Sunday, April 30, 2017

Smart Money Management makes a Strong Multi Millionaire

I'm laying in my bed

I've got to teach my pole classes til today at 11:00am

it's 5:58 so I got like twenty minutes to bang out this email.

Last night I had the pleasure of learning a few lessons about money and wealth

There is so much more to wealth than what we see right now.

So much more than $20k months, $100k months...

When I was listening to these people talk about money,  I was thinking...

"I need to get over myself and realize that there is way more money out there and the way these people
are talking about money, it's as if, getting $100MM is rather easy..."

I know you're thinking, "Who the hell am I hanging out with?"

I know right.

I thought about it some more.

Why do we make money out to be so hard to earn, hard to receive, hard to believe we can have?

These people were talking about money as if you had way too much money and you needed to figure out the best
and smartest ways to place in areas that would not only grow it but create legacies for your family...

Which reminded me of my grandfather.

It was quite interesting to listen to these men talk about the IRS in such a way that though it sounded a bit scary
made making money seem almost...mechanical.

Almost like if you didn't make money, you were kinda foolish.

Like dare I say, stupid even?

No, they were not saying people are stupid for not making was more the way they were talking about money
that made it seem so easy to make $100MM, that when you think about making $20k sort of seemed ridiculous...

One of them mentioned the word, "Mindset"

He kept saying "mindset, mindset, mindset"

I had just listened to a sermon about when you are around people that are at a higher level than you are...SHUT YOUR MOUTH.

I think God was saying that to me in the sense of, "SHUT YOUR MOUTH SO YOU CAN LISTEN..."

I remembered when I went to visit my grandfather's law firm after he had passed away,

I was invited into a room where thirty lawyers walked in and shook my hand and said they were indebited to my grandfather.

They mentioned how he had helped them make millions of dollars.

They mentioned he would go to colleges and recruit lawyers...

and they said, "Your grandfather was different than most lawyers who owned'd think that lawyers would need an english degree or something like that..."

"Your grandfather wanted them to have accounting degrees and experience with tax law..."

I remember sitting there thinking, "Eh, granddaddy was always so boring, why the hell was he interested in taxes?"

Sitting there last night, I realized my granddaddy was interested in taxes in all areas of his law firm that he had founded

because he was thinking about his desire to save money

which is the reason, I was able to basically sit around in my twenties and study mindset obsessively for an entire decade without working...

why my father retired at 45 years old

why my aunts and uncles and dad were millionaires by the age of thirty through their inheritance....

I realized my grandfather, though he may have been cold...was an incredible money manager.

Genius at it actually.

It was almost like my grandfather was speaking to me on a deeper level weirdly.

I have been able to connect to him through building this business...

I've been able to understand him a bit better through growing my business

I've cried hours worth of mindset work because of my desire to "prove" myself to be successful in arts and dance.

For some reason, after years of hearing my mom talk about how my grandfather was mean with his money...

And fyi, the most successful men, like billion dollar earners who have worked with my grandfather have said the man was a raging asshole... which is the type to be attracted to if you consider a husband.

I had a deep sense of appreciation for my grandfather last night.

Because money managing is a bitch.

and I never got why his house was the smallest house in the posh neighborhood.

and I never got why he had very modest types of cars

and I never got why his house hadn't been re done in thirty years...

If he was so wealthy, why the hell didn't he show it?

I've had trouble believing and trusting in my ability to handle my money well...

I've thought I was irresponsible.

My mother was notorious for over spending.

Her family was the "new money"

where they spent money.

They had the private jets.

My mom had designer outfits that were so perfectly put together that even her pens matched her outfits.


And I heard her interpretation of money and what she thought of other grandfather's money....

He was mean to my mom and aunts

but...he was protective over his sons.

And apparently protective of his money.

Again, good money manager.

Brilliant money manager.

So I thought last night and I think as I write this....

"Maybe, actually, instead of thinking I'm decent at managing my money...maybe I might be great at it...

Maybe granddaddy can rub off on me...maybe I could let spirit move me into receiving that part of my heritage..."

