Archive | Workouts & Routines

Rebounding Exercises – Interesting? Yes! Absolutely!

I have to admit that I had never heard the term “rebounding” (except as relates to basketball) or “rebounding exercises” until last year. Or if I did, I wasn’t really aware of it. I was a bit surprised to figure out that bounding or bouncing on a mini-trampoline is called “rebounding.” Of course it made sense. But it was an “Aha! moment when I (finally) put it together.

Tony Told Me to Do It!

I was attending an Anthony Robbins live event in sunny Southern California, and somewhere around day three, he mentioned the great benefits of rebounding. When I had noticed it earlier in the workbook, I was thinking of ’emotionally rebounding,’ or perhaps even rebounding a basketball (“crashing the boards” – something I’m not close to being capable of). But then, Mr. Robbins pulled out his rebounder from backstage, started bouncing on it and demonstrated how easy it is to use. He told us that he always has a rebounder backstage, and Tony went on to mention some of the many health benefits. Well… I was intrigued!

The Bosu Ball for Starters

Well, I found out that It’s definitely easy to use, and I didn’t even own a rebounder! However, when I got home from the event, all excited about what I learned about rebounding exercises, I realized that I already owned a substitute piece of exercise equipment that might do the trick, at least temporarily. (Note – If you can and do try the following suggestion/concept, be careful, as it probably requires a bit more coordination than a rebounder!) I started to bounce, or rebound, on a Bosu Ball.

A Bosu Ball is essentially a big, half-ball with a flat bottom, that you can stand on to improve your balance – or as I found out, gently bounce on! I think you can imagine that a flat mini-trampoline, an actual rebounder, is probably even easier to use. Because the Bosu Ball is rounded, it targets the outer calf muscles and the outer ankle more than an actual rebounder. But I was just starting to get my bounce on!

Needless to say, an actual rebounder is a better, easier way to go, so be sure to skip my starting step, and go right to what makes sense: a rebounder (aka a mini-trampoline). Some of them even have safety handles if you’re concerned about losing your balance.

Main Benefit – Move the Lymph

Since then, I’ve learned that the body’s lymphatic system doesn’t have its own pump (as opposed to the circulatory system, for example, which has the heart for pumping the blood). Therefore, to keep the lymph moving, we need exercise and movement, or at least deep breathing, which helps move the lymph.

Why is this important? Lymph transports many toxins out of the body, and is like a big, whole-body filtration system. Imagine that stagnation in the body just leaves the lymph stuck where it is, and all those toxins begin to pile up. Not good, certainly in the long run. Well, rebounding exercises help to move the lymph around from head to toe, and keeps the toxin flowing out of your body!

Next time: Mom’s Lymphedema

I recently made the connection between the importance of moving the lymph (easily done via rebounding exercises, by the way) when I was reminded of a struggle my mother faced: a serious lymph condition called lymphedema. Her case was relatively rare, but it really demonstrates the importance of keeping the lymph flowing. I’ll go into more detail on the lymphedema next time. Stay tuned, bounders!

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Calculating Stride Length & Stride Frequency

The following exercise explains how you can calculate the stride length and stride frequency of a runner on a treadmill.

Consider first some definitions of terms:

Stride length: Stride Length corresponds to the horizontal distance between the location of a foot at one point in time (usually the first point of contact with the ground)to the same point of the same foot at the next occurrence of the selected position in the running cycle.

Step: A step corresponds to the horizontal distance between the location of a foot at one point in time (usually the first point of contact with the ground) to the same point of the contra-lateral foot at the next occurrence of the selected position in the running cycle. In essence two steps constitute a stride.

Stride Frequency: Stride frequency corresponds to the number of strides that are completed in a specified time period. The standard unit of measurement is the hertz (Hz) which records the number of cycles per second. Step frequency is the equivalent measure using a step (as defined above) as the core parameter.

Timecode: Time code records the passage of time via the use of a sequence of pairs of numbers separated by colons. e.g. 00:01:15:32. The first pair of numbers represents the number of hours, the second pair the number of minutes, the third pair the number of seconds and the last pair the number of hundredths of a second.

