Embracing the Mombod and overcoming postpartum

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5 surprising benefits of sex: beyond the bedroom

If you’re anything like me.. You love sex. You may even be a little addicted. For me, I didn’t discover my love for sex until I hit my 30’s. My ex-husband mistakenly took my increased libido as something else and left me hanging dry (literally). But since my divorce, I have been able to find…

5 surprising benefits of sex: beyond the bedroom was originally published on Self Evolve

If you’re anything like me..

You love sex. You may even be a little addicted. For me, I didn’t discover my love for sex until I hit my 30’s. My ex-husband mistakenly took my increased libido as something else and left me hanging dry (literally). But since my divorce, I have been able to find not just good sex, but amazing sex. I feel like a child who was locked in a closet for most of it’s life and just now being released into the world. Everything is new and awesome! But a few of my friends have been trying to tell me that I should be waiting for the next husband to saddle up in bed. So this prompted me to find good reasons to stop or continue having sex. All I could find were these benefits:

5 benefits of sex

  1. Helps keep your immune system humming. Sexually active people take fewer sick days. A study showed that people who have sex once or twice a week have higher levels of a certain antibody compared to those who had sex less often.
  2. Boosts your libido. I’ve noticed this in myself. I went 3 months this year without any sex (it is possible), but once I started again there was no going back. Having more sex helps it feel better and keeps you coming back for more.
  3. Improves bladder control. This applies to women. Good sex is like a workout for your pelvic floor muscles. When you have an orgasm, it causes contractions in those muscles which strengthens them.
  4. Lowers blood pressure. Unfortunately, masturbation doesn’t count. Sexual intercourse lowered systolic blood pressure in one of many studies.
  5. Counts as exercise. Sex uses about 5 calories per minute, four more calories than watching TV. It gives you a one-two punch: it bumps your heart rate and makes you use various muscles. So similar to going to the gym, be sure to clear your schedule to make time for it. Consistency helps maximize benefits.

These are just 5 of many benefits of sex.  And I know this isn’t a common topic, but wanted to shine light on it once more. And while many of us may think that our sex life will only worsen with age and longevity of our relationship, this is not necessarily true. A study done recently showed that even people who have been together for over 24 years still had a great sex life. It showed that having similar sexual desires/ personalities mattered when it came to sexual happiness.

What time of day is your favorite to have sex?

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5 surprising benefits of sex: beyond the bedroom was originally published on Self Evolve

Love languages and what they mean

What’s your love language? I know this isn’t necessarily fitness related, but some may argue that love and relationships affect your health. And if you’re currently in a relationship of any kind and not actually moving forward, it’s time to jump ship. See what I did there? Anyways, today I’m going to dive into the…

Love languages and what they mean was originally published on Self Evolve

What’s your love language?

I know this isn’t necessarily fitness related, but some may argue that love and relationships affect your health. And if you’re currently in a relationship of any kind and not actually moving forward, it’s time to jump ship. See what I did there? Anyways, today I’m going to dive into the 5 common love languages and what each one means.

Quality Time

This is actually my primary love language. I absolutely adore spending one on one time with the person I love. Putting the phone away and just talking and listening. Going on adventures, trying new things together. Or cuddling in silence. Or falling asleep together while watching TV. I’ve said too much.. but even working out and sweating together counts as quality time in my book.

Acts of Service

Believe it or not, I also enjoy a guy willing to help me out. Of course, I am very independent. But once in awhile I need a guy to help me with a project in my condo or for work. I adore a guy willing to help me as much as I help him.

Physical Touch

This is a close second for me. I love holding hands with the right guy. Or having his arm around me. I also greatly enjoy giving and receiving massages. But no tickles!

Words of Affirmation

I think when I was younger, I craved compliments. As I’ve matured, my confidence has increased and my self-love has grown. I still appreciate a nice compliment, but it depends on what’s being said and the delivery. I dislike guys who wait till the last minute to compliment me after spending an entire evening with me. Or the guys who will only text their thoughts rather than say them out loud in public.

Receiving gifts

To be honest, I don’t really enjoy gifts all that often. Once in awhile, sure. But this would likely be the last love language for me. But I do know the thought behind the gift is what matters. I like to give gifts and put thought into them for others so can definitely see this as a good way to express one’s love.

How many love languages do you have?