I wanted to race home and write out all of my numbers, where they had come from in earnings and where they were going in spending...

and what I needed to do to put together a tasteful budget...I hated the word, "budget" because it felt like I was broke.

but...if it's for this reason, then I'm all for it.

Did I mention I loved math as a kid?

I liked numbers....

oooooooh, what if I could start to enjoy playing with my own numbers in my own bank account...

and that would rub off on my money because what we focus on...GROOOOOOOOOOOOOOOOOOOOOOOOOOWS!!!


1.  Go look at your bank account.

2.  check at what you spent this past month

3.  check at what you earned.

4.  count it up.

5.  and write down your internal monologue about it all

6.  remember that your thoughts create your reality

7.  recognize you can stop whining about your financial situation if you change your thoughts

8.  create a new way to think about your finances in a way that is a teeny tiny shift from the way you are thinking now...

If I haven't told you to look at your money then you need to...

and lastly....

to my grandfather...


I know you weren't into the "showing emotion thing"

But I'm deeply honored to have been your favorite grandchild.

I hope you show me more of what money is like and how to handle it the best way.

Thank you for being a brilliant money manager

And thank you for giving me the gifts I have had to experience the legacy you've left.

I appreciate you.

Where ever you are.

all my love,

your favorite granddaughter.



Sunday, March 5, 2017

How to Make Pole Shorts

The last few months I have been getting a lot of messages asking me about how to sew a Basic Pole Shorts.   I have been answering them one by one with instructions and guide and I believe it's time to make it available to everyone who would like to learn it.  

For easy visualizing of the construction I used two different colors in the tutorial for each side.  This example is a simple pattern I made with no side seams, low raise fit and full back coverage that is great for competition and it is multisized from XXS-L.  It is also easy to modify to your liking, like raising or lowering the waistline or changing the leg inseam.  Of course, you can use any other patterns it is basically the same process.

Use zigzag stitch on your plain sewing machine so the thread won't break when your fabric stretches. 

STEP 1.  
Find an EASY BASIC SEWING PATTERN (obviously) 

Download and print your pattern.

Cut 2 pieces of the shorts pattern and 1 piece of the waist band

Sew together the Front Raise

 STEP 4.
Sew together the Back Raise

 STEP 5.
Sew together the Crotch Seam
 STEP 6.
Sew together the Waist Band (in circle), fold it in half lengthwise and pin it on the shorts then sew it.
 And Voilà!  You have a new pair of Pole Shorts!  

 And now, GET ON YOUR POLE! 
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Wednesday, February 1, 2017

Go Bananas for Bananas

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet. 
Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. 

PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. 

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. 

Hangovers: One of the quickest
ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. 

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness 

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. 

Nerves: Bananas are high in B vitamins that help calm the nervous system. 

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at wor k leads to gorging on comfort food like chocolate and crisps Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. 

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. 

Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan. 

Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. 

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. 

Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! 

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape! 

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!" 

PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe...polish with dry cloth. Amazing fruit.

4 Banana Face Masks For Glowing Skin

Banana is packed with some vital vitamins and nutrients that make banana face masks extraordinary beauty fix. Bananas protect our skin from free radicals and therefore delay the aging process.  Some people go to the extent of terming bananas as Mother Nature’s painless low-cost Botox.
Banana Face Masks For Glowing Skin

Why Homemade Banana Face Mask is good for your skin?

