get into and out of your gym clothes. 
What do you plan on doing at the gym? We’ll talk about efficient workouts and home/gym hybrid routines shortly.
For your first time back, DON’T keep it business as usual. Have a plan for getting to the gym, working out at the gym, and making it home.
Next, let’s talk about wearing a mask.
Should I Wear a Mask to the Gym?
Don’t be surprised if you’re required to wear a mask when your gym reopens. 
While every gym’s procedures will be different, some like the national chain Equinox will require all visitors to wear a mask.
Why face masks?
Although research is ongoing, as of June 2020 the coronavirus is believed to be spread through respiratory droplets, passing from one person to the next through exhalations of breath. Which is exactly what happens during a strenuous workout, especially in an enclosed environment.
A face covering like a mask will help contain some of these droplets.[5] 
Dr. David Thomas, director of infectious diseases at Johns Hopkins Medicine, supports the idea of masks within gyms. 
“I would want the person working out next to me to be wearing a mask,” states Dr. Thomas.[6] 
Thomas continues: “We now understand that the degree of expiration, which is how hard you’re forcing air out of your mouth—to sing or shout or exhale—is a major factor in the amount of particles that get forced out of your lungs.”
In other words: people breathe heavily in the gym. If someone has the virus, they’re flinging it even further when they’re running on the treadmill.  
So, having all gym patrons utilizing a face covering can help reduce the spread of respiratory droplets. 
Requiring people to wear a mask is one thing. Actually training with one strapped to your face is quite another. 
Compared to normal breathing, any mask you wear will constrict your airflow. 
How much it does will really depend on the type of mask. 
If you wear an N95 mask, like the kind hospital workers use, it might restrict airflow to the point of affecting performance.[7]
You need oxygen to create energy, so it makes sense a properly worn N95 mask might lower your ability to generate power.[8] 
On one hand, they provide the most protection. On the other hand, you have to know what you’re doing to wear it correctly. 
Hospital staff regularly perform tests to make sure their N95 mask is properly attached. 
The wearer is presented with a strong-smelling solution, and if they can’t smell it, the mask fits. 
If you wear a cloth or more DIY type mask, your breathing will be less impacted but it will still help contain the reach of your exhalation. Just know that it’s probably not going to stop you from breathing in any germs.
Additionally, I find that wearing a mask makes me hyper-aware of each instance in which I reach for my face, and helps remind me that I should be doing things differently and NOT touching my face, eyes, ears, or mouth. 
At the end of the day, the decision to wear a mask will come down to you and the rules of your gym. 
It’s still probably a good idea, especially if you’ll be training right next to people. 
The next good idea on our list would be to sanitize your own equipment. 
How to Clean Gym Equipment (Proper Hygiene)
The cleaning staff at your gym are probably great.
I bet most of the people at your gym are courteous too, and wipe down all equipment after use.
However, I prefer the “better safe than sick” approach. 
Although experts believe the coronavirus isn’t transmitted through sweat, if somebody coughs into their hand and then touches some equipment, it could result in the transmission of the virus.[9] 
That’s why we are going to take a quick lesson on how to clean gym equipment, which you should know even in non-apocalypse times! 
Technically, we are going to “disinfect” it.[10]
While soap and water will remove germs from the surface, to really kill the little buggers, we’re gonna need some chemicals. 
The Environmental Protection Agency provides a list of disinfectants to use against the coronavirus.
To clean gym equipment:
Wipe down and clean the equipment for any grime or dust. A wet towel will be fine here.
Apply the disinfectant and make sure you follow the “dwell time,” or how long the surface is supposed to remain wet. This is often a few minutes for most products, but make sure you follow the manufacturer’s instructions.
Optional: wipe down the equipment again to remove the residual cleaner, which may cause iteration to the skin. Don’t use the same towel as before. 
If you use a lot of equipment at the gym, it’s easy to see how much of a pain this can become. 
You might spend as much time cleaning as you are lifting.
In our next two sections, we’ll talk about getting the most bang for your buck at the gym.
