Sex and Fitness

Arms and the Man (and the Woman!) During Sex

2011-05-04T13:28:00.000-04:00

To really have sustained fun in the bedroom, it's no joke. Holding certain positions really does require muscle stamina and strength. Find yourself ALWAYS trying to be on the bottom or hitting it from spoon position, guys? You know that you're doing that because of the intense tricep burn that you get when you try to stay on top because you don't work out! Ladies, that goes for you also! Are you finding that you can't stay in the cowgirl position for more than a minute or so? When you get there and start to do most of the work, you finally get to see what guys have to go through all of the time, right?

Well, both men and women can stay in these somewhat strenuous sexual positions longer if they only put in a little time for some weight work and resistance training at the gym. Even if you can't hit the gym, guess what? A few sets of pushups will go a long way in helping you to build that arm endurance of steel that can keep you up and in the pocket for an hour or more. Building up your core and back strength isn't a bad idea either, while you're at it.

Here are some exercises you can do to help keep up that arm endurance during sex:

Push Ups

Bench Press

Tricep Dips

Mountain Climbers

Bicep Curls

Straight Arm Plank

Do a few sets of 20 to 30 every other day or so and then you will have the potential to be an absolute BEAST in the bedroom!

My G Spot Is Broken!! Help!!

2011-04-22T15:06:00.003-04:00

Those of you ladies who use vibrators regularly know the syndrome. When you first start hanging out with "your little friend", that ever so wonderful technological marvel known as the vibrator, the orgasms you experience are earth shattering, mind twisting and will make both your face and vocal cords contort and twist into shapes and sounds you never knew were possible. The first time I ever used mine, I came like The Exorcist. Literally. I screamed so hard that I had to stuff a towel in my mouth 'lest the neighbors would think I was being murdered, and my body contorted in a way that resembled an electrocution. Was not pretty, but MAN, was that the most INTENSE orgasm I'd ever had EVER! And that first orgasm tripped into several of them, one after the other! I was flopping around on the couch like a rag doll with one finger stuck in the light socket. WOW! "Where you been all my life???!!!", was the first thought I had upon recovering.

Well, our close friendship from that day grew, and we began to visit with each other more often. I loved my new friend, and made sure to set aside at least a few minutes every day or so for us to spend together some quality time. It was bliss. The thing is, pretty soon I began to notice that our "happy moment" was getting harder to achieve and taking much longer to get to. And then one day, it totally stopped. No matter how hard I tried to make my little vibrator see things my way, it just wasn't happening. I couldn't climax. I was ready to cry! That was the day that my G spot broke and my vibrator stopped working. At least, that's the way I saw it!

This little phenomenon of having your vibrator stop working is actually pretty common. First of all, the sensation that your clitoris receives from the rapid vibrations stimulates the nerves so quickly and efficiently that those nerves which trigger an orgasm are stimulated to their "blast off" point faster than you can blink an eye. And the orgasm is such a physiological event that it really does take it to the maximum level in a way that normal methods of achieving an orgasm can hardly duplicate. But after a while of repeated usages, the nerves in that area become accustomed to this level of stimulation and no longer respond as quickly. A regular vibrator user will find it harder and harder and that it takes much longer to climax each time. So, is your G spot really "broken"? No. It's just seen it and done it all before and now needs a lot more work to be impressed. Just like a smart girl, it won't just give it all up on the first date anymore. However, instead of working harder for it, you will have to pull back. Instead of getting a stronger model, stop using your vibrator altogether for a few weeks. Yes, weeks. For more hardcore users, you might have to go without for a few months. Reclaiming the original "shock value" that your clitoral nerves once had will take some time. Back off, find less mechanical ways to achieve your orgasms and then, when you feel that enough time has passed, give the old vibrator a whirl again. You should be able to get back to orgasms as usual. However, don't overdo it. Save your little buddy for special occasions. Then, you will be able to enjoy many more times together the way you like, just fewer and farther in between! ;)

