Wednesday, December 25, 2013

Exercising and It's Effects in the Bedroom

Have you heard? YEP! Fitness has published their first book online for FREE! We are excited to be able to share it with our readers. To download the free copy of A Starter Guide to Fitness - 7 Helpful Tips to Getting the Most Out of Your Weight Loss Journey click here!

Here is a short excerpt from the book- Chapter 7: "Exercising and It's Effects in the Bedroom."


According to a number of studies, approximately 40% of women complain of low
sexual desire. Low sexual desire can occur in any one persons life, male or female, for
varying reasons including stress, fatigue, medications or a number of other causes.
If you may be looking for an added boost in the bedroom, I have good news. Reports
show that men and women can both experience an increase in their libido, or sexual
desire, when regularly participating in physical activity. Individuals who may be
looking for a natural alternative to supplements or medication in order to regain their
sexual desire can find solace in simply adding exercise to their weekly routines.

On average, individuals who exercise 2-3 hours a week notice a significant increase in

arousal and sexual performance due to the increased levels of testosterone,
endorphins and adrenaline produced throughout the body. These physiological
changes that occur increases blood flow to the genitalia. Aside from that, the benefits
from exercising directly affects our strength and flexibility ultimately improving our
sexual endurance.

There has been a direct correlation found between weight training and testosterone

production in both male and females allowing men to experience more frequent
erections and increased sexual urges while women see their moods elevated which
can lead to a higher sex drive and energy levels resulting in more frequent sex.
Psychologically, exercise positively affects our self-esteem and self-image leaving us
feeling more attractive. Women often times find themselves with feelings of less
stress and a clearer mind allowing them to better focus on their own sexual
satisfaction leading to a more intense orgasm.

The “Coregasm”

Ladies, I’m not done. The sexual benefits of adding more cardio to your weekly
schedule previously mentioned are sexual indulgences experienced over a period of
time. A percentage of us have the luxury of experiencing immediate satisfaction due
to intense workouts usually involving the core muscles and/or lower body exercises. If done at high enough intensity that are longer in duration, women may experience a heightened level of stimulation in their lower abdominal regions often times leading to an orgasm.

I kid you not, an orgasm experienced while or soon after a workout can be achieved. This phenomenon has been coined as a Coregasm due to the type of exercises done when women have reported experiencing this exercise induced orgasm. Although the only recognized study in years mentioning these exercise induced orgasms was in 1953, a more recent spike in interest surrounding the coregasm has only been around for the last decade. It is quickly receiving more attention through scientific research led by a professor from Indiana University, Debby Herbenick.

Women who were surveyed say these coregasms often occur during long runs on the

treadmill, weight lifting or during strenuous ab workouts repetitively. Some
scientist speculate this is due to the rhythmic movements and contracting of the
lower abdominal and vaginal wall muscles. Women find themselves embarrassed or
confused due to the unexpected nature of the orgasm and their inability to control
the bodily function, but it is completely natural.

Even if an intense orgasm isn't reached during these types of workouts, a number of

women have reported a feeling of sexual arousal during exercising. This is referred to
as exercise induced sexual pleasure.

Let us know if you would like to see more on this topic or something else in particular for our next publication! Contact us with questions, comments, or if you would like to be notified on future postings or book publishes.

[Get the free download here]

Train Hard. Look Great. Feel Amazing.

Brittany L.

Friday, December 20, 2013

A Starter Guide to Fitness

7 Helpful Tips to Getting the Most Out of Your Weight Loss Journey

Written by Kurt Billups and Brittany Long

                                        Free eBook Download Here 

Wednesday, December 11, 2013

Got Cabin Fever? Tips to Avoid Getting Off Track

The temperature is dropping fast- winter is finally here! You are finding it harder to get outside for a run and the roads may not be cleared in time for a morning trip to the gym. Possibly worst than that, a Snow Day has been issued and now you are stuck in the house.
It will be tempting to declare the day a Cheat Day! Lounging around the house with hot chocolate, seasonal desserts, and movies don’t sound like a bad idea. Before you plop down on the couch consider these helpful tips so you won’t completely sideline your health!

Fit in Fitness- A 30 minute workout in your living room can keep you on track and help balance out any of those additional splurges you may find yourself enjoying.  Check out the circuit below and do at a moderate intensity for a great workout option! 

Watch your trips to the kitchen- Although today may be your cheat day, don’t go overboard. Limit your sweets to 1-2 servings and keep in mind portion sizes. If you are the one slaving over the stove look for healthy alternative recipes for the cakes, cookies, and pies. Keep this tiny secret between us and no one will notice the difference! Check these easy-to-do swaps for ideas! 

Don’t stop drinking your water- Along with keeping you feeling full, it is a great natural detox to keep your body clean of anything the body doesn't need. Many times your mind confuses hunger with dehydration. Stay well hydrated and keep those cravings to a minimum.  In addition, drinking at least 16 ounces of chilled water when you wake up can boost your metabolism by 24% in the morning.

Last but not least (and most importantly) ENJOY! Take in the day as YOUR day. Avoid feeling guilty on your indulges. Savor the taste, enjoy resting, and get back at it tomorrow. It wouldn't be a true cheat day without a cookie or two.

Eat Healthy. Train Smart. Look Great!

Brittany L.

Wednesday, December 4, 2013

You've Joined a Gym! Now What?

You have finally made the decision to get fit. Found the time in your hectic schedule, purchased those new gym shoes, and redacted a few things here and there from your grocery list. You have even joined a health club!

But what are you STILL doing wrong in search for that summer body that you have always wanted?

The two biggest mistakes that people make when they join a health club are:
#1 Failure to Plan
#2 Failure to Get Help Early

Make a Plan
Ask yourself: What do I want to achieve by working out? What is my motivation?

When beginning a new workout regiment we need to systematically log these answers and make sure we are meeting these goals within a realistic time frame. Resources at your gym are able to help you outline all you are looking to achieve and provide tools to track your progress, also known as an assessment. Look to them to answer any questions you have about what are healthy ways to reach these goals including weight loss, bulking up, or maintaining good health.

Another great way to track progress: TAKE A BEFORE PICTURE. In as little as 4-weeks people are able to see changes to their bodies.

Get Help from a Personal Trainer
Too often we see people coming into the gym looking confused, dazed and overwhelmed.  Even the most frequent gym rats misuse equipment or are inefficiently utilizing the time spent on machines.

Seek out personal trainers to guide you step-by-step on what workouts are best for you and what is proper technique for each. They are there to ensure safety throughout the gym, maximize your productivity, and put variety in your workout routine. Personal trainers  can also be a used as a support system and a way to keep you accountable. Setting scheduled training sessions will motivate you  to workout even on the days you are dragging.

Many think that ONLY athletes need training. MYTH! We have a saying that even personal trainers need personal training. It is a valuable tool that many don’t take advantage of.

Realize that the journey to reaching these goals will not be easy; it takes determination, support of family and/or friends, and the will to continue after adversity. It is a marathon, not a sprint. The key to long term success are within these two simple lifestyle rules that can be applied to your health and wellness.

Set a Plan. Seek Help. See Results.

Brittany L.