Nutrients in BananaSkin Benefits
Vitamin AGets rid of dark spots and blemishes. Evens out rough skin
Vitamin BDelay aging, lessens dryness, moisturizes and lightens skin
Vitamin EWork as “The Protector”. Combats free radical impairment, boosts the skin’s sun-rays resistance, prevents and diminishes appearance of wrinkles
PotassiumGets rid of dry skin by moisturizing and hydrating skin cells
Combined with other powerful nutrients from other natural ingredients, we can formulate effective banana face masks that can help in resolving various skin problems, such as combating wrinkles, removing pimples, skin brightening and many more.
Not only you can eat a banana for your overall heath, but apply it also on your skin as a natural face mask. Here is a rundown on 4 face masks that can be made by using banana as the main ingredient, especially selected by our team, that can provide you with glowing, young and wrinkle free skin.
1. Just Humble Banana Face Pack: Mash a ripe banana and apply on your face and skin. Let it sit on your face for 15 minutes and then rinse it off with cold water. If you have time, massage your skin with ice cubes after this. The application of banana will make your face glow and even out the rough skin.
2. Banana Face Mask to lighten skin: This natural face mask is good for fading away dark spots, removing blemishes and brightening dull skin. This is made up of following three powerful ingredients to hydrate, lighten and brighten your skin.
Additional IngredientsBeauty Benefits
HoneyExterminates bacteria, averts acne and pimples which can otherwise cause dark spots. Contains skin lightening properties.
Lemon JuicePacked with citric acid, lightens dark skin and evens out discoloration. Diminishes dark spots and pimples blemishes.
Method: Take a ripe banana and mash it with a spoon or a fork in a bowl till it forms a smooth lump free pulp. Add 1 tsp. of honey and 1 tsp. of lemon juice and mix the ingredients thoroughly. Wash your face with a mild soap and use a soft towel to pat it dry. Rub the mask into your face, using your clean fingers. If needed apply a second coat to make the ingredients penetrate deep into skin pores. Wait for 10-15 minutes and wash your face with lukewarm water without using any soap this time. You will cheer up seeing your glowing face. Voila!
Natural Beauty Tips:
(i) As this mask is quite sticky, make sure to pull back your hair with a head scarf or band to stop your hair from getting messed up with the mask.
(ii) As this face mask can drip down onto your clothes, wear an old shirt while applying it.
3. Banana Face Mask to treat Acne and Pimples: Are you worried about pimples and acne? This chemical free mask with natural ingredients, namely, turmeric and baking soda acts to fight acne / pimples, decreases blemishes and help in getting glowing face. Turmeric is an ancient times dried root herb and baking soda works as an effective cleanser and exfoliant.
Additional IngredientsBeauty Benefits
Baking SodaBreaks down grime and dirt, removes excess oil which otherwise can clog up skin pores and lead to acne breakout. Works as a versatile deep cleanser to unclog skin pores.
Turmeric PowderContains powerful antibacterial properties. Kills bacteria to prevent occurrence of pimples and acne.
Method: Take a ripe banana and mash it with a spoon or a fork in a bowl till it forms a smooth lump free pulp. Add 1/2 tsp. of baking soda and 1/2 tsp. of turmeric powder and mix the ingredients thoroughly. If you feel the mixture is too thick to apply, add a little water. Wash your face with a mild soap and use a soft towel to pat it dry. Apply the mask onto your face using a make-up brush, as otherwise the turmeric can leave yellow stains on fingers. The baking soda may sting slightly, but you don’t need to get alarmed.
Let the mask sit on your face for 10-15 minutes and then wash your face with lukewarm water without using any soap this time. Pat your face dry and apply a moisturizer of your choice to prevent your sebaceous glands to go overdrive and produce excess of oils to make up for lack of the oils.
Natural Beauty Tips:
(i) Apply this face mask maximum 2-3 times a week only, as baking soda acts as an exfoliator and over exfoliation is not good for your skin.
(ii) After applying a face mask, consider massaging your face with ice cubes wrapped in a soft towel. This will work to close opened skin pores and stop dirt and pollution from making their way into your skin pores. Alternatively, you can wash your face with cold water.
4. Banana Face Mask to fight wrinkles:  Some people call bananas as painless, inexpensive natural Botox, and they rightly do so! Bananas are packed with potent nutrients to remarkably diminish the appearance of wrinkles, and make your skin look younger and radiant. To fortify this face mask’s wrinkles fighting properties, we will add two other wrinkle-busting natural ingredients.
Additional IngredientsBeauty Benefits
Thick YogurtDiminishes appearance of large pores, which otherwise make your skin look aged. Tightens skin pores.
Orange JuicePacked with Vitamin C, revitalize skin cells and reduces fine lines and wrinkles.
Method: Take a ripe banana and mash it with a spoon or a fork in a bowl till it forms a smooth lump free pulp. Add 1 tsp. of thick yogurt and 1 tsp. of orange juice and mix the ingredients thoroughly. If you feel the mixture is too thick to apply, add a few drops of orange juice. Wash your face with a mild soap and use a soft towel to pat it dry. Apply the mask onto your face, using your clean fingers and massage it thoroughly onto your face for a minute. Apply a second thick coat onto your face and let it sit on your face for 15 minutes to allow the mask to work its magic!
Rinse your face with cold water to wash away mask’s ingredients and to tighten your skin pores. Apply a good moisturizer of your choice to hydrate your skin. Volla! Are you surprise with your glowing and supple new look.
Natural Beauty Tips:
(i) While applying a natural face mask like this, make it sure to stand over your sink or in bathroom to avoid slippage on the floor.
(ii) After the mask dried up, it may get stuck to your skin in some areas. Do not pull it from your skin while washing. Gently massage such areas with water till the mask slackens and comes out.
(iii) Consider adding 1/2 tsp. of olive oil to this mask and you will not need to apply moisturizer after using it.
The above last three DIY banana face masks are useful for three different skin problems. If you know any other banana face mask recipe, please share here under comments below for the benefit of other readers.