Tighten It Up! Kegel Exercises for Pelvic Strength

2011-01-07T19:26:00.002-05:00

We've all heard about Kegel exercises, the notariety of which began in the 40's when Dr. Arnold Kegel invented them to help a woman to prepare and strengthen the muscles of the pelvic floor of her vagina for childbirth, and then to help tighten them back up post pregnancy. Kegel exercises are still a great way to strengthen and tighten that lower core of the body, both for men and women. In women, it has been proven that Kegels help to increase the vagina's ability to "grip" and contract and in men, Kegels have also been shown to help increase a man's sexual endurance and can also aid in some cases of erectile dysfunction. The exercises are performed basically by contracting the pubococcygeal (PC) muscles and the muscles surrounding them, including the pelvic diaphragm. The pubococcygeal is that muscle you use when you want to hold or stop your urine from flowing. Learning to hold and control these muscles even more strongly than you already naturally do is achieved through a series of contractions, (Kegels) best performed at least once or twice a day. The great thing about Kegel exercises is that you can do them anywhere! Nobody even has to know what you're up to. While sitting here reading this post you can be doing some Kegel exercises right now! Here is a little Kegel exercise routine that both men and women can use to get those nether regions tight and right within as little as a week!

The only motion you will have to employ here is the one you use to stop your pee from flowing. Do it right now. Contract like you're holding your pee in mid stream. Really grip and control it, not allowing it to open. Great! You've just located your PC muscle. This is what is mainly going to get worked so that you can build up that muscle control and strength.

Two techniques

Technique 1 - Staccato Contractions

Now that you know exactly how to engage that PC muscle, we're going to do a series of quick holds, one second each, one second in between each. Kind of like blinking your eye, but more firmly and in much more rapid successsion. "Blink" or one second hold your PC muscle on and off. Hold, release, hold, release. Try to keep doing it for one minute straight. After that minute, rest. You will have done anywhere from 27 - 30 or so in that minute. This will enable you to develop superior control over your pelvic muscles.

Technique 2 - Sustained Holds

Here, we're going to work on the muscle strength and endurance. You're going to once again contract that PC muscle, but this time you're going to hold it firmly for 5 seconds (count to five). Try to keep that muscle tightly contracted for the entire 5 seconds. Then let go, relax a couple seconds and do it again. Hold, count to five, release. You will do about 10 in a minute. Ladies, this is where you will begin to develop that Kung Fu grip down there, and for the men, this will help lift your testicles and allow you to have even more control over your ejaculations. A win win for everybody involved here!

Freestyle

Now that you've got the two basic techniques, you can do sets, switch it up, and also work on going for even longer than 5 second holds if you really want to become a champ at this. Another cool way to go about it is to do it to music. I'm not kidding folks! Next time a good song with a steady beat comes on, do a quick little Kegel routine to it! Mix it up and do staccatos AND sustained holds in sync with the music. Create your own rhythms! Not only fun (and yes, a party in your pants, for sure) but you are really practicing and developing the ultimate pelvic muscle control in this scenario. Strong pelvic muscles equal better sex for both you and your partner, so don't be shy!

As you're doing these techniques, be sure to also contract and hold all the surrounding muscles. Feel your whole lower core go tight and then release. That way, you make sure that the entire pelvic floor is engaged.

Start doing your Kegel exercises today! And just be careful about those facial expressions. Those might actually give you away, or either just confuse anyone around you at the time!

Sexual Positions That Burn the Most Calories

2010-12-31T16:11:00.000-05:00

We know you're always wondering how many calories you really burn during various sex acts. Well, let's just cut to the chase and get to the top 2 calorie burners in the sexual position arena. And here they are!

Sexual Positions That Burn the Most Calories

For Men:

Holding your partner up against the wall, her legs wrapped around your hips or waist while you use your upper body strength (hands cupping and supporting her buttocks) to keep her in place and do your usual motions. Holding this position from 3 to 5 minutes takes quite a bit of strength, energy and stamina. The longer you hold it, the harder you work! Not for the out of shape guy!

For Women:

Woman On Top! You ladies get to not only see what it's like to have to do most of the work (like your man usually does), but will also get an intense lower back, inner thigh, core and hip work out. Most girls can't stay in this position for too long, simply because women don't get to practice it as much and as often as men do. Being on the bottom is always so much easier!
To really get more control over this position, turn around and face away from your man. Find something like the baseboard of the bed to grab onto for extra leverage, and get to work, girl!
With more and more practice, you will be able to stay up and on there longer!