The speed of a runner can be defined as being equal to Stride Length × Stride Frequency

Given the relationship between running velocity, stride length and stride frequency plus a video record (with timecode) of a runner on a treadmill it is a straight forward matter to calculate values for the stride length and stride frequency of a runner at a known speed.

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3 Figure Skating Off Ice Exercises To Improve Your On Ice Performance

Figure skating is a sport that requires more than just grace and artistry. While most non-skaters don’t realize this, pulling off any technical element in skating requires a significant amount of strength and stamina. Awkward positions must be held for extended periods of time, and muscles that most people hardly ever use must be strong in order to execute the jumps, spins, and lifts that impresses the crowd and judges. All figure skaters, regardless of age or ability, should engage in a proper off-ice strength and conditioning program in order to give them the strength and stamina to execute elements, and also to help prevent injuries.

Note: Be sure to check with both your coach, your parents, and your physician before engaging in any off-ice exercise and conditioning program.

Figure skaters looking to build any sort of off-ice conditioning program need to look at their overall objectives in order to put together an overall off-ice program. I would like to suggest three exercises in particular that all off-ice programs should incorporate, and this is for all skaters, including pairs, dance, and freestylers.

1). Bicycle crunches. Like athletes in just about any sport, if a figure skater were to do absolutely nothing else off-ice except ONE thing, then it would have to involve core strength. Your core strength is what allows you to check out of jumps, center your spins, and maintain an erect posture in dance and step sequences. Try doing a twizzle or checking your rotation out of an Axel without core strength — it simply isn’t going to happen.

A study conducted at San Diego State University evaluated over a dozen different abdominal exercises for increasing core strength, and one stood out far and above the rest: The bicycle crunch. To do the bicycle crunch, lie on the floor with your abs engaged and your lower back pressed into the floor (you may have to rotate your pelvis under to achieve this). Put your hands beside your ears (DO NOT pull up on your neck!) and elevate your legs to about a 45 degree angle. Move your legs through a bicycle pedaling motion while simultaneously crunching up in a twisting motion and touching your elbow to your opposite knee.

2). Arabesque exercises. In the worlds of dance, gymnastics, and figure skating, the arabesque position is one of the most common positions you will need to learn to sustain. For figure skaters, this is particularly true when it comes to spirals and camel spins. An arabesque is represented most perfectly by the standard flat blade or edge spiral position of the pre-preliminary and preliminary Moves in the Field tests, with the skating leg held straight, the free leg at or above hip height, and the torso at a 90 degree angle to the skating leg.

To build your flexibility and stamina for holding the arabesque/spiral position, work on the following rotation, to be completed on each foot. Start by holding the arabesque position for one minute while supporting yourself with the wall, then another minute with your leg supported by a partner or half wall, then one minute on your own, then another minute with your arms on the wall again. Rest about 30 seconds between each position. These one minute intervals will be difficult at first, but will improve over time and greatly assist you, especially if you also do ballet or gymnastics.

3). Box jumps. For most spectators of our sports, it’s the jumps that draw the big rounds of applause. If you are a freestyle skater, your jumps are usually your most difficult technical element, and one of the things you spend the most of your training time working on perfecting. Fully rotating your jumps, particularly your doubles, triples and, if you can pull it off, a quad, requires an incredible ability to obtain “hang time” in the air. Getting “hang time” is mainly a matter of being able to vault yourself into the air with incredible power, which itself is a matter of shear strength.

Box jumps are one of the best ways to work on your jumping power and increase your time in the air. A basic box jump is completed by jumping onto an 18 to 24 inch tall wooden box with both feet from a standing position. Exploding up onto the box, and then exploding off the box and back to the ground is the most basic method for working on your jump power. Additional methods of box jumping include jumping up onto one box, then immediately onto another, higher, box, and then back to the ground. There are numerous variations of this exercise, all of which will improve your jumping ability.

These three exercises in and of themselves comprise the most basic off-ice training program possible. Of course, as with any athlete, eating right, getting enough sleep, and a basic cardio program are also of benefit to all skaters.

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Tips On How To Attract A Scorpio Man

Are you hoping to get into a relationship with a Scorpio? It is not going to be easy unless you’re aware of what works and how to go about it. Many people are attracted to Scorpio’s and are never able to make things work, and it stems from not understanding how to pursue such people in the first place.