Sunday, May 1, 2016

What you need to RECOVER

Rest and recovery is an essential part of any workout routine. Your after-exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Unfortunately, most people don't have an after exercise recovery plan. Here are some tips to get your post-workout plans on track.

Why Recovery After Exercise Is Important

Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight training routines, never work the same muscles groups two days in a row.
There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts:

Replace Lost Fluids

You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.

Eat Healthy Recovery Foods

After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

Rest & Relax

Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It's not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.


After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

Perform Active Recovery

Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.

Get a Massage

 Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.

Take an Ice Bath

Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS).
How to use contrast water therapy: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.

Get a Bit More Sleep

While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.

Try Visualization Exercises

Adding a mental practice to your workout routine can be a huge benefit for any athlete. Spending time practicing mental rehearsal or following a mindfulness meditation program can help process a calm, clear attitude and reduce anxiety and reactivity. Getting familiar with how your mind works, how thoughts can bounce around, and how you don't need to attach to any of them, is a wonderful way for an athlete to recover both mentally and physically. Additionally, practicing positive self-talk can help change the ongoing dialogue in your head. Consider using both types of mental practice during your recovery days.

Avoid Overtraining

One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

Listen to Your Body for a Faster Recovery

The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don't listen to those warnings or we dismiss them with our own self talk ("I can't be tired, I didn't run my best yesterday" or "No one else needs two rest days after that workout; they'll think I'm a wimp if I go slow today.").

Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.
Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological.
Rest is physically necessary so that the muscles can repair, rebuild, and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work, and fitness goals.
In the worst-case scenario, too few rest and recovery days can lead to over training syndrome—a difficult condition to recover from.

What Happens During Recovery?

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.
Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise.
Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance, and increased risk of injury, among others.

Short and Long-Term Recovery

Keep in mind that there are two categories of recovery.
There is immediate (short-term) recovery from a particularly intense training session or event, and there is the long-term recovery that needs to be built into a year-round training schedule. Both are important for optimal sports performance.
Short-term recovery, sometimes called active recovery occurs in the hours immediately after intense exercise. Active recovery refers to engaging in low-intensity exercise after workouts during both the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. Both types of active recovery are linked to performance benefits.
Another major focus of recovery immediately following exercise has to do with replenishing energy stores and fluids lost during exercise and optimizing protein synthesis (the process of increasing the protein content of muscle cells, preventing muscle breakdown, and increasing muscle size) by eating the right foods in the post-exercise meal.
This is also the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up as a result of cell activity during exercise.
Getting quality sleep is also an important part of short-term recovery. Make sure to get plenty of sleep, especially if you are doing hard training.
Long-term recovery techniques refer to those that are built into a seasonal training program. Most well-designed training schedules will include recovery days and or weeks that are built into an annual training schedule. This is also the reason athletes and coaches change their training program throughout the year, add crosstraining, modify workouts types, and make changes in intensity, time, distance, and all the other training variables.