Sexy Glutes! How to Get a Firm, Round, Sexy Butt!

2010-04-12T00:48:00.002-04:00

Are you a candidate for a super glute makeover? When you look at yourself in profile or from the back view, is what you see back there firm, pert and sitting up nicely, or is it flabby, droopy and/or barely there?

Well, if it's one of the latter, don't despair. With just a few basic exercises and changes in your diet, you too can have that firm, round, sexy butt that looks great both in jeans and out.

Here's how to get it:

#1 - Squats and Lunges Are Your Friend

Squatting and lunging with weights a minimum of 3 x a week will make a big difference in the shape, tone and appearance of your backside. For best results, squat or lunge with a weighted bar across your shoulders. Walking or mobile lunges are also great for toning up the entire back of the leg and the glutes.

Do as many as you can per session. At the gym, use the weighted leg press, Smith machine and butt press with medium weights. Do 3 to 4 sets of 12 to 15 reps.

#2 - Up the Protein, Cut the Fat

In your diet, eat more lean proteins, cut down on foods high in processed sugars, and avoid fried and greasy foods loaded with saturated fat like margarine and butter. The extra protein will help in the development of your gluteal muscles, and eliminating the bad fats and sticking with the good fats found in items like flax oil, soy oil, salmon and tuna, will help insure that the natural layer of fat covering your glutes will be more smooth and supple as opposed to cottage cheesy cellulite.

#3 - Get Up Off Your Butt!

Yes, sitting around on it too much, or in other words, not staying active, will definitely cause your backside to spread out a bit. If you don't "use it", you certainly will lose it. The firmness and shapeliness of it, that is.

Keep it moving, and engage in activities that require serious legwork like dancing, kickboxing, soccer and stair climbing. Within time, you'll see that derriere of yours start to perk up, round out and start looking firm and fabulous. And isn't that how it should be? You bet, and yours can be that way too!

The Fitter You Are, the Better the Sex!

2010-02-12T13:49:00.005-05:00

Fit people make better lovers. Yep. It's true. Just think about all the energy, stamina, muscle strength, maneuverability and flexibility it takes to be really good in bed.

You don't make your partner see stars by just laying there; good sex takes skill and some strenuous yet fun work. For the guys, being able to hold sexual positions while maneuvering the pelvis with precision at varying speeds for lengthy periods of time (if you're REAL good)....well, let's just say, it's not that easy! The best at it have good lower back and core strength, strong hips and good strong triceps. The guys that have all that and know how to use it? Well, they're the ones that are talked about the most the next day. Bragging rights are great when you don't have to be the one doing the bragging!

With women, exercise improves a woman's body self image and imbues her with a confidence that allows her to be more expressive and more open sexually, both in and out of bed. Her good hip, core , back strength and flexibility, not to mention the appeal of her toned, supple flesh and taut skin can help her to take her partner's sexual experience to a whole new level, especially if she's the creative type. It can give an entirely new meaning to the term "sexual escapades". Let the bedroom antics begin!

Having a healthier, fitter body gives you the tools to go in there and really put it ON somebody. You know what I mean! So start hitting the gym and make it happen, people! The best sex of your life awaits!

Lift Those Boobies - No Surgery Necessary!

2009-02-17T13:57:00.001-05:00

Every woman wants to have a lovely, firm bust that doesn't sag. In order to achieve that, you need to do exercises that work the pectoral muscles underlying the breast. Here is a list of exercises that you can use to get a firm, youthful, high riding bust, no surgery necessary!

Bench Press

Using a bar or two large dumbbells, lay on your back on the bench, and press the weights straight up, squeezing your pectoral muscles. In this position, you can opt for heavier weights than usual, since your back is fully supported.

Chest Fly

Laying on a bench on your back, open your arms out until they're level with your shoulders, weights in hand. Slowly lift both weights at the same time, palms facing each other until they come together above you. This is an excellent exercise that isolates and targets the pectoral muscles completely.