Let’s take a look at some of the tips that are going to make sure the Scorpio you’re in love with is attracted to you.

Defining Scorpio Men:

Before anything else, you want to understand what Scorpio men are like. This is going to help build the foundation for the rest of your approach and how you earn their trust.

The common personality traits include:

1) Intensity

2) Resourcefulness

3) Loyalty

4) Seriousness

These are the qualities you’re going to notice in a man such as this, and it will become evident in a hurry. They will carry these traits with them all the time, and it’s going to show whenever you interact with them.

So, what do you do to attract them and woo them?

1) Don’t Lie

The first thing you want to ensure isn’t happening is lying. If you’re honest, they’re going to respect you a lot more, and it’s going to do a lot for you in the long-run.

If you lie, they will see it.

They know when a person is lying, and you are not going to get past their sensors.

Make sure you are not playing with fire in such a manner as it won’t end well!

2) Share Emotional Secrets

Too many people don’t do this, and that is where you can lose out when it comes to Scorpio’s. This doesn’t mean you spill everything in one conversation but let them into your mind a bit.

This is going to illustrate to them that you also care about loyalty and trust.

Remember, this is one of their major character traits as they love loyalty and pay attention to it from the people around them.

3) Provide Your Full Attention

Don’t start to ignore them or think they won’t notice if you zone out a bit. Everybody is prone to doing this sometimes, but with Scorpio’s, you’re playing with fire, and it won’t be an attractive quality in their eyes at all.

They’re going to see right past it, and that is not something you want.

Look to provide your full attention to them when they’re speaking as that is going to resonate with them a lot more and it will do a lot for you in the long-term.

Those who pay attention tend to win the hearts of Scorpio’s, and this is seen all the time.

With these tips, you are going to attract the man of your dreams in no time, and they won’t know what hit them. Yes, these are the tips that work, and you have to take advantage of them if you are serious about getting into a proper relationship and seeing how things work out.

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Boosting Penis Performance by Tapping the Power of Antioxidants

Men who slept their way through biology class may only have a passing understanding of how the human body works. For example, they may know that an erection develops when the penis fills with blood, but they may not know how the way they eat and the supplements they use could support that blood flow and lead to a more satisfying sexual experience. Thankfully, there’s no need to return to the classroom in order to understand how to perform proper penis care. Just learning more about antioxidants may do the trick.

Chemical Reactions

A series of tiny reactions take place inside every cell of the body on a regular basis. In most cases, these reactions are quite tidy: One cell takes electrons while another cell gives up electrons. At times, however, these trades can go haywire and cells can leave a spare electron behind. Sometimes, too, the body is bombarded with damage from the air a man breathes and the chemicals he takes in. This damage can also lead to cells with spare electrons.

These unstable cells with spare parts are known as free radicals, and they can gobble up nutrition and leave a man’s body depleted of the nutrients he needs during an erection. Specifically, free radicals can deplete levels of nitric oxide in the blood. Without this chemical, a man might have difficulty achieving a strong erection that lasts and lasts. Additionally, with too many free radicals, the skin of the penis can take on a shriveled, unhealthy appearance.

An antioxidant is a substance that can eliminate these free radicals by removing their excess electrons. The chemistry is complicated and time-consuming, but in essence, these cells work a little like the cleanup crew after a party, reducing the damage and allowing the area to function as it’s intended to function. For men, this means penis cells that fill up with blood as they should, as well as skin cells that look perky and healthy.

Three ways to Tap into the Power of Antioxidants

1. Natural foods – Many antioxidants can be found in natural foods, including:

  • Berries
  • Broccoli
  • Apricots
  • Prunes
  • Onions
  • Cantaloupe

These fresh fruits and vegetable sources can easily be sprinkled into the daily diet of almost any man, and loading up the plate with elements like this might also help guys to shed a few unwanted pounds of belly fat, and this might also be an excellent way to improve penis health. But eating right might not be the only way a man can boost his antioxidant quotient.

