Why Great Sex Comes With a Good Workout Routine

Why Great Sex Comes With a Good Workout Routine

Feeding your mind and body with nutrients, strength, and wisdom is rewarding for every aspect of your life. Great sex is not an exception. If you wonder why you might be losing an erection after just a few minutes, or better yet just a few minutes of steamy sexy foreplay, I can give you an answer. If you wonder why you might be having challenges with sensitivity and sensations in your vagina, I can give you an answer for that too.

Exercise keeps you young and healthy, no surprises there. Not only does being active help improve our strength, there are also many other positive benefits for being (and remaining) active.

Here are 6 of the best benefits from exercising that will keep things hot and steamy in the bedroom.

1. Boosted Sex-esteem

When you start seeing results from all your hard work, a side benefit comes as exercise also helps improve your confidence, which will motivate you to continue. After all, when you see results, you shouldn’t want to quit, right? Still not convinced? Research shows that men and women who are physically fit and active tend to rate their own sexual desirability higher than less active men and women of the same age.


One study found that 80% of men and 60% of females who exercised 2 to 3 times a week rated their own sexual desirability as above average. It was also found that as the frequency of exercise per week went up, so did the ratings of sexual desirability. Of course, you need to be mindful of your daily schedule and strive for realistic goals. Balance is the key! Exercise, create, sex. Repeat!

2. Stronger Sexual Desire

Low or no sexual desire has been one of the top issues for both men and women. Now, with a new drug Flibanserin (a.k.a. “Female Viagra”) approved, some are hoping for quick, short, and instant solutions. Unfortunately, I must now burst that bubble of belief. Instant solutions do not exist. Believing in this fantasy distracts you from the real causes of low libido.

Exercise can help you boost your sexual responsiveness. One study in the Journal of Human Sexuality found that women were more sexually responsive after just 20 minutes of intensive exercise. Here is one of the reasons why: research groups at the University of Texas concluded that exercise improved blood flow and circulation, which in turn helps with sexual excitement and arousal.

For you gentlemen, this magical hormone called testosterone is vitally important to a healthy sex life. Researchers at the New England Institute found that men with a waistline above 40” had significantly low levels of this sexy hormone. What does that tell you? Start with 10 to 20 minutes and you’ll transform your sex life.


3. Sexier Bones for More Fun

Continual studies show that exercise makes your bones stronger. My very close friend, who is a well-known personal trainer, stresses the importance of combining exercises that involve jumping and weight training to help your bones become stronger and protect against osteoporosis.

With osteoporosis, sex takes on a whole new meaning. If you worry about pleasing your partner while being healthy, you can imagine what that fear becomes when you develop a health condition. Be proactive, not reactive. Too many people do not seek advice for their sex life until they are desperate. Being shy, embarrassed, or fearful of what others will think about you plays a huge role in the development of your own libido. The least you can do is to take care of your health today, so you can have a passionate life tomorrow.

4. Improved Performance in the Gym

There is a lot of buzz about sex and decreased testosterone levels in the body. This “belief” makes many sport coaches ban sex for several days or weeks leading to a game. It’s like we are back in the USSR.

On the contrary, sex before a workout may actually improve performance. A FSN Sports Science’s study showed that the strength of legs and punching power improved after sex. Unstoppable and courageous Ronda Rousey dispels this myth too. She said she actually gets pretty busy in the bedroom before a fight to boost her testosterone. Here’s her full quote:


” For girls, it raises your testosterone, so I try to have as much sex as possible before I fight, actually. Not with like everybody. I don’t put out Craigslist ads or anything. But if I got a steady I’m going to be like, ‘Yo, fight time’s coming up.’ “

The conclusion here is: let others abstain from sex while you go and celebrate your sexuality.

5. Mirror, Mirror on the Wall

Let’s be honest, if you don’t like the way you look, you will not be that eager to get undressed and sexy with your lover. Having a toned body helps keep you strong, lean, confident, and it also keeps your metabolism fired up. Maintaining a lean muscle mass will help you stay healthy and maintain your sexual well-being as you age.


If you are putting off fully indulging in intimacy and the sexual pleasure it brings until you have a perfect body, you are wasting your life. Happiness does not come in sizes – it is a state of mind. It does not take courage and audacity to hide your authenticity and desires. Start focusing on what you have and find courage to love it. Then find creative ways to get to where you want while having fun with what you have.

6. Fired Up Creativity

So many of my clients have told me that sex gets their brain going, releases tension, and opens new points of view on a problem. When you feel stuck in finding a solution to some challenge, indulge in sexual play and invariably the answer will follow. Research also suggests that being physically active can help preserve mental function. Studies shows that just a half hour walk per day could slow cognitive decline by five to seven years. This is a great reason to stop wasting time on the couch and start getting some fresh air or start getting busy between the sheets.

What are your 3 take-away messages from this post? Do you know your homework for tonight?

Featured photo credit: Man And Woman Kissing Whilst Playing On A Hotel Bed via

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.


The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.


How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”


There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’


When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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