Adaptation to Exercise

The Principle of Adaptation states that when we undergo the stress of physical exercise, our body adapts and becomes more efficient. It’s just like learning any new skill; at first, it’s difficult, but over time it becomes second-nature.
Once you adapt to a given stress, you require additional stress to continue to make progress.
There are limits to how much stress the body can tolerate before it breaks down and risks injury. Doing too much work too quickly will result in injury or muscle damage, but doing too little, too slowly will not result in any improvement. This is why personal trainers set up specific training programs that increase time and intensity at a planned rate and allow rest days throughout the program.

Sleep Deprivation Can Hinder Sports Performance

In general, one or two nights of poor or little sleep won't have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery, and mood. While no one completely understands the complexities of sleep, some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased the activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis.
Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.

Balance Exercise With Rest and Recovery

It is this alternation of adaptation and recovery that takes the athlete to a higher level of fitness. High-level athletes need to realize that the greater the training intensity and effort, the greater the need for planned recovery. Monitoring your workouts with a training log, and paying attention to how your body feels and how motivated you are is extremely helpful in determining your recovery needs and modifying your training program accordingly.

Taking a post-workout plunge in an ice water bath (a tub of 12 to 15 degrees Celsius ice water) is a common practice among many athletes as a way to recover faster, and reduce muscle pain and soreness after intense training sessions or competitions.
In addition to the ice bath, some athletes use and contrast water therapy (alternating between cold water and warmer water) to get the same effect. From elite runners to many professional rugby and football players, the post-workout ice bath is a common practice routine.
So, do they really work? And what does the research say about the pros and cons of taking an ice bath after exercise?

The Theory Behind Cold Immersion After Exercise

The theory behind ice baths is related the fact that intense exercise actually causes micro-trauma, or tiny tears in muscle fibers. This muscle damage not only stimulates muscle cell activity and helps repair the damage and strengthen the muscles ( muscle hypertrophy), but it is also linked with delayed onset muscle pain and soreness (DOMS) , which occurs between 24 and 72 hours after exercise.
The ice bath was believed to:
  1. Constrict blood vessels and flush waste products, like lactic acid, out of the affected tissues
  2. Decrease metabolic activity and slow down physiological processes
  3. Reduce swelling and tissue breakdown
Then, with rewarming, the increased blood flow was believed to speed up circulation, and in turn, improve the healing process.
Although there is no current protocol regarding the ideal time and temperature for cold immersion routines, most athletes or trainers who use them recommend a water temperature between 12 to 15 degrees Celsius and immersion times of 5 to 10 and sometimes up to 20 minutes.
So, while that’s the theory behind the cold water immersion for exercise recovery, conclusive research about the pros, cons and ideal time and temperatures is still a ways off.

The Scientific Research Shows Pros and Cons of Ice Baths 

Of the studies that have looked at the effects of ice baths, cold water immersion and contrast water therapy on exercise recovery and muscle soreness, most offer inconclusive or contradictory findings.
Recent research studies have shown that icing muscles immediately after maximal exercise suppressed inflammation, and actually hindered muscle fiber growth and actually delays muscle regeneration. This would be bad news for athletes who are trying to increase muscle size and strength.
Another study published in the 2007 British Journal of Sports Medicine found that ice-water immersion offered no real benefit and, in fact, may increase post-exercise muscle soreness after heavy weight training. In this study the researchers compared 1-min immersions in either an ice bath (5 degrees Celsius) or a tepid bath (24 degrees Celsius) following an intense workout.
They found that the athletes who used the ice baths reported no difference in physical pain measurements such as swelling or tenderness. The athletes did, however, report more leg pain the following day, when going from a sitting to a standing position than those who had the tepid water bath treatment.
According to the researchers, "Ice-water immersion offers no benefit for pain, swelling, isometric strength and function, and in fact may make more athletes sore the next day."
In 2007, a study from the Journal of Strength and Conditioning Research looked at the effect of contrast water therapy on delayed onset muscle soreness after intense leg press exercise. They found a smaller reduction, and faster restoration, of strength and power in athletes using contrast water therapy than those using passive recovery.
Finally, a study from the July 2008 issue of the International Journal of Sports Medicine found cold water immersion and contrast water therapy may help recovery from short maximal efforts, or during events like stage races where athletes repeat high-intensity efforts on successive days.
In this study, researchers had cyclists complete a week of intense daily training routines. After each workout, they used one of four different recovery methods and took nine days off between each week of workouts.
The four recovery methods included:
  1. Immersion in a 15 degree C (59 degree F) pool for 14 minutes;
  2. Immersion in 38 degree C (100.4 degree F) water for 14 minutes;
  3. Alternating between cool and hot water every minute for 14 minutes;
  4. 14 minutes of complete rest.
They reported that the cyclists performed better in the sprint and time trial after cool water immersion and contrast water therapy, but their performance declined with both hot water baths and complete rest.

