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Discovery and Gratitude: Look Inwardly, Thank Outwardly

Discovery and Gratitude: Look Inwardly, Thank Outwardly
    “One does not discover new lands without consenting to lose sight of the shore for a very long time." ~André Gide

    Today marks Columbus Day in the United States (as well as other countries who pay it observance, such as Spain and several Latin American countries) and Thanksgiving in Canada. These holidays have shared the same date – the second Monday in October – for exactly 40 years, and considering that many people on both sides of The 49th Parallel have an extra day off from their day jobs as a result, today would be a great day to think on the spirit that these holidays were founded on.

    There will be some folks who are well into their workday today despite these two holidays making an appearance, either because they aren’t from a country that celebrates them or don’t have the day off despite that. Nonetheless, spend some time thinking about discovery and gratitude and how much they play a role in your life – or much they currently don’t – and what you can do to enhance their impact on you and those around you.

    Discovery

    Christopher Columbus is regarded as one of the greatest explorers of all time. While he had many reasons for dedicating his life to exploration, one of them struck a chord with me more than the others: the conversion of non-believers. By setting out to discover new lands that he believed were out there, he was able to prove to those who had no such belief that there were worlds beyond their small corner of the globe.

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    Discovery isn’t just something that can be done in a geographical sense. As individuals, we discover new things about ourselves all the time, especially when we push our boundaries. By exploring our own selves we are able to find things in us that don’t appear on the surface. These things can be small aspects of our personalities or skill sets, or can be huge awakenings that tap into something we never imagined we had in us. Regardless, we’re doing the same thing Columbus set out to do every time we explore the possibilities within us: we’re converting non-believers.

    These non-believers come in all forms. They can be co-workers, family members, friends – even ourselves. In fact, it’s by converting our own limiting beliefs that enables us to continue to push further – discover more – about what we can do. Columbus didn’t just stop at one mass of land and wrap up his exploring efforts. He kept going, finding new places and new ways to get to places for much of his life.

    His life’s work was discovery, and it plays a large part in your life’s work as well.

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    Gratitude

    Let’s face it – we all want more of something. It doesn’t have to be materialistic in nature, but we’re always striving to get more of one thing or another. Again, Columbus didn’t just stop with one discovery, did he?

    Yet we can get caught up in the “wanting” of more without being grateful for what we already have. As odd as this may sound, taking the time to show gratitude for what you’ve already received can actually help you figure out more of what you really want. When you’re showing gratitude for what you’ve got, you’re being mindful. You’re contemplating on things, and mindfulness comes with that. The deeper you go, the more mindful you’ll be. And when you get into that state, you tap into what you really want out of life.

    I’ve found that by being grateful for where I’ve been helps me get clear on where I’m going. I used to look back at the workplaces I had with disdain and would kick myself for staying in those environments for so long. But when I really started to think about and be grateful for where I am now, I began to realize that where I had been had brought me here. Sure, I wasn’t a fan of what I had to do to get here, but if I hadn’t been through that then I wouldn’t be where I’m at now. That sense of gratitude allowed me to let go of my disdain and regret and embrace those experiences instead. The more often you do this, the better your outlook on the life you’ve led as a whole will be. You’ll appreciate the road you’ve taken just as much as the road you’re on right now.

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    Gratitude is freeing. There’s no negativity in it. If you ever want to get clear, get grounded and figure out where to go from here – be thankful for where you’ve been, where you are and all the things in between. You’ll be surprised where that will take you.

    “Do what you can, with what you have, where you are.” – Theodore Roosevelt

    The above quote applies to both discovery and gratitude. With discovery, you’ve got everything at your disposal to make great inroads in yourself. As for gratitude, show it for all that you’ve had and have, and you’ll discover what you need to continue to flourish.

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    Look inwardly, thank outwardly and everything will seem much clearer. And there’s no better path to getting to where you want to go than a clear path.

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    Last Updated on August 13, 2018

    5 Exercises To Improve Intimacy and Create a Better Relationship

    5 Exercises To Improve Intimacy and Create a Better Relationship

    Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

    They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

    Don Juan

      1. Cardio for Stamina

      If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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      Triathlon symbol
        • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
        • Jumping rope – 5-20 minutes a day
        • Swimming – 30 minutes a day
        • Cycling – 30 minutes a day

        The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

        These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

        2. Strength-Training for Your Lower Body and Core

        The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

        Barbell squats
          • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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          Zercher squat
            • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

            Glute bridge
              • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

              Hyperextensions
                • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                Ab wheel rollout
                  • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                  Cross body crunch
                    • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                    Incorporate these exercises into your routine 2 to 3 times a week.

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                    3. Upper-Body Strength Training

                    Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                    Plank exercise
                      • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                      Close grip pushups
                        • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                        Chin ups
                          • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                          These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                          4. Pelvic-Floor Exercises

                          You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                          5. Flexibility Moves for Legs and Hips

                          Lion stretching

                            If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                            Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                            With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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