Improve Your Sex Life with Exercise

Tuesday, August 11, 2009

I thought I'd share this article from About.com, since--suprisingly--not many people realize just how beneficial SEX can be for your physical and mental health. Not only is it a good exercise; it's also a great way to reduce stress (not to mention improve your mood). I know some of you are thinking, "I knew that!" But what you may not realize is how SEX can be even BETTER for both you and your partner/significant other if you incorporate regular physical activity into your lifestyle.

If health and fitness aren't enough to get you to exercise, how about improving your sex life? Sure, exercise can help you look good and maybe that will help you get more sex, but I'm talking about increasing your potency and making sex more fun. You already know why exercise is so important for your health, but you may not know that studies have found a direct correlation between physical inactivity and a lack of potency. So, exercise can increase your potency, and it can also make your sex life more enjoyable. Here's what you'll need to get the most out of your sex life.

For enthusiastic sex, you'll need some cardio endurance. It won't be any fun if you bonk out halfway through. Shoot for 3 or 4 days of cardio exercise like running, walking, swimming or whatever floats your boat and your partner will thank you.

Sex also requires a little endurance. You may find yourself holding...er...unusual positions for short periods of time, so conditioning your body can be a plus for longer lasting sex. For endurance, you'll need to lift lighter weights for more repetitions. Check out some endurance workouts here and get conditioned for sex.

As long as we're talking about holding yourself in position, we might as well cover muscular strength, which is something else you'll need. Your muscles will be contracting like crazy no matter what position you're in, so it pays to be in shape to avoid nasty leg or foot cramps. For strength, you'll need to lift heavier weights for few repetitions. For some ideas, visit my Workout Center.

Flexibility can enhance anyone's sex life by making it a bit easier to get into your favorite position with a minimum amount of fuss. Why not try a little Yoga to get you in the mood? Or try these stretches to get you ready for the most vigorous sex.

Keep in mind that both sex and exercise have been proven to help reduce stress, so doing both on a regular basis should help you stay relaxed and happy. Exercise also helps increase your sexual desire. Tamar Love, About's former Sexuality Co-Guide, points out that low sex drive is often caused by stress and fatigue. When you're tired, you just don't feel like doing it, right? Exercise, along with a healthy diet and adequate sleep can boost your libido so you're up for anything.

Don't forget that sex burns calories! Okay, so it has to be fairly vigorous to get your heart rate going, but calories are calories right? A 130-lb person can burn about seven calories per five minutes of vigorous sex. Keep it up for two hours, and you'll burn off 177 calories...enough to get rid of those cookies you ate after dinner. Plus, you will impress your mate with your incredible endurance!

If you're pregnant, read about Sexual Relations During Pregnancy to find out safe ways to get some!

I don't know about that word, "potency" being thrown around (LOL!), but it's great article. Surveys have shown that over half of failed marriages end due to sexual problems. Get some exercise and get "some" people! Take sex out of the divorce equation.

XOXO,

~Kimmy

Repeat After Me: "I AM BEAUTIFUL!"

Monday, August 10, 2009

Regardless of what size you are, the first step in your weight-loss journey is self-acceptance.

We are bombarded everyday by the media with unrealistic images of what today's "healthy" woman looks like. Most of these images go through extensive editing and *photoshopped before we get a chance to view them--making many of the average (real) women in America set up unrealistic goals for themselves in an attempt to become what they see in these pictures. Women need to aspire for a body image that is healthy for themselves. We come in ALL different shapes and sizes, and it is important for a woman to appreciate her own body and accept the curves she's been blessed with. Working out and eating healthy can improve your body, but at the end of the day, you cannot change the way your body is naturally shaped. For example, I will never, ever look like Kate Moss....nor would I ever want to. I am curvy. Kate has a thin waif figure. Without tens of thousand of dollars, Kate could never achieve the curves I have, and I will never in this life be that skinny. Guess what! I love my curves! I love 'em! I love 'em! That is the attitude we need to have before we can be successful in achieving our weight-loss goals. We need to love ourselves first. This is especially true for our impressionable young girls.

