1. Coregasm? Exercise Can Lead to Female Orgasm and Sexual Pleasure

    Findings from a first-of-its-kind study by Indiana University researchers confirm anecdotal evidence that exercise — absent sex or fantasies — can lead to female orgasm.

    While the findings are new, reports of this phenomenon, sometimes called“coregasm” because of its association with exercises for core abdominal muscles, have circulated in the media for years, said Debby Herbenick, co-director of the Center for Sexual Health Promotion in IU’s School of Health, Physical Education and Recreation. In addition to being a researcher, Herbenick is a widely read advice columnist and book author.

    “The most common exercises associated with exercise-induced orgasm were abdominal exercises, climbing poles or ropes, biking/spinning and weight lifting,” Herbenick said. “These data are interesting because they suggest that orgasm is not necessarily a sexual event, and they may also teach us more about the bodily processes underlying women’s experiences of orgasm.”

    The findings are published in a special issue of Sexual and Relationship Therapy, a peer-reviewed journal in the area of sex therapy and sexual health. Co-author is J. Dennis Fortenberry, M.D., professor at the IU School of Medicine and Center for Sexual Health Promotion affiliate.

    The results are based on surveys administered online to 124 women who reported experiencing exercise-induced orgasms (EIO) and 246 women who experienced exercise-induced sexual pleasure (EISP). The women ranged in age from 18 to 63. Most were in a relationship or married, and about 69 percent identified themselves as heterosexual.

    Here are some key findings:

    About 40 percent of women who had experienced EIO and EISP had done so on more than 10 occasions.

    Most of the women in the EIO group reported feeling some degree of self-consciousness when exercising in public places, with about 20 percent reporting they could not control their experience.

    Most women reporting EIO said they were not fantasizing sexually or thinking about anyone they were attracted to during their experiences.

    Diverse types of physical exercise were associated with EIO and EISP. Of the EIO group, 51.4 percent reported experiencing an orgasm in connection with abdominal exercises within the previous 90 days. Others reported experiencing orgasm in connection to such exercises as weight lifting (26.5 percent), yoga (20 percent), bicycling (15.8), running (13.2 percent) and walking/hiking (9.6 percent).

    In open-ended responses, ab exercises were particularly associated with the “captain’s chair,” which consists of a rack with padded arm rests and back support that allows the legs to hang free. The goal is to repeatedly lift the knees toward the che

    st or toward a 90-degree angle with the body.

    Herbenick sai

    d that the mechanisms behind exercise-induced orgasm and exercise-induced sexual pleasure remain unclear and, in future research, they hope to learn more about triggers for both. She also said that study findings may help women who experience EIO/EISP feel more

    normal a

    bout their experiences or put them into context. Herbenick cautioned that it is not yet known whether such exercises can improve women’s sexual experiences. “It may be that exercise — which is already known to have significant benefits to health and well-being — has the potential to enhance women’s sexual lives as well.”

    The study did not determine how common it is for women to experience exercise-induced orgasm or exercise-induced sexual pleasure. But the authors note that it took only five weeks to recruit the 370 women who experienced the phenomenon, suggesting it is not rare.

    “Magazines and blogs have long highlighted cases of what they sometimes call ‘coregasms,’” Herbenick said. “But aside from early reports by Kinsey and colleagues, this is an area of women’s sexual health research that has been largely ignored over the past six decades.”

    Courtesy of: Science Daily News/Fitness

  2. This is a quick, easy recipe that is not only delicious but great for you as well! Takes about 5 minutes to make! A great, healthy staple for any healthy diet! Let me know what you think!
 
4 medium ripe tomatoes, sliced
1/4 cup red onion, chopped
2 tbsp extra virgin olive oil
8 kalamata olives
fresh basil, sliced
kosher salt and fresh pepper
Directions:In a bowl combine onions, olive oil, salt and pepper. Let it marinate about 5-10 minutes. Slice the tomatoes and arrange on a plate. Pour olive oil and onions on top and season with additional salt and pepper. Top with fresh basil. Divide equally in 4 plates.
    High Res

    This is a quick, easy recipe that is not only delicious but great for you as well! Takes about 5 minutes to make! A great, healthy staple for any healthy diet! Let me know what you think!

    • 4 medium ripe tomatoes, sliced
    • 1/4 cup red onion, chopped
    • 2 tbsp extra virgin olive oil
    • 8 kalamata olives
    • fresh basil, sliced
    • kosher salt and fresh pepper


    Directions:

    In a bowl combine onions, olive oil, salt and pepper. Let it marinate about 5-10 minutes. Slice the tomatoes and arrange on a plate. Pour olive oil and onions on top and season with additional salt and pepper. Top with fresh basil. Divide equally in 4 plates.