2. Supplements – In a perfect world, fruits and vegetables would taste great, cost little and grow abundantly all year through. Unfortunately, some people find the taste of the items in this food group to be just awful, and they may find it hard to access fresh produce in the dead of winter in the big city. People like this don’t need to sacrifice their health due to circumstance, but they might need to try artificial means to get the help they need.

Multivitamins often contain antioxidant ingredients such as zinc, selenium and Vitamin C. These little pills are easy to swallow, and they make a nice accompaniment for a morning cup of coffee. Those who want to specifically help their penile tissue, however, might consider adding another item to their penis-health checklist.

3. Topical creams – A penis health creme (health professionals recommend Man1 Man Oil) contains antioxidant ingredients that are vital for healthy cellular function, and applying a topical cream can make for quick absorption into starved tissues. The nutrition goes right where its placed, instead of traveling throughout the body first, and putting a product like this on is also a bit of a treat. Penis health cremes also tend to contain elements that soften and soothe penile skin, and this can also help to improve both appearance and performance.

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Natural Treatment For Rosacea – Top Tips to Treat Your Rosacea Naturally and Safely

Have you been looking for the best natural treatment for Rosacea?

If you answered Yes, then keep reading. Below you will find easy,simple and PROVEN everyday things you can do which will naturally allow you to reduce your Rosacea.

As a sufferer of Rosacea you will know that it is very difficult to treat this disease with conventional medicine as the options available are not satisfactory. Antibiotics long term can effect your immune system and laser and light therapy are expensive and not totally effective. Steroid treatment can cause dependency and is NOT recommended

There has been more success with Natural treatment for Rosacea when followed correctly as it is not riddled with nasty side effects and harmful to the body.

Rosacea in most people is characterised by flare ups that come and go. These flare ups or aggravated Rosacea is caused by certain “triggers”

The most effective start for natural treatment is to LIMIT and avoid these triggers.

So before you know what to limit, you need to find out what causes your flare ups. Keep a diary which records what you have eaten or done that day and how your rosacea is. After a few weeks you will see patterns appearing and be able to pinpoint what is causing your Rosacea to get worse.

Triggers of Rosacea are different for different people. This is because everybody is built differently

There are some triggers which are more common in people With Rosacea. You can look out for these and see if they are your triggers. If they are, there are some tips below you can follow to avoid them

#1 Natural treatment or Rosacea

Reducing YOUR Triggers


Sun Exposure, Hot Weather, Humidity,cold and wind have all been identified as causing flare up in some people who suffer from Rosacea.

Here are some coping Strategies you can use if this effects you

  1. Always protect your face from the Sun – wear a Hat and Sunscreen. The higher the SPF the better, but at least wear 15. And wear this year round. As sunscreen can also irritate the skin, It is better to use one for Children or ones found in the natural health shop. It is also wise to avoid mid day sun when it is most intense ( 10 am till 2pm). If you are in the heat, make sure you keep your body temperature as low as possible by drinking water with Ice and staying in shaded locations with fans or air conditioning.
  2. Another great idea is to get yourself a hand held fan which you can direct to your face.
  3. In the cold you can protect your face by covering it with a scarf and hat.


Stress and stressful situations are a very common reason for flare ups. The good thing about this, is that if you recognize that this is one of your triggers, you can use stress management to reduce your Rosacea like

  1. Eating healthy and doing moderate exercise. When your body is fitter, you are more easily able to deal with stress. So give your body the nutrients you need.
  2. Sleep well for at least 7 – 8 hours. When you have sleep deprivation, your body releases stress hormones which cause you to feel stress even with minor things
  3. Meditate if you can. Learn how to still your mind so that your body can repair and rejuvenate. In these days where noise is everywhere, your mind never gets any peace. In fact most people in the modern world feel uncomfortable when it is quiet and look for some ways ( TV, Radio, telephone etc) to fill it. This never allows the mind to be still and relax. It is in these times of stillness that your mind rejuvenates and repairs. This used to happen when we were asleep but now that there are sounds everywhere, the brain is processing all these sounds and not allowing you to be as relaxed as possible. If you are serious about naturally treating your Rosacea, you will take this seriously.
  4. Use this visualization technique – sit in a quiet place where you will not be disturbed and think of a very relaxing time or scene that you remember. If you do not have one then make one up. Think of this and actually imagine you are there in the scene feeling its peace and tranquility
  5. Say the word “tranquility” and “serenity” throughout the day to allow the feeling of these words to go through you. Your mind will think of the meaning of these words and give you these feelings.
  6. When you are in a times of stress or situations where it is not possible to stay relaxed, take in some deep breaths and count to 10. Realize that you have probably been through worse and survived. Therefore you will survive again.


