What is the best thing about girls we all love? Your girlfriend might be the smartest and the most intelligent person who bakes delicious pies, brings you beer home even if you don’t ask her to and earns six figures. But you won’t deny that you love her the most for her bust.

Busty girls know all eyes are on them and their boobs are actually some of the most powerful weapons in this world. If we take showbiz – we won’t deny most of A-ranked stars are enjoying their CCs or DDs. And those who don’t mostly rush to plastic surgeons for getting their dream boobies.

What is the best way to demonstrate gorgeous bust? Most people think it’s about a deep cleavage. But we are sure here – underboob look is a must for every busty woman. Here we offer you to stare at the most popular divas rocking their ultra crop tops.

Jennifer Lopez

This Latina babe is first of all famous for her royal hips. But her breasts are something she should be proud of too. JLo mostly likes disposing her flat abs, but we have found a photo of her wearing a tiny white top that grants her tits some freedom from down there. Amazing look, don’t you think?

Kim Kardashian

Is there anyone who haven’t seen this chick totally naked? What a body! But it is hard to disagree that Kim looks sexier when there is at least some tiny outfit on her. Just like this daring swimsuit. Her boobs are so huge it just can’t cover them completely, this is why we can enjoy watching their lower part.

Kylie Jenner

Kim’s little sister is trying to copy her popular sibling’s look and behavior. No wonder she once went out dressed in this bandage dress with a huge gap on her belly. Maybe if her breasts were smaller – they won’t be visible. But we have what we have and should be grateful for such impressive curves being disposed. Well done, Kylie!

Lady Gaga

Her extravagant outfits always show off another side of this super talented woman. We have seen her rocking the deepest cleavages, enjoying her naked breasts with only the nipples covered with sassy stickers and now it is time to check out her underboobs. Actually, it’s much more than just ‘under’, but we don’t mind. Gaga looks fantastic in whatever she puts on.

Nicki Minaj

This lady is a real underboob queen. It is hard to find an image of her that was not discussed and appreciated by thousands of internet users. She knows fans adore her shapes. Without a doubt she has one of the most gorgeous bodies in the entire universe and she treats it the best way: all the trendy revealing outfits are bought for it. Just like this one.

Rita Ora

Do you remember Rita flashing her butt at Coachella? Catching this singer disposing her boobs is not an easy task. But we were lucky to see she has posted her bikini selfie. Here we can see she knows how to rock her underboob as well.

Version 2.0 of myself was an incredible upgrade

I was recently reading in a study by Stanford University that in a 7 to 10 year period, every cell within the human body will have completely replaced itself.

In essence, the physiological version of yourself that is reading this story is an entirely different creature than the version of yourself that existed a decade ago, but that your memories are the thing that persist and they in turn help inform and drive your present and future behavior.

If you think of it that way, it’s like you save everything to the cloud and then you replace your computer and upgrade your software, but the data remains the same.

I was having lunch with a client yesterday and they run a company here in Sydney that’s working on artificial intelligence when this topic came up. This young man said that they are constantly adding new and better hardware to their “stack”. Their engineers spend weeks tweaking and writing new code to drive better results for their algorithms.

But at the end of the day, the quality of everything they do is predicated on how well they ingest and interpret the historical data that their software “learns” from to inform their AI.

It was like one of those epiphany moments that you have in life.

Scott Adams, the creator of Dilbert, often refers to humans as “moist robots”.

This conversation made me realize just how apt that comment was. I sat there listening to this young man talk about the technical and mathematical wizardry that he and his colleagues were using, but my mind was off and racing thinking about my own existence.

As I sat quietly pondering my own existence, lunch came to an end and I decided to go to the gym. Tuesday is usually the day where I punish my legs and ass with squat lifts, but on this day, I hit the pool and then sat naked under my towel in the steam room for a while just thinking.

In a sublime moment of humility, I realized that I’m just like a computer that’s had its programming changed and is taking advantage of its hardware more effectively.

I’m like Beth 2.0 now.

I Was Like A Stepford Wife

I was asleep in a lot of ways.

Jamie is lovely, gentle, and one of the most caring, kind men you’ll ever have the privilege of meeting. There isn’t a day that goes by where I don’t look at him and say a little word of thanks for stumbling across him back at uni.

But in many ways, his accommodating nature and how little he demands of me allowed me to live a large part of my life in a state of perpetual relaxation.

We’re both lawyers, so we have never really had any financial stress. He’s really placid and non-confrontational, so we never have huge fights. His libido has always been below average and his sexual requirements have been “pedestrian” so I’ve never had to do anything sexually to please him.

I just had to go to work, share in the housework, push out a couple of babies, and be the person who coordinates the groceries while he makes sure the bills are paid on time. Decisions would be made by mutual consent and in the event of a disagreement, we’d rationally talk it out and find a middle ground.

So to be fair, if I was like a Stepford Wife, then he was like my Stepford Husband — we were blissfully going through life as stress-free as possible.

I think I need to be careful about the use of the Stepford Wife analogy because it wasn’t like I was some kind of “wife slave” or he was my “manservant”. We both had roles in our relationship that we enjoyed playing, but that didn’t require us to work harder or think more.

We were cruising through life, fucking once a week, making sure our kids were at all of their activities on time, and that everyone thought we were normal and happy.

And we were happy. We still are.

But happiness is a scale.

