slowly she moves into the ether
eaten away by angry cells
rebelling, a civil war
always that way
wine glass one side, cigarette the other
result of denial, a terrorist
bringing all down around her.

there's a time when the hour arrives
to retreat & leave & spare some troops
a losing front after years of battles
back to camp behind fortified walls
abandoned enemy with a taste for destruction.

she will haul it all down
collapsing walls
burying everything
while some sun remains
a well trodden path
escape must be quick

the softest of smotherings
makes a cat purr
louder

Did you know that if you don't stretch in the correct way, you might end up thwarting the entire purpose of your workout and suffer unwanted injuries?

Doing pre-workout stretches thoroughly will determine whether you are benefiting from your workout or whether it's worsening your muscle tear. Here are the major stretching crimes that you should never commit.

Not doing a proper warm-up

According to gym instructors worldwide, this is the most commonly committed crimes in any gym. A warm-up is a must before any kind of workout — cardio or weights — and must ideally last at least 12-15 minutes.

Assuming that stretching is a warm-up

Stretching and warming up is not the same. You need to warm up first, before you are ready to stretch. A slow jog or brisk walking on the treadmill is a good warm-up.

Rushing through your stretching exercises

Stretching should be for the entire body. You cannot skip any parts. Involve stretches that work your lower back, shoulders, calves, stomach, quads etc. You should not move from one stretch to the other in very quick succession because that may cause untoward injuries. Try to hold each stretch for 20 seconds. When you breathe deeply and hold the stretch, your muscles get trained to tolerate the maximum that your limbs can go to.

Giving stretching a skip after a workout

You have done an hour of strenuous exercise and now you just want to rush out of the gym; that is a huge mistake. Spend some time bending and stretching after your sweat session. Then, do a cool down before you leave the gym.

Not stretching every day

You need to be your flexible best always and that can only happen if you stretch daily, even on the days that you aren't gymming. This ensures that your gym days are more fruitful and that you make the most of them.

Not breathing properly

Breathing right is a very important aspect of stretching. Breathe naturally while you inhale through your nose, expand your rib cage and upper abdomen as you fill in your lungs. When exhaling, breathe out through your mouth, preferably making an audible sound. This relaxes you. While stretching, you need to breathe out when you are exerting, that is, when you are actually contracting your muscles.

Doing static stretches

Never stand still and do stretches that work only one muscle. You should rather do stretches that work a group of muscles — like a lunge that stretches your upper hamstring muscle, your ankles and also your glutes.

Ignoring pain while stretching

When you are in the middle of a stretch and you feel pain, stop immediately and consult an expert. Your stretch should make you feel a gentle pull only, not immense pain. If you are hurting, you are doing it wrong. Rest a few days and then go back to working out under a qualified trainer.Read more here:www.marieaustralia.com/formal-dresses

If you are reading this, they found me dead... im sorry. I did not take my own life, I had a terrible accident, in which iv lost my best friends, mom and dad, and the boy in which ill never meet... his name is steven jr. I died at a short lived life at 19. My mother and father will eventually forgive me for leaving. I didnt mean to leave my best friend, Robert,  alone when he needs me the most. I hope he will understand. As I watch over him and his loving son, who cares very much about him. iv been dead for 22 years now. And not a day goes by I wish I could be there for my friends and family when they begged me to come back and help them. To see my son who will never know me like I know him....

To steve.
Steve iv herd so much about you all my life, my middle name is named after you. My father, rob, misses you greatly. Hes sick... and alone. Not well in his head and im afraid that my help isnt enough anymore. He asked for you today. Your help, although I have never met you I feel I know you, from how highly dad talked about you and smiles at your memory. I hope writing this down somehow helps me help him. If hes lost, im lost. Hes suffering, he tells me he died 22 years ago inside when his hopes and dreams died. He now is empty and walks aimlessly day to day till the rest of him dies... I know he stays here because Iv Asked him to, he cant leave. Not yet, he needs to be there for my children, my wedding, he needs to be part of it, or ill have died inside too. And ill walk in fathers foot steps traveling day to day as a zombie. Help me,

Steve cowell.

Steve cowell died at age 19 in a car crash. Died on site. Moments after leaving my father Robert who was his best friend. Dad takes it on himself thinking if he had stayed longer steve would still be here.
We will never know.
It's been 22 years since he was forgotten by the world, but to the people he touched. He is still misses. "A brother he was" - robert said. Dad was an only child, and god blessed him with a friend closer then blood. He left his left as quickly as he came in, "life is a river, you will meet up qith him again when your travels get you to end" - kyle. Roberts son.

release me from my demons, take away the pain. I'm done hurting myself, and my foes. I'm tired of being shackled, iv brought this on myself. the dark shadow that follows me, my self conscious all the wrong doings I've done. how can I forgive others when I can't forgive myself? why must I feel so low are doing nothing wrong? when does a good man become a bad man? this is many little bad things or one big bad thing? Or is it just something he was born to do? I'm tired of lying awake in my bed asking these questions. my brain won't settle down it knows too much, hopefully when I'm done punishing myself I will be absolved of my so called "sins". although I have yet to lay in bed with another *****, I still feel *****, unclean, I'm beginning to fall for another but how could I even think someone would fall for such a disgrace as myself? she looks at me and lights up like I'm the best thing on feet, my words are perfect, my intentions are good, but when I look into a mirror all I see is a broken old man in tattered slave clothes with nothing to offer anyone. if she only knew how I looked at her, the pedestal I've created, she wouldn't look at me the same she would probably walk away like everyone else. so I ask again so politely release me from my demons, please release me from myself.

This flim maker,
this idol, this obsession,
to be like him,
better then him.

He is why I write to you, to practice.
Quentin Tarantino, if I could meet with him and speak, that would be a dream come true. But to direct a flim with him, to share a piece of his magic with me and I learn... that would be the wish of my life. I want to be better then his genius mind in flim... but thats a pipe dream. To me there is no one greater not even myself. Its not about money to me, its about people seeing my vision and sharing it with as many people as possible on a huge scale. Then one day the money will be there, till then he will just be the god in my eyes

The alarm goes off and I put it on snooze
It keeps ringing until I finally make truce.
This is one of the many uses of a mobile phone
Is it a pro or is it a con?

I find a quiet corner so I can get some peace
Suddenly the notifications on my phone find a release
But keep the phone on silent so you may say
Alas even on silent it keeps vibrating away.
This is one if the many uses of a mobile phone
Is it a pro or is it a con?

I have skipped work, for today I feel sick
Oh there is an urgent call from work I need to pick
But you can switch the phone off so you may say
But in the wireless era that's a heavy price to pay
This is one of the many uses of a mobile phone
Is it a pro or is it a con?

I am lost in a new place all alone
With enthusiasm I use the gps on my mobile phone!
I ignore the little child trying to give me directions
I realize later I should have shown some affection.
This is one of the many uses of a mobile phone
Is it a pro or is it a con?

I get an idea and i search for a notebook
But I am traveling in a crowded train that I took
With a delight I start typing my idea away
I realize this is the only way
I save my work and feel relieved
God bless the soul who invented mobiles for his deed.
This is one of the many uses of a mobile phone
Is it a pro or is it a con.

Mobiles are devices that shoukd make life easy
But with mobiles everyone just seems busy
Everything in moderation is the best solution
Anything in excess only leads to destruction.
Its for us to decide how best to use its benefits
Or soon mobile phones may become extinct.

There are many uses of a mobile phone
Is it a pro or is it a con?