According to the Office on Women’s Health (Department of Health and Human Services), poor body image can lead to emotional distress, unhealthy dieting habits, eating disorders, and depression. This can definitely cause road bumps in your weight-loss journey. Before you can change your body, you have to like what you see in the mirror NOW.

Here are a few ways you can achieve a healthy and positive body image:

Exercise. Of course! Don't get me wrong; sweating is in no way an indicator of how good a workout you're getting. However, there is nothing like working up a sweat, feeling my muscles stretch and contract, and feeling so accomplished when I'm done. It is a great feeling knowing you've done something good for you--inside/out. Furthermore, each day you repeat this, your muscles look and feel more toned.

Go shopping. Screw that "waiting to buy clothes until I lose my weight" attitude! Find clothes that flatter your body shape NOW. Why do you have to wait to look and feel good? Highlight your strong features to feel sexy in whatever you wear, even workout clothes.

Compliment yourself. Look in the mirror and say out loud, “I am beautiful”. If you still need more encouragement, say "I love you girl." Hearing and saying this out loud can increase your self-esteem.

Accept compliments. How many of us hear “You look nice today!” and respond with "Ugh...no I don't/I look fat/I hate this outfit/I look horrible/I'm having a bad hair day." The next time someone gives you a compliment, simply say, “Thank you”. That small change can help you to focus on the positive, not the negative.

Eat healthy. Cut back on greasy, fatty, foods, and include more lean proteins, complex carbs, fruits and vegetables. Take a daily vitamin as well. This can also help you grow healthy hair, strong nails, and have glowing skin. Don't forget your 8 glasses of water per day. =)

Lastly, and most important, if you don't have a positive body image and accept and be happy with who you see in the mirror now, you'll likely never be happy with any milestone you reach on your weight-loss journey.

*Proof that seeing is NOT believing, unless you see them in person with your own two eyes. The reason I've posted these is to further impress upon you the fact that no one is perfect....at least not without Photoshop. :P

Beyonce after Photoshop:

Beyonce before Photoshop:

Penélope Cruz after Photoshop (they've literally removed a couple ribs):

Penélope Cruz before Photoshop:

Tyra before & after Photoshop:

XOXO,

~Kimmy

Run For Your Life!

Saturday, August 8, 2009

Before I get technical, let me just say (in my experience) running is not only a great physical activity; it's good for the soul. It is a true mind-body-spirit kind of exercise for me...especially when I choose my favorite place to run. I like to take an early drive down to Crown Point (on the Information Center side) and use the trail there. It is the most peaceful experience ever! What makes me most proud is seeing others on their bikes, rollerblades, or on foot like me, enjoying the beautiful SoCal weather while literally increasing the quality of their lives. Whenever I think I'm tired, all I have to do is look west. Just a quick gaze at the serenity, the feel of the ocean breeze on my skin, is enough to re-energize me for another mile. Whether you're walking, jogging, rollerblading, biking or running, finding a place that inspires you during your workout can be a totally ZEN experience.

There are numerous benefits that can be gained from partaking in a rigorous exercise such as running. Some of these benefits can include increase weight-loss, improved cardiovascular health (i.e. a higher fitness level), improved bone health, improved mood, better coordination, increased energy and a more toned appearance. It can be like a total-body-workout (inside/out).

For those that are looking to lose a few pounds, running can be one of the most effective forms of exercise for helping you achieve your goal. That is because running requires a great deal of energy. Guess what! To feed that energy requirement, the body must burn a large number of calories while running. That number is typically much more than you'd burn during less taxing forms of exercise such as walking or yoga. Surprisingly, many runners say they often experience increased energy after a run. Go figure!

There are many psychological benefits to running as well. Runners typically report being happier and feeling less stressed than those who do not run or exercise regularly. I've read that running actually has the ability to alter an individual's moods because hormones, called endorphins, are released while running. These hormones create a sense of euphoria often referred to as a "runner’s high" and can result in an improvement in the runner’s mood. I can attest to having experienced this feeling while running. Many runners have also reported using running as a way to actually alleviate stress.