Within the context of my life’s experience before Jamie’s accident, I would have said my life was an 8 out of 10 in terms of happiness. Oddly enough, one of my biggest “complaints” was that I would have enjoyed sex a bit more, even though it was mediocre, I felt that “we” could do better.

Note: I didn’t think we could have “better sex”, I felt that we as a couple could have more sex to get to some kind of twice per week average like “normal” couples. That sums up where my head was.

Upgrading To Beth 2.0

The night of the accident was like the beginning of my upgrade process.

It became quickly apparent that our lives were going to be different when the doctors told me he was lucky to be alive but that there were no guarantees that he’d ever walk again or even be able to feed and clean himself.

I’d like to talk about how I was grateful just that he was alive and how I knew that we’d get through whatever challenges were in front of him, but that would frankly just be bullshit.

My first thought when hearing that Jamie could potentially be quadriplegic and need 24-hour care for the rest of his life was something along the lines of, “Fuck… What am I going to do now?”

Sticking with the computer analogy, my operating system crashed. I took a programming class at a local TAFE one time for fun (because I’m a giant loser) and I would describe my state of mind as a Kernal Panic. My brain was confronting an error it was not able to recover quickly.

For the next couple of days, I just wandered to and from the hospital in a state of shock. The doctors were saying the right things, but if I was listening, I wasn’t really paying much attention.

After a week when Jamie was conscious and he could feel his hands and toes, the cloud kind of lifted. By the end of the third week, he was starting to move his limbs and I felt a bit of relief.

I went home that night, put the girls to bed, poured the biggest glass of red wine that I could find, and crawled into the bathtub to try and let the tension soak out of me. Surrounded by candles, listening to Brahms on Spotify, and taking gulps of wine, I reached down under the water and rubbed my clitoris until I lay shuddering in the water.

And then I did it again.

I crawled out of the tub, blew out the candles, dragged the bottle of wine, and my naked body into my bed, and I spent the next two hours fingering myself and rubbing my clit. I would stop to drink or refill my glass, then go back to wanking myself.

I passed out covered in a light sweat and woke up to the baby monitor as 6:30am, naked, with the bedsheets strewn off the end of the bed. I was hungover and my whole body ached in a good way. It was like the weight of the world had momentarily been lifted from me.

I walked into the baby’s room and picked her up and my older daughter came in, finding me naked holding her sister. We went downstairs, I fed my youngest, made toast for my oldest, and got myself a cup of coffee. My daughter said to me, “Mummy, are you going to put on clothes today?”

It was like the bath the night before was a reboot and the masturbation was an operating system upgrade because I woke up in the same body but feeling incredibly different.

Before that night, I’d maybe masturbated two or three times in ten years.

After that night for the next few months, I regularly fell asleep from the sheer exhaustion of pleasuring myself at the end of the day. It was stress relief, it was enjoyable, it was me discovering that I was a sexual being.

It was the new Beth 2.0 user interface tour — I was getting used to the new me.

CTRL-ALT-Delete and Replace The User

We have an IT guy in our office here at work and whenever you have a problem with your computer, he will use the same joke when you ask him how to fix the issue, “Have you tried replacing the user?”

The problem with my sex life was, sadly, operator error.

Before the accident and his subsequent erectile issues, Jamie was a very mediocre lover. I enjoyed sex with him because it was with him. Feeling him enter me and the weight of his body on top of me felt brilliant, but sexually, it was like being stabbed with his penis for a minute or two and then leaking for a couple of hours while I slept.

And I have to take some responsibility here too. I wasn’t experienced or confident enough to tell him how to pleasure me or make sex better for me, so he didn’t know what I liked.

I remember one evening before our daughters came along, we were in our living room watching cricket and I decided that I needed to give him oral sex. I don’t know why or how the urge came about, but I needed to feel his cock in my mouth, so I bent over and pulled him out to suck him off.

He looked at me with bemusement as I started and then, like most times when I would orally pleasure him, he would cum within a minute or two. I made sure that I didn’t leave any behind and cleaned him up properly with my mouth.

He said that he’d like to return the favor, which was pretty rare, he was never someone who spent much time giving me oral sex and I had never really enjoyed it, so it never featured much in our sex life.

I pulled down my shorts and laid back on the couch to let him do his thing. After a couple of minutes of him licking my pussy like it was soft-serve ice cream, I gave him some directions, but it never got any better. I eventually worried that his tongue would get sore, faked an orgasm, told him it was great, and we went back to watching cricket.

Now, fast forward to a time about two years after Jamie’s accident and I was in the early stages of exploring sex with other men outside my marriage.

I met this one guy randomly at a bar after work, ended up renting a hotel room with him so that we could have sex, and before we could even get our clothes off, he was on his knees, under my skirt, tugging my panties down, and sucking my pussy while I stood there in front of him.

The waves of orgasms came quickly and hard. As this random bar guy tongued me to completion standing up, my knees buckled. He pushed me back onto the bed and as I pulled my skirt up over my waist and he pulled my panties off entirely, he crawled between my legs and spent the next twenty minutes just pleasuring me with his mouth and his fingers.

In subsequent encounters with various men, I met guys who could make me cum in a variety of ways and positions. Sure, I hooked up with guys who were terrible sexually, but I barely remember them. I do remember the guys who blew my mind though.

And part of the situation that changed was not only did I replace the user, in the form of my husband, but I also became more familiar and comfortable explaining my own user interface. When I was with a man who seemed keen or comfortable, I would give him subtle directions on how he could pleasure me and most men seemed entirely willing, if not downright excited, to go get the “What’s New” tour to my hardware platform.

