Women s Health And Fitness Magazine Biography
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Haven't run since cross-country at school? No sweat. This women's workout plan, designed by fitness guru Amy Dixon, will help you build from a walk to a run. By the end, you'll be able to run 30 minutes without stopping - and you'll be showing off a rock hard body under your running shorts.
Do all walking and running at an intensity level that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one day of rest each week. And don't forget to stretch after each workout.
WEEK ONE
Monday: Walk 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 4 minutes.
Tuesday: Strength training
Wednesday : Walk 10 minutes. Next 8 minutes alternate running 1 minute and walking 1 minute. Walk 2 minutes.
Thursday: Abs workout
Friday : Walk 8 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute. Walk 2 minutes.
Saturday : Rest day. Enjoy it!
Sunday : Walk 6 minutes. Next 12 minutes alternate running 2 minutes and walking 2 minutes. Walk 2 minutes.
WEEK TWO
Monday: Walk 10 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute. Walk 5 minutes.
Tuesday: Strength training
Wednesday : Walk 10 minutes. Next 12 minutes alternate running 1 minute and walking 1 minute. Walk 3 minutes.
Thursday: Abs workout
Friday : Walk 10 minutes. Next 12 minutes alternate running 2 minutes and walking 1 minute. Walk 3 minutes.
Saturday : Rest day. Enjoy it!
Sunday : Walk 8 minutes. Next 15 minutes alternate running 2 minutes and walking 1 minute. Walk 2 minutes.
WEEK THREE
Monday: Walk 10 minutes. Next 10 minutes alternate running for 1 minute and walking for 1 minute. Walk 10 minutes.
Tuesday: Strength workout
Wednesday : Walk 10 minutes. Next 15 minutes, alternate running for 1 minute and walking for 1 minute. Walk 5 minutes.
Thursday : Abs workout
Friday: Walk 10 minutes. Next 15 minutes alternate running 2 minutes with walking 1 minute. Walk 5 minutes.
Saturday : Rest day. Enjoy it!
Sunday : Walk 5 minutes. Next 21 minutes, alternate running for 2 minutes and walking for 1 minute. Walk 4 minutes.
WEEK FOUR
Monday : Walk 5 minutes. Next 20 minutes alternate running for 3 minutes and walking for 1 minute. Walk 5 minutes.
Tuesday: Strength training
Wednesday : Walk 4 minutes. Next 24 minutes, alternate running for 5 minute and walking for 1 minute. Walk 2 minutes.
Thursday : Strength training
Friday: Walk 4 minutes. Next 24 minutes alternate running 5 minutes with walking 1 minute. Walk 2 minutes.
Saturday: Rest day. Enjoy it!
Sunday : Walk 5 minutes. Next 22 minutes, alternate running for 8 minutes and walking for 3 minutes. Walk 3 minutes.
WEEK FIVE
Monday : Walk 5 minutes. Run 10 minutes. Walk 5 minutes. Run 5 minutes. Walk 5 minutes.
Tuesday : Strength training
Wednesday : Walk 5 minutes. Run 12 minutes. Walk 3 minutes. Run 5 minutes. Walk 5 minutes.
Thursday: Strength training
Friday : Walk 10 minutes. Run 15 minutes. Walk 5 minutes.
Saturday: Rest day. Enjoy it!
Sunday : Walk 6 minutes. Run 18 minutes. Walk 6 minutes.
WEEK SIX
Monday : Walk 5 minutes. Run 20 minutes. Walk 5 minutes.
Tuesday : Strength training
Wednesday : Walk 5 minutes. Run 22 minutes. Walk 3 minutes.
Thursday: Strength training
Friday : Walk 3 minutes. Run 25 minutes. Walk 2 minutes.
Saturday : Rest day. Enjoy it!
Sunday : Run 30 minutes.
To share the love, he explains the method in his book, The 4-Hour Body – and we’re now sharing it with you and your partner. Listen and learn well, grasshopper…
GETTING STARTED
This technique requires 15 minutes of 100 per cent concentration on approximately three square millimetres of contact. Nothing more. Test this and practise it with your partner. The pay-off will alter your sexual experience forever.
NO PRESSURE
Remind each other that this is a goal-less practice. There is no objective, just a focus on a single point of contact. This should remove all expectations and pressure. He is going to touch you for 15 minutes. You don’t need to do anything. The only focus should be on the short stroke just as the emphasis would be on the breath in most forms of meditation. View it as an exercise in mindful awareness. And the more you focus, the greater your satisfaction.
ASSUME THE POSITION
First, it’s time to get naked. Lie on your back (use a pillow for neck support), then bend and move your legs apart. It’s easier for your bloke to get the right point of contact with his left hand so get him to sit to your right on top of a couple of pillows and straddle his bent left leg across your stomach. (If he’s a heavy fella you may want to add some pillows to relieve any pressure from his left leg on your torso.)
If he feels more comfortable doing this with his right hand then simply get him to swap sides. But if he does this, it’s important for him to tilt his right wrist towards you slightly as if he were looking at a watch to create a better finger angle. As most people are right-handed, we’ve explained it this way round (man on left side of you, using his right hand). Are you ready? Use the steps and the (admittedly abstract) pictures at right to get going...