Lastly, I thought I'd include some tips on form while running. Being a sprinter in college, I was taught to run on my toes. However, if you've ever experience shin splints or, worse, stress-fractures, you know that toes aren't always the safest way to do longer distance running (beyond 200 meters...LOL). The safest way to run, and what is used by most elite runners, is mid-foot running. It requires you to flex the leg upon impact with the surface. This is definitely a learned practice and will take some time to get used to. You basically have to "unlearn" the way you've been running since you were a kid. I've still not mastered this technique. Until I do, I focus on a soft heel-to-toe stride--only because I "run." Using heel-to-toe for jogging is...how do I put this....AWFUL! In fact, I would rather walk if I had to choose between jogging and walking. Jogging, for me, is not an option. It puts a hell of a lot of pressure on your joints and back.

I have a friend who once told me, "You will not find me running unless I'm being chased." If you're not much of a runner, and just can't get into it, that's OK. Everyone has their own preference and that's absolutely fine. There are plenty of other cardiovascular exercises out there that offer similar benefits. I'll discuss those later; this post is for the runners.

Comment!

So how about you? Like running? Why or why not?

Top 5 Fitness Plateau Busters

Sunday, August 2, 2009

Ah the infamous plateau...we've all been there. You've been busting your butt for months, working hard to get more fit or lose weight. Yet, for some odd reason, you suddenly stop losing weight; you're pant size has stayed the same; you just can't seem to run any faster. Don't panic! You've just hit your first plateau...or second...or third. The good news is it doesn't necessarily mean you need to spend more time in the gym or work harder in your routine. In fact, your routine is most likely the culprit.

Here are a few ways to break the cycle and begin to see results again.

Switch it Up

There are a few reasons you want to vary your workouts: avoiding boredom, cross-training to burn more calories and reach new levels of fitness, and avoiding plateaus. If you don't switch it up once in a while, your body will eventually go into cruise control. Basically, your body doesn't have to work as hard to do activities you're used to doing. Try new cardio exercises, or use some free weights instead of machines, do your normal routine backwards, try a group fitness class, take up mountain biking, anything to switch it up. By changing your routine, you will shock and surprise your body--in a good way--and force it to adapt, taking you to new fitness levels.

Eat More

Think about it; as your fitness level goes up, your body's metabolism may increase. Guess what, so will your caloric needs. Sometimes your body is simply crying for more nourishment. If you hit a plateau, just take a week or so to evaluate how much you're eating. You might need to eat a little more than you have in the past in order for your body to continue to increase fitness levels. If you feel hungry more often than you used to, this is a good indicator that you need to eat more to sustain the intensity of your current fitness program. Remember, WHAT you eat is more important than how much or how often you eat.

Vary Your Intensity

Just like varying your activities is important in avoiding or breaking a plateau, alternating intensity of your workouts is just as beneficial. Try planning specific intensities for different days of the week--low, moderate and high-intensity. Additionally, you can vary your intensity during the workout--great for fat burning! One of my favorite type of workouts is interval-training. Try alternating high and low intensity cardio training, perhaps changing every 2-3 minutes. Another great way to incorporate interval training is to switch between resistance training and cardio. Your options are endless.

Take A Vacation From Your Regular Routine

If you've hit a plateau, it could be time for you to take a break. Sometimes your body just needs rest, but that doesn't mean lay around on the couch all day. What you need is an active rest. Take a week off from your regular activities, and instead take some yoga classes or leisurely walks in the park. An active rest can rejuvenate the mind and the body, as well as allow for overworked muscles to rest and rebuild. You'll return to your normal routine refreshed and charged, ready for new challenges.

Get Some Sleep

If you're like me--night owl with a hectic day & evening schedule--you have to force yourself to go to bed. Getting an adequate amount of sleep will allow time for your muscles to recover from exercise--it's when we're asleep that all the awesome changes happen! Try to go for 8 hours to ensure you can come to your next exercise session with a full tank of gas (so to speak). =)

Kimmy's 6-week Wellness Challenge

Thursday, July 30, 2009

Have you guys ever heard of the American Heart Association's 12-week challenge? Well, the basic premise of this event is to make 'lifestyle' changes one step (or one week) at a time. I completely agree with this principle; making major life improvements should start with small changes, so you're more likely to succeed. In fact, I challenge YOU to change you life now, starting today!

