#nutrient fluids actually makes me think electrolyte drinks

[absolxguardian]

SPACE CAPRI SUNS CONFIRMED

#star wars #sw worldbuilding #sw alphabet squadron #yrica quell #nutrient fluids actually makes me think electrolyte drinks #but juice is juice

[mickeymouse-moshpit]

Take Care

Hoo boy, I've written a second something. In my Star Wars renaissance during this pandemic, I have discovered an appreciation for medic Kix and I have very little shame about it. To those who know me in real life, I beg you to skip over this, or stop reading at the second set of asterisks. This started out as just drabble but soon turned into, how do I put this, filth. We’ve got brat-tamer!Kix and a very bratty newly employed doc reader. If you don’t want a lot of plot, skip to the second or third set of asterisks. 

Pairing: brat-tamer!Kix x fem!reader

Rating: NC-17

Warnings: pandemic themes, near death but no actual death, SMUT, some definite Dom/sub undertones, lots of oral, lots of fucking, uhhhh I think that’s it. As usual, reader has a birth control implant and everything is consensual. 

Enjoy!

You shuffled your feet as you climbed the stairs in the medical center. You were grateful to be alone, away from the hustle and interruptions of the crowded med bay and even further from the constant start and stop of the lifts. As a trainee you would use them to speed up your day, see more and learn more. But now? Now you could take the time to enjoy making your pulse race from something other than anxiety. You paused at the door to the second floor, considering popping into the lounge for a snack and some water, but thought better of it when you remembered how crowded it would be at this time of day. You kept climbing.

You had been in this maker-forsaken building for going on 36 standard hours, and weren’t sure when you would get to leave. You were the new kid on the block, taking over for the poor doc who had led the initial response to the clone illness. She would be back, but she needed rest. You were just happy to be here with a steady job and the knowledge that you could keep these men alive.

You reached the fifth floor where the isolation unit was, but also where the sleep rooms were located. You needed a minute to close your eyes and get your polarities straight. If you didn’t, mistakes would ensue, something neither you nor the unit could afford. You badged into the tiny broom closet of a room, just enough space for a cot and a desk where your data pad lived. You toed off your shoes and set your hip bag on the desk. It bumped the data pad and you sighed in relief when it lit up but didn’t show any new messages or results. Twenty-six standard minutes, that’s all you needed to refresh. You set the timer, clicked off the light and flopped onto the cot. Twenty-six minutes, that’s all; you let your eyes close.

Code blue, 5A. Code blue, 5A.

At the same time, the beeping you had already come to dread started, calling you to the isolation unit. This couldn’t be happening. You hadn’t even been here for 48 hours and already you were undoing the work Doc had done?

You grabbed your hip bag, slid on your shoes and ran. Ran for your job, ran for their lives.

You reached the doors to the unit and were met with the aide tasked with making sure everyone was properly equipped before entering the unit. He held out the white disposable coveralls, helping you step into them hastily without falling over. As you put on your shoe covers and gloves, he slipped the hood over your head, sealing out the outside air and clicking on the closed circulation. No emergencies in a pandemic.

Satisfied, he clicked open the doors and allowed you to run inside. You reached the room along with a medic you didn’t recognize and Carly, one of the nurses in the unit. The three of you waited for the medic who called the code to approach the end of his compression cycle.

“Evening everyone, my name’s Bee and I’ll be running this code according to the algorithm established by Doc. At this point, it is time to switch compressions and get meds running.”

So began the dance. The medics and nurse rotated between providing compressions to Sly and administering medications. After three changes, everyone waited with bated breath watching the monitor. One beep changed the atmosphere of the room.

“Great work team let’s place him onto his side and start cooling him down. We’ll evaluate in three and a half hours.” You stepped to the central desk to grab cool blankets. It was a miracle that his heart started beating on its own, but now it was time to ensure it would stay that way. You walked back in, spreading the towels over the clone while others hung medications and fluids. You took one last look before stepping out. “Thank you again everyone.”

You nodded at their reception of your words and made your way around the unit, checking in on the others under your care and were satisfied with their vital signs, their comfort levels. All was well again. You walked to the doffing room that connected to the exit. There was another medic there tasked with offering assistance for unsealing the suit you wore. After that was done, you didn’t need any help. You doffed the suit and hood, before getting rid of the gloves and shoe covers. You were drenched with sweat, but that was the usual these days.

Out of the unit, you made it maybe twelve steps before you started to see stars.

“Oh, not again.” You shuffled to the wall, sliding down it to avoid blacking out. You thought you had gone unnoticed, but that was not the case. The medic who had called for help was leaving the unit and saw you.

“Bee! What happened? Are you alright?”

“I’m fine…”

“Kix. My name is Kix.”

“I’m fine Kix, just a little lightheaded but nothing unusual.”

“You don’t look fine.” He knelt at your level. “Your face is grey and you’re sitting on the floor of a hospital. No one sits on the ground here if they’re fine.”

“If I tell you I’m fine, I’m fine.” You whispered without too much commitment.

“Come on, let’s get you checked out.” He stood and offered you his hand.

You stared at it for a moment, your exhaustion addled brain attempting to get your hand to cooperate. After a few too many seconds you took it and accepted the help getting back to standing, your head spinning briefly and making you squeeze your eyes shut when you made it upright. You glanced at Kix when you could open them again and nodded.

“Still think you’re fine?”

“Let’s just get this over with.” You dropped his hand and let him lead you to one of the other units that was currently running at 25 percent capacity. He led you into one of the empty rooms and pointed at the bed when you just stood there. “You have to sit so I can work and so you don’t pass out on me.”

You sighed deeply but sat down. He pulled one of the handheld scanners out of the cabinet and ran it over your forehead and thorax.

“You’re a little tachycardic and your blood pressure is a little low. When was the last time you ate or drank anything?”

You wracked your brain. You had eaten on your way to the center and had had some snacks here and there; you knew you had drank some water that morning and a cup of juice that one of the nurses had passed to you when she saw you zoning out downstairs, but that was it.

“If I say this afternoon is that good enough?”

He looked at you and raised an eyebrow.

“Considering it’s almost midnight I wouldn’t say so. But I won’t hold it against you. We only know how to take of others, not ourselves.”

“You can say that again.”

“You’ve got two options.” He locked eyes with you; apparently, he meant business. “I can give you fluids and you can sit here for an hour while they run, or I can follow you to the mess hall where you’ll eat an actual meal and drink something with electrolytes.”

You rested your face in your hands.

“What I want to do is sleep. That’s it. But if I have to pick, I guess I’ll go eat because that’ll be more permanent than fluids. Is my answer to your satisfaction?”

“Yup!” He grinned. “Let’s go.” He offered his hand again. You didn’t take it this time, just stood up and gestured in front of you.

“Lead the way.” You weren’t quite sure where the dining hall was considering you hadn’t been there yet. You could follow signs, sure, but it would be easier with someone who knew where they were going.

Much to your disdain, he led you to the lifts in the middle of the floor. The doors opened and you both stepped inside, waiting for the whoosh and dive down to the first floor. Fortunately, there was no stop and start to this trip, what with the center being empty of everyone except staff this time of night. The two of you exited and started in the general direction of the stairs. Instead of the stairwell, however, he led you down the hall to the right. You could hear some voices echoing down it but didn’t see anyone yet.

“Here we are. Now, I’ll go find a place to sit, you go and order.”

“I’m going, I’m going,” you grumbled. It was bad enough you had almost passed out but being babysat was worse. You walked through the archway and considered your options. The amount of smells mixing threatened to turn your stomach, but you quickly settled on grilled tip yip and vegetables with some rice, something that wasn’t too heavy but still had nutrients. You took it to the cooler to grab the electrolyte drink Kix insisted on and a water.

After checking out, surprised when you found out one of the benefits of the job was free meals, you found Kix and sat down across from him. You avoided his gaze and started chopping up the tip yip. Satisfied, you took a bite.

“That bad?” He smirked at the face you made.

“No, just getting back from that hungry/nauseous line isn’t pleasant.” You picked up the electrolyte drink and took a sip. “This, this is much better.”

“Good. I hope you got another to take back to the call room with you.”

“No, mom I got water because I need that too,” you quipped, rolling your eyes.

Kix just shook his head.

You worked your way through the meal, pausing to take sips of your drink, dropping your head down every time someone walked past.

“They won’t judge you, even if they know who you are.”

Your head popped up.

“I know that,” you snapped. “I just don’t want to talk to anyone when I’m being babysat.”

“We’ve already been through this! You know how to take care of everyone in this maker-forsaken building, except for yourself. That’s normal. Just accept some help! The last thing we need is someone else being put out of commission.”

“You did enough when you made me come down here. You don’t have to sit there watching me like I’m a child who’s going to run off!”

“Right. And if I did leave, did go back upstairs and take over for Zip, would you actually stay here and finish up? Or would you take off with your water and abandon everything else?” His eyes bore into yours. “Because I think you and I both know the answer to that. So, I’m going to sit here, and you’re going to sit there, and you’re going to give your body what it needs to keep going. Then and only then will we go back upstairs, where I’ll go take over for Zip and you’ll go get some sleep!”

You slammed your drink down and went to stand up.

“Make me.”

He was next to you before you could get your left leg out of the bench seat, grabbing your shoulder and shoving you back down.

“Sit. Down. And stay there.”

You glared at him and huffed out a breath you didn’t realize you were holding. You slowly turned back to the table and Kix went back to his seat.

“The sooner you finish, the sooner you can go to sleep.”

The nerve of this man. You started eating again in earnest, almost done and yet with too much left on your plate. After fifteen minutes of silence, you were finally done.

“Now, do I have your permission to go up and get a nap before someone else decides they want to crash?” You couldn’t keep the sarcasm out of your voice.

“Oh of course, Bee! Just as soon as you say, ‘thank you, Kix.’”

“Go to hell.” You extracted yourself and your water from the seat and hustled to the stairs before he could respond.

***

The lilting notes of your alarm woke you gently. You sat up and grabbed the data pad, turning the alarm off and the desk lamp on. Using the data pad, you read through the latest nursing notes from the unit and were relieved to see that Sly had come off the vent again. You pulled on a pair of fresh socks from your shoulder bag and slipped on your shoes. You clipped on the hip bag headed for the unit to round.

On went the suit, helped into it by a new medic. Sign out had happened while you got some much-needed sleep. You stepped into the unit, thankful that it was calm in here again. Carly was gone, you knew this, replaced by Loren.

“How’s everyone this morning?”

“They’re all looking much better right this second. They’re actually with it today, even know they’re in the medical center and not on a cruiser,” came her hope-filled reply. You knew better than to join her, lest a repeat of yesterday be on the horizon.

“That’s good. I’m going to go see them all right quick, let them know I’m still here.” You walked to the right, starting with 5125 and working your way back. It was the same questions. Can you tell me your name? Where are we right now? What day is it? How much do you know about what’s going on? Today, they all knew the answers. Yesterday, they had known some. It wasn’t time for hope yet, but you allowed yourself to relax a little as you walked out of the unit to go chart. Or, at least you did until you recognized a now all-too-familiar head complete with high maintenance haircut and tattoo walking straight toward you. You groaned internally.

“I thought you would be gone by now,” you said, both as polite conversation and out of curiosity.

“Oh no, I’m here until tonight. Perks of floating. Plus, it means I get to keep an eye on you until Doc gets back.”

“Wait, Doc’s coming back? I thought she was off for the whole week?” You barely managed to keep the panic out of your voice. She had told you to hold down the fort, had trusted you with her unit. Now she was coming back early.

“Oh yeah. She heard what happened yesterday and thought it was time to come back and sure everyone is stable.”

You were so fired.

***

You weren’t fired. Doc only wanted to spend 12 hours on sifting through data collected over the two days she had been gone and see about optimizing some treatments and protocols. She insisted you go home and get some sleep, and when you came back, she would brief you on any changes before going back on vacation.

When you got back to the center, you climbed the stairs to the seventh floor where Doc’s office was, hoping she would have some good news.