Bottom Line - Ice Baths Offer Limited Benefits for Athletes

While, it's clear that more research is needed before a firm conclusion can be reached, so far the information that is available indicates the following:
  • Active recovery is generally still accepted as the gold standard, and arguably, the best way to recovery after hard exercise. 
  • Cold water immersion after a single hard workout offers some temporary pain relief and may, in fact, help recovery—at least an athlete's perceived experience of a faster recovery.
  • Alternating cold water and warm water baths (contract water therapy), may help athletes feel better and offer temporary pain relief.  
  • Ice baths are not necessary; cold water baths (24 degrees Celsius) are as good and perhaps better, than ice baths.
  • Passive recovery (complete rest) is not an effective way to recover.
  • Hot baths after hard exercise may hinder exercise recovery.

If You Use an Ice Bath, Here's How to Do It

If you are going to try cool or cold water immersion after exercise, don't overdo it. Ten minutes immersed in 15 degree Celsius water should be enough time to get the benefit and avoid the risks. Because cold can make muscles tense and stiff, it's a good idea to fully warm up about 30 to 60 minutes later with a warm shower or a hot drink.
Contrast Water Therapy (Hot-Cold Bath)
If you prefer alternating hot and cold baths, the most common method includes one minute in a cold tub (10-15 degrees Celsius) and two minutes a hot tub (about 37-40 degrees Celsius), repeated about 3 times.
Whether the science supports the ice bath theory or not, many athletes swear that an ice bath after intense training helps them recover faster, prevent injury and just feel better.

Sunday, February 14, 2016

Talk Dirty To Me

Some call it pillow talk, sexy talk, erotic talk or bedroom’s mother tongue, but regardless of what dirty talk is referred to, it is simply honest and open communication with your partner while enjoying sex with one another. It is something that both men and women can use to bring more excitement and pleasure to their sex life.
Open lines of communication are expected for successful marriages when it comes to finances, children and other areas, yet communication in the bedroom still often remains an “off limits” area to many couples.
Why is it that a wife can tell her husband every single detail about an incident involving one of their children or a story involving one of her best friends, but when it comes down to talking with each other, one on one, about what they feel and yearn for in the bedroom they clam up?

Why Use Dirty Talk?

The most important thing to remember is that YOU control the amount of excitement, eroticism and passion that occurs in your bedroom (or elsewhere, for that matter). By using this form of expression together, you can choose to NOT settle for the ordinary!! After all, do you want to have an “off the charts” exciting sex life, or an all too common, sleepwalk through the motions, predictable routine?
Consider dirty talk as a new “spice” in a recipe you have been preparing for years. Maybe you have made the same homemade salsa for decades but you have recently heard about a new way of making it, so you decided to add in some black beans and fresh cilantro just to see if it would really give It a ‘kick’. The results? NOTHING SHORT OF FANTASTIC! You’re not sure why you never thought of adding something to the recipe before. Same basic ingredients (you, your mate and some incredible sex) – but adding in a brand new spice and voila!