Not ready for the AHA's 12-week challenge yet? OK, how about Kimmy's 6-week challenge? Either way, using the following suggestion can help you stay motivated to complete whatever fitness and diet goals you may have.

Let's ALL do this. Find just a few minutes to sit down and write down a list of 6 things in your life that are preventing you from achieving the healthy body that you want and deserve. Be careful to list only those things which you have control over. List them in order from easiest to hardest. Each week, for the next 6 weeks, you will remove/add one of the those things to your "life." The important thing is that you choose things that you can stick to FOR LIFE. Do not choose something that is outrageous for your lifestyle (i.e. never eating bread). PLEASE...you'd be risking your life if you tried to pry my beloved garlic bread out of my hands. There are just some things a girl cannot give up. However, perhaps my goal would be to eat it only once per week. Again, please avoid extreme choices, or choices you have no control over. Also, remember they do not have to be major changes (the smaller the better). Choose things like increasing exercise and cutting back on the wrong foods. Please be detailed in your changes. The more detailed your changes are, the more likely it is you will stick to it.

Additionally, some items in your list may not necessarily be workout or diet specific. Maybe the first change you need in your life is more peace of mind or more YOU time. Sometimes, when your minds not right, it's not easy to take action. Perhaps, your first week will involve a mandatory 30 minutes of meditation or writing in a journal. This process can dramatically improve your stress levels, and you can increase the time as you feel necessary.

Once you complete your 6 weeks, celebrate! You did it! Now, it's time to make a new list. After completing 6 life changes, no matter how small, your views may change. That's why I don't want you to write down too many at one time. As the weeks pass, your changes/challenges will begin to get harder. That's the point....save the hard ones for the bottom of the list (or the next list). If you have to, split the hard ones into several items. OK, enough talk! Here's my first list:

Kimmy's Wellness List:

Week 1

Drink 8 cups of water each day (I've been bad lately).

Week 2

Do my neck stretches for 10 minutes each morning (neck injury; I'm supposed to be doing specific stretches/exercises twice per day...yes, I've been very bad). =)

Week 3

Spend 30 or more minutes at least twice per week to write in a journal or work on my book.

Week 4

Make time to do Bikram Yoga at least once per week (I haven't been in a while, and I miss it terribly).

Week 5

Eat three servings of vegetables per day (I could use more veggies and less fruit in my opinion :P ).

Week 6

Do my neck stretches for 15 minutes each morning.

Notice I listed neck stretches twice. It'll be harder for me to make an extra 5 minutes in the morning to do this, so that's another item for my list. Again, SMALL changes that you can actually stick to. Remember: Be creative and be detailed! Don't forget I am making these changes in addition to continuing the exercise plan I already have and other changes I've made in the past.

I will be checking on your progress throughout each week. Now let's go!!!

"You don't have to be great to get started, but you have to get started to be great."

Monday, July 27, 2009

"You don't have to be great to get started, but you have to get started to be great." -- Les Brown

How do you know your body won't improve beyond what you could ever have imagined if you never workout?

How do you know you can't change your lifestyle--for the better--and get rid of unhealthy habits if you never try?

How do you know you "can't" eat a more healthy, balanced diet if you never allow yourself enough time to get used to it?

How do you know you are "about as flexible as you can get" if you don't stretch?

How do you know you're skin and cell process won't improve beyond your wildest dreams if you aren't drinking 8 glasses of water per day--everyday?

How do you know you won't be more EFFING awesome than you are now if you don't get up and get started???

I know you can do it, but you have to know too. YOU are the person you have to convince before anyone else. Once you do that, you're on your way baby! Now let's go!!! Get started! There's no time like the present.

XOXO,

~Kimmy

GO "D!" - Defend Yourself Against Fitness Saboteurs

Saturday, July 25, 2009

This may come as a shock to you, but there are some people out there that want to ruin your diet and fitness plan. They can be family members, coworkers, your church group, and (in many cases) your closest friends. They're everywhere! They want to prevent you from losing weight and getting in shape, so they don't have to feel guilty about their own unsuccessful attempts at weight-loss. Or maybe their own insecurities and feelings of inadequacy start to surface as they watch you find the strength to make this lifestyle change. Either way, tempting you to "fall off the fitness wagon" means you're normal again, and they can feel good about themselves.