These computer analogies are getting a bit tiresome, yeah?

Becoming A Power User

Over the last three and a half years, my life has blossomed — it was like upgrading from Windows Vista to MacOS.

Ok, no more lame computer jokes, I promise.

Seriously though, everything about my life is better now because I’m not just meandering through life being mediocre anymore.

It’s so cliche, but life just seems brighter, more colorful and vibrant now. I do everything with more purpose and intent.

I eat better, I work out more regularly and harder, I throw myself into work more, I am more present with my daughters and husband, and yes, when I decide that I’m going to fuck someone, I get after it with full intensity.

Life tastes better and I enjoy every day so much more.

I was having lunch with my mother a few weeks back after seeing her speak to some young female law students. I told her how inspiring it was to see her up there, encouraging young women to grab life by the balls, and telling them that they can have it all — health, career, family, and love.

She smiled at me, “Betty, you inspire me too. I see how much you’ve come out of your shell the last few years and to me, you’re everything. You are everything that I dreamed you’d grow up to become and more.”

Aside from bringing a tear to my eye that just reaffirmed everything that I was thinking about myself over the past little while.

Becoming the part of porn industry is always a huge risk. Disposing a not-so-nice way you earn money is always a big responsibility. Meaning, if a hooker can live her life lying to family and friends she is a night secretary in a law firm, porn actresses have no chance to hide the way they earn their living. All their family, friends and even primary school teachers will have a chance to see their goodies right in action. And this is the choice they make in that rat race for fame and money.

1. August Ames

AVN Adult Entertainment Expo 2014 at the Hard Rock Hotel in Las Vegas Nevada on January 18, 2014

Her real name is Mercedes Grabowski and she was a daughter of a military dad. Which means the girl was raised with strict discipline and was severely punished for misbehavior. Looks like she ran away from her parens as only she turned 18 and became an X-rated star in 2014. the girl managed to cast in around 300 movies until her tragic death in 2018. her poor husband found hundreds of screenshots that confirmed the 23-year old actress was severely bullied and that just broke her heart.

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2. Janine Lindemulder

This lady is known the most for her lesbian scenes. She is the definite quin of soft porn. Her image of a medical sister made male hearts beat faster and became one of the most popular fantasies for guys. Her career was so prominent we thought it would never end up. But back in 2008 Janine was arrested and go to jail for evasion of the payment of taxes. She had $200,000 debt but was not hurrying to pay it back. Lindemulder spent about $700,000 for a new mansion and 2 cars instead. Now she is free again and is trying hard to pull her life together.

3. Jenni Lee

Her real name is Stephanie Saddora. She tried herself in many fields – she was a mainstream model, a stripper and even featured in commercials. Back in 2003 she joined adult film industry and popped up with hardcore movies. Lee was only 21. 6 years by then she chose to retire and concentrate on modeling career only, but as we know, Jenni faced certain financial issues. Then she just disappeared. A few months ago, this lady, who is still rated 119 best porn actress at Porn Hub was found. In Las Vegas. As a homeless. She actually has a home, if you can call that a cave beneath a strip. But Lee claims it’s her choice and she is quite happy where she is.

4. Mia Khalifa

Mia has only started her career when director offered her a scene in hijab. She gladly agreed and due to her Lebanon origin looked perfect in it. Right after the movie was released – Mia started receiving life threats from strangers and people she knew. She had to change her location and retired from porn industry. She says she received only $12,000 for her hijab scenes, but suffered much more from stress of online bullying and threats.

Secure attachment isn’t addictive.

Insecure relationships feel like you’re stuck on a rollercoaster. As sickening as the ups and downs are, they can also be addictive. When we aren’t emotionally stable, we often accept any breadcrumbs thrown our way.

I spent 6 years accepting breadcrumbs. I was insecure and lusting after emotionally unavailable people who didn’t want me back. I had no idea what an emotionally secure relationship looked like.

Until I changed my attachment style to secure after years of being anxious-avoidant.

Here are 4 things emotionally secure people don’t do in relationships.

1. Shut off their emotions

Emotionally secure people are comfortable with being open and vulnerable. You can talk about how much you love your partner without freaking them out.

I didn’t know how to express my feelings in a healthy way. Secure people are comfortable with having emotions and confronting them.

2. Cling onto you for dear life

Independence is easy for secure people, and they don’t mind if you do the same. You won’t get 500 messages a day complaining about how angry they are at you for not replying instantly.

I was a clingy person in my first relationship, I couldn’t leave my ex-girlfriend’s side. When you’re emotionally insecure, it can feel like you’re facing abandonment at any moment.

They trust their partners. When you feel secure within yourself, nobody can shake you from your tree.

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3. Play mind games

When secure people know what they want, they go for it. When you ask “what are we?” they’ll be upfront and tell you. They won’t run away had hide from adult topics.

Emotionally insecure people will keep their options open. They’re afraid of commitment. Secure people will make it known they love you and care about you.

They are in it for the long-run, they know what they want. You won’t need to second guess your partner or their motives, because they’re genuine and honest.

4. Set unrealistic expectations of their partners

Emotionally insecure people set unrealistic expectations of what their ideal partner looks like. But I’ll tell you a secret. They’ll never find their dream partner.

Do you know why? Because the person doesn’t exist! Creating a dream partner with unrealistic expectations is code for:

These people will never be happy with anyone. Secure people accept their partners for the person they are. Warts and all.