  3. 10 Reasons woman need to lift weights:
1.     Burn more fat
2.     Change body shape
3.     Boost metabolism
4.     Get stronger and become more confident
5.     Build strong bones
6.     Fight depression
7.     Improve sport fitness
8.     Reduce injuries and arthritis
9.     Heart health
10.  Defend against diabetes
 
    High Res

    10 Reasons woman need to lift weights:

    1.     Burn more fat

    2.     Change body shape

    3.     Boost metabolism

    4.     Get stronger and become more confident

    5.     Build strong bones

    6.     Fight depression

    7.     Improve sport fitness

    8.     Reduce injuries and arthritis

    9.     Heart health

    10.  Defend against diabetes

     

  4. People that know me know that I am very particular about not only the foods that I put into my body but also the products I use on my skin.  There are so many unnecessary added chemicals and preservatives in our skin care products, I try to avoid them as often as I can. I have found that making my own products is a great way of knowing exactly what goes into  them and its also a lot of fun!… Here is simple recipe for a coffee body scrub.
Research suggests that caffeine applied to the skin will work like a natural sunscreen. While the topic of caffeine applied to the skin remains to be researched the facts so far are interesting none-the-less. 
Coffee can help reduce the appearance of cellulite, tighten skin and reduce redness and irritation.
Start with pre-brewed coffee grounds. (If you’re not a coffee drinker, ask your friends to save their grounds for you.)
Ingredients:
• 1 cup coffee grounds
• 3 tablespoons honey 
• 3 tablespoons coconut oil or Almond oil
• 10 drops of vanilla extract
• 1 tsp. ground cinnamon
Stir well.
When you’re ready for your coffee body scrub, lay down a towel or non-skid mat. Coffee body scrubs get slippery. Wet yourself with warm water, and then turn off the shower.
This recipe incorporates the benefits of coffee body scrub, with the antibacterial action of honey, the antibacterial and anti-fungal action of coconut cream, and the antioxidants of cocoa, to impart glowing, healthy skin!

    People that know me know that I am very particular about not only the foods that I put into my body but also the products I use on my skin.  There are so many unnecessary added chemicals and preservatives in our skin care products, I try to avoid them as often as I can. I have found that making my own products is a great way of knowing exactly what goes into  them and its also a lot of fun!… Here is simple recipe for a coffee body scrub.

    Research suggests that caffeine applied to the skin will work like a natural sunscreen. While the topic of caffeine applied to the skin remains to be researched the facts so far are interesting none-the-less.

    Coffee can help reduce the appearance of cellulite, tighten skin and reduce redness and irritation.

    Start with pre-brewed coffee grounds. (If you’re not a coffee drinker, ask your friends to save their grounds for you.)

    Ingredients:

    • 1 cup coffee grounds

    • 3 tablespoons honey

    • 3 tablespoons coconut oil or Almond oil

    • 10 drops of vanilla extract

    • 1 tsp. ground cinnamon

    Stir well.

    When you’re ready for your coffee body scrub, lay down a towel or non-skid mat. Coffee body scrubs get slippery. Wet yourself with warm water, and then turn off the shower.

    This recipe incorporates the benefits of coffee body scrub, with the antibacterial action of honey, the antibacterial and anti-fungal action of coconut cream, and the antioxidants of cocoa, to impart glowing, healthy skin!

  5. The best core-strengthening move out there:
Planking is the most effective total core-strengthening move you can do.  Proper form is key when planking correctly.
Steps to plank correctly:
-       Prop yourself up on your elbows and toes, your torso and pelvis should be lifted so that your body is in a perfect horizontal line. 
-       Engage your pelvic floor, the easiest way to describe this is to hold your pee! 
-       Once in your plank squeeze your butt muscles together and keep that belly pulled in strong.
-       Tuck your chin and press back through your heels to ensure a long spine.
-       Hold for as long as you can keep this correct form
Once you’ve mastered the foundations of the plank you can try some different variation here are 10 different planks to try…
1.     Hip lift and tuck
2.     Alternating single leg lift
3.     Boxer Push-ups- elbow plank to full push-up
4.     Wall tap plank
5.     Knee tap plank
6.     Side plank with hip up
7.     Side plank with rotation
8.     Elbow plank to alternating side plank
9.     Any variation of a plank with feet on the bosu ball
10.   TRX suspended plank 
The options are limitless, so get creative… feel free to share your favorite version of the plank with us.
    High Res

    The best core-strengthening move out there:

    Planking is the most effective total core-strengthening move you can do.  Proper form is key when planking correctly.