Tray Lift

Standing, grasp a bar or dumbbells in your hands, palms facing up. With a very slight bend in both arms, lift the weight up to chest or shoulder level, hold for a second, and then return to the start position with your abs tucked in. This lifting motion develops and strengthens the pectorals and the surrounding surrounding muscles. You should use light to moderate weight for this exercise.

Push ups

The old standby we all know and love. Push ups are effective not only for the triceps and shoulders, but also the chest. To target the pectoral muscles, do your push ups with a wider hand placement than normal, hands on the floor far outside the shoulder line. This will cause you to have to recruit more chest muscle in the push part of the movement.

Cable Cross Flys

This is one of the most excellent methods of exercise you can use to lift and improve the prominence of those pectoral muscles. With light to moderate weight on both sides of the cable machine, stand facing away from the machine, feet shoulder width apart, weighted cables in hand. From the low position, and keeping the arms in a rounded position, bring your hands together in front of your chest, squeezing your pecs as both hands come to the center. The resistance of the cables in this unsupported position will really cause those pectoral muscles to work harder than usual. Work nice and slow through a few sets of reps.

You don't necessarily have to go for surgery to get a breast lift, except in the most extreme of cases. With an exercise regimen that includes the above exercises done at least three times a week, you should begin to see the results you want within a few months. Try to remain consistent, and as you get stronger, you can slightly increase the amount of weight you use. With a little more attention to diet and the right exercises, you should see the appearance of your bust improve significantly!

Test Your Sexual Knowledge!

2008-12-17T19:02:00.000-05:00

Take the Sex-Fu challenge! I dare ya!

~The Sex-Fu Challenge~

Foods That Will Improve Your Sex Life

2008-10-08T22:39:00.000-04:00

It's not just how you drive the car, it's the fuel you use to run it. That jut about sums up how important your diet is to your ability to perform sexually.

Just as with a car, if you're only putting low grade, crappy fuel in it, that machine is not going to perform to it's utmost ability. Same thing with your body; the better grade of fuel you put in it, the better it runs. This also applies to how well you perform sexually.

So.... Just what should you be eating to optimize your sexual performance and ability? Here are a few must haves to put on your list:

Foods that are high in omega 3
-salmon, mackerel, shellfish, poultry, avocado and dairy
These help improve blood circulation and flow. They also boost the performance of your nervous system.

Foods that contain L-arginine
-garlic, green vegetables, oatmeal and seeds.
These also help with blood circulation.
We all know how important the healthy blood flow aspect is for men. Women also experience deeper, fuller orgasms when blood flow to the sex organs is fast and sufficient.

Foods rich with iron
-tomatoes, basil, arugula
These are great for energy.

Foods that contain zinc
-pumpkin seeds, nuts
Zinc is a vital element for erectile function in men

And if you're unable to keep your kitchen stocked with all of the above, a multivitamin is a good way to go. Be sure to choose one that contains as many of the above minerals and nutrients as possible. That way, all the bases are covered.

So, before you start your engines, make sure you've put just the right fuel in the tank. Eat healthier so that you can get the vitamins, minerals and essential nutrients you need to perform long and well, and you're set! The rest is up to your own creativity!

Get Your Booty Ready to be Seen!

2008-08-20T10:37:00.000-04:00

Summer is the season for baring that skin. Short shorts, baby tees, swimsuits, and for those that like feeling as much of the sun kissing their body as possible, thong bikinis.

A good exercise regimen that includes squats, lunges, dead lifts and leg raises should get you that nice, firm tone that looks good both in and out of anything you wear. Now that the hard work has been done, you also need to make sure that the skin covering that firm, toned flesh is as smooth and clear as can be. Especially on your back side.

What I'm talking about is skin care for the derriere. Yes! Absolutely!

Not only your face, neck, legs and other visible body parts need a skin regimen. Don't forget that booty...it could also use a bit of pampering too! Ever give yourself a butt facial? A good exfoliation mask a couple times a week could be your butt's best friend! Also, if you don't want to do a mask, a gentle salt scrub, hydrating peel, or facial treatment on your back side can not only rejuvenate and revive the skin, but also give your derriere a silky softness and luminous glow.

Finish off with a bit of coconut or fragrant oil, and wow them on the beach every time you walk by! It also makes for a great reveal in those more intimate moments...