Emotionally securely people are comfortable within themselves. When you’re comfortable within yourself, you don’t feel the need to play games.

Talking about emotions doesn’t feel like it’s the end of the world either. You don’t cling onto your partner for dear life because you’re terrified of being alone.

When you’re emotionally secure, you’re unshakable.

A few weeks ago I was going through some personal pain in my life and overreacted to something silly. Afterward, I felt embarrassed to have acted that way in front of my partner. I wondered to myself, why would he want to spend his life with me if I had these kinds of moments?

When I apologized the next morning, my partner reacted with nothing but kindness and understanding.

It has taken me several years for me to accept this but I have come to realize that the love my partner has for me isn’t conditional. He truly accepts me for the person that I am and loves me even though I come with some quirks and faults.

If you are anything like me and need a little reminder sometimes, here are four signs that your partner loves you unconditionally.

1. They trust you completely

I have been in relationships where my boyfriends would go through my phone and then congratulate me on not cheating. Needless to say, I was not happy and it showcased the lack of trust.

Going through someone’s phone and finding no evidence of them cheating on you isn’t trusting them. Instead, you are violating their trust and showing that you don’t respect their boundaries.

If you are in a new relationship with someone that seems stable, secure, and happy, then you can’t project previous trust issues on them. It’s important to keep an eye out for any red flags but you shouldn’t need proof of their loyalty.

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2. They support your dreams and ambitions

Right before graduating from college, I was in a relationship with my first serious love. I overheard him say to another one of my friends while we were all out at a bar saying “I don’t want her to go to graduate school, I just want her to marry me.

He wanted different things than I did and often would do things to try to give me to give up on my dreams.

The right partner won’t do this at all. Instead, they will encourage you and they will do everything in their power to help you succeed at your dreams and ambitions.

3. They are transparent/honest with you

Therapy ended up changing my life. I found a fantastic therapist that helped me work through my childhood trauma as well as several emotionally abusive relationships.

On the other hand, when I was in a toxic relationship my partner did everything he could to stop me from seeing a therapist and succeeded. Looking back, I realized it was because he most likely knew and feared that I would wake up to how he was treating me and leave.

When someone loves you unconditionally they are going to encourage you to do everything you can to feel better.

4. They love you in the bad times

At first, I feared that he would leave. I feared that my actions would scare him away and that he wouldn’t want me anymore.

Yet even in the worst of times, he didn’t leave.

Recently we went through a very traumatic experience as a couple. It was during that experience that I realized that even though we were both uncertain of the future, my partner had no doubt that I would be part of his.

No relationship is perfect.

There are going to be ups and downs and there are going to be people that aren’t right for us in the roller-coaster of dating and love.

However, when you find the right person, and you realize that their love is not conditional, it makes the entire journey worth it.

Source : Medium

‘What am I doing for the most important person in my life?’ and other thought exercises

Our lives are composed of days. They pile on, one after the next, and if we’re honest, most of us would admit we don’t use each one as well as we could.

Maybe you’ve tried to micromanage your time and force yourself into a robotic routine — but that only makes you feel more trapped. Instead, gently encourage yourself to make better use of your days by asking yourself the following questions.

What would my best self do today?

Envisioning the best version of yourself can be a powerful motivator. However, simply imagining that person is more challenging than it sounds. Once you’ve imagined them, it’s difficult to turn that idealized person into something concrete.

Here’s a better way to approach this exercise: Ask yourself what your best self would do with the day ahead. How would they use this time? Where would they go? What would they accomplish, and how?

You should know instinctively.

By imagining what the best possible thing that could happen to us would be, we can prime ourselves to experience it. In this mindset, the best possible outcome is often the most likely outcome.

Maybe it’s that you finally got a long, much-needed nap. Maybe it’s that you enjoyed a quiet walk outside. Maybe it’s that you finished a project and it wasn’t as tiresome as you’d feared.

Figure out what your best possible outcome is from the onset. Keep it in mind throughout your day.

Growth happens incrementally. We don’t wake up one day and completely change our behavior. Instead, each day we focus on being just 1% better than we were the day before.

Think of one thing, however small it might be, that you may be able to do better today than yesterday. Perhaps it’s how you relate to your partner or kids, stepping away from work at a reasonable hour, or cooking that meal you said you would. These micro-improvements will eventually change your life.

The biggest problems in our lives exist because they feel, or seem, unsolvable. In reality, they’re just more complex or time consuming to solve.

Ask yourself what steps you could take today to chip away at one of your biggest goals, or an issue that’s bothering you. Perhaps it’s a debt repayment, a relationship you want to improve, or your health and wellness.

Don’t worry about fixing everything in 24 hours. Instead, worry about which minor shifts you can make with the day ahead. These shifts, small as they might be, have the potential to impact your life for years to come.

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While we’re imagining all of our long-term aspirations and the steps we’ll take to reach them, we must not forget the essentials — the tasks we must accomplish today to make those far-off goals possible.

Attending to the essentials will allow you to prioritize correctly and stay on schedule. The truth is that we can’t do it all at once, but if we prioritize one thing at a time, we can get it all done sooner than we think.

Who is the most important person, or people, in your life? (Even if that person is you.)

What are you doing for them today? It doesn’t have to be a massive sacrifice. It could be as simple as paying them a phone call, writing them a letter (or a long email), or cooking dinner because you know they have a lot on their plate.

Of course, humans never evolve if they don’t take risks — and if we don’t take a risk today, when will we?