How to Make the Most of Your Time at the Gym (Efficient Workouts)
Even before the outbreak of the coronavirus, I’ve always been a fan of getting it and out of the gym quickly.
There are video games to be played, after all.
With gyms a “high-risk environment” for exposure to viruses, today this is even more important.
IF you decide to take the chance, here’s how to make the most of your time at the gym:
#1) Prioritize compound exercises and movements. 
At Nerd Fitness, we’re big fans of “compound exercises,” which require more than one muscle group working together to complete the movement.
Think of exercises like squats and pull-ups.
With a pull-up, you’re training all of your back muscles, biceps, lats, traps, and abs.
Compare this to bicep curls, which will more or less just train your biceps.
In our guide to functional fitness, we recommend doing compound exercises because they will more closely resemble how your body moves in day to day life.
The other benefit: since you’re training multiple muscle groups at once, you get more done in less time.
#2) Focus on exercises that minimize your body’s contact with communal equipment.  
This is part of my personal philosophy with regards to training anyways, but even more so during a global pandemic. In other words, avoid machines you sit on/in, and focus on movements that don’t require you to lie down or sit down:
Do standing shoulder presses rather than seated shoulder presses.
Don’t lie down on communal mats for sit-ups, do planks outside. 
Do alternative push exercises (ring push-ups, handstands against a wall) instead of bench presses.
Focus on exercises that use the same piece of equipment repeatedly (grab one barbell, and then do squats, then overhead presses, then bent-over rows.)
Spend most of your workout standing, not sitting or lying down.
#3) Consider doing your warm-ups and stretches outside or before getting to the gym (if your commute is short).
An enclosed space allows for easier transmission of a virus since everyone’s breath is trapped together. 
You can solve some of this by going outside for part of your workout.
Maybe your warm-up is doing jumping jacks outside:
For your post-workout stretch, maybe you find a nearby grassy area, as I do in this video:
youtube
#4) Know what you’re going to do before you step inside. 
In our guide to the gym, we always recommend having a plan of attack for what you’re doing in the gym. Doubly so now.
Here are some questions to think about:
What are you training today? Plan your workout, write it out, and bring it with you to the gym. 
If someone is using a piece of equipment, or it’s too crowded around a certain area, what’s your Plan B?
How long are you planning on staying at the gym? This will make sure you’re moving fast enough from one exercise to the other. 
Not only do you want to create a plan for entering the gym, but review it when you get home.
Any hiccups? Did you do everything you set out to do? Would you do anything differently next time?
This will help you better prepare for your return visit.
Next, let’s talk about some ways to utilize your time away from the gym, so you need to visit a little less frequently.
How to Create a Home/Gym Workout Hybrid
One of the things we are recommending to our coaching clients, if they are debating going back to the gym, is to create a home/gym workout hybrid.
Meaning some days they train at the gym, and on other days they train at home.
There are all sorts of things you can do to create a home gym, but I’ll give you two recommendations that will go a long way:
Get a pull-up bar.
Invest in a kettlebell.
With bodyweight training, you can actually get a full-body workout with no equipment at all.
The only thing is, working your “pull” muscles can be a bit tricky.
Granted, you can use a doorway to pull from:
Or even a table can help with inverted bodyweight rows:
But with a pull-up bar, you’ll have all you need to round out your bodyweight training and work towards getting your first pull-up.  
The next thing to buy for your home gym would be a kettlebell. 
A kettlebell will offer you a lot of versatility. 
For one, you can do kettlebell swings. This will help work your “hinge” muscles, just like you would in a deadlift:
If you do pick one up, make sure you check out our 20-minute beginner kettlebell workout, which can be done with one single bell in your living room.
youtube
Your new Gym/Home Workout Hybrid can look like this:
On your home workout days, do pull-ups with your new bar and some push-up variations:
On your gym day, you do barbell squats and deadlifts, since a power rack and all the related equipment might be harder to squeeze into your house:
For more ideas on creating a home/gym hybrid schedule, check out How to Build Your Own Workout Routine. 