    Steps to plank correctly:

    -       Prop yourself up on your elbows and toes, your torso and pelvis should be lifted so that your body is in a perfect horizontal line.

    -       Engage your pelvic floor, the easiest way to describe this is to hold your pee!

    -       Once in your plank squeeze your butt muscles together and keep that belly pulled in strong.

    -       Tuck your chin and press back through your heels to ensure a long spine.

    -       Hold for as long as you can keep this correct form

    Once you’ve mastered the foundations of the plank you can try some different variation here are 10 different planks to try…

    1.     Hip lift and tuck

    2.     Alternating single leg lift

    3.     Boxer Push-ups- elbow plank to full push-up

    4.     Wall tap plank

    5.     Knee tap plank

    6.     Side plank with hip up

    7.     Side plank with rotation

    8.     Elbow plank to alternating side plank

    9.     Any variation of a plank with feet on the bosu ball

    10.   TRX suspended plank

    The options are limitless, so get creative… feel free to share your favorite version of the plank with us.

  6. 
 
10 Tips to help you reach your fitness goals and have fun while doing it:
1.     Set specific goals- make a list of long-term goals and a separate list of short-term goals.  Each week choose 2 short-term goals to focus on.  
2.     Be realistic about what you can accomplish in a specific amount of time.
3.     Take baseline measurements- if your working with a trainer, have them take your body-fat measurements otherwise a few girth measurements with help you track progress.
4.     Change up your routine as often as you can. Try out a new workout class; switch up your cardio… variety will keep your body from hitting a plateau. 
5.     Plan your workouts ahead of time to keep you focused once you hit the gym.
6.     Keep a “wellness log”- write down what you eat and when, your workout times, whether you did cardio or weights, how many hours of sleep you got,  your level of stress, etc…try to make it as detailed as you can.  
7.     Find a workout buddy that will be a positive influence, rid yourself of those workout partners that bring you down.
8.     Listen to your body- if it’s telling you it needs a day off from working out then take a day off and let your muscles recover!
9.     If you’re confused about what to do in the gym or have hit a plateau don’t hesitate to hire a personal trainer or nutritionist.  Just make sure to do a little research to find the right match for you.
10.  Most importantly, have fun with your workouts… some days will always be better then others but a good attitude goes a long way.

    10 Tips to help you reach your fitness goals and have fun while doing it:

    1.     Set specific goals- make a list of long-term goals and a separate list of short-term goals.  Each week choose 2 short-term goals to focus on.  

    2.     Be realistic about what you can accomplish in a specific amount of time.

    3.     Take baseline measurements- if your working with a trainer, have them take your body-fat measurements otherwise a few girth measurements with help you track progress.

    4.     Change up your routine as often as you can. Try out a new workout class; switch up your cardio… variety will keep your body from hitting a plateau.

    5.     Plan your workouts ahead of time to keep you focused once you hit the gym.

    6.     Keep a “wellness log”- write down what you eat and when, your workout times, whether you did cardio or weights, how many hours of sleep you got,  your level of stress, etc…try to make it as detailed as you can. 

    7.     Find a workout buddy that will be a positive influence, rid yourself of those workout partners that bring you down.

    8.     Listen to your body- if it’s telling you it needs a day off from working out then take a day off and let your muscles recover!

    9.     If you’re confused about what to do in the gym or have hit a plateau don’t hesitate to hire a personal trainer or nutritionist.  Just make sure to do a little research to find the right match for you.

    10.  Most importantly, have fun with your workouts… some days will always be better then others but a good attitude goes a long way.

  7. The Do Any Where Heart Pumping Workout:
Do each exercise for a minute with no rest between exercises. Repeat 3 to 4 times!
 
1.         Squat jumps
2.         Push-ups
3.         Jumping rope (no double hops!)
4          Wide squats with both heels lifted high
5.         Mountain climbers
 
End with a TABATA set- Repeat these 2 exercises 8 times with NO rest
1.     High knee run in place (20 sec)
2.     Isometric squat hold (10 sec)

    The Do Any Where Heart Pumping Workout:

    Do each exercise for a minute with no rest between exercises. Repeat 3 to 4 times!

     

    1.         Squat jumps

    2.         Push-ups

    3.         Jumping rope (no double hops!)

    4          Wide squats with both heels lifted high

    5.         Mountain climbers

     

    End with a TABATA set- Repeat these 2 exercises 8 times with NO rest

    1.     High knee run in place (20 sec)

    2.     Isometric squat hold (10 sec)