Instead of aiming for monumental endeavors, consider something small you can change about your day or routine to open yourself up to a new experience you’re not sure you’ll like. Listen to a new playlist, cook a new dish, text someone you haven’t in a while, or attempt a new hobby. Pay attention to how you feel.

The answer for most of us, most days, is no. And not only is this important to realize, it’s also freeing.

Instead of worrying about whether we failed or succeeded, enjoyed ourselves or didn’t, realizing that we probably will not remember this specific day — even in the immediate future — helps free us from a bit of the pressure to make it absolutely perfect.

With that said, some days are simply more memorable than others. If we make a concerted effort to challenge ourselves or rewrite our story in a small but meaningful way, we can turn an ordinary day into one that has an impact for a long time to come.

Source : Youngsters

I should have known it was a bad sign

Myhusband didn’t cry at our wedding. However, he did get  drunk in a corner of the room with his best man immediately after we said our vows. Was that a bad sign? In retrospect, I believe it was.

On my wedding day, I didn’t even realize that many grooms  burst into happy tears at the altar. It wasn’t until years later that I noticed just how many husbands-to-be got emotional at the sight of the blushing bride marching proudly down the aisle on her father’s arm. He couldn’t have cared less.

 groom showed up for our wedding ceremony several hours late. It isn’t like he got lost on the way to the venue. We were married in his mother and stepfather’s garden, between their wooden fence and the inground pool. He knew his way to their house like he knew the back of his hand.

Not long before that day, he had lived in the upstairs bedroom of their home. It was the room with the sliding glass door and the private balcony. Unfortunately, his mother and his stepfather threw him out of their home due to his bad behavior, and that move directly led to our decision to wed.

His only saving grace was that our justice of the peace was hours late, too. Otherwise, the wedding would likely have been canceled, which would have been a blessing.

Instead, my dry-eyed groom and my hungry wedding guests and my depressed parents watched me approach the garden ceremony spot in my short ruffled party dress and my cheap shoes with my dirty orange hair in knots and fresh runs in my pantyhose, and no one cried.

No, my husband didn’t cry at my wedding, but I have a feeling my parents cried buckets for the next five years until I left my abusive marriage and returned to my childhood bedroom. Today, I sleep in the same twin bed I slept in before I entered kindergarten, and I sleep like a baby.

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Tobe fair, there were no tears forming at the corners of my eyes on my wedding day either. The closest I came to having hot tears stream down my face came on my wedding night when we spent our first private moments alone together as husband and wife. That’s when I discovered that I had a painful yeast infection, but that’s an unfortunate story for another day.

It’s fitting that I suffered from an untreated yeast infection during the entirety of my honeymoon. Why shouldn’t the first week of my marriage be just as miserable as the next five years would be? If my life were a novel, that would be considered foreshadowing.

My marriage was miserable, and it dragged every aspect of my life down with it until waking up every morning was an exercise in abject despair. Despite my misery, I was determined to remain married because I felt that getting divorced was akin to failure. I was wrong. It doesn’t work that way.

I realize now that nothing could be further from the truth. Divorce isn’t a sign of failure. It’s a second chance at living your best life, and I would heartily recommend it to anyone in a situation like mine. It’s unfortunate that it took so long for me to understand that divorce courts exist for a reason. Divorce is one option. If you need it, take it.

There are marriages that succeed, and there are those that fail. No one should ever feel obligated to remain in the latter. Attempting to remain married to a man who mistreated me wasn’t brave and noble. It was dumb, and I am perfectly okay with admitting it now.

There was nothing brave and noble about allowing myself to be abused for four long years, seven miserable months, with a handful of days added in for good measure, but you know what? None of that matters anymore because I finally found the strength to leave him, and I have never been happier.

I never saw my husband cry once during the nearly five years we were married. I, on the other hand, cried more than enough for both of us. At times, it seemed that my tears could have filled an ocean.

Istill cry sometimes. There are happy tears, and there are emotional tears, but there aren’t any tears of frustration or desperation.  tears belong to an earlier time, and I have no plans to repeat them — not if I can help it.

And if I ever get married again, I hope my husband will cry at our wedding because I know  going to leak like a broken faucet, and I wouldn’t have it any other way.

Source : Yongsters

A Brief Guide For Diet Periodization For Long Term Fat Loss: If you’ve been struggling with fat loss for awhile, assuming you don’t have any underlying medical conditions that’s keeping you from naturally losing weight, this might be your solution.

Before this pandemic, many of us, including myself, took our health for granted. Now we see people stepping up to the plate, gathering information and doing their best to apply it to their daily lives for better health.

We see stats that mention rigorous exercise is essential to battling disease. We also see that people who have conditions such as hypertension, diabetes, etc are all at higher risk for complications.

With that being said, at this point in time it’s fertile ground for pushing information that will benefit people seeking reliable health and fitness guidance.

It’s this very reason why I decided to finally do a write up of the importance of “Diet Periodization.”

The fitness industry, for the most part, is superficial. The allure of six pack abs, low body fat all year round and the hype of supplements are too much to ignore.

Instagram is full of people who post booty and ab shots then include a link in their bio of their “Guide To 6 pack Abs In 30 Days Or Less.”

Then we have the “personal trainers” that have individuals do copious amounts of cardio, quarter squats as well as consume cookie cutter “meal plans.”

Diet Periodization is one of those key components that remain a mystery.

Trainers are getting use to the fact that counting calories by way of macronutrients are essential for reaching their clients weight loss goals.