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Love languages and what they mean was originally published on Self Evolve

These 5 habits will add 10+ years to your life

We’re all creatures of habit, but the habits we have shape way more than just how we feel. New research from Harvard shows that following these simple habits can add years to your life. The average lifespan for a man and woman is 72 and 75 years, respectively. If you incorporate these habits, you can add…

These 5 habits will add 10+ years to your life was originally published on Self Evolve

We’re all creatures of habit, but the habits we have shape way more than just how we feel. New research from Harvard shows that following these simple habits can add years to your life. The average lifespan for a man and woman is 72 and 75 years, respectively. If you incorporate these habits, you can add anywhere from 10 to 14 years with the average being 12 years for men and 14 years for women. None of these habits should come as a surprise, but are pretty simple to focus on and incorporate into your daily life.

Habits to add a decade

  1. Eating healthy
  2. Exercising regularly
  3. Maintaining a healthy body weight
  4. Not smoking
  5. Moderate alcohol consumption

To dive further into these, what does eating healthy look like? With so many diets out there, I’m actually going to say don’t diet. Instead, focus on eating a variety of foods, with the main focus being on whole foods. Avoiding or lessening processed foods will do wonders. For me, I like to track my food to hold myself accountable on what I’m eating. But to be honest, I cheat on the weekends. It would be very hard to eat clean 100% of the time, so instead I try to focus on eating well for at least 5 days a week, if not more. But Saturday comes around and it’s Cinco de Mayo, I’m gonna get those tacos.

Exercising regularly is also kind of vague. Most people hear regularly and think at least 3-4 times a week. I hear it and I think active lifestyle, where there’s no true “rest” day. For me, I focus on working out at least 5 times a week. That’s where I’m in the gym doing strength training and/or a high-intensity interval training (cardio) 5 times a week. Outside of these workouts? I’m walking, practicing yoga, running outside, staying active. I don’t really have a rest day, even on Sundays I make it a point to get to 12,000 steps minimum. Even something little is more than zero, so focus on being active and moving everyday.

Maintaining a healthy body weight can be misleading. So many people focus on the number on the scale, but I challenge everyone to instead focus on their body fat percentage. It’s proven with less fat, there’s less stress on our heart, organs, and bones. But your weight may not go all the way down if you’re building muscle. Actually, something crazy happened to me. I lost about 12 pounds to get down to 19% body fat. Then I gained about 5 pounds in muscle. While I still have that lower body fat, technically my weight is on the higher end of ideal. But I look and feel great, and my clothes are big on me.

Not smoking is straight-forward but when people hear smoking they think cigarettes. Smoking also includes cigars and marijuana. So next time you light up, think about the years you’re cutting off of your life. Is it worth it?

Moderate alcohol consumption can be misunderstood. What it means is up to one drink a day for women and two drinks a day for men. So when you go out for St. Patrick’s Day and have ten drinks, that’s not moderate. And research shows it’s healthier and better to have one drink a day rather than drink seven drinks on one night a week. Spread out the booze and you’ll live longer.

Do you incorporate these habits in your life?

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These 5 habits will add 10+ years to your life was originally published on Self Evolve

Building habits and finding accountability

How long does it take to form a new habit? On average, it takes over two months to form a new habit. 66 days to be exact, but this depends on the behavior, the person, and the circumstances. The overall range can be anywhere from 18 days to 254 days. To think you can start…

Building habits and finding accountability was originally published on Self Evolve

How long does it take to form a new habit?

On average, it takes over two months to form a new habit. 66 days to be exact, but this depends on the behavior, the person, and the circumstances. The overall range can be anywhere from 18 days to 254 days. To think you can start a new habit within weeks isn’t completely unrealistic, but it’s unlikely. The key to making a new habit into a routine? Accountability.

Where do you find accountability?

There are several resources you can use to find accountability. For me, I rely on my friends to hold me accountable. I have a great group of running friends who make sure I continue to run. I have an entire gym full of members who provide me daily encouragement. If they can workout before or after work, I have no excuse since I work at the gym. As a personal trainer, I feel like it’s my job to workout and eat healthy. If I don’t practice what I preach then I won’t be able to excel at what I do. This doesn’t mean I don’t have cheat days, though. I am human, after all.

accountabilityA great app to find accountability is HabitShare. You can download it from the Apple or Google Play store. The idea is you put in habits you want to start doing, and you check in daily (or however often you want to do the action). The best part is you add friends who are doing the same thing, and you keep each other accountable. It’s a great tool to keep you on track to reaching your goals.