For those of you who have lost some weight, stretch marks might be a bit of a problem in the area. While it's difficult to eliminate them completely, there are a few products that tackle the issue with visible results when used regularly, like Revitol, or Trilastin. You can find them online, or in any health and beauty section. These are the best at fading stretch marks visibly when used regularly over time.

So, while you're busy hitting those sessions at the gym to get it all tight and right, don't forget the skin covering that nice, firm butt. With attention to some good skin care, yours will not only look great, but will also be the complete total package, ready to be seen!

Baby's Got Back!

2008-05-21T23:16:00.000-04:00

So, your arms are toned, legs are firming up nicely, and your stomach is pretty flat, a six pack not too far off if you keep working your exercise regimen and keep your diet up to par. Your butt is so firm that a quarter could bounce off it and hit the ceiling! So far, your hard work is paying off in spades. However, don't forget to put the icing on that nearly perfect cake.

All the body parts mentioned definitely make for an excellent physique when paid careful attention to. But, let's not forget that back. You want to make sure they're impressed when seeing you come AND go, and a trim, sculpted back can make for one hell of an exit. So let's get to work on it!

First, let's break down the various muscles that make up your back.
Beginning from the highest point on down, we have the trapezius (traps), rear deltoid (a muscle of the shoulder), levator scapulae (the muscles that pull your shoulder blades close together), your rhomboids, latissimus dorsi (which give your back that tapered V shape), and the erector spinae (the muscles that help your upper body lift and stay upright). Here are some exercises to tone and strengthen them:

Back Exercises

Trapezius: shrugs, high angled cable rows

Rhomboids: seated row, back flys, bent forward row w/bar, one arm row

Latissimus Dorsi: lat pull downs, chin ups

Rear Deltoid: one or double arm flys, angled high

Levator Scapulae: scapular retractions, back flys, seated row

Erector Spinae: roman chair torso raises, supermans (prone)

Whether done with cables, dumbbells, resistance bands or weighted machines, these exercises will not only etch out some nice muscles in your back, but will also help to strengthen your core (when done in proper form) and improve your posture.
So, get that back work in, and pretty soon you'll be getting as many compliments on your back as you would on a ripped set of six pack abs!

Pretty Legs - How to Turn Heads Without Even Trying!

2008-03-01T09:17:00.000-05:00

From Betty Grable to Betty Boop, a set of pretty legs has always been enough to make any man look twice. Whether long and lean, or toned and shapely, a good looking pair of legs can get you pretty far. Here are a few exercises to get and keep an awesome set of gams.

Lunges and Squats

For toning and tightening the back of the leg. Walking and weighted lunges are best. Do them in sets, as many as you can.

Leg Extensions

To get that nice muscle tone on the front part of your thigh. The leg extension machine is a good way to go. No machine? Strap ankle weights on, sit upright in a chair, and extend one leg forward until 95% straight. Return foot to floor and repeat. 3 sets of 15 to 20 per leg.

Heel Raises

You can do these with or without weights. Stand up straight and lift your heels up off the floor, then back down. Sets of 20 to 30, or to exhaustion. These give great shape and tone to your calves.

Toe Raises

Seated or standing, keep your heels on the floor and raise your toes upwards towards your knees, then back down. 20 to 30 reps, 3 to 4 sets. This exercise tones and strengthens the anterior tibialis, the muscle that runs along the lower front part of your leg.

Outer Leg Lifts/Abductors

Tones the outer leg and thigh. Use the abductor machine, or strap on ankle weights, and while standing, raise your leg out to the side as high as you can without changing your body position. 20 to 30 reps per leg, 3 to 4 sets.

Inner Leg Lifts/Adductors

Gets those inner thighs toned and tight. No more jiggle! Lying on your side, lift the bottom leg upwards, toes facing front. Top leg should be bent and cocked up, foot on the floor. Bring leg back down, and repeat. 20 to 30 reps per leg, 3 to 4 sets.

Get yourself a good leg routine going weekly, and try to do it at least 3 to 4 times a week. You can start with little or no weight, and begin to add weight as you get stronger. Be consistent, push through the pain, and pretty soon your legs will be just as pretty as any you've ever seen! Summer legs all year long. No more hiding them!