They’re getting use to promoting the concept of calories in vs calories out(CICO). But the problem is that while many people understand how CICO can be manipulated to lose weight, they’re still left in the dark when it comes to keeping the weight off.

A Brief Review Of The Basics

Before we go into the nitty gritty of diet periodization, let’s rewind and address the basics of nutrition with regard to weight loss and weight gain.

When it comes to setting any goals with respect to our fitness goals, there is a hierarchy that has to be considered.

The best way to visualize this hierarchy is by looking at Dr. Eric Helms Muscle and Strength Nutrition Pyramid below.

Behavior & Lifestyle

The first thing we need to look at is the psychological factor involved which our whole fitness journey is predicated on. Needless to say, if you’re screwed up here, you’re bound to fail.

Behavior and lifestyle are going to have a huge impact on our ability to implement diet periodization because it takes a certain amount of discipline to begin and sustain the prescribed diet breaks at their maintenance levels via macronutrient breakdowns.

The psychological implications behind behavior and lifestyle also dictates our ability to effectively deploy will power against the menus that come our way at family cookouts and restaurants during bodybuilding prep(if you’re into that kind of stuff).

Another thing that isn’t talked about enough is sleep. We need adequate amounts of sleep or this whole pyramid is obsolete. Not getting enough sleep screws up our metabolism.

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Energy Balance

Next, our base, our foundation for all of our fitness goals is energy balance. This is the most fundamental quantitative aspect of this whole thing. If you’re not getting your energy balance or CICO, in order from jump street, you can forget the whole thing. Everyday will collapse under the weight of the above structures.

In other words, if your energy balance is not in order relative to your goals, you can forget your macronutrient breakdown, then you can forget your micronutrient requirements, nutrient timing and supplements.

I also want to quickly note that the further away from energy balance we move, the less important these aspects are.

For example, worrying about supplementation before energy balance is simply “putting the cart before the horse.”

Many of us in the early days of the fitness craze absolutely loved our supplements. We loved our protein powders, creatine and anything else that truly didn’t matter.


Next, we have our macronutrients. Once we’ve dialed in our caloric intake, we breakdown our intake via macronutrients. This is what will dictate our body composition.

What do I mean by body composition? Quite simply, I mean our muscle to fat ratio.

We care about our macronutrient breakdown because we want to achieve our goal physique at our preferred body mass index or more accurately, our fat free mass index.

Lets take a deeper look at why this is appealing to us.

A man who is 5’11” 200 pounds with a body fat percent of 13% is going to look different than a man who is 5’11” 200 pounds with a body fat percent of 21%.

This is a product of diet, exercise and macro nutrient profile or breakdown.

Many people ignore macronutrient breakdown while getting the caloric intake via CICO correct relative to their weight loos goals. This is how people end up looking like deflated balloons aka skinny fat when they aren’t focusing on setting up their macronutrient profile.

So, when cutting weight, it is advisable to have a higher protein intake than when on a “bulk” as you want to preserve muscle tissue. You’ll end up looking better and feeling better about yourself when you follow the proper protocols for dialing in macros.


Next up we have micronutrients. These are you water and fat soluble vitamins and minerals.

I won’t spend too much time here either because I’m not too crazy about them unless you are cutting weight.

When you’re cutting weight, you’re restricting calories, when you restrict calories you also restrict nutrients. This is where supplementation with multi vitamins comes in.

But if you’re on a “bulk” you don’t need to worry as much because if you’re getting 80% of your calories from nutritious whole foods, you’ll be good to go.

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Nutrient Timing

Next we have nutrient timing. Now if you had ask me if I believed in nutrient timing at all a few years ago, I would have told you that it’s all rubbish. I’m one of those people who don’t think that nutrient timing is all that important with the exception of protein powder intake.

I heard from “Thomas Delauer” that protein powder intake before training has some benefits.

Other than that, I’m not too crazy about it nutrient timing.

Consume your meals how you see fit(no pun intended) just so long as you’re hitting your macros. That is unless you’re prepping for a show. That’s another story and my articles aren’t for the aspiring competitive body builders.

I also want to add that when you’re cutting, it’s advisable to break your calories up into 3–5 meals per day. This way you’ll “trick” yourself into thinking you’re consuming more meals/calories than you really are.


Supplementation is at the tippy top of the pyramid. It is the least important aspect of nutrition.

If nutrition was a house, energy balance and macronutrients would be the foundation. Micronutrients would be the interior design, plumbing, electricity and the supplementation would be the paint of the exterior portion of the house.

The house is fine and serves its purpose without paint. You’re fine without supplements just so long as you’re getting your macros in.

When you’re cutting you might need a protein powder supplement to hit your protein requirements but that’s about it. And I wouldn’t even count protein as a supplement. It’s more like food in my eyes.

Supplements like creatine and caffeine are great for performance maintenance if you’ve just come off a long shift and need a boost.

All the other crap don’t waste your money on!


I want to cap this section off by further emphasizing the psychological aspect, behavior and lifestyle.

If you want all of these concepts to gel properly, you need to be finding ways to maximize your ADHERENCE.

Adherence is important because it is the very thing that will keep you on track. Your ability to adhere to your meal plans, macro breakdown, etc will directly influence your results and therefore your motivation.

People ask me about motivation all the time. But what they fail to realize is that motivation is easily self generated by STICKING TO THE PLAN.

