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One Simple Thing You Can Do To Instantly Improve Your Day

One Simple Thing You Can Do To Instantly Improve Your Day

    “Sometimes the most important thing in a whole day is the rest we take between two deep breaths.” – Etty Hillesum

    Are you familiar with those days where you feel like you have too much going on — way too much work, a dozen errands, e-mails to check, voicemails to listen to, and a growing list of things you really need to handle?

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    Or what about those days where you feel like you’re on autopilot and just going through the motions? Nothing is really wrong, but for one reason or another you just feel…blah.

    I am way too familiar with all of those types of days. In fact, I spent years having crazy days, blah days and all the other type of mentally draining days in between. It wasn’t that I didn’t have those “great” days, but they absolutely didn’t show up as consistently as I would have liked.

    I thought, “There has to be a better way. There must be something I can do differently.”

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    I knew I wasn’t supposed to rush through my day. I also knew that I was supposed to really live and experience the day — and sometimes I was able to actually do that. I had glimpses of how good the day could really feel, but I just wasn’t able to consistently not get sucked into the day.

    But, one day I figured out stumbled into “Time Ins” and life hasn’t been the same since.

    Take Some “Time In”

    A “Time In” is simply a conscious decision you make to take a break from all that you have going on and give yourself just 60 seconds to relax, recharge and most importantly enjoy silence.

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    You can be anywhere — work, in the shower, at a stop light, waiting for an elevator. The key is just to stop what you are doing, make a conscious decision to unplug from the world for just one minute and to focus on taking some deep breaths.

    I think one of the greatest things about any day is that we can choose to make little changes and instantly see things improve. It doesn’t take much to make the day better, but it does take intent.

    And, all that is required is that you choose today to change your routine up a little and add some “Time Ins” to your day.

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    3 Tips For Integrating “Time Ins” Into Your Day:

    1. Do it 3 Times A Day. Aim to take a “Time In” three times a day for 60 seconds. Ideally, you will take a “Time in” in the morning, the middle of the day and the evening. You can certainly take more if you remember, but three is a good number to start with. After you continually take “Time Ins” day after day, you will most likely want to take more than three. This is definitely a situation of “the more, the better” – so take as many as you can.
    2. Use All 60 Seconds. Take the entire minute to unplug. Just relax and focus on taking deep breaths for 60 seconds. Really focus on slowing down your mind and enjoying the “Time In”. Enjoy the silence and let go of whatever you were thinking about for just 60 seconds. Use a “Time In” When Needed. If you notice your energy draining or that you are getting worked up, stop what you are doing and take a “Time In”.
    3. Use the “Time In” to recenter and reenergize yourself before you jump back into whatever you were doing. It’s amazing how taking just sixty seconds to yourself will instantly relax and recharge you.

    Start taking your “Time Ins” today. I promise it will be one of the best things you have ever done for yourself.

    (Photo credit: Painting Sky via Shutterstock)

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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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