Now this is quite a paradox. As every one says exercise is great for the body and your health. Yes it is but when you overdo it or do it quite intensely, you can create lactic acid in the body and also heats your face up.

The Good news is that you can reduce the acid and irritation by managing your work out

  1. Work out when it is cooler in the day ( so early mornings or early evening are good)
  2. Work out for shorter intervals more frequently during the day. It has been found that 2 fifteen minute workouts are just as good as a half an hour work out
  3. If you are working out indoors put a fan or open the window to cool the room
  4. Keep a damp towel or a water spray so you can keep cooling your face and neck
  5. Choose low intensity exercises like walking or swimming and aqua aerobics as long as the chlorine does not irritate your skin
  6. Drink cold water to keep your body temperature low by drinking cold water and chewing ice chips

Certain Foods and Drink

Certain foods have been reported by people who have Rosacea to cause irritation and aggravated flare ups. Check if these are your triggers…

  1. Steaming hot tea, coffee and beverages – if you must drink them, do so at a lower temperature and less often. Coffee also causes your body stress and dehydration, both really bad for people with
  2. Alcohol – try to reduce or totally cut out
  3. Food which are high in Histamine or cause your body to create Histamine. Histamine causes an allergic reaction which effects the face and the eyes, so for Rosacea sufferers, this can be quite a problem. This does not mean that you have to avoid these foods forever, but just until your body balances and your body can cope with some extra stress. Here is the list

Histamine-Rich Foods:

• Alcoholic beverages, especially beer and wine.

• Anchovies

• Avocados

• Cheeses, especially aged or fermented cheese, such as parmesan, blue and Roquefort.

• Cider and home-made root beer.

• Dried fruits such as apricots, dates, prunes, figs and raisins (you may be able to eat these fruits – without reaction – if the fruit is thoroughly washed).

• Eggplant

• Fermented foods, such as pickled or smoked meats, sauerkraut, etc.

• Mackerel

• Mushrooms

• Processed meats – sausage, hot dogs, salami, etc.

• Sardines

• Smoked fish – herring, sardines, etc.

• Sour cream, sour milk, buttermilk, yogurt – especially if not fresh.

• Soured breads, such as pumpernickel, coffee cakes and other foods made with large amounts of yeast.

• Spinach, tomatoes

• Vinegar or vinegar-containing foods, such as mayonnaise, salad dressing, ketchup, chili sauce, pickles, pickled beets, relishes, olives.

• Yogurt

Histamine-Releasing Foods:

• Alcohol

• Bananas

• Chocolate

• Eggs

• Fish

• Milk

• Papayas

• Pineapple

• Shellfish

• Strawberries

• Tomatoes

If you need to eat food containing Histamine, you can occasionally take an anti-histamine 2 hours before a meal can reduce the effects

Your skin care and bathing routine

Your skincare and bathing routine can really trigger your Rosacea

  1. Monitor your Skin care products such as astringents,soaps,perfume, moisturizer,shaving cream, hairsprays and sunscreen
  2. Steer clear of ingredients that sting or burn like witch hazel, menthol, peppermint, eucalyptus oil or clove oil
  3. Avoid hot water, hot tubs and sauna Take a shower that is warm.
  4. Change your towels daily. Wash your towels ( preferably with Clorox) to avoid adult acne causing bacteria to grow and spread.
  5. Use natural mild soap. You can get these from natural health shops. Always blot your face dry, never scrub your face.
  6. Do not use razors on your face. Men should use an electric shaver as it is more gentle

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How To Get a Bigger Penis Naturally? I Naturally Make My Penis Larger In Just a Few Weeks!