Are You Dressing Too Sexy for the Gym?

2008-02-18T13:37:00.000-05:00

Yeah, you. You know who you are. The one with the shortest shorts in the room and wearing a push up bra strong enough to make your boobs smack you in the chin. Hair full out, cascading over your shoulders, and with a full face of makeup on. You.

The men all pause when you walk into the room...and you love every second of it. Watch it, Miss Sexy...with your come hither chic and dare to be nearly bare attire your liable to cause an accident in the weight room!

Now, there's nothing wrong with being fit and sexy and showing off the fruits of your hard work some. After all, that's a big part of the reason many of us keep up our workout schedule at the gym. We know that the hard work and dedication will pay off tenfold. A healthier body, stronger immune system, and loss of excess weight is only the tip of the iceberg. You know that this is what's helping you to look amazingly fit, sexy and HOT! They're drooling everywhere you go, and it's worth every penny you're paying for it!

But listen, looking great and having a sexy, hot body doesn't mean you have to hit everyone over the head with it 24-7. Try to remember, people on the gym floor need to be concentrating on the exercises they're doing, not on you. That guy in the weight room that dropped a dumbbell on his foot? Victim of an overly sexy dresser. Pull it back a bit, sweetie. You really don't want the guys to get hurt, do you?

And if you're not sure if you're dressing too sexy or not, take this little test. The same outfit you're wearing in the gym? Step right outside and walk down the street with it on. If your make it back safely without too many catcalls, business propositions and without getting snatched up off the sidewalk by one of your more aggressive admirers, chances are it's not too racy for the gym. If not, well, you know. Keep the super sexy getups for knocking them dead elsewhere. Try to tone it down. While at the gym, be sane, be safe, and try to dress a little more appropriately for the task at hand. Someone else's safety might depend on it!

Does the Carmen Electra Strip Aerobics Video Work?

2008-02-18T13:35:00.001-05:00

Well, I decided to give it a whirl, and I must say, I did work up a sweat. And it was damn fun, to boot. Nothing like exercising your sexy, ya know? She also has a section on one of the videos where she does a chair strip routine, and man, that is definitely some work. All in all, this is a great video to add to your collection for something a little off the beaten path. Be careful, though. Because after you do all that teasing, you might need someone to unleash all that sexual energy on! Be sure to have someone handy! ;)

This is but a sample of the vid. It gets more intense as you go on.

Just Wait Til' You Get Home....

2008-02-15T17:08:00.001-05:00

....from working out at the gym, keeping your body all hard, strong and sexy for me. I'm gonna make sure to show you how much I appreciate all your hard work and sweat...

I can picture you there now, pumping those weights, with your cut, sexy body glistening. Just wait til' you get home. I got a nice, little reward waiting for you...

The Art of Flirting at the Gym

2008-02-14T19:39:00.000-05:00

You're at the end of your third set on the chest press machine, and as you push out that last rep, you notice that the guy across the room with the nice, cut pecs and biceps is looking at you in the mirror while he does his bicep curls. He's hot, for sure, but is he flirting or just another narcissistic muscle head showing off? You move to the next machine and glance over at bicep guy. Yep. he's definitely checking you out, and he's the type you go for. Your next move is...
Well, what would you do? Let's face it, the gym is a hotbed of flirtation and sexual/dating possibilities. Depending on which you're after, the way you initiate or respond to a flirt at the gym can either make it happen, or make it just go away. Put your best game forward, and step up. Don't let the opportunity pass you by. You want to get it right, if you're going to get it....

Here's the quicklist of tips that will assure you of some successful flirting at the gym. Pay close attention!:

dress appealingly

be approachable

make eye contact

smile!

don't act nervous

just be friendly

make small talk

listen, don't just talk about yourself

flex and smile

just be natural

And....the mack daddy of them all, give compliments! Flattery will get you everywhere. Just make sure you're sincere about it so you don't come off as being phony.

Now, you have to pick your moment, choose your approach, and make your move. With a little practice and a whole lotta confidence, you'll be able to flirt at the gym with ease and confidence in no time. So, come on, let's do it! Flex, smile, and go get 'em, tiger!