Sometimes it's subconscious and unintentional, and sometimes it's just downright malicious. Some are so conditioned to thinking of you as fat--practically relying on your fatness--that they're terrified at the thought that you might lose weight and actually look better than them. These are the haters that you need to weed out. Yes, I said it! Your health IS more important than a friendship with someone who wants nothing more than to hold you back for their own selfish reasons.

It can often be hard to tell the difference between those who simply don't understand your new found strength and determination and those who actually have ill intentions. No need to get defensive, since some (like Mom) have a tendency to confuse "love" and food. Instead try these tips to help defend yourself against diet saboteurs.

Just say no. Think about it! Does anyone ever offer a recovering alcoholic a drink? In the same sense, you shouldn't have to submit to having fattening foods stuffed down your throat. Just tell them, "No, thanks," and leave it at that. You don't owe an explanation, nor do you need to feel guilty if you choose to avoid someone who’s not helping your cause.

Take it AND leave it. Granted, the thought of wasting food is hard for many of us--especially in our current economic climate. However, that doesn't mean you have to clean the plate at every meal. When you're not hungry anymore, you're done--regardless of what's left on the plate. You should never leave the table feeling gorged and sick.

Keep a food (or "fitness") journal. Now I know some of you are like, "what?" But I really do believe in keeping some sort of fitness journal, even if just to fill the pages with all of the great nutrition facts and exercises you learn about on your journey to total body wellness. I'm not asking you to count your calories at all (something I, personally, despise). What I'd like you to do is use this journal to help you be on the lookout for patterns and situations that trigger your diet downfalls. Write down how you feel after eating certain foods, and where and why you got them. If it was food that made you feel bad, make up your own strategy to avoid it next time you find yourself in that situation. Not only will this help you take charge of your own progress, it may help you recognize people and events that do you in, allowing you to develop ways to deal with them. For example, if you know there will be a bunch of bagels and cream cheese every Friday at work, you might try bringing your own tasty treats on that day. It's much easier to resist those fattening foods when you have your own satisfying snacks.

Recruit people to your cause. You have the power to set up your own support system, by recruiting friends and family. You never know; it could turn out to be a positive social network that will benefit all involved. If no one happens to be interested, join a weight-loss group, perhaps an online forum, or (as I said before) avoid friends--even if only temporarily--who are a negative influence. Making new friends who share the same goals as you do is another way to improve your support system. The more time you spend in your lifestyle change, and the more supportive people you have around you, the stronger you'll get...and the more equipped you'll be to handle those not-so-supportive peeps.

It's OK to ask for help. Try to remember that your diet needs are unique and, to some folks who don't know or understand, weird. Don’t expect your friends and family to automatically know what your diet needs are. You have to tell them! Be fair and reasonable, especially with those you live with. They just might be willing to compromise about what foods are kept and cooked in the house.

Don't get hungry! This in itself can be the worst saboteur out there--hunger. When you're famished, you make irrational diet decisions. I'll say it again--WHEN YOU'RE FAMISHED, YOU MAKE IRRATIONAL DIET DECISIONS. To avoid an event like this, try to eat 5 to 6 small meals a day, depending on how long your days are. I like to think of it as breakfast, lunch, dinner, and two snacks in between. Not only will this greatly increase your metabolism (so you're burning calories even when you're not working out); it will help keep you from getting so hungry that you fall off the wagon. If you get hungry (or crave sugar) at night, try to eat fruit instead of junk food or candy. It's healthier, adds to the recommended daily allowance of fruits & vegetables we all need, often takes away the sugar craving, and--if you actually take your time and enjoy it--can remove the hunger you feel. Another good way to avoid overeating, or eating between meals, is to drink a nice tall glass of water. This will temporarily fill your stomach, easing your hunger. Besides, we should all be getting at least 8 glasses of water per day anyways. ;-)

If all else fails, contact me! I am here for you and want to see you succeed. =)

XOXO,

Kimmy