Have you been searching for how to get a bigger penis? If yes then search no more because if you can take action today, for example, you should start to see and feel an increase in your penis length and girth by two weeks from today latest. Your size gains will come fast and they will keep coming steadily until you reach your target size, at which point you can stop doing penis enlargement. Everything you gain will be permanent and you will never lose it if you follow the guides that penis advantage teaches.

It has been a question lots of men have asked, how can I make my penis bigger? Many people have asked this question but the right answer to the question has not been forthcoming. It’s a question that plagued me from the moment I realized that mine was a tad smaller than most of my friends. It never crossed my mind that I could get a bigger penis naturally until I discovered natural penis enlargement techniques that helped my penis grow larger doing some exercise consistently.

So, even if your penis is around 4 inches or you have the average size (The average size is usually about 5.1 – 5.8 inches), I want to share with you a method that you can utilize to make your penis bigger naturally.

How to Naturally Make Your Penis Bigger Using Your Hands

Yes, like I just mentioned I want to share with you how to get a bigger penis naturally using exercises that only your hands are needed to swing into action. Please be informed that the result is not something that you will start seeing in 2 days or in a week because it is not an overnight method.

There is a process in your body known as tissue renewal. If you put some amount of pressure on your penis tissues, your penile chamber can actually grow new tissues.

=> One of the methods to naturally make your penis bigger is Jelqing: The Jelq is and will always be one of the most beneficial penis exercises around to get a bigger penis. If penile exercise interests you, then Jelqing should be one of the many exercises in your arsenal.

=> The Squeeze Method: Once the length is under control with a Jelqing exercise or some other exercise it is time to look towards the girth issue. Penis girth issues are some of the biggest sexual relationship topics these days as lots of women even swear by the fact that they wouldn’t care if their husbands or boyfriends were 4 inches long provided that they were 4 inches wide! Wouldn’t that be nice to be 4 inches wide?

Is Natural Penis Enlargement a Safe Process to Make My Penis Larger?

Yes! It is 100% safe when done carefully and without mistake. Unlike with surgery, there are no long-term or even short-term injury risks and you will never feel any pain or discomfort. Your penis will become even more healthy and functional as well as much larger and thicker. The only thing is to learn how to do it the right way so that you don’t cause trouble for yourself.

How exercises can help you obtain a big penis? Well, it is ideal that you keep on exercising your muscles. The more toned they are, the better they will perform, and the longer they will stay in shape. But the gains from increased size of the chambers – if you do decide to stop exercising – are there to stay.

What happen is, to get a bigger penis naturally; you will be stimulating the corpora cavernosa to produce new cells via exercise. Exercise encourages better and more blood to flow into the corpora cavernosa and this encourages new cells to form, adding length and adding girth to your penis. This is what makes exercise so effective to make your penis grow bigger naturally.

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Combine Exercise, Stretching and Kama Sutra and You Get ExerSutra

My wife and I were making love one night, nothing was feeling good, it was stale, boring, average and just so routine. After we rushed through it and cleaned up, I asked her how I was performing. Well she loved that I used my hands and tongue to caress her body but other than that I was failure. She then asked me what I felt about her performance. I was a bit mad from what she said so I just blasted out “Well to be honest its getting really boring!”

After a three-day fight, lousy make-up sex and then a 3 hour talk we both decided to change our lifestyle so we can improve not only our sex life but our relationship as well. Let’s face it, sex brings us closer together with our significant other. You bond intimately and emotionally. A healthy sex life also leads to more confidence and less stress when handling your day-to-day business. When I have a great love making session I tend to wake up the next day refreshed, focused and ready to take on the day.

So what plan was put into motion to save our relationship and bring back the passion? Well for starters we stopped eating fast food, restaurants and stopped drinking soda cold turkey. We started going to the gym every night. We even started having sex every night. Sure we were losing weight, getting healthier and had more energy for sex, but sex was still the same as before. What were we doing wrong?

Well after another two months of trying to improve our sex life I stopped mid sex one night and told her to stop. My right leg was cramping and all I could think about was the pain in my leg! It was killing my motivation and focus and I was having a hard time keeping a solid erection. She admitted that me not being fully hard was also making her think that I was not into her and that was all she could think about.