Dirty Talk Isn’t Dirty

The main purpose of dirty talk, or as I prefer to refer to it: a ‘very sexy verbal exchange’ between you and your spouse, is to enhance the level of excitement and to help build the intensity between you and your mate.
It is simply an erotic use of the English language (or any language you use) and is an easy way to take your love making to an even more intimate level.
Some women will need to be persuaded that it’s okay and SAFE to have a vocabulary they maybe have deemed ‘trashy’ or felt like mimicked the ‘mouth of a sailor’ when they, in public, are sweet and demure. For most men, there isn’t much sexier, than that lovely, prim and proper, soccer mom wife of his, who chairs the PTA and sings in the choir, but is still his – all his – and VERY vocal about how he makes her feel when it’s just the two of them.
“Just lie back and let me make you cum”
“You taste so good”
“You can have me any way you want, babe”
“Look how ready I am. Don’t you want to put your dick in there?”
What do you feel as you read this? Did that just turn you on a little bit? Yes? Then this article is for you! No? Then this article is for you!
Aww, those dirty words… They are powerful and seductive in the bedroom and many of us use them for expression and effect. Yesterday my friend asked me if I know how to talk dirty. So today I’m going to share with you some dirty talk tips and examples that will help you figure out how to approach the naughty fun of talking in the sack and feel more comfortable about it.
As for me, talking dirty is an essential part of my sex life and one of the naughtiest things I enjoy. Dirty talk is the opportunity to really push back all the boundaries and stops. Being sweet and polite by nature, and expressing my dirty side in bed and blurting out sexy rude things is a lot of fun and gives a spice to my sex life.
Talking dirty to your sweetheart is a great form of sex play, but there are certain things you must keep in mind in order to have the best experience.
What is a Dirty Talk?
Dirty talk (sexy talk, naughty talk, etc) is a sex play involving sensual/sexual phrasing in order to drive one’s partner or oneself wild through words and imagination, and heighten sexual pleasure before and during sex. Through a dirty talk you can stimulate your partner’s major senses: sound, sight and touch. Lovers use dirty talk as a way of expressing their wants and needs in the heat of the moment.
If done right and at the right time, dirty talk is one of the hottest things you can do for your lover!
How to talk dirty?
Types of Dirty Talk: the soft-core and the hard-core.
The soft-core dirty talk may include sweet nothings, and “not so dirty” phrases and words. The soft-core version is a great way to start with dirty talk. In the beginning it is best to stick with the words you already know these work well and gradually add new naughty words and phrases here and there during sex. After all, who says a dirty talk has to be always vulgar? First of all, it has to be comfortable for both lovers and sound seductively enough to make you aroused and ready for more! We all know that sometimes the simple statements work incredibly well.
“I love the things you do with your tongue”
“Honey, you’re the sexiest thing I’ve ever seen!”
“I want you so bad”
“Your wish is my command”
The hard-core dirty talk may involve swear words and slang words. Many lovers find it extremely hot if you use them, especially if you don’t usually swear. If you prefer to use some of the most vulgar words and phrases known to man, then so be it as long you are comfortable with it and keep it within both of you. Talking dirty is like a secret with your sweetheart, a secret that only you two know and enjoy behind closed doors.
“I want to rub my pussy all over your face”
“Spray your juice all over my tits”
“Put your big fat baby maker inside my pussy and fuck my brain out. Right now!”
“This is how a real man fucks!”
Dirty talking ways
A great way to sound sexy and dirty is describing out loud what is happening during sex, how wonderful it feels in your body; talking out your dirty fantasies; telling your partner something you’re going to do and something you want your lover to do to you right now. If you can hold eye contact as you’re describing it, you get some extra pleasure, believe me. And one more thing: complimenting your lover is one more way to sound dirty in the sack. Compliment and praise your lover, give her/him an ego boost. Talk about his/her body and tell him/her about your favorite part of his/her body. Be descriptive and creative!
“You look so sexy when you do that”
“You taste sooo good”
“Oh, that feels so good! Do that again!”
“No one has ever made me come as hard as you can”
It’s not what you say, but how you say it