“Knock, knock,” you quipped.

“Bee! Great you’re here. I didn’t do much while you were gone, changed up some formulations and adjusted post-resuscitation protocols, but other than that nothing has changed.” Her face grew serious. “You know those two codes weren’t your fault, right? They’re the sickest of the sick, if we can get them back it’s a miracle and you did just that. Don’t deprive yourself just because you think it’ll make up for anything,” she said knowingly.

“He told you?”

“Oh yeah. If I hear about you trying to pass out again, then we’ll have to have a more serious talk about what the expectations are for your health. Don’t let it happen again. Now, are you ready to take over or do you need to hear more details about overnight?”

“No I can read over the changes and get started.”

“Great.”

You left the room, pulling the door to behind you. Your data pad binged at you.

Office ready. 5th floor. Room 14.

You went for the stairs and jogged down them, careful of your footing. When you reached the fifth floor, you turned to the left instead of toward the unit, looking for your new office. You finally found it and scanned your badge at the reader. The fingerprint reader popped out and you placed the pad of your index finger on it.

Access granted.

The door unlocked at the same time the stairwell door opened and closed.

“Bee! Long time no see. Sleep well?”

You groaned in frustration.

“Yeah, it was nice not being fussed at incessantly. Thanks for snitching by the way.” You pushed the door open.

“You’re welcome.” He was proud of himself.

“Where do you get off doing that? I had it under control!”

“No, you didn’t. How many times are we going to have to go through this? All I did was make sure that if someone else coded it wasn’t going to be you.” He reached you then, leaning against the wall. Did he think you were going to invite him in?

“Just shut up.”

“Make me.”

You grabbed him by the shirt collar and dragged him into the office, clicking on the light as you went and kicking the door shut. If you ended up killing him, you didn’t want witnesses. You let go of his shirt and put your forearm across his chest, pressing him into the door.

“I had one moment where all I needed was to get myself together that you just so happened to witness. That does not give you permission to make yourself my keeper!”

“No.” He grabbed your wrist and pulled your arm off his chest but didn’t let go. “What you did was sit on the floor of a medical center because you were so close to passing out. People who just ‘need a minute’ usually make it to the call rooms before sitting down.”

“It still doesn’t mean I need someone to constantly be checking on me.” You snatched your hand away. “I’ve got this office now which means I can keep all the supplies I need to not have it happen again.”

“I don’t believe you.” He stepped away from the door slightly.

“Oh yeah?” You gave him a small shove to put him back. “I made it this far without having someone take care of me. I didn’t even have roommates at the academy, to say nothing of living in a broom closet of an apartment while I was in the last years of my training.” You put a hand against his chest, holding him against the door, not wanting him coming any further into this space that was supposed to be your haven.

“That’s not normal! People aren’t supposed to be isolated; you know this!”

“It’s normal enough for me! It keeps me sane when everything seems like it’s falling apart!”

Something snapped. He closed the distance between you, lips landing on yours. You stepped back with a shove to his chest, chest heaving. He grabbed you by the shoulders, spinning and pushing you into the wall. You clutched onto his biceps and sought out his mouth with your own. He got impossibly closer, the kiss all teeth clacking and tongues sliding over each other. You tried to grind against him, but he grabbed your jaw with one hand, and your hip with the other, holding you still.

You growled low in your throat in frustration and broke the kiss, nipping at the corner of his jaw and grabbing the loops on his pants. You pushed him back again, making some space just as a knock sounded at the door.

“Get under the desk,” you whispered. “Coming!”

He looked at you incredulously.

“I said. Get. Under. The. Desk.” You whispered through gritted teeth. By some miracle, he complied as you went to the door and opened it. “What’s up, Zip?”

“I was wondering if we could go over the changes Doc made to the unit protocols. I was running late and missed sign out.”

“Sure! Take a seat, there aren’t many, but we may as well use the office instead of getting suited up.” You walked over and sat in your new desk chair, all padded foam and no arm rests to remind you to keep good biomechanics. It was almost perfect, except that you had a seething clone medic under your desk, so it was impossible to sit the way you were supposed to. Instead, you sat with your legs tucked under you and pulled yourself closer to the desk. “The only major changes are to the fluids and timing of their blood pressure meds. We’re doing a different ratio of saline to dextrose and giving them pressors sooner rather than later.”

“Oh, that’s it?”

“Yup!” you replied brightly. “So, in about thirty minutes they’ll all be ready for another dose of them. I’m going to work on notes for them and then come see them again.”

“Oh, sorry to have bothered you. I didn’t realize they were so simple but didn’t want to screw up today.” “It’s no bother at all. I’m always happy to chat.”

“I’m going to go up then, get some of the fluids mixed up just in case. You can’t be too careful, ya know?”

“I completely understand.” You pushed back and stood up when Zip did. “If you have any questions, call, come down, shoot me a message, anything.” You walked him over the door and opened it, smiling.

“Thanks again, Bee. I really appreciate it.”

“No problem, Zip. No problem at all.” You pushed the door shut, exhaling deeply. You hadn’t been caught, but it was entirely too close for you. You turned around as Kix was crawling out from under the desk, probably seeing red if his face was any indication.

“I didn’t need to be under there, you know. You could have just said you were going over the protocols with me.”

“I could have, but you’ve been here all morning. This was also way more fun.” You smirked.

He was grabbing you by the hips, leading you back to the wall, but you side stepped and spun him around.

“Not here. Not in my workplace.” Your eyes didn’t leave his. “As much as I would like to, lives are at stake here and I need to get my charting done.”

“Okay.” He looked crestfallen, but he was nodding. “I understand. When you get some time off though?”

“Just like a man, thinking with his dick. Yes, when I get some time off, but I have no idea when that will be. We’re in the middle of a crisis and I won’t have backup until Doc gets back.”

“Okay, I’ll leave now. Let me know if you need anything.” He left without looking back.

You went and sank into your chair. You weren’t quite sure what had just happened, what you had just agreed to, but you couldn’t think about that right now. You had work to do, and work you did. Three hours later, you were finishing up your last note, having to update plans for all the patients in the unit. You were almost done when an alert popped up on your data pad.

New provider from med bay on the Resilience. Arriving tonight.

Just your luck.

***

You stepped out of the unit, thankful you were getting a reprieve, but worried that you were shirking your responsibilities by taking the three days off the new provider was going to cover until Doc got back and the three of you could start pulling 24 standard hour shifts instead of days on end. You walked down the silent hall to your office, resigned to packing up your shoulder bag and going home. You did and didn’t hope Kix would show up again. Your door had almost shut when it caught on something. There he was.

“Hey, heard you and Doc have some more help. Maybe now you all won’t be killing yourselves trying to keep everyone alive,” he quipped.

“Yeah, yeah, yeah. I feel guilty enough over how relieved I am without you making it worse.”

“No, I really do think it’s a good thing. You get to go home and have some time off, maybe I get to go with you?” He was bold, no one need ever doubt that.

“And why would I let you into my home? I barely know you.”

“Fair enough, let’s go get dinner and you can ask anything you want. But you have to answer the same questions.”

“No need. I know where you work.”

He laughed.

“That you do. Take your time packing up, I’ll meet you downstairs after I sign out to night float.” He was gone again.

You shook your head. What had you gotten yourself into?

You changed out of your scrubs and into the jumpsuit you had arrived in, quite content to not bring the med center’s clothes home with you. You threw the scrubs into the laundry bag and slipped the data pad into your shoulder bag. Your hip bag would stay here. You clicked out the light, made sure the door locked behind you and headed for the stairs.

Down and down you went, careful not to slip but hurrying just a bit. Whether it was anxiety or excitement that made you move with a purpose, you weren’t sure. When you popped out into the main lobby, you glanced around and found Kix, but didn’t call attention to yourself. You just slowed down to make sure he saw you and followed you out. No one here needed to know.

You walked to the shuttle stop without looking behind you, confident he would have seen you. He did.

“The hospital scrubs really are a sin, ya know,” he whispered in your ear.

“Yeah, yeah, shush.” You had made it this far without getting caught, the last thing you needed was the shuttle ride to your speeder doing it. You both stepped onto the craft, grasping the overhead bars. You rode in uncomfortable silence, hyper aware that he was just a little too far in your personal space for it to be overlooked by strangers. Thankfully, no one else got on so it was just the droid pilot. “Lot 6 please.” The droid gave no acknowledgement but closed the doors and ferried you to where your speeder was parked.

When you stepped off, yours was the only one left. It wasn’t the nicest transport, but it was zippy and got the job done.

“Nice ride.” You couldn’t detect any sarcasm.

“Thanks, it gets me where I need to go.” You hopped over the side into the driver’s seat, Kix making his way to the passenger side. Once he was in, you started it up and pulled out of the lot.

It wasn’t a long way to your apartment, but the tension that returned when he brushed your thigh accidentally-on-purpose made it feel like it was never ending. At your apartment, you parked and the two of you moved maybe too fast to be inconspicuous to passers-by, but at this point you didn’t really care. You were away from work, and no one in this district knew you. He could wrap one arm around your waist and squeeze your hip while you waited for the lift and no one would have reason to question it. So, he did. And you let him. Maybe you even wiggled a little to encourage him.

When you got in the lift, he didn’t let go all the way, just rested his hand as the lift moved up to the fourteenth story where you lived. You couldn’t bring yourself to look at him for fear you wouldn’t make it to the apartment. The doors weren’t all the way open when you were rushing down the hall for the door, Kix behind you again. As you dug out your key and got it in the door, hands starting to shake, he wrapped both arms around your waist and brought his mouth to your neck, planting sloppy kisses and making you suck in a sharp breath as you got in unlocked and open.

You stepped through and spun around as he nudged the door shut with his foot. You brought your mouth up to his as you clicked the door locked behind him. It was like the kiss earlier, teeth and tongues and grabbing onto each other, but this time when you nipped his jaw you kissed the spot and soothed it with your tongue, causing him to let out a low groan. As you both moved further into the space, you reached behind you to unzip but gripped your wrist before you could do it.

“Turn around,” he rasped. You complied and he let the zip down gently, holding you steady as you stepped out of it. He unclasped your bra, and you tossed it away from you. You tried to walk toward your bedroom, but he gripped your wrist and pulled you to him again. He captured you in a bruising kiss, gloved hands gripping at your ass. You wanted him undressed too, but his armor was still in the way and you weren’t sure how to get it off.

“Ta-take this off,” you panted, tapping on his chest plate. You took a half step back and watched in amazement as he made quick work of the plates, shucking them and his gloves quickly until he was only in his blacks. You stepped close again, grabbing the bottom of his shirt and tugging it up over his head. It dropped somewhere behind him, and you grabbed his hand, leading him where you really to be. You almost made it too, before he pushed you against the door frame, nipping and licking at your throat. He held you in place with a hand on one of your hips, the other hand palming your breast as he worked his mouth lower. He took the other nipple in his mouth, nibbling and sucking, eliciting a high-pitched moan from you.

“You like that?” He snickered. “I think I know what you’ll like even better.” He dropped down, mouthing over your stomach and down to your underwear seam, bringing the hand from your breast down to provide some pressure, causing your hips to buck as much as they could with him still holding you in place.

“Please, Kix, keep going.” Your breathless moans were getting a little more desperate as he got closer to where you really wanted him.

“Oh, someone drops the attitude when they want to come, that’s good to know.”

You groaned in frustration when he stopped moving again and pushed at his shoulders, giving you enough just space to get from under his hands and into the room.

“Get on the bed. Now.” You meant business, and hoped you sounded like it, but you weren’t sure given how out of breath you were.

“Fine.” Oh good, he was too.

Kix walked over to the edge of the bed, gripping the top of his pants and starting to pull them down.

“Ah, ah, ah.” You sidled up to him and grabbed his wrists, pulling them away just a bit. “Not yet. Lay down. Eyes on me, hands by your side.”

He nodded, and did as he was told, glowering at you the whole time.

“Now, that’s better.” You eased your panties down slowly, not a whole lot to work with in terms of teasing him, but it would do. He eyes were glued to your hands as you slid them over your feet one at a time, setting them down by his head. “I said eyes on me.”