My wife knows I love her and I know she loves me. We were getting in better shape and we were rediscovering our sexual attraction for each other but that wasn’t the issue. I told her that I think we need to try more positions until we find one that works for both of us. We must have went through ten different kama sutra books before we gave up. These positions were hard! I was not a professional porn start and neither was she. How can they have an orgasm when it feels like you are working out, not having sex?!

Finally one day I was searching the internet for sexual exercising and I came across this poorly designed website called ExerSutra. I thought, you know what, I am going to give this a shot. The webpage talked about combining exercising, stretching and balance into your sexual positions. This made sense to me because even though we were jogging everyday at the gym and building more endurance, we were still cramping and having sex was uncomfortable and we couldn’t stay in the same position for more than two minutes without having to switch.

ExerSutra was a cheap guide that combined exercising methods to achieve more endurance for the advanced sexual positions with stretching techniques so you are not cramping up. I have to say I was blown away and my eyes were opened! I was so exciting that I called in sick to work the next day just to read this guide. I was practicing stretching all day and when my wife got home, I attacked her with my new found knowledge. I threw her on the bed and went to town. I couldn’t believe how long I was lasting. No cramps. No balance issues. She was also loving it, just laying there getting pleasured. For the first time in 8 months we shared a mutual orgasm.

She asked me where that came from, and I showed her ExerSutra. We immediately changed up our workout routines to include more strength training that targeted the muscle groups more commonly used during intercourse. We stretched before and after our work out and also before and after sex! The night she pulled off a reverse cowgirl and we went for 18 minutes straight in one position was the night I laid in bed with the biggest smirk on my face. I was man.

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How a Personal Fitness Trainer Assists You in Realizing Your Workout Goals

Today, there’s a plethora of advice on the web and in print concerning exercise and weight-loss. Sometimes the amount of information is overwhelming and even contradictory. This makes it difficult to start and maintain a proper exercise program. Using a personal fitness trainer is one way to engage in a structured training program that produces results.

A certified professional first considers your current level of fitness. They consult with you so they understand what you want to achieve. Individuals have different outcomes that they wish to attain in a training program.

Is your goal to lose fifteen pounds? Do you want to build up your cardio-vascular health for more stamina? Do you want to build strength to be able to enter a 10K run in your community in the future? Your personal fitness trainer will work with you to help you achieve your specific goals. Here’s 5 ways they assist you, onward to workout success:

1. They Help You Feel Comfortable with the Idea of Exercise

Let’s face it, many people fear undertaking any kind of strenuous physical activity. This is especially true in this digital age, where we often find ourselves sedentary, slaves to TVs and PCs. A personal fitness trainer educates you on the importance of an organized program.

A personal fitness trainer calms your fears by showing you their system for gradually increasing the intensity of your workouts. They don’t toss you into the fire of extreme workouts. They know that this will overwhelm you both mentally and physically. Therefore, they ease you into an enjoyable program and step-by-step you find you experience progress. This encourages you to carry on with your program.

2. They Assist You through Applying Proven Techniques Garnered From Their Experience

Hiring a proven personal fitness trainer means receiving dual benefits. First, the trainer extends to you the knowledge they gained from their personal study. A professional in this field goes through a certification process from a nationally recognized organization. This means they work to meet the strict requirements of the organization.

They meet these requirements through researching, studying and understanding the fitness discipline. Consequently, you gain the benefit of their theoretical and practical study. They impart to you the latest information, techniques and methods as concerns workouts, diet, and such.

The second benefit you receive is the knowledge that the personal fitness trainer gains from working with various people. They may have worked with someone who has the same or similar goals as you. They can share this person’s successes with you, to spur you on to success as well.

3. They Assist You by Conforming to Your Schedule

A good personal fitness trainer committed to your needs, accommodates your busy schedule. They realize that work and family responsibilities often make getting to a session at the same time each week difficult. Focusing on your success, and wanting you to maintain your program, they adapt their schedule to yours. They work with your sometimes-hectic schedule and can plan training sessions at your work, home, or a private training studio.