Dirty talk doesn’t involve only words and phrases. You may use your voice and sounds: moans, groans, sighs; whispering and screaming. You can sound commanding and harsh, submissive and uncertain, and everywhere in between.
It should come naturally from you
Please, do not say words that make you feel uncomfortable. Try to be yourself and say the words that come out naturally. Just say what comes to mind. So, in order to sound spontaneous and really sexy, you have to wait for the right moment because if a dirty talk isn’t done right and at the right time; then prepare to deal with laughter and giggles 🙂 After all, the point of dirty talk is to have fun, so don’t worry if it sounds funny!
Sometimes the laughter can give way to the most natural dirty talk and dirtiest phrases! So, if your sweetheart’s dirty talk makes you laugh, say something like “Shut up, sweetie, and use your mouth on me. I adore that!” or “Don’t talk dirty to me, play dirty to me!” 🙂 Perfect: now you’re talking dirty!
Dirty talk boundaries
When the subject of dirty talk comes up, the first thing to do is communicate your dirty talk boundaries. If there are words that you don’t like, you have to tell your sweetheart. Once you have agreed on what works and what doesn’t – have fun!
Dirty talk is not disrespect; this is a sex play
Behind closed doors, almost all women enjoy being treated like a little whore every now and then. But everyone should separate a sex play from reality. So if she is a “bitch” in the sack, that doesn’t mean that she would like to be called a “bitch” outside of the bedroom.
Okay, so you are in the mood to talk sexy/dirty/naughty to your lover and aren’t sure what to say? I hope the coming examples will come in quite handy.
50 Dirty Talk Examples, From Not-So-Dirty to So-So-Dirty!
1. Tell me all the dirty little things you do when you masturbate, you naughty boy/girl. Tell me everything, baby. Tell me how you play with yourself.
2. Do you like it when I touch myself here?
3. Lie back and shut up! I’m going to make you cum until you can’t breathe.
4. Kiss me there… Lick every inch of me.
5. Come over here and ride me hard!
6. Fuck me. Right now!
7. Use me as your toy all night long.
8. Touch yourself and let me watch you.
9. Do you want more? Take it!
10. Give me that come, honey. I want it in my mouth. Come on, give it to me.
11. It drives me crazy when you look at me that way.
12. I’m going to do you right now, honey. Your pussy… or your ass…?
13. Well, you stupid fucker, I won’t let you fuck my ass… So what?
14. Shut the fuck up! I’ll fuck you wherever I want, naughty little whore!
15. I always get what I want.
16. Okay, babe, you can have any hole you want.
17. I love the way it sounds when you fuck me. Hear it?
18. I want you to suck out all the juices you put in me with your mouth.
19. Baby don’t stop! Oh my god, I love it when you do that!
20. I’m so fuckin’ wet, just let me suck your sweet lollipop…
21. Put your cock inside my mouth and fuck my brain out!
22. Just grab my head and force me closer!
23. I’m your slave for the night. Tell me what you want.
24. You can have me any way you want…
25. Get over here, big boy. And show me who’s the boss!
26. Where do you want to come?
27. I want it all over me. Cover me with it.
28. What a sweet sexy ass!
29. Do you like my juicy pussy/big dick? Tell me what you see. Describe it to me.
30. You’re my bitch. I adore how naughty you are. I love you.
31. Babe, you have to follow all my rules tonight.
32. No stops this time. Let’s see how many times I can make you come.
33. Don’t you dare come until I say you can!
34. Maybe you should spank me – I’ve been very, very bad.
35. I want you to undress and wait for me in the bedroom.
36. Get on your hands and knees, sweetheart… and wait like a good girl.
37. Spread your legs wide for me, sweet darling. Your body is mine tonight.
38. You like it when I spread my legs and take you in?
39. I can’t believe what you’re doing! Please do not stop!
40. I love pleasing you and the sounds of your pleasure drive me crazy.
41. You little slut, I’m going to fuck you till you can’t walk! Ready?
42. Fill me up, daddy, fuck my tight cunt! Make me scream with that big dick of yours!
43. Faster! Deeper! Harder!
44. What a hot nasty girl you are! I will wash your mouth out with my cum if you talk dirty, naughty girl.
45. I love how big your cock gets when I talk to you like this.
46. I love sucking your cock. And I’m going to lick it clean.
47. Cum for me baby, cum in my mouth, I want to taste you.
48. I could spend hours between your legs; teasing… sucking; sipping; tasting you.
49. I want you. I want to make love with you. I want to enjoy sex with you. I want to fuck you.
50. Oh, baby, that was the best fuck I’ve ever had. Thank you for that.