There’s nothing more motivating than being consistent and seeing results. When you adhere, you stay consistent, when you stay consistent you see results, when you see results you get motivated and then you adhere some more; the cycle continues!

What Is Diet Periodization?

Now! Let’s talk about diet periodization, shall we?

As I mentioned before this is the key ingredient that dictates sustainable fat loss. It is also a mystery to the masses because it is not so obvious. It’s also counter intuitive in some areas.

The mystery is instigated by occurrences in lack of weight loss progress that seem like they shouldn’t be. They spawn questions such as:

“Why would we need to take a diet break when we haven’t reached our goal weight yet?”


“Why am I not losing weight when I’m not eating much?”


“Why am I gaining weight despite barely eating throughout the day?”

Diet periodization is the process of taking prescribed “diet breaks” during your cutting phase in order to offset metabolic adaptations and encourage sustained fat loss.

I said a mouthful there. Let’s break the definition down. And we will do this by asking ourselves:

“Why do we need diet periodization?”

We need diet periodization for a few reasons:

  • To offset metabolic adaptions-Metabolic adaptations(within the scope of caloric restriction) is the body’s way to keep you alive during times of perceived famine. When we restrict calories for an extended period of time, our body goes into starvation mode. The body slows down the metabolism, we then, by definition end up in a caloric surplus, then we end up gaining weight. The body does this by slowing down or eliminating certain functions that require energy in order to conserve energy. This in turn causes us to store that energy as fat. For example, we see this with the former contestants on “The Biggest Loser.” On the show “The Biggest Loser,” the contestants restrict calories, sometimes in extreme, abrupt ways, for extended periods of time. They ended up losing the weight but after the show ended they would gain the weight back and then some! This is what happens when we restrict calories without diet periodization. When we take diet breaks, we re-assure our bodies that we aren’t starving. We are then able to continue sustained fat loss progress.
  • To Avoid Diet Fatigue-Once again i emphasis the psychological aspect of dieting. When we restrict calories for long periods of time we have to be careful as to not succumb to diet fatigue. This is where our will power depreciates the further into dieting we go. A great way to offset this is with a diet break of some sort. It doesn’t even have to be that long. It can be a short re-feed which we will get into in the coming sections.

How To Implement Diet Periodization?

Now that we know what diet periodization is and why we use it, let’s talk about how to deploy diet periodization.

Once you’ve had your caloric intake via macro nutrient break down accounted for, as well as the other details of micro nutrients, supplementation, etc, you want to track your weight loss progress for the next 4–6 weeks.

If all is well, you’ll be steadily losing weight week after week. You’ll be keeping track of how many weeks go by until you hit the 4–6 week mark.

You can use your body fat percentage as a cue to set your rate of weight loss. So if you’re at a high body fat percentage, you can afford to cut weight at a quicker rate.

If your body fat percentage is getting on the low side, you should probably slow it down a bit and be a little more lenient with your rate of weight loss via caloric restriction.

Now it’s time to take a diet break for the next WEEK(5–7 days or so).

Taking a diet break is simple. All you have to do is consume at caloric maintenance. This means that if you choose to take a diet break at week 6 and you weigh 176 pounds and stand at 5’9″, you’ll be consuming 2,780 calories for the week of your diet break.

You’ll also be dialing back your cardio by about 50%.

The whole point being it will give your body as break. You’ll probably gain 1 or 2 pounds during this week but that’s ok. It’s all for the greater good.

You’ll be offsetting or avoiding any metabolic adaptations. In the coming weeks you’ll be able to successfully sustain fat loss.

You can also do smaller diet breaks called “refeeds” that last about 1–2 days. You eat at maintenance and reduce physical activity so that your body and your mind can recover from extend caloric restriction.

My personal preference is to diet for 4–6 weeks then take a break rather than do small refeeds because knowing me, I’d probably make a habit out of those refeed days.

I address a specific scenario in which someone was having trouble losing weight.

Diet Periodization For Hardgainers?

Personally, I’ve taken diet breaks while bulking. I’m not sure if that’s a thing that people do within the fitness community as hardgainers but I did it for the express reason that I was tired of eating.

As a hardgainer, you have to be driving food constantly. If you don’t, you won’t grow. Simple as that.

When I was bulking up, I would take a week or so off from counting calories and just let my appetite do the work.

I didn’t really have to track my calories because my consumption was always at or just below maintenance, nothing that would zap my “gains.”


Alright so that’s pretty much it. Let’s recap.

“What is diet periodization?”

Diet periodization is the process of taking prescribed “diet breaks” during your cutting phase in order to offset metabolic adaptations and encourage sustained fat loss.

“Why do we utilize diet periodization?”

To avoid metabolic adaptations and to avoid diet fatigue.

“How long do diet breaks last?”

You can take a 5–7 days diet break or a 1–2 day re-feed at caloric maintenance.

That pretty much sums it up.

Remember the basics, first and foremost or none of this will have any context.

If you have been struggling with fat loss for awhile, assuming you don’t have any underlying medical conditions that’s keeping you from naturally losing weight, this might be your solution.

Source : Youngsters

Millions of people around the world eat garlic every day, but not many of them know that it actually has very strong medicinal properties. Ancient Egyptians, Greeks, Babylonians, and Chinese knew about the health benefits of garlic and used it extensively. It is also a potent remedy to various illnesses and conditions according to Ayurveda in India, although it is mentioned it has some side effects as well. So, you can continue using garlic in your pizzas and pastas, but you can also use it as an actual medicine when you get sick. Here are 7 reasons to use garlic for your health.