4. They Assist You by Ensuring You Receive Value for Your Money Each Workout

A personal fitness trainer has a job to do and they don’t waste time on inessentials. They know that each session must have a purpose. They work to ensure you attain the objective of each session. This allows you to progress steadily in your program, each session building on the one prior.

You’re paying hard-earned dollars for your fitness program. The best trainers know this and always tailor exercise routines so that your body adapts to progressively more difficult routines. Through their determination each session, you find you make headway in building strength, endurance, muscle, and lose weight as needed.

5. They Help You Achieve Multiple Fitness Goals

A qualified personal fitness trainer helps you work on different goals simultaneously. In one training session, in any given week, they may work to help you tone abdominal muscles. During that same session, they may have you build up your lungpower with some intense treadmill work. On top of that, that session may include stretching routines for greater flexibility.

A personal fitness trainer encourages open dialogue. They know that you must trust their expertise, for the relationship to produce desired results. It’s a symbiotic relationship. Your trainer is someone you will work closely with, possibly for many years.

Finding a good personal fitness trainer committed to you is certainly beneficial. You have someone knowledgeable keeping you focused on your goals. You also have a motivator, who inspires you on those days when you feel like you can’t go on. Take the time to find that “just right” trainer, and reap the many rewards that an expert in the field provides you.

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Workout Tips to Help Avoid Penis Pain

Staying in shape can be tough, especially when delicate penis skin pays the price for all that sweaty action. While strenuous workouts are a great way to lose extra pounds, keep the heart healthy and encourage better overall health, a man should keep good penis care in mind before he hits the gym. A chafed penis is often an unfortunate side effect of all that great exercise, and penis pain might also be a result. Understanding how to prevent both is a surefire way to keep good health all around – for the penis and the rest of the body.

Workout tips for avoiding penis pain

When all a guy wants is a heart-pounding workout, the last thing he wants to deal with is a chafed penis after the fact. The good news is that with some careful prep, a man can avoid the penis pain that might occur after a long day at the gym. Here’s how.

1. Trim things up down there. For most men, the thatch of hair between the legs is rather wiry and rough. This means that the delicate penis skin is constantly rubbing against it. Besides that, hair can trap moisture, which can lead to rank penis odor after a powerful workout. A quick trim is the answer. Use scissors instead of a razor – though a razor might get things perfectly neat down there, a little bit of hair is actually softer at the tips, which means less irritation on the delicate skin.

2. Use lubricants or powder. Depending upon the exercise a man undertakes, he might want to try keeping things either slicker or drier. Lubricants are great for those who run long distances or do otherwise strenuous cardio activities, as they allow the penis and surrounding skin to slip and slide against each other. This reduces friction, which in turn lessens penis pain and irritation. On the other hand, using powder keeps things dry and prevents skin from ‘sticking’ together. This might be helpful for those who get their kicks from rigorous strength training.

3. Wear the best shorts. Though there are numerous options for workout shorts, from the very loose ‘basketball’ shorts to the ultra-tight ‘biking’ shorts, a man should look at the materials to make his decision. Cotton clothing, though quite comfortable most of the time, can bunch up during exercise and lead to a chafed penis. Polyester traps heat and moisture, leading to a serious odor situation. A man should look for a wicking material that promises to pull the moisture from the skin. He should also choose shorts that support the boys as much as possible while allowing for freedom of movement.

4. Clean very thoroughly afterward. There is nothing like a pool of sweat to make a man feel less than fresh. In fact, the scent that emanates from the penis after a good workout can be enough to make any man cringe. Washing away all that sweat and following it with a careful towel-drying can help alleviate the issues of penis chafing. A man should do this every single time he works out. If he doesn’t, he’s inviting eventual penis irritation, redness and pain.

Follow up the right way

A man who has followed these instructions can rest assured he will have a minimum of penis pain from chafing, irritation and the like. But there is one other step he must take on a daily basis, and that’s the application of a specially formulated penis health crème (health professionals recommend Man 1 Man Oil, which is clinically proven mild and safe for skin). A man should look for a crème that contains numerous vitamins and nutrients, as well as vitamin E, known for keeping skin supple. A Shea butter base can also help ensure a man’s penis skin is as comfortable and chafing-free as possible.

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