He rolled his eyes but looked back at you.

“Something to say?”

“Oh no, just hoping you’re enjoying this while you can.”

“Is that a threat?”

“Oh no, honeybee it’s a promise.”

You hummed nonchalantly in response, but your walls were fluttering, nonetheless. You climbed up on the bed and straddled him. You considered him for a moment, before deciding to put him out of his misery. You ground your hips down on him once, causing you both to moan in unison at the contact. You pulled down on the top of his pants, erection springing free. You leaned over and licked a stripe up his cock, pulling wanton noises out of him. You tapped on his ankle so he would open up and you could lay down between his legs.

You took him in hand and lapped softly at his glans. When you took him further into your mouth, he fisted a hand in your hair, trying to tug you down onto him. You pulled all the way off and tsked at him.

“I thought I said no touching.” He started to protest but you cut him off. “No. I’ll tell you when you can touch me.”

His hand flopped back onto the bed in defeat. You resumed your ministrations, licking over his whole cock before taking him into your mouth again. This time he didn’t move, just groaned lowly. You brought a hand up to cup his balls gently, and he made a broken sound. You bobbed your head faster, bringing your other hand down to run your nails over his inner thighs and the space behind his balls in slow circles. You were fairly certain you had him on the edge when his hips surged up under you, but instead of forcing him further into your throat it knocked you off him entirely. You were just shocked enough that he was able to sit up, flip you over, and pin you to the bed.

“You think you’re funny? Being such a fucking tease?” he growled in your ear. He had himself propped up over you with one hand, the other working quickly over his cock. “I’m going to ruin you.”

You keened at that, squirming under him as he sat back on his heels, pressing one hand into your chest while his other kept working. He hissed through his teeth as he finished, ropes of come landing on your stomach. He ran three fingers through it, scooping it up. He brought them up to your mouth.

“Open.”

You shook your head.

“I said. Open.” His voice was dangerously low.

You pursed your lips and shook your head again.

“Fine.” He smeared his fingers over the lower half of your face. Your tongue flitted out to lick his come off your lips, your eyes not leaving his. “You filthy brat.”

You just quirked an eyebrow at him, egging him on.

“We’ll see if you still have an attitude when I’m done with you.” He pushed your legs apart, kneeling between them. He ran a finger up your lips, making them part and exposing your anatomy to him. “Oh, but you’re so wet. Only good girls get to come, you think you’ve been good for me?”

“Please, I can be so good for you.” “You weren’t being very good earlier.”

“I can make up for it, just please please touch me.”

“Since you asked so nicely…” He leaned down and went to work. He licked flat, wet stripes over your clit before swirling and lapping at your vestibule. You let out a moan and he went back to your clit, now planting filthy kisses on it on it in earnest as one finger entered you easily, followed by a second. “You’re soaked, honeybee. Is this all for me?”

“A-all for you,” You panted out. “Fuck you feel so good.”

“You’re so eager for me to take care of you. Where was all this enthusiasm earlier this week? Hmm? Not too good to ask for help when you want to come, but not willing to actually take care of yourself.” He licked another flat stripe from your vestibule to your mound, nipping at the soft flesh there. He kept pumping his fingers in and out, adjusting his angle, looking for that one spot but not quite finding it yet.

“Ah, please don’t stop, Kix!” You were desperate, and you didn’t care.

“Hmm… go ahead, Bee. Come for me.” You let go, clenching around his fingers. He kept licking at your clit, to the point that it was almost painful.

“Ahh, it’s too much, Kix.”

“Oh no, I think a good girl like you can take more, what do you think?” He pulled his fingers out and started lapping at your vestibule, licking up the wetness that seeped out. With the attention off your clit, you nodded. “What’s that?”

“Yes. I can.” Your voice was as breathless as you felt.

“Good girl.” He slipped his fingers back into you, seeking out your G-spot but finding it this time.

“Hooooo fuck! Ohh do that again.”

“Ask nicely.”

“Fuck! Please Kix do that again!”

“Atta girl.” He skated his fingers over it again and again, bringing his tongue back to your clit, licking and sucking like a man possessed. You couldn’t stop the mewling that came out of your mouth, the stimulation both too much and just enough. “Come. Right now.”

You were fairly certain the neighbors above and below could hear the wail that left you when you came again, vision whiting out and tears leaking out.

“There we go, now I think you’re ready.”

“Re-ready for what?” You didn’t have a voice at this point, just a desperate whisper.

“Ready for my cock, duh.” You looked away from his eyes and saw his hard-again cock in his hand. Your lips parted. “That’s what I thought.”

He dragged the tip up your lips, covering himself in your wetness.

“Wait, I have a better idea,” he said quietly, whether he meant for you to respond or not, you weren’t sure. “Based on where you were screaming for me, you need to turn over.”

You blinked at him a few times and quirked an eyebrow at him, then sat up to turn over.

“Hands and knees.” You complied, a little too entranced to say anything. He ran a hand over your hip, smacking your ass lightly. “Perfect.”

He gathered some more wetness, spread it over himself, then slid the head of his cock between your lips. He paused for a moment before sliding the rest of the way in. You groaned quietly.

“Let me hear you, honeybee. Let me hear how well I can take care of you.” He pulled halfway out, head dragging over your G-spot.

“Fuck, Kix!”

“That’s it.” He pulled almost all the way out before easing back into you, making you whimper with the slow pace.

“More,” you whispered.

“What was that?”

“More, please,” you asked with a little more volume.

“Whatever you want.” He sped up, quickening his thrusts and fisting his hand in your hair. He gripped you under the shoulder and pulled you up flush against him, changing the angle but still skating over that same spot with every thrust. You couldn’t stop the moans spilling out of you. He fucked up into you, biting at your shoulder, groaning into your shoulder. “Touch yourself.”

You didn’t hesitate to comply, reaching down to rub quick circles around your clit, positively mewling at the feeling of him everywhere. He removed the hand from your shoulder and pressed between your shoulder blades, pushing your face into the mattress while he continued to fuck you relentlessly.

“If you’re going to come again, do it now.” He didn’t have to tell you twice. Your walls clamped down around him as you came again, more tears spilling down your face with how overstimulated you really were. You were cognizant of him pulling out and spilling on your back, but barely.

You felt the bed shift as he got out, but he was only gone for a moment, back with some wet cloths and matching dry ones. He cleaned your back before helping you turn over and cleaning your stomach. He took a second one and softly dabbed at your face.

“What do you need, honeybee?”

“Mm, some water would be nice. Maybe a blanket?”

He left again, and you heard him puttering in the kitchen putting ice and water into a glass. When he came back, you saw that he had found where you kept reusable straws. He also had your favorite blanket that lived on the couch.

You sat up and tried to accept the glass, but your hands were shaking a bit.

“Here.” He held the straw up to your lips and you took it, gladly sipping.

“Thank you,” you said quietly as he put the glass down, climbed back in the bed and covered the two of you with the blanket.

“No thanks needed, just listen when I tell you that you need to take care of yourself next time.” You just laughed softly, curling yourself into his side. 

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Tagging just a few people who left a lot of love on the first story I actually posted, thanks for your support, I wouldn’t have been brave enough to post this otherwise. @catsnkooks @nelba @cherry-cokes-world @000ayfh 

#the clone wars fanfiction #the clone wars fic #medic kix #CT 6116 #clone medic kix #my writing #please don't judge me I just really simp for kix #clone medic kix x reader

[waiting4morning]

Fic: Where We Begin (Jaal/Ryder)

Title: Where We Begin Fandom: Mass Effect Andromeda Rating: PG-13ish for alien nudity Pairing: Jaal/SisRyder Summary: When Jaal gets sick, Joan Ryder learns that being his partner involves a type of intimacy she didn't expect. Notes: Shameless fluff, Spoilers for Jaalmance and minor plot up to Elaaden.

Thank you very much @quinzelade for being a stellar beta for this fic! (Especially since you don’t even know the game yet!)

Link to FF.net

Their first day on Elaaden was draining. Joan’s hardsuit seemed to absorb all the heat, making her feel sluggish and sticky almost as soon as she stepped off the Tempest. Jaal and Liam didn’t seem much better, their usual friendly banter devolving from monosyllabic replies, to grunts, and then long stretches of silence.

They drove around in the Nomad—which soon began to feel like the inside of a boiling kettle—trying to scout out locations of the monoliths, but also to get the lay of the land closer to the krogan colony. Drack had tipped her off to make her presence known outside the colony first so word would spread she was on the planet. Krogan didn’t like to be surprised; especially by the Initiative.

“Shade!” Jaal’s voice sounded eager for the first time that day. “Darling one, shade!”

Joan glanced to the side, seeing a dark patch of the hardy red scrub grass and, miracle of miracles, several of the spindly trees waving in an unseen breeze.

“I see it. Want to take a break?”

“God, yes,” Liam said. “Though you’ll have to peel me off this seat first.”

SAM registered the temperature change as soon as they pulled under the overhanging trees. Joan hopped out, enjoying the breeze on her face. It was still too hot for comfort, but at least the shade gave a break from the punishing sun.

Liam and Jaal squeaked their way out of the Nomad. Both of them were damp with sweat and Joan left the doors of the Nomad open to air it out.

“Vault’s gotta be first priority, Ryder,” Liam said, taking a gulp from his canteen. “With any luck, Elaaden will turn into Voeld.”

“Wishful thinking,” Joan sighed, leaning against the front tire and trying not to squirm. There was sand in her… everywhere. “You know that even Remnant terraforming doesn’t seem to work that fast. Even if it did, Elaaden is tidally locked to its sun. It’s always going to be daylight on this side.”

“Let a man dream, Ryder.” Liam found the densest patch of grass and laid down, eyes closed.

Joan wandered over to Jaal sitting hunched under one of the trees, eyes also closed. He looked paler than usual, or was it just the sun and shade playing tricks on her eyes?

As she stood there, waiting to be noticed, he coughed, a deep rattling sound in his chest.

“Hey,” she said. “You okay?”

His eyes popped open, fully dilated. “Joan. You startled me.” He glanced away, then back. “I am fine. Just… it’s the dust and sand. I’m not used to the climate yet.”

“Yeah, me neither,” she said, sitting down next to him. Jaal’s expression softened when he looked at her, and she couldn’t resist giving him a quick kiss. Their relationship still thrilled her. The simple idea that she could kiss Jaal and he would reciprocate, and that she could talk to him about anything and he wouldn’t reject her was still something that amazed her.

Jaal sighed when she leaned against him. “Even kissing isn’t as fun when it’s this hot.”

“We’ll head back to the Tempest for dinner and sleep,” she reassured him. “I don’t think I trust any food here yet, and I need a shower that isn’t going to cost me two thousand credits.”

Jaal kissed the side of her head. “You are my favorite, Joan. Say it again.”

Joan laughed. “Say what, that we’re going back to the Tempest?”

“Again,” he rumbled.

“We’re going back to the Tempest.”

“Mmm… again.” He began kissing her again, his mouth moving from hers to the hollow of her neck, just above where her underarmor protruded above her chestpiece.

Joan’s breath caught. “We’re... going back to... the Tempest.”

“Oi, love birds,” Liam said, sitting up. “Shuttle coming in at our six. Probably not friendlies…?”

“SAM?” Joan stood, watching the dark speck grow larger.

“The incoming shuttle was at The Paradise and is not registered with the Initiative or any of our allies, Pathfinder. I recommend preparing for a fight.”

“I thought those scavs were eyeing the Nomad a little too hard,” Liam said, dashing to the Nomad for his helmet and tossing Joan’s to her.

Gunfire splashed around them, throwing up sand and dirt. Jaal flung himself behind the one small boulder next to the trees while Liam and Joan took cover behind the Nomad.

”I’m going to try a singularity,” Joan yelled into her comm as more bullets pinged against her shields. “Cover me!”

“Roger that!”

“Acknowledged!”