Cold and flu

Garlic is a powerful immunity booster and will help your body deal with cold or flu in no time due to the sulphur compounds that form when you crush, cut, or chew a fresh garlic clove. This means that you can reap the most benefits from consuming raw garlic. To battle the seasonal flu take a few raw cloves of garlic or make a garlic tea with addition of some ginger and honey to make the taste more bearable. This will boost your immunity and relieve cold symptoms.


Garlic is chock-full of vitamins and minerals that are essential for your overall well-being. It has high levels of Vitamin C, copper, iron, selenium, magnesium and vitamin B6. The latter two are known to be responsible for cognitive functions, brain health, and good mood. Garlic is low on calories, which makes it a perfect food supplement to boost your health.


For thousands of years our predecessors have been using garlic to fight various infections, ward off parasites, and flush out toxins. You can also say good-bye to bad bacteria and yeast infections. A mouth wash made from garlic will clear all the cavity-causing bacteria from your mouth, although it’s not the most freshening remedy. Prolonged intake of garlic and certain herbal mixes will free your body from all kinds of parasites.

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Normalize blood pressure

High blood pressure is the cause of various heart diseases. Not only does garlic help regulate blood pressure, it also balances out cholesterol levels and lowers blood sugar. All this happens to the sulphuric compound Allicin that is present in freshly cut, crushed, or pressed garlic. This means that you will get the most benefits by consuming un-cooked garlic as it loses most of its medicinal properties once you add it as an ingredient to your meals.

Youthful skin

One of the main reasons our skin looks tired and old is the lack of collagen, which happens due to inappropriate diet, inadequate sleep cycle, and stress. All these factors lead to more wrinkles, making you look older than you care. Garlic helps retain collagen and it can also be used topically to treat various skin conditions and fungal infections.


Healthy hair

You might have heard that onion can somewhat restore your damaged hair – well, garlic can also provide some beautifying effect. If you have thin bristle hair and you feel that you’re losing too much of it, take some garlic extract (from raw crushed garlic) and rub it gently into your scalp. As you probably know, all hair problems lead either to your diet or to your scalp. You need to keep them both healthy! You can also try some garlic-infused oils and massage your head at least once a week. Your hair will become much stronger.

How to use it

Now that you know that garlic is pretty amazing, especially when consumed raw, you might want to include it into your diet. Make a tangy salad dressing by crushing a clove of garlic and mixing it with some olive or sunflower oil. You can also make a healthy, although a bit smelly, spread for a toast – just mash one garlic clove and mix it with some ghee for a better taste. If raw garlic isn’t for you, just use it to spice up your veggies, soups, and smoothies. There are also supplements you can take that have no odour whatsoever!

Long distance relationships are not for everyone. It’s hard work keeping them going. While you might think that with the internet and all the social media and apps available it’s pretty easy to keep in touch, it doesn’t really replace real face to face communication. Plus, the fact that you can’t just hug your partner or do something as simple as hold hands can really get to you, even if you’re not generally a very touchy feely person. So before you get into one it’s really important to figure out if it’s something that will work for you. If you’re wondering do long distance relationships work and can long distance relationships work, we’re here to tell you – yes! They just take more effort, but if it’s the right person, it’ll be worth it. Here are some tips for long distance relationships.

1. Communicate Clearly

If you’re asking yourself how to make long distance relationships work – the first and most important thing is to establish clear communication with your partner. It’s hard enough doing that when you live together, but when you’re doing long distance it’s the key to making it work. So make sure to communicate regularly and clearly, without leaving the other person in the dark and wondering.

2. Set Goals

Long distance relationships require a lot of planning. You can’t just be in one without a clear timeline. So you need to figure out what’s your long term goal. Who’s moving where eventually or maybe both of you are moving to a third country where you plan to live together in the future.

3. Be Creative

You’ve got to be creative with your communication when in a long distance relationship. Just texting all day every day isn’t really a good idea. You will end up getting bored in the best case scenario and annoyed in the worst case. Have video calls, regular calls, schedule date evenings where you dress up, cook and have dinner over Facetime. Watch movies together, go on walks while you talk, etc.

4. Surprise Gifts

Sending each other gifts for birthdays, holidays and special occasions is a no brainer, but surprise gifts for no reason can be a great way to show your partner you love them. If you see something while shopping online that you think they’ll love – just buy it for them.

5. Plan Visits

Plan to visit each other and buy tickets in advance so that you have stuff to look forward to. Don’t just leave it to “when I save enough money I’ll visit”. Buying a ticket will make you way more motivated to save money for the actual trip because you already have the timeline and the date to count down to.

6. Travel Together

If you can afford to travel on your vacations – it’s always a good idea to travel together. This way both of you will be exploring a new place together and discovering things at the same time. That’s a great way to bond because instead of telling each other about something you get to both experience it together.

7. Enjoy Alone Time

It’s tempting to just spend all the time calling and texting each other but it’s also important to put the phone away sometimes and just enjoy some alone time without feeling guilty. Same goes for hanging out with friends and family, they deserve some time with you, without you being glued to the phone 24/7.

8. Determine Ground Rules

It’s best to set boundaries and rules at the start. Determine what kind of a relationship this is. Are you going to be exclusive or is it okay to go on dates with other people? This comes hand in hand with being honest. There’s no point in saying you’re exclusive but having someone on the side because “they will never know”. That will only lead to heartbreak.