Do you track your habits and goal progress? How are your New Year’s resolutions going?

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Building habits and finding accountability was originally published on Self Evolve

The underdogs of Instagram Influencers

As promised.. A few weeks back, I posted about the top Instagram influencers of 2018. Today I’m going to shine a light on the lesser-known but still awesome underdogs of Instagram. These are the people hustling every day to get their fitness motivation and advice out there. Workout ideas, diet help, and motivational quotes are…

The underdogs of Instagram Influencers was originally published on Self Evolve

As promised..

A few weeks back, I posted about the top Instagram influencers of 2018. Today I’m going to shine a light on the lesser-known but still awesome underdogs of Instagram. These are the people hustling every day to get their fitness motivation and advice out there. Workout ideas, diet help, and motivational quotes are just the beginning of what can be found on these accounts. Check them out today and be sure to like and follow them!

Underdogs of Instagram

  • run4donuts is a runner with my name and my passions! She loves to run, drink coffee, and eat donuts. She’s definitely ran way more races than me and is a little faster than me too. But I love her posts as they’re always inspiring me to lace up and run.
  • kemomarriott is crazy. I have to say I love his videos though! They keep me going, especially on the days when I don’t feel like working hard. He’s proof that hard work pays off.
  • pt_dunn is a freelance trainer in London. Aside from his sexy accent, he does Kobox which is where Fight Club meets Nightclub. I think I’ll move to London..
  • underdogs of instagrammixon_fitness is Batman at night and Clark Kent by day. A trainer who posts up great workout and fitness videos regularly over on YouTube. He keeps me coming back to learn more every week. To be honest, I usually steal his ideas and write about them. Just don’t tell him.
  • yogawithninauk is a vegan yogi who’s also recently pregnant. She continues to inspire me to push myself in my yoga practice, and shows me there’s no excuse to not work on my flexibility and strength.

Who’s your favorite Instagram underdog?

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Top 5 Instagram Fitness Influencers of 2018

Insta-famous Have you heard the term Insta-famous before? It’s basically those people who became Instagram famous over night. Some become famous over a viral video, whereas others become famous based on a trending hashtag. Today I’m going to go over the top 5 Instagram fitness influencers. These are the guys and gals who are out…

Top 5 Instagram Fitness Influencers of 2018 was originally published on Self Evolve

Insta-famous

Have you heard the term Insta-famous before? It’s basically those people who became Instagram famous over night. Some become famous over a viral video, whereas others become famous based on a trending hashtag. Today I’m going to go over the top 5 Instagram fitness influencers. These are the guys and gals who are out there motivating us to get our butts back into shape.

Top 5 Instagram Fitness InfluencersInstagram fitness influencers

  1. Michelle Lewin with nearly 13 million followers, she is hands-down the most influential fitness hottie on Instagram (not counting celebrities, of course). She has just over a thousand posts, mostly workout videos, that provide motivation to those who follow her. Check out her profile HERE
  2.  Jen Selter is a close number two, with nearly 12 million followers. She also has just over a thousand posts that include workout videos and motivational quotes. Check out her profile HERE.
  3. Ana Chari has nearly 11 million followers. Most of her posts are of her doing daily activities and of her incredible booty. Check out her profile HERE.
  4. Ulisses Jr. is the top male influencer at over 4 million followers. Men have it harder than females, but for a guy he’s pretty ripped. He posts a lot of great workout videos for those looking to build muscle. Check out his profile HERE.
  5. Simeon Panda is close at just under 4 million followers. He’s a body builder who posts incredible videos of him lifting heavy weights. He also makes daily chores, like ironing, look sexy as hell. Check out his profile HERE.

Instagram fitness influencers

While all of these accounts are great, I personally prefer to hear about the underdogs. You know, the not as influential people who are still doing what they love and sharing it for all of us to be motivated. I’ll be writing a follow-up post soon on the less famous but still awesome Instagram influencers.

Who influences you the most? Who do you follow for motivation?

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Top 5 Instagram Fitness Influencers of 2018 was originally published on Self Evolve