Liam lobbed a grenade and Jaal sniped the closest raider, distracting them from Joan who came out from cover to focus on her target. She inhaled deep, concentrating on the tingle of dark energy racing through her bones. Her biotic corona erupted over her skin and she twisted her arms, her vision blurring as she performed the mnemonic—

Gunfire spat nearby and Jaal cried out. Joan’s aura flickered and died as she turned toward him.

“Jaal!” Liam shouted.

“I’m fine!” The angara said, coughing again. “Just a scratch. Go!”

Only reassured once she saw his rifle go up again, Joan refocused and a moment later a singularity burst into being above the rocks the scavengers were hiding behind.

Breathe in… Joan sent a shockwave following the singularity and the resulting explosions shook the ground. Jaal and Liam picked off the few stragglers while Joan blinked away black spots in her vision.

“Pathfinder, you need to replenish your fluids and electrolytes,” SAM said in her ear. “The extreme temperatures of Elaaden combined with use of your biotics will drain your strength quicker than you are used to.”

“Eat more, drink more. Got it.”

Out of the corner her eye, she thought she saw Jaal limping toward the Nomad, but when she popped her helmet, he was checking over his rifle, looking like nothing was wrong.

“Jaal?” she said, heading over to check on him. “You said you took a hit? Are you okay?”

“I’m fine, darling one.” He frowned as he examined his gun, taking a part out and blowing on it. “Sand is going to ruin this gun if I’m not careful…”

She had no choice other than to believe him. He didn’t seem to be bleeding anywhere that she could see, and his motions seemed smooth.

“Joanie, this one of those those fancy augmentations you’re always going on about?” Liam said behind her, tossing a small object her direction. “One of the raiders had it on his armor.”

Still focused on Jaal, Joan didn’t turn in time and it bounced off the side of her head.

“Ow!”

“Whoops.”

Joan bent to pick up the augmentation and made a face. “Looting, Liam? Really?”

“Hey you can throw it out into the desert if you really don’t want it,” Liam said with a grin. She sighed and pocketed the device like he knew she would.

Joan hoisted herself back into the Nomad and rooted around in the rations stash for the nutrient drink Cora  recommended as a good biotic supplement. She downed most of it while Liam and Jaal climbed into the Nomad.

“I think we’re pretty close to the first monolith,” Joan said, squinting at the map display on the dashboard. “You two ready for Remnant?”

A pair of simultaneous grunts sounded from the back seat and she sighed. “I’ll take that as a yes.”

#

“Pathfinder.”

Joan jolted awake at SAM’s voice in her head and groaned as she looked at the clock beside her bed. She’d only been asleep for three hours.

“What is it?” she groaned. “The ship better be on fire or something.”

“Cora and Liam are outside the door to your quarters. They wish to speak with you.”

“In the middle of the night?”

“It is a matter concerning Jaal.”

Joan frowned. “Jaal?”

They wouldn’t have come at this hour unless it was important. She sighed, sitting up on the edge of her bed, rubbing her eyes, then grabbed her brother’s hoodie that she’d taken from his locker on the Hyperion and pulled it over her tank top.

When she opened the door, Cora and Liam were similarly attired in sleepwear, though both of them looked hollow-eyed and exhausted.

“What is it?” Joan asked.

“Can’t you do something about him?” Liam jerked a thumb over his shoulder. “I haven’t gone to sleep at all.”

“N-no one has,” Cora added through a jaw-cracking yawn.

Joan opened her mouth to ask what they meant when she heard it: a deep, wet hacking cough echoing throughout the ship.

“Is that… Jaal?” she asked after the coughing fit finally stopped a few seconds later.

“He’s been coughing since we got back on the Tempest,” Liam grumbled, scrubbing a hand down his face. “He won’t let Lexi in to treat him. I just want to sleep, Ryder… please do something.”

As if on cue, the coughing started up again.

“Alright,” Joan sighed and wearily climbed up the ladder so she could reach the tech room where Jaal had stored his bed. Lexi was indeed standing outside his door when she walked up, looking not a bit sleepy, though perhaps a little frustrated.

Lexi crossed her arms as Joan padded over. “He’s been coughing for over two hours. He won’t let me in to help him,” she said in a low voice.

“There’s a cultural taboo against illness among the angara,” Joan explained, also whispering. “I thought you knew that.”

Lexi frowned. “Well, I knew Jaal was sensitive about his physical and a bit shy, perhaps, but an actual taboo?”

“It’s considered private… like humans discussing... uh… sexual activity,” Joan tried to explain, though her own thoughts were still groggy. “Next time we go to Aya, maybe you can chat with the doctor there one on one and get more information.”

Lexi nodded, looking thoughtful. “I wish I’d known this sooner. It does explain a few things....”

“Do you actually have any medicine for him?”

“No, but I thought I might be able to help anyway, and determine if I did have something that he could take.” Her mouth twisted in frustration. “We are well stocked with treatments for battlefield injuries, but I should have taken illnesses into account as well. Sloppy of me, especially on a ship in such close quarters. Someone was bound to get sick sooner or later. I’ll remedy that next time we’re on the Nexus.”

“The decision to switch from Harry to you probably tossed a few things up in the air,” Joan said, shrugging. “Go back to the med-bay. I’ll talk to him, and if I can get him to come down, I will.”

“Very well. Good luck.”

Joan waited until she heard the medbay door close below before tapping on Jaal’s door.

“Jaal?”

“Darling one?”

“Can I come in?”

A pathetic cough sounded before answered. “I… I don’t want you to see me like this.”

Joan smiled. “Jaal, you’re sick. Please, let me help.”

Silence.

She waited, leaning against the wall, trying not to fall asleep until finally the door hissed open, and she was suddenly jolted awake at the sight of a completely naked Jaal.

Joan jerked her eyes up to the ceiling over the urge to look down and focused on his face: his miserable, beautiful face and downcast blue eyes.

“Jaal,” she said in as calm a voice as she could manage. “Why don't you have any clothes on?”

“The bed supposedly works better if there is no clothes between you and the ions,” he said, though he shivered and then glanced behind Joan with a furtive motion. “Is Lexi gone? No one else is here, are they?”

“No, just me.”

God, you’re testing me, aren’t you? She hurried in around him, grabbed a blanket from the nest he’d made on his bed, and threw it around his shoulders to cover up… most of him. As she did so, she noticed a scrape along his bicep that was crusted over with a dark blue scab and a darkening patch on his side. A bruise? There was also what looked like a bandage around his forearm that was stained with blue blood, and a scratch on his lower leg that looked like it was starting to get infected. At least, she thought that’s what the blue skin around a cut might mean.

“Jaal! You’re injured!” Then she realized what she was looking at. “You got these wounds in the fights today. Why didn’t you say anything? Why didn’t you see Lexi when we got back to the ship?”

Jaal shifted, looking for all the word like a little boy with his hands caught in a cookie jar. “Because I thought if I went in for the injuries, she would detect my illness.” He mumbled the last, and ducked his head.

Joan tipped his chin up. “You are the most infuriating, adorable man, and if you weren’t so sick, I’d kiss you.”

That won her a soft smile.

“How long have you been sick?”

“I noticed a tickle in my throat a few days ago. I thought it would go away on its own.”

“When you were coughing earlier today… that wasn’t the dust?”

“No, darling one. Please forgive me for my deception.”

She took his hands. “Jaal… I’m not mad. I know this is a private matter for you, and I’m doing my best to understand. But… if you’re sick, I want to know. I would never have taken you groundside if I’d known you needed rest.”

Jaal looked horrified. “But I would have missed out on everything!”

She bit back a smile. “But then you also wouldn’t have to lie to me.”

He deflated, his eyes downcast. “I am sorry, darling one. You… you are right. I am not used to having someone to share these things with. I… I am happy that I can share them with you.” He looked up again, looking so vulnerable Joan’s heart went out to him.

“I’m glad you trust me enough to share this too.” She kissed his cheek. “Can we get some medi-gel from Lexi now?”

Jaal frowned and huddled under the blanket she’d thrown around his shoulders. “Do I have to, darling one?”

Joan tried very hard not to laugh at the pathetic tone of voice and the pleading eyes. “I think I have some in my cabin. Come on. I have an idea that might make you rest better anyway.” She took his hand and tugged him toward the door, then paused. “SAM, is everyone back in bed?”

“Kallo is at the helm running diagnostics, and Dr. T’Perro is in the med-bay. Otherwise, yes, Pathfinder. The path to your quarters will be unobserved.”

“Thanks, SAM. Okay now?” She directed this last at Jaal, and he nodded, relief evident on his face. They left the tech lab and padded softly down the dimly lit corridor. Joan opted to let Jaal down the ladder first since Jaal was still only clad in a blanket, and she was really trying her best to avoid ogling… all of him. Seeing him walk, though, made it clear that he had been hiding the extent of his injuries and illness. He walked with a slight limp, and even the short distance to the bathroom seemed to make him tired and wheezy.

Joan started the shower for him, setting it as hot as she thought he could handle and again, kept her eyes on the wall opposite as she took the blanket from him. He made a small noise as the water hit his skin, eyes closing.

“Better?”

He nodded.

“Don’t forget to wash those wounds. Medi-gel disinfects, but if there’s crud in there, medi-gel will only do so much.”

“I tried to clean them when we got back to the ship,” he said, “but it was hard to do without anyone seeing me.”

He bent—Joan whipped her head to the side eyes seeking something else to look at, anything—and then saw him stagger out of the corner of her eye. When she turned back, Jaal was leaning against the shower wall as if it was the only thing holding him upright..

“Got dizzy,” he mumbled.

Without a word, she stripped off her hoodie and sleep shorts, climbing into the shower with him in her tank top and underwear. He would never ask for help, not for something this private, this—to him—shameful. Calling Lexi to force him to med-bay didn’t even cross her mind. He needed her, and he didn’t know how to ask.  

He looked up as she touched his shoulder, eyes dilating as he took in the tank top that was quickly soaked and clinging to her skin. She hoped the heat from the showers would excuse the blush she felt was taking over her whole face. But she would not let a little thing like embarrassment stop her from helping.

“Lean on me,” she said. “I’ll make sure you don’t fall.”

Gently, as if he was afraid she might break, he did, resting one large hand on her shoulder, so he could reach down and lather the cut on his leg. Joan helped clean the scrape on his arm, and then directed him to stand in the middle of the hot blast of water.

“Breathe in the steam,” she said. “It’ll help loosen the tightness in your chest.” She exited the shower but stayed near, toweling off.

“Darling one?”

“Mm?

“Do you always shower with your clothes on?”

Somehow answering him was easier when he wasn’t looking at her. She tried to think about his perspective, how comfortable he always seemed in his own skin. “Nakedness is… private to most humans, Jaal. We aren’t as comfortable with bared skin. It makes us feel, um, vulnerable. It’s an intimacy committed partners share. Usually.” She hoped he didn’t ask her to explain locker rooms, strippers, or one-night stands—maybe she’d tag team Liam for that one.

“Oh.” He was silent for a moment. “Have I been… inappropriate?”

She smiled. “You have nothing to apologize for. We’re the visitors here, remember?”

“Still, I do not wish to make you uncomfortable.”

This man… Warmth flared in her chest that had nothing to do with the steam pouring out of the shower. Even sick and miserable, he still put her first.

Jaal coughed a couple of times in the shower, but it didn’t sound as rough as it had before. When she noticed he was starting to lean against the wall as if too tired to stand, she made him get out and gave him towels to dry off.

“Come to my room,” she said. “I’ll get the medi-gel.”

Towel slung around his waist, Jaal sat on the end of her bed, still looking a bit woozy, but his breathing sounded much easier. She applied medi-gel to his various scrapes, all the while aware of his gaze on her and her still damp clothes, though she thought there was more curiosity than desire. He was sick, after all.

“Darling one, can I ask you something…” He hesitated. “It may be inappropriate?”

“You can ask me anything you want,” she assured him, replacing the medi-gel applicator in the first-aid kit and wiping her hands off a towel. “I will do my best to answer without getting too embarrassed.”