OR, you can look into having one of our coaches build a program for you and adjust it each month based on outside circumstances:
Have a Nerd Fitness Coach design a custom workout for your home or gym!
Should I Go Back to the Gym? (Next Steps)
The choice of when to return to the gym will ultimately be a personal one, and heavily dependent on where you live and the status of your state or country.
Yeah, gyms are absolutely “high-risk environments,” and if you can thrive in a home workout environment, your decision will certainly be affected.
Personally, I have built my home gym over the past few months and do not plan on returning to a gym for the foreseeable future.
But exercising is really important for health, including a strong immune system.[11]
Even some experts have returned.  
“I still go to the gym,” says infectious disease Dr. Saskia Popescu, who currently supports HonorHealth.[12]
Dr. Popscu argues you can too, as long as you’re smart about it and still understand the risks.
As an individual, performing the following can help keep you safe at the gym:
Washing your hands frequently.
Not touching your face while exercising.
Sanitizing the equipment before and after use.
Remaining six feet away from others.
It’s not an easy decision, so perhaps you want to create a pro/con list. 
When evaluating when to return to the gym, consider:
The cases in your area. Are they going up or are they relatively low?
Are you in an “at-risk” demographic? Do you have any pre-existing conditions, or are you in an age bracket that raises your concern? How about the people you live with?
Your own health. If you’re sick, stay home.
Do you have other options for exercise? Perhaps building a home gym or maybe you have space in the neighborhood for a run. 
What do you feel is right? Personal preference shouldn’t be ignored here. 
Just be safe in whatever you end up doing.
If you want some more specific help, I got you too.
Here are three ways to continue your journey with Nerd Fitness.
Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our Online Coaching Program! 
For example, let’s say you want to go to the gym once a week, and the rest of the time you want to train at home. Your Coach can build that workout for you!
Personally, I’ve been working with the same online coach since 2015 and it’s changed my life. You can learn more by clicking on the box below: 
Our coaching program changes lives. Learn how!
2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime!
Nerd Fitness Prime is our premium membership program that contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more! 
Learn more about Nerd Fitness Prime!
Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out from home” guides.
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
Alright, now I want to hear from you:
Is your gym open again?
Are you going back anytime soon?
Already been? How was it!?!
Let me know in the comments! 
And please, we humans are GREAT at projecting our individual experiences onto everybody else’s experiences. 
With this being a worldwide community at various stages of lockdown, let’s have a civil discussion based on what’s happening in your specific location.
Thank you!
-Steve
P.S. If you are still going to avoid the gym, that’s totally cool. Check out our guide, The Ultimate Guide for Getting Fit at Home.
###
Photo Source: How are YOU social distancing?, Dangerous Material, Hazmat Team, LEGO Ninjas, N95 Testing, Hotel Gym, Morning run with the FitBit, Scientist, 
Footnotes    ( returns to text)
Read, “Infection Risk Reduction Program on Pathogens in High School and Collegiate Athletic Training Rooms.” Source, PubMed.
You can find their article right here.
As quoted in the Washington Post.
As highlighted in Fox Business, Pure Barre, YogaSix and Club Pilates will all make clients sign a coronavirus-specific waiver of liability.
The Mayo Clinic has more on this.
As quoted in the Wall Street Journal.
Read, “Respiratory consequences of N95-type Mask usage in pregnant healthcare workers—a controlled clinical study.” Source, Nature.
Read, “Variation in the link between oxygen consumption and ATP production, and its relevance for animal performance.” Source, PubMed.
The CDC discusses how the coronavirus is spread right here.
You can check out the CDC’s article on cleaning, disinfecting, and sanitizing right here.
Read, “The compelling link between physical activity and the body’s defense system.” Source, ScienceDirect.
As quoted in CQ.
Should I Go Back to the Gym When It Reopens? Is Going to the Gym Safe? published first on https://dietariouspage.tumblr.com/
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