“Humans and asari have breasts that are always… full,” he said. “Angara women have breasts too, but they are not full unless pregnant or nursing. When I first met you, I assumed you had children, though I quickly saw that was not the case. Is this… normal?”

Heat rose in her face and she crossed her arms over her chest, before realizing that probably made it worse. You did say he could ask anything, she reminded herself, and squeezed out her damp hair for something to do with her hands.

“Umm… well, scientists believe that full breasts is an… evolutionary advantage. We are more likely to be sought by a mate because we look fertile.”

“Ah. That makes sense.” He cocked his head. “I’ve made you uncomfortable again. Humans always seem… odd when sex comes into the conversation.”

“No. I’m fine,” she tried to reassure him. Biting her lip, she pressed on, sitting beside him on the bed, holding his gaze so he would know she wasn’t trying to hide. “I’m not quite ready for that level of intimacy, Jaal. I care about you a lot… but… “ She gestured to his wounds. “Just as you were reluctant to share your illness and injuries with me, sex isn’t something I approach lightly.”

Jaal nodded and was silent for a moment. “Is there anything you can share with me?” he asked in a hopeful voice. “Something you don’t share with just anyone?”

Joan opened her mouth to say “Not that I can think of,” but that would have been a lie.

“I… I can sing,” she said, almost whispering.

Jaal’s eyebrow ridges shot up in surprise. “You? Sing?”

“When my brother and I were little, Mom loved taking us to musicals as a way to get a break from the lab. I was obsessed with the old ones: Guys and Dolls, The Music Man, To The Citadel and Back, My Fair Krogan. I wanted to be a professional singer.” She laughed, self-conscious, but Jaal didn’t. His gaze was steady, curious, even though she belatedly realized that probably half of what she said made no sense through the translators.

“Why didn’t you?”

She shrugged. “In high school—when I was a teenager—we got career counseling. My father... “ She bit her lip. “Dad didn’t want me to ‘waste my brain’ on a career he saw as frivolous.”

“Joan.”

“He was right,” she hurried on. “I grew to like being in the Alliance, helping the archaeologists uncover ancient mysteries. I was happy to be following in my parents’ footsteps… and it paid the bills.”

“But your dream…” Jaal sounded so sad she almost laughed.

She reached up, cradling his cheek with her hand. “I found a new dream. Besides,” she said, lightening her voice. “If I had become a singer, Dad might have disowned me and then I wouldn’t have traveled 600 years to meet you.”

Jaal sighed, leaning into her touch and closing his eyes. “I suppose I cannot regret that either.”

“I would have been a terrible professional singer anyway,” Joan continued, dropping her hand. “I liked to sing for fun, but when it came time to practice, I hated it. Kids have a lot of dreams and sometimes it’s for the best that they don’t come true. Mom liked to hear me sing, though. It was something that made her happy, and that was enough for me.”

“And you haven’t sang for anyone else?”

“No,” she said. “Not since Mom died.”

Jaal’s warm hands closed around hers. “Will you sing for me?”

Embarrassment urged her to say “no.” But Jaal had shared his illness with her; something she was certain he didn’t share with anyone perhaps other than his family. He’d given her a piece of himself, and she knew—despite her inexperience with relationships, despite the critical voice in her head saying she wasn’t a good singer anyway—that this was important.

So, eyes straight ahead because she couldn’t look him in the eye and sing at the same time or she would lose it, Joan began to sing. It was a simple song, one from The Citadel and Back, the scene where the young human woman sees the Citadel for the first time and realizes how big the galaxy is. It had the wistful note of homesickness and excitement for new challenges. It was also known for being incredibly corny, but Joan had always loved it.

She covered her face with her hands when she finished, feeling completely humiliated, but Jaal gently took her hands from her face.

“Don’t ever feel like you have to hide from me, darling one,” he said softly. “Your beautiful spirit shines through your song. Thank you for sharing it with me.”

She rested her head on his shoulder, still blushing after singing, but also from the rush of love she felt for this man. Love, she thought with a start, I love him.

This close to his chest, however, she could hear the wheezing of his lungs, and she sat back up. “I’ve been keeping you up when you should be resting.”

“Can I stay here tonight?” He looked exhausted, eyes drooping, his face slack.

Joan paused. “What about your ion bed? I thought that was supposed to help you heal faster?”

“If I may, Pathfinder,” SAM interjected. “I believe the device Jaal brought on board is portable. It would only require moving from the tech lab to your quarters.”

“Okay. I’ll go get it.” She pulled out clean underwear, another pair of shorts, and a t-shirt (also stolen from her brother) from her dresser and, as Jaal lay down on the bed with a sigh, his back to her, she quickly changed and left the room.

The Tempest was quiet now. She poked her head into the crew quarters and all of them seemed to be sleeping soundly. She too was feeling the effects of being woken up in the middle of the night and longed to return to her bed… where her large boyfriend was currently resting.

Joan slapped her palms to her heated cheeks, feeling ridiculous. There has to be a limit to how many times I can blush in one hour. But for the first time in her life, she knew what it was to love someone and desire them at the same time. And yet, she hadn’t lied to Jaal about not being quite ready for sex. She knew herself well enough to realize that. But when she was ready.…

Giggling to herself, Joan retrieved the ion device from underneath the cot Jaal had rigged up in the tech lab. Then searched and eventually found a set of loose, flowing clothes she thought might be Jaal’s pajamas, and returned to her room.

He was almost asleep, his eyes closed to near slits. She almost didn't have the heart to wake him, but he stirred at her approach, eyes blinking slowly as she put the ion device under his side of the bed and turned it on.

“Do you want to change into your pajamas?” She held out the loose garment.

Jaal cracked a sleepy smile. “That is a ceremonial robe for celebrations.”

Joan winced. “Oops.” She glanced around at her dresser. “I have some sweatpants I took from my brother’s locker… they might fit you…”

They looked like capri pants on Jaal, fit oddly on his backwards bent knees, and were a little too tight in the crotch to be true sweatpants.

“Well,” Joan said, her voice cracking. “I guess it’s better than going commando.”

Jaal fell back onto the bed and pulled the cover up. “I’ll ask you about that one tomorrow,” he declared sleepily, then opened one eye to watch her climb in beside him.

Joan felt brave enough for a split second to inch closer to him. He hummed and put an arm around her, pulling her close enough that she could feel his natural current pulsing gently under his skin. To her surprise, her biotics responded in kind, making her skin tingle all over, echoing his rhythm. Joan had felt this before, training in close proximity to Cora, or even when fighting next to Peebee: their biotic fields reaching out to each other in an attempt to equalize, but never before had it felt so easy; so intimate.

“Mmm,” he said sleepily. “That is going to be something we should explore… when I’m better.”

Then he was asleep, his breathing evening out, his eyes fully closed.

Yes, we will, thought Joan, then closed her eyes, and fell asleep.

#my writing #fanfic #jaal x ryder #rydaal #MEA fic #ryjaal

[efferinthai]

Efferin

To lose one pound, you should blaze roughly 3500 calories well beyond what you as of now smolder doing every day exercises. Utilize a calorie adding machine to make sense of what number of calories you smolder while sitting, standing, working out, lifting weights, and so on. In case you're eating less calories than you're blazing, you'll shed pounds.

Fat tissue is very loose and not dense. It occupies a lot of space in your body. Whereas muscle is more dense and takes up less space. When you lose fat, this space is freed and you can notice inch loss. If you are following a consistent strength training program then gain in lean muscle tissue will balance out this loss of fat and weight stays the same.

Since muscle takes less space than fat, you lose inches and start to look more toned, lean and shapely. A colon cleanse is applied to help remove excessive, accumulated waste stored in body fat cells or waste such as undigested meals or other substances left in the digestive tract.

Taking laxatives, forcing to remove waste in an unnatural approach, or improper colon cleansing methods will make you ill and will not help you cleanse or remove excess pounds. Colon cleansing includes a healthy diet plan that consists of fresh fruits, whole grains, natural proteins (lean meats, poultry, eggs, beans, seeds, nuts, sprouts), and legumes.

Efferin

On the other hand, a detox diet helps remove these toxins through urine or waste. There are different detox diet programs and some of these include taking detox supplements for weight loss. Doing exercises to sweat out is also recommended since toxins are also released by way of perspiration.

Weight loss is just one of the many benefits of taking detox diet supplements or pills. Detox pills help you get slimmer since there is a considerable reduction in water weight. It improves the functioning of the digestive system and the liver, helping you get more nutrients from the foods you eat.

There is also noticeable acne reduction and surface wrinkles removal. Above all these benefits, your health will greatly improve while you still lose weight. The above-mentioned side effects make most people question the safety of detox diet. Whether it is safe or not depends on how long you are going to use the detox plan.

Some health experts do not recommend colon cleanses because they can change the body's fluid balance and electrolyte. Prolonged fasting can sometimes lead to more serious health issues and nutrient deficiencies like calcium and protein. Body Contouring Procedures: For those that are losing 80 lbs. to over 100 lbs.

Surgical procedures, known as post-bariatric surgery, are available to tighten skin and remove the extra pockets of skin that inhibit your body from being as toned and tight as the individual would like. Below are the most common procedures for massive weight loss patients. Nothing swings weight up or down as easily as water retention, for example.

This can easily add 3-5 pounds in a day, which can be quite disturbing if you happen to hit the scale in this state. On the flip side, you eat little sodium and carbs and drink plenty of water, your body will flush water out, giving you a harder, more defined look, which might lead you to think that it was a great day of fat loss.

I consider that I've hit a plateau if my weight hasn't changed in two weeks. As I'm only going for one pound of actual fat loss per week, no change on the scale after one week of dieting isn't necessarily a reason for concern-I could've lost that pound of fat but happen to be retaining a bit of water, or maybe my bowel movements weren't as regular in the prior day or two.

If you have no idea what I'm talking about and are able to reach single-digit body fat percentages with complete ease, count yourself lucky. It's very common for people to hit several plateaus on their journeys to a six pack because, well, the human body is just stubborn when it comes to shedding fat..

Efferin Thailand

Everyone I've trained and otherwise helped has experienced the same phenomenon, but the thresholds vary. I've known a few rare people that can diet lower than 10% without adding cardio, but most people can't break double-digit body fat percentages without a very strict diet and regular cardio routine.

Although it might sound a bit broscientific, it's the best way I can describe a phenomenon experienced by me and millions of other athletes around the world. The body seems to have a weight (and, accordingly, a body fat percentage) that it is most comfortable at. Your natural appetite tends to maintain this weight and if you eat less than this, you feel hungry.

Just about everyone experiences weight loss plateaus. In addition to using restrictive diets, some people also attempt to significantly increase their activity. This has a similar effect to that of a calorie-restricting diet, but it increases the amount of energy spent rather than decreasing what goes in.

Increased activity tends to require greater schedule and lifestyle changes than simply changing you’re eating habits, but it comes with added benefits such as increased strength and better cardiovascular health. Buy here: https://www.thai4fit.com/efferin/

#Efferin #Efferin Thailand #Weight Loss

[howellrichard]

How Much Water to Drink a Day + My Top 10 Hydration Tips

Hiya Gorgeous!

I hope you’ve been enjoying my 5 pillars of wellness blog series as much as I have! If that doesn’t sound familiar to you, here’s a quick recap: My pillars of wellness are about optimizing what you’re eating, drinking and thinking, and how you’re resting and renewing.

Why those pillars? Over my years of personal experience and research, learning from doctors and dietitians, and working with folks like you, I’ve found these self-care practices to have the biggest impact on overall well-being.

And because the pillars of wellness are fundamental not only to your health, but also to everything we talk about here on KrisCarr.com, I’ve been exploring each one on a deeper level. And today we’re diving into one of the most essential, yet often overlooked and underestimated pillars: What you’re drinking.

When it comes to the pillars of wellness, that pretty much boils down to one thing (something that actually DOES boil)… water!

I’m passionate about hydration… but you probably already knew that if you’ve followed me for a while because I talk about it a lot! So you can imagine my surprise when I realized that this would be my first blog post 100 percent dedicated to it. That just goes to show how much of an unsung hero H2O truly is. So let’s give it the attention it deserves, shall we?

Why is proper hydration important?

Water is considered an essential nutrient for a reason. It makes up 60 percent of our bodies and is crucial for so many internal systems. Water aids in your body’s digestion and detoxification processes, keeps your skin healthy, helps maintain energy and boosts physical performance. It protects your joints, tissues and spinal cord by lubricating and cushioning them. Without enough water our cells actually shrink… and I can’t blame them!

Bottom line: Getting enough water is a matter of survival. How many of your daily “essentials” can you say that about?

How much water to drink a day

Ok, so we can all agree that getting enough water is super important. But what does enough really mean? Here’s a simple formula to help you figure out how much water to drink a day:

Your weight in pounds: ______ divided by 2 = ______ oz of water per day

Or, if you use the metric system:

Your weight in kilograms: ______ divided by 30 = ______ liters of water per day

So for example, a person who weighs 150 lb should consume about 75 oz of water per day (150 divided by 2 = 75). A 77-kg person should consume just over 2 ½ liters of water per day (77 divided by 30 = ~2.5).

Got it, tootsie? Write down the formula and your personal daily amount if it’ll help you remember. I know it might sound like a lot if you’re not a big water drinker, but don’t worry because I’ve got some easy tips for staying hydrated coming up in just a bit. Once you feel the many benefits of bathing your cells in plenty of H2O, I have a feeling you’ll never look back!

Special hydration considerations

Keep in mind that certain folks may have increased hydration needs. For example, if you do vigorous exercise, spend a lot of time in the sun or sweat a lot, make sure to keep extra close tabs on your H2O intake. Cancer patients, especially those in treatment, may need extra water to prevent dehydration from cancer therapy side effects like diarrhea and vomiting.

It’s also possible for people with certain health conditions (such as thyroid disease or kidney, liver or heart problems) and those taking certain medications to get too much water. Please work with your healthcare practitioner if you have any health challenges or are uncertain about your specific hydration needs.

How to tell if you’re dehydrated

Now that you know how much water to drink a day, let’s talk about how to tell if you’re not getting enough. Dehydration is serious business. Even a low-level H2O deficiency can affect how you feel. Here are some tell-tale signs of dehydration:

Digestive troubles such as constipation

Lack of energy

Peeing less frequently or decreased urine output when you go

Deep yellow or amber-colored urine (check out this handy guide to urine colors!)

Headaches

Low blood pressure

Dizziness

Dry skin and/or eyes

Mental fog, anxiety and other mood changes (source)

Dehydration can be mistaken for hunger—if you feel hungry soon after a meal or when you’ve had enough to eat, try drinking some water

And surprise… thirst!

If you have any signs of dehydration, especially the more serious symptoms, please consult with your doctor! I’m just here to empower you with info—this post is not a replacement for working with a knowledgeable healthcare practitioner. These symptoms could be indicative of other health issues, so they need to be evaluated within the context of your holistic well-being and background.

The skin elasticity test

I shared this in my Wellness Wednesday episode on hydration because it’s one of my favorite tricks! A simple way to measure your hydration level is by testing your skin elasticity. Lightly pinch the skin on your arm for a few seconds and then let it go. If your skin forms a tent and doesn’t return to normal immediately, it could be a sign of dehydration. Just keep in mind that skin loses elasticity as we age, so if you’re over 65, this test may be less accurate.

How to stay hydrated

Wondering how you’ll possibly meet your daily hydration needs? I have no doubt you’re up to the task, but here are some tips and tricks to help you get there:

Get a pitcher big enough to hold your entire recommended daily intake. Fill it up at the beginning of the day and pour a fresh glass whenever you find yourself on empty. You’re done when you hit the bottom of the pitcher! Pro tip: I keep my pitcher at my desk so I don’t forget.

Set hydration reminders. Use calendar notifications, an app (like WaterMinder) or old school sticky notes. Whatever works for you!

Track your progress. Stay motivated by gamifying your hydration. Make note of how many ounces or liters you drink throughout the day so you can pace yourself. My free Wellness Tracker is perfect for this!

Enjoy green drinks. Your daily ounces or liters don’t have to be 100 percent plain water. Fruits and veggies are made of water just like we are, so blend or juice ‘em up into a tasty, hydrating treat. I named my Hello Hydration juice after two of its ultra-hydrating ingredients: watermelon (about 92 percent water) and cucumber (about 96 percent water).

Bring water with you wherever you go. On walks and car rides, to work and the movies… wherever you are, your water should be, too! Avoid those disposable plastic bottles—they’re bad for the environment. Get yourself a reusable stainless steel, glass or silicone water bottle instead.

Add some flavor! Who ever said water had to be boring? If you have trouble getting excited about water, infuse it with fruits, veggies and herbs. Experiment with different flavor combos and don’t forget to enjoy how pretty it looks! Here’s a delightfully quenching recipe for Orange, Grapefruit, Rosemary Infused Water.

Filter your water to make sure it’s free of icky pollutants. Check out this article to learn more about the importance of water filtration and the best types of filters.

Mix things up with seltzer or sparkling water. Isn’t everything more fun with bubbles? You may have heard rumors that carbonation robs calcium from bones, erodes tooth enamel and irritates the stomach. But some of the research that prompted these concerns involved carbonated colas rather than plain carbonated water. Just steer clear of store-bought varieties with added sugar, artificial sugars and other additives. And if you want to reduce waste, try making your own sparkling water with a machine like this one from Kitchenaid or this one from SodaStream.

Don’t just pound water all day. Guzzling too much in a short time frame could make you feel sick, which could demotivate you from your long-term hydration goals. And while overhydration is rare, it could dilute your body’s healthy sodium and electrolyte levels (source). Check in with your doc if your pee is totally clear—it may be a sign that you’re drinking too much water.

Sip on green or herbal tea, nut milks and fluids from soups and broths. Water is everywhere, so get creative to meet your daily needs!

Next stop: hydration station!

I hope the info and tips in this article help you stay happily hydrated. Paying attention to what you’re drinking is just one piece of the wellness puzzle—but just like your favorite jigsaw, the picture isn’t complete without it. Think of every sip as a thank you to your amazing bod for all the walking, loving, playing, running, thinking, sitting, standing, stretching, laughing, etc. it allows you to do. Cheers!

One more thing before you go… As you may already know, billions of people all over the world do not have access to clean, safe drinking water. I believe that hydration is a human right—no one should have to worry about getting poisoned by their water or not being able to find enough. If you’re interested in learning more about this global crisis and/or getting involved, I encourage you to check out charity: water, the Bill & Melinda Gates Foundation or another organization that aligns with your values.

Your turn: What’s your biggest challenge when it comes to getting enough water everyday? Or, if you’re an H2O pro, what’s your secret to hydration success?

Peace & heavenly H2O,

The post How Much Water to Drink a Day + My Top 10 Hydration Tips appeared first on KrisCarr.com.

[healthandfitnessrecipes-blog]

The Do’s, Don’ts, Why’s and How’s of Cutting Weight for Strength Sports

https://healthandfitnessrecipes.com/?p=5818

The process of cutting weight can be confusing, overwhelming, and discomforting if done improperly. It can come with negative health effects and adversely affect your strength. But cutting weight is a big component to the strategy of strength sports and when done properly can be very advantageous, and an otherwise seamless and pleasant process.

Weight classes put competitors on an even playing field, as lifters go against people their size. Sometimes, the difference between first and second place in a competition comes down to body weight and at that point, the advantage goes to the competitor who weighs less. In order to get an accurate picture of relative strength to body weight, body weight is factored into the formula used for overall scoring, called the Wilks coefficient. In other words, the less you weigh and the more you lift, the higher your Wilks score will be.

Although weight cuts aren’t for everyone, it is beneficial to know when and if you should cut weight, how to implement a safe weight cut, the side effects of cutting weight, what happens after weigh-ins, and what weight class is optimal for you.

In order to help me get the facts straight, I reached out to registered dietitians and powerlifters Mike Perkins and Tiffany Ma, to help set the record straight on the do’s, don’ts, why’s, and how’s of weight cutting for strength sports.

When You Should Cut Weight

Both Perkins and Ma have competed in a cumulative eight powerlifting meets in the USAPL and USPA federations and as registered dietitians share a passion for helping others sustain a healthy relationship with food and their bodies.

Ma has cut for three of her meets and Perkins has cut for two but neither decided to do a weight cut for their first meet. They say first meets should be done for fun because competing is already overwhelming and thinking about cutting weight can be very intimidating.

So when should you cut weight?

It all comes down to your short term and long-term goals, according to the dietitian duo. “An athlete who is competing for the first or second time, or just competing for fun should not cut weight,” Ma and Perkins say. “An athlete who is competing to win a specific weight class, aiming for a specific Wilks score, or trying to qualify for a national/international meet will need to consider if a weight cut will be necessary.”

They go on to say that generally, and in their opinion, athletes at the amateur level should not be cutting weight. They should be maintaining their weight class while focusing on healthy food intake.

“Some lifters could be avoiding their true potential if they restrict themselves to one weight class,” they say. “If an athlete finds they have been plateauing for many months in one weight class, it may be time to experiment in moving up into the next weight class.”

Strength sports aren’t about becoming the smallest version of yourself — they’re about becoming the strongest. And sometimes, the line becomes blurred.

How to Implement a Safe Weight Cut

Ma and Perkins say cutting weight is very dependent on an athlete’s goals. Personally, they both like to sit only about 2-3 percent above their respective weight classes and cut around 1-1.5 weeks out from the meet. While this isn’t the case for everyone, they believe a less drastic weight cut will enable them to keep their strength up while dropping the necessary poundage to be the most competitive in their weight class.

“We usually do not cut calories,” Ma and Perkins say. “A short term weight cut doesn’t need to include cutting calories because you will see little to no actual fat loss. The goal in a short-term weight cut is to manipulate body fluids. If someone only needs to cut 1-2 percent body weight they may get away with a simple water load. If they need to cut a little more they may consider manipulating sodium and food bulk. Still, if someone needs to cut five percent or more, they will then have to consider cutting carbs.”

Water loading involves drinking an amount of water that is significantly more than you would consume on an average day. The principle behind water loading is that as you consume more water your body is expecting more fluids so it will continue to flush out what’s in your system. Therefore, when you cut the water right before the meet you’ll still be ridding the body of excess water (a.k.a. excess weight) without replenishing it until after weigh-ins.

They typically recommend cutting carbs as a last resort because this has the most negative effect on performance. Seeing as carbs retain water though, it is the logical next thing to go. What most people often overlook during a weight cut is the change in sleep, training, and stress management that has to be taken into account as a result of a changing diet.

“We make sure to take the week before a meet super easy on our bodies and minds—relaxing more and not planning any events,” Ma and Perkins say. “We train our bodies to get up around the time we would have to weigh in and we ensure we get at least eight hours of sleep. The human body tends to hold onto weight if sleep is reduced and stress is high, so that is of the utmost importance.”

What Are the Potential Side Effects to a Poor Weight Cut?

Generally speaking, you want to compete in a weight class where you only need to manipulate body fluids. While doing this though, you run the risk for potential negative side effects, especially while training intensity is high.

“A fast or poorly performed weight cut may result in a significant decrease in performance and, even worse, significant health consequences,” Ma and Perkins say. “For example, someone who is drinking too much water and not consuming enough electrolytes could find themselves in a hyponatremic state.” Hyponatremia, they explain, occurs when the level of sodium in the blood is low, and results in lethargy, headaches, confusion, and in extreme cases, death.

We would recommend an athlete not to cut weight if they lack the confidence in the process. Why risk poor performance or even bombing out of a meet after weeks upon weeks of training? — Tiffany Ma & Mike Perkins

This is one of the biggest mistakes they see people making when it comes to cutting weight — poor timing of the manipulation of sodium, water, fiber, etc. The second is what people choose to eat post weigh-in.

What Happens After Weigh-Ins?

It depends on how long the athlete has to replenish their nutrient stores. Some federations have a two-hour weigh-in window, some have anywhere from 12 to 24 hours. Ma and Perkins say that generally, athletes who have two-hour weigh-ins are at an increased risk for negatively affecting their performance.

“You don’t really have a full two-hours post weigh-in to replenish,” they say. “Unless you are first in line, there is going to be a wait time once weigh-ins begin. An athlete should also factor in the amount of time they will be taking to warm-up. This could significantly reduce the amount of time an athlete has to replenish before stepping on the platform.”

While there isn’t a one-size-fits-all recommendation when it comes to what to eat post weigh-in they say you generally want to reach for foods you normally eat, you don’t want to try eating something your body isn’t used to as that could spell disaster on the platform, and you want to make sure you are getting fast digesting carbs and protein to give you energy and sustained satiety.

They also recommend replenishing electrolytes via electrolyte drinks or sports drinks.

There are some crazy things you see people eating in the warm-up room like burgers from fast-food chains, cookies, cakes, and even mustard straight from the bottle. As long as you’re consuming something your body is used to and you know you can perform well on, munch away.

What Weight Class Is Optimal for Me?

Deciding on a weight class is largely dependent on your body type, ability in the sport, goals in the sport and, ultimately, where you feel most comfortable. Ma and Perkins say it’s very dependent on the athlete’s age and experience.

“A teenage or junior athlete should allow their natural growth dictate which weight class is best for them and someone who has only been training for a couple years should also give themselves some more flexibility in determining what weight class suits them best,” they say.

Floating around the Internet are resources that will calculate your optimal weight class, but at the end of the day it’s your decision. If you don’t like even thinking about cutting weight then never do it. If you want to boost your Wilks score and become really competitive you might have to think about it. It’s most beneficial to use your best judgment, and if you have questions Ma and Perkins say to seek out a dietitian or sports nutritionist to work with so that you can make sure your weight cut is safe and most optimal for your goals.

Think about the pros and cons of cutting weight before you decide to jump with both feet. Altering your weight for a weight class sport can be tricky and sometimes frustrating but at the end of the day it’s for a specific goal — getting on the platform as the most competitive athlete you can be.

The post The Do’s, Don’ts, Why’s and How’s of Cutting Weight for Strength Sports appeared first on Girls Gone Strong.

Credits: Original Content Source

[maryalexandra25-blog]

How I Completed the Lavaman Olympic Triathlon With NO Training...

And how YOU CAN DO IT TOO!

Disclaimer: the information shared here is my personal story. I am not a certified trainer or a pro triathlete. Any new activity that you embark upon should be with oversight of a medical or athletic professional.

I’m not gonna lie, I was seriously considering dropping out, all the way up until registration day….

But I didn’t!

It’s 2018 now, and I’d say I have not trained in any serious way since about 2013, before exiting the Marines. In fact, I vowed to myself that I would NEVER train long distance, intense exercise again, unless I truly enjoyed it. And thus far, I haven’t. So for the past four-and-a-half years, I’ve done almost nothing I’d consider intense. I skied a handful of times; ran a mile or two a handful of times; swam 35 laps, about 3 times a week, for about 3 weeks, a year ago; embarked on an intro ballet class; a little Jiu Jitsu; and some light yoga, movement and stretching, most days of the week. But nothing noteworthy as typical “tri training,” and I’d never ran a race like this, in my life.

In fact, I’d actually never swam one mile, or biked 25 miles, before the Lavaman.

Oh…and to answer your question, yes, I finished each event before the cutoff times, passing through the finish line at 3:52:07. At that pace, I could finish a half Ironman before the cutoff.

So, how did I do it? Well, it’s amazing how your life experience kicks in when you least expect it!

Whenever my platoon got in trouble, in bootcamp, there was this little ditty our Senior Drill Instructor would make us yell, as we held our rifles straight out in front of us, parallel to the floor, for what felt like hours at a time. It went like this, “if you give up in your mind, your body will fail.”

The number one key to any feat is your mind, first and foremost.

If you fail to conquer it, good luck conquering anything else. Even though there was a part of me that didn’t want to go through with the race, because I had not trained, there was never a part of me that wondered IF I could go through it. I know how to swim, and I know how to keep from drowning if I’m tired. I know how to ride a bike. I know how to run, or worse case scenario, walk. So that was never an issue. I didn’t sign up for, or run the race, planning to come in first. I just wanted to finish- which really took the edge off!

Oh the glory of the lessons we learn in childhood stories!

Remember that story, The Tortoise And The Hair? Well, I do. In fact, I distinctly remember it, because I had a little pop up version of it, that I read all the time, as a child. And during my last years in the Marines, after numerous overuse injuries, when my competitive spirit had finally escaped me, I used the mantra, “slow and steady wins the race,” to get myself through the three-mile running portion of the annual physical fitness test. Well, as it turns out, it’s an excellent tool for running triathlons too!

When I wasn’t watching the turtles swim underneath me; pedaling away, while singing songs to myself; or planning my next meeting, blog, or business idea, in my head; I was repeating the mantra, “slow and steady wins the race,” which allowed me to control my heartrate.

I hate running. When I decided to join the armed forces, I was a single parent with a baby, totally out of shape, and about 20 to 30 pounds heavier than I am right now- the stubborn leftovers from pregnancy. But, I had made a decision and by God, I was going to come through. So I strapped my daughter into the jogger, went to the track, just about every day for a month, and ran four miles (that’s 16 MISERABLE laps around my hometown, quarter-mile, track). Now, at first, I hardcore sucked. But I went out there with one rule: practice how you play on game day; which meant to me- whatever you do, don’t stop running. Go slow if you have to, but don’t walk and most definitely don’t stop!!! And, within 4 months, I was running three miles in 22:30 (which was great cause I really do HATE running).

Now, at the Lavaman, I was running much slower than that (32.5 minute three mile). So slow that some might argue that I may as well have been walking. But there is a totally different mindset involved with walking, a mindset of defeat!

“Slow and steady wins the race,” mixed with “whatever you do, don’t stop,” equals, passing a hell of a lot of people along the way!

The last mindset tool that I used, I learned in yoga instructor training: LISTEN TO YOUR BODY! I’d been applying this rule to stretching, yoga and movement practices for years, but had never actually applied it to intense or long-distance exercise before (which is probably why I eventually stopped enjoying it). There must be something about that Aloha spirit, here in Hawai’i, that compelled me to focus on health and enjoyment, rather than unhealthy and potentially injurious competition. And this is how I came out of the whole thing feeling pretty good, considering. The last mile of the run, I finally began to feel a little bit of knee pain, but other than that, I felt absolutely fine. And the knee pain began to quickly subside, within less than 24 hours.

The real winners, as far as I’m concerned, are those who compete against themselves and come out of the race without injury!

The problem with a lot of hardcore triathletes is that they push their hearts too far, too often, for too long. The heart is a muscle, and just like other muscles, it can become overused and prone to injury. But with the right mindset, you can be a triathlete without destroying your heart, your body or your spirit.

That being said, I think that NOT using a Garmin actually helped a lot!

It meant I maintained my focus on the task at hand, and I didn’t feel compelled to constantly check the time, check the pace, check how much further to the transition point or the finish line, or to become so preoccupied with any of those things, that I stopped listening to my body.

Now, of course there were things I did, pre and post race day. Here they are:

PRE RACE PREP:

Rent bike (no I don’t own a tri bike or a road bike of any kind. I’ve always ridden a mountain bike) - Bike gloves - Good quality and perfect fitting helmet is a must (you can buy fancy aerodynamic ones, but I just used the one that came with the bike) - Anti-Chafe Cream (put it anywhere anything will rub- Chamois Butt’r is awesome, but unless you want your junk to burn, I’d avoid the menthol and the cayenne pepper variety) - Sunscreen (use the kind that doesn’t kill the reef!). Apply lotion before the race, and use a stick that you can quickly coat your face with, during transitions. - Good deodorant!!! (I usually use the non-cancerous stuff from the natural food store, but I don’t know of one that would cut it with intense activity, so I used Degree, during the race!!!) - Hydrate on the days leading up to the race- plenty of fluids, with just enough sodium (yes, there is a fine balance, pre race and during.) I took one bike bottle, and a bottle for each transition- but I only drank a few sips out of two of them. I used one half of a nuun electrolyte tab, in one of the bottles. For me, drinking water just upset my stomach during the race, so I stuck to what was handed out at aid stations, and splashed myself with whatever I had not drank by the time I ran past the last trash can. I didn’t stop at the aid station during the bike part, and just sipped from my water bottle, maybe three times. - Get plenty of sleep (don’t be like me. I got 4 hours sleep the night before and had a hell of a time getting up in the morning) - Carb load (good carbs like whole wheat pasta or rice) the couple nights prior, but don’t overeat and do include other nutrient dense foods of wide variety. - Buy the most appropriate gear but don’t get crazy! → for women, use a bib belt, it’s just easier- and you can get one that holds cubes → Cubes and gels- bring them, but don’t use caffeine until the last hour or less, if you need it. If you haven’t trained with caffeine, it will probably upset your stomach. → Headbands are awesome to keep sweat out of your face, and also protect forehead from sun (unless you’re a masochist, you don’t want to put sunscreen above your eyes) → For women, consider using a tri short and tri tank, or a tri suit, for the entire duration of the race (for an olympic length, that is. For an Ironman you might want to opt for a biking short [more butt padding], which you don’t want to swim with, but at the end of the day, it’s personal preference). If you can bear the temperature of the water, avoid using a wetsuit (if it’s even legal). It will take up a lot of time at transition and so will changing from a bathing suit to running gear. Wearing a bathing suit underneath a tri jersey can make you susceptible to unnecessary chafing, which can impact your mindset, in the long run. - Bring a small towel to wipe the sand and water off your feet, after the swim. - Hose down to remove the salt, after the swim, or you may experience chafing. - Lay your stuff out nicely at the transition points, so you don’t waste time digging through your bag. - Invest in an excellent pair of running shoes, at a running store, and have them do a gait analysis. Because I have low back and knee problems, I invested in a very cushioned shoe, which will slow you down, but might prevent injury. I also pronate, but have high arches, so I added orthotics. - It won’t hurt to keep a small fruit, like an apple or pear, at your transition points. Even if you don’t eat it during the race, it’s always a refreshing snack for after or on the ride home, etc. - Eat a light, but carb loaded, balanced, and easy to digest breakfast, with plenty of time to digest prior to race (I had a piece of toast with natural peanut butter and a protein shake with added peanut butter powder, almond milk, and a banana.)

POST RACE:

- Keep listening to your body- and eat what you feel called to, even if you wouldn’t normally eat it (so for me, that meant having a burger). Trusting my body and what I was craving at any moment after the race, I believe, really aided in recovery. - Go to the spa!!! Sit in the steam room / sauna / jacuzzi and stretch it all out. - Get a good night of rest - Next day, go to the spa again and bask in the anti-inflammatory glory of heat therapy and stretching. - Pre-schedule a chiropractor appointment for the day after the race. - Pre-schedule a sports massage, or thai/bali/deep tissue massage for the day after. - Research any new pain that you feel. Begin to learn what the root cause is and what therapy or exercise you need to embrace, to heal it. For me, I just had this pesky knee pain flare up, in the last mile of the run, and until the race, I never knew what that pain was all about. Because I want to run the Ironman 70.3 in a few months, I was compelled to finally give my knee the attention it needs. Luckily (and probably because of the anti-inflammatory response to the post-race heat therapy), my knee pain mostly subsided within less than 24 hours, but I’ll still take the time and attention to give it proper long-term therapy.

All in all, it was an incredible experience and I am super excited to run the Ironman 70.3, next.

I’m sure it will present many more challenges than the Lavaman, but as with all things, once you lean into the pain, your threshold of what is possible, increases. Hope to see YOU @ the FINISH LINE!

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[wellpersonsblog]

The 23 Minute Post-Run Routine that Builds Strength, Recovery, and Mental Toughness

To run — as defined by our friends at Google — is to, “move at a speed faster than a walk.”

Wouldn’t it be beautiful if training was that simple?

The thing is, no matter if you’re training for a 5K or 50K ultramarathon, successful runners do a lot more than just run … something I haven’t always been willing to accept.

I’m the kind of guy that loves to run — weekend-long trial runs are a highlight each week, and daily runs fill me with energy and excitement. But as I progressed in distance and worked towards goals, it became clear I’d need to do more than just move at a speed faster than a walk to be successful.

If I could take care of my mind, legs, and nutrition, I’d speed recovery, and stay focused and injury-free.

The only problem? Nothing got me as excited as the act of running.

So I had to make a shift that would change everything. That shift?

To consider each run not as just the time on the road or trail, but the entire workout experience.

And it’s that viewpoint — which I share with you below — that helps me finish 100-mile ultramarathons and helps my coaching clients meet their goals.

Why Runs Don’t Stop When Your Watch Does

For most runners, the run stops when your GPS watch does. You hold down the top right button until it beeps, and boom. Workout complete.

That’s a problem.

Because what you do in those 20-30 minutes directly after your run will impact the effectiveness of your workout. What and when you eat impacts recovery, and how you move can cool down muscles and aid in preventing injuries, for example.

But that physical stop of the watch often queues a mental end to your workout, whether you intend to tack on post-run activities or not. In my opinion, that’s why most runners never do the post-run routine they know would benefit their training.

Motivation stops right with the watch.

Which brings us back to that mental shift: when you begin to consider a “run” or “workout” as more than just the miles logged on your watch, it’s easier to incorporate the other routines and tasks.

They’re no longer bonus activities, but instead simply part of what you do.

Developing Your Perfect Post-Run Routine

Every runner has a story … and their own needs to be met by a post-run routine. I could tell you exactly what I do, but what I do might not be what you should do.

So instead, I’ve developed a simple formula to create a routine that fits your needs (and your story). The formula focuses on strength, recovery, and mental focus — the three areas I’ve found most helpful for post-run success.

What do you say? Let’s start easy:

1. Hydrate (1 Minute)

You’ve heard it since you were eight years old — your body is made up primarily of water. It’s no shocker that we need to hydrate after a tough run. As your body begins the recovery process, muscles rely on fluids to stay lubricated and elastic, and dehydration will hold them back.

How to do it:

Fill up a bottle or glass to nurse throughout the rest of the routine. Electrolyte heavy sports drinks are great after tough workouts or long runs, but plain water will do just fine.

The amount of water you need largely depends on what you lost during the workout, but no matter what the temperature outside or how much you think you sweated out, make re-hydrating one of the first things you do after a run.

2. Build Strength (10 Minutes)

Arguably the most ignored running truth is that while running increases strength in certain muscles, other areas of the body are left weak and under used. But running is a full-body activity…

… Your arms help propel your legs.

… Your back keeps your form in line.

… Your core is engaged with every stride.

Growing weak in one area often leads to an inefficient stride, loss of power, and worst of all, injury.

As much as you may hate it, regular strength work is an essential ingredient to proper training and a post-run routine.

How to do it:

Choose a routine based on your abilities and needs. All runners can benefit from basic core strength work, which is an easy place to get started (shout-out to elementary school PE for teaching us the basic sit-up!).

If you have a history with injuries, I also recommend to incorporate focused work in that area on top of core exercises. Take IT band issues, for example. Committing to exercises that help strengthen the IT band and surrounding muscles will help prevent future issues. Same goes for hips, feet, and any other area of your body that gives you trouble.

Here are a few strength routines to get you started. Don’t stress out about which is exactly right for you; pick one that looks like a good fit and give it a try:

Strength Routine for Trail Runners (Rock Creek Runner)

The Standard Core Routine (Strength Running)

ITB Rehab Routine (Strength Running)

Yoga for Runners (No Meat Athlete)

A post shared by Doug H (@rockcreekrunner) on Nov 23, 2016 at 1:20pm PST

3. Speed Up Recovery (5 Minutes)

As soon as the strength work is complete, recovery begins, and you have the opportunity to directly impact on how efficiently it happens. By taking a few minutes to focus on the major muscle groups (for runners) like your quads, hips, IT Band, and hamstring, you’ll get a jump start on repairing those muscles and working out any nagging issues or hot spots.

How to do it:

Foam roll (aka my favorite torture device)

Stretch — While a lot of experts now think static stretching before your run is a bad idea, stretching after a run can release tight muscles and help prevent injury

Self-massage

Gentle yoga — Unlike the yoga mentioned above, I use gentle, stretching-focused yoga to stay loose and flexible

4. Eat (5 Minutes)

We see a lot of talk about fueling before and during your workout, but post-run fueling for recovery is often neglected. And it makes sense — after a run the first things you want to do are rest, shower, and drink a beer (or my favorite, all three at the same time).

Eating might be up there, but it often takes a back seat to washing away your stench. The thing is, food is your way to restock your body. Eating restores depleted glycogen stores and repairs damaged muscles, which is most effective when you do it within twenty to thirty minutes of the end of your run.

How to do it:

I like to think of post-run fuel as a snack, not a full meal, which is why it takes five minutes or less to prep. You can eat a full meal a little later (within two hours of your run).

The suggested nutrient ratio for that snack is 4-to-1 carbohydrates-to-protein, but sticking to the No Meat Athlete way of simplicity over stress, I encourage you not to worry too much about ratios. Instead, think carb-heavy, with a little protein.

Doesn’t that relieve a lot of the pressure?

Some of my go-to post-run stacks are:

Fruit smoothie (with nut butter, seeds, or protein powder)

Toast with avocado or nut butter (heads up, you can get a free jar of Justin’s Classic Almond Butter through Thrive Market here)

Oatmeal with nuts and fruit

Trail mix

Take a few minutes after you finish the movement portion of your post-run routine to fix a snack, and enjoy it while we complete the fifth and final element.

5. Track (2 Minutes)

A post shared by Doug H (@rockcreekrunner) on Feb 22, 2017 at 7:28am PST

Sometimes the simplest things have the biggest impact, and tracking runs is one of those times.

By keeping a training a log, you can see exactly what’s working and what isn’t. If a race or training cycle goes wrong — either with an injury or missed goal — you’re able to look back at the data and make adjustments. And if it goes right, you have a blueprint to build upon.

And even more than that, it’s a way to hold yourself accountable by checking in daily about whether you hit your goal or not. By simply taking a few minutes to note and reflect back on what you did (or didn’t do) that day, you’ll keep your mind focused on progress.

How to do it:

There are countless ways to track your runs. Some involve sharing them with the world (hey social media), and others keep your training private. I share three easy techniques below, but the most important thing is to be consistent in where you track, and to be thorough in how you track.

The more details on how you felt, where you ran, and what your workout looked like, the better.

Here are three ways to track your runs:

Through Strava — The easiest way is to simply upload GPS data to a site like Strava. It’s a great way to get clear stats on your run, but if you never look at them, there’s no point. For all online trackers, I recommend actually opening up the activity and writing in notes about the run.

Digital training log — I make all my coaching clients keep a digital log which they have to enter in themselves. No plug-in-and-go with this option, but it can be as simple as filling in a few cells on a spreadsheet.

Pen and paper — My favorite method for tracking is the ol’ pen and paper technique. Either in a true runner’s log or a simple notebook, jot down the stats, your route, and how you felt.

Putting it All Together: Design a Routine that Works for You

We talk a lot about routines here on No Meat Athlete because they work. Routines formulate a system, making it easier develop habits and stick with your desired actions.

But, as well-intentioned as a routine may be, it’s only sustainable if it fits your needs (time, body, and goal needs).

As you use this formula to put together a post-run routine of your own, keep those needs at the forefront of your mind. Maybe that means you start small, with just one aspect of the routine. Or maybe it means you focus heavily on a recurring injury.

Whatever the routine you develop looks like, make it just as much a part of your run as the run it self.

And over time, your definition of going for a run will shift from just moving quickly to moving, eating, drinking, recovering, and tracking.

Doesn’t that sound like a lot more fun?

About the Author: Doug is an ultrarunner, coach, and the co-host of NMA Radio. Pick up his free eBook, Why Every Runner Should Be a Trail Runner (And How to Become One).

The post The 23 Minute Post-Run Routine that Builds Strength, Recovery, and Mental Toughness appeared first on No Meat Athlete.

First found here: The 23 Minute Post-Run Routine that Builds Strength, Recovery, and Mental Toughness

[a1coachingmaster-blog]

New Post has been published on A1 Coaching

New Post has been published on https://www.a1coaching.net/the-key-to-recovering-optimally/

The Key To Recovering Optimally

We’re two days into the new office and my first week finally working full with Anthony has come to a close.

Glad to say we haven’t killed each other and we are motoring through the work.

Our new office is whopper!

A watt bike, studio and even a spot to do some stretching and functional movement work (Walsh badly needs it).

Today I was asked by a lad about how I recover around my schedule now and what are the current recommendations regarding recovery strategies.

The individual who asked mentioned compression garments, ice baths, cryotherapy and massage and his current beliefs got me thinking that a lot of people may be getting caught out and mixed up.

  What is recovery?

Recovery can simply be defined as allowing the body to return to resting function and physical performance between bouts of smashing yourself.

If you don’t recover adequately it leads to increased fatigue, reduced performance and increased risk of catching a snotty nose and subsequent chest infection.

There are a lot of different methods out there to help liven up the recovery process.

Such as the aforementioned cryotherapy, ice baths, compression clothing, massage etc. however, many of these methods are quite expensive, can be brutal and are actually inconclusive as to whether they do the recovering you think they do!

Look I love an oul massage – don’t get me wrong!

Whatever makes you feel better or become mindful of recovery I’m a fan of.

But the key – if there is one, is…

Do to the simple stuff really, REALLY well.

Believe it or not the most effective methods for recovery also cost bugger all!

But as you guessed most of us make a balls of them.

  Sleep.

Sleep is by far our most effective strategy!

You might have heard me spout out ‘sleep is our number one ergogenic aid’ before?

While we are asleep the body releases the highest concentrations of growth hormones which are vital for recovery and subsequent adaptations.

If possible we should 8 hours sleep a night and keep distractions, lights and phones out of the bedroom!

  Hydration.

You can lose up to 8% of your body mass through sweat during exercise. This fluid needs to be put back into the body post exercise to allow the body to return to resting function.

General rule of thumb is for every 1kg of weight lost during exercise 1.5 litres of fluid is needs to be consumed within 4 or 5 post session or race.

Drinking water consistently is not enough to replace these fluids as most of it will pass straight through the body.

Coconut water is a great natural alternative, alternatively add a pinch of salt to the water to ensure that the electrolytes and other minerals are being replaced.

  Nutrition. 

Immediately after exercise the body is in an absorptive state.

This means that this is the ideal time to eat to allow the body to recover as fast as possible.

The good old 20 minute window is a good rule to stick bye.

To improve performance then you will need to eat a substantial amount of carbohydrates to replenish muscle glycogen stores.

Consuming adequate amounts of protein to improve muscle protein synthesis allowing the muscle to repair and rebuild.

If your goal is weight loss you may have to reduce the amount of carbs you consume in order to achieve a caloric deficit.

Load up on the greens!

  Mobility Work.

Some foam rolling before your following bout of exercise will help to release the tight muscles, increase blood flow and drive nutrients to the damaged muscle tissues.

You don’t need to go mental.

Just spend a few minutes rolling out the big moving muscles and your body will thank you for it!

To wrap up – I’m finally sinking my teeth into a nice few projects and one nice sport sciency one is none other than some performance testing.

Lactate test, lactate profiling and shorter anaerobic tests there’s so many slang terms out there but time and time again I have guys improve across a range of zones that they wouldn’t have known with a simple FTP test out on the road.

With repeated tests it takes guess work out of your progression and subsequent training becomes more specific regarding the areas you really need to improve in.

To revert back – the key to recovery is not rocket science – it’s doing the really simple things – really well!

Aaron Buggle