1/ Separate the labia.
2/ Gently retract the clitoral hood upwards with the heel of his palm.
3/ Anchor the clitoris with his right thumb by holding the hood back.
4/ Get him to put his left hand under your bum, with two fingers under each cheek, and his thumb resting on, not in, the base of the entrance to the vagina. This is called the ring of introitus (we know it sounds like a Jason Statham film). Doing this acts as an anchor and help you feel more relaxed. Now comes the important part: finding the “upper quadrant” of your clitoris, which is a tiny area crammed with thousands of nerve endings. Tell your partner to imagine he’s looking directly at your clitoris from between your legs, with the top of the clitoris as 12 on a clock face. Get him to find one o’clock – ideally a small indentation or pocket between the hood and your clitoris – with his index finger and begin stroking using the lightest touch possible (think two pages of paper as depth of pressure) and only 1.5mm or so of movement. The tip of his finger is better than the pad. Have him stroke at a constant speed for periods of two to three minutes – it’s OK to change speed between periods. (If his back gets tired, he can try bracing his left elbow against your right leg.)
5/ Once 15 minutes are up, end with “grounding”. Nothing to do with punishing teenagers, it’s just a new-age term for easing you out of the experience, which conveniently avoids fixation on having a full-blown orgasm as closure. Get him to put pressure down on your pubic bone and up towards your head, using overlapping hands. You dictate the pressure. Most women find the strongest pressure the most pleasurable. You may find you want to have sex now. Don’t let us stop you.
Do all walking and running at an intensity level that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one day of rest each week. And don't forget to stretch after each workout.
WEEK ONE
Monday: Walk 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 4 minutes.
Tuesday: Strength training
Wednesday : Walk 10 minutes. Next 8 minutes alternate running 1 minute and walking 1 minute. Walk 2 minutes.
Thursday: Abs workout
Friday : Walk 8 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute. Walk 2 minutes.
Saturday : Rest day. Enjoy it!
Sunday : Walk 6 minutes. Next 12 minutes alternate running 2 minutes and walking 2 minutes. Walk 2 minutes.
WEEK TWO
Monday: Walk 10 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute. Walk 5 minutes.
Tuesday: Strength training
Wednesday : Walk 10 minutes. Next 12 minutes alternate running 1 minute and walking 1 minute. Walk 3 minutes.
Thursday: Abs workout
Friday : Walk 10 minutes. Next 12 minutes alternate running 2 minutes and walking 1 minute. Walk 3 minutes.
Saturday : Rest day. Enjoy it!
Sunday : Walk 8 minutes. Next 15 minutes alternate running 2 minutes and walking 1 minute. Walk 2 minutes.
WEEK THREE
Monday: Walk 10 minutes. Next 10 minutes alternate running for 1 minute and walking for 1 minute. Walk 10 minutes.
Tuesday: Strength workout
Wednesday : Walk 10 minutes. Next 15 minutes, alternate running for 1 minute and walking for 1 minute. Walk 5 minutes.
Thursday : Abs workout
Friday: Walk 10 minutes. Next 15 minutes alternate running 2 minutes with walking 1 minute. Walk 5 minutes.
Saturday : Rest day. Enjoy it!
Sunday : Walk 5 minutes. Next 21 minutes, alternate running for 2 minutes and walking for 1 minute. Walk 4 minutes.
WEEK FOUR
Monday : Walk 5 minutes. Next 20 minutes alternate running for 3 minutes and walking for 1 minute. Walk 5 minutes.
Tuesday: Strength training
Wednesday : Walk 4 minutes. Next 24 minutes, alternate running for 5 minute and walking for 1 minute. Walk 2 minutes.
Thursday : Strength training
Friday: Walk 4 minutes. Next 24 minutes alternate running 5 minutes with walking 1 minute. Walk 2 minutes.
Saturday: Rest day. Enjoy it!
Sunday : Walk 5 minutes. Next 22 minutes, alternate running for 8 minutes and walking for 3 minutes. Walk 3 minutes.
WEEK FIVE
Monday : Walk 5 minutes. Run 10 minutes. Walk 5 minutes. Run 5 minutes. Walk 5 minutes.
Tuesday : Strength training
Wednesday : Walk 5 minutes. Run 12 minutes. Walk 3 minutes. Run 5 minutes. Walk 5 minutes.
Thursday: Strength training
Friday : Walk 10 minutes. Run 15 minutes. Walk 5 minutes.
Saturday: Rest day. Enjoy it!
Sunday : Walk 6 minutes. Run 18 minutes. Walk 6 minutes.
WEEK SIX
Monday : Walk 5 minutes. Run 20 minutes. Walk 5 minutes.
Tuesday : Strength training
Wednesday : Walk 5 minutes. Run 22 minutes. Walk 3 minutes.
Thursday: Strength training
Friday : Walk 3 minutes. Run 25 minutes. Walk 2 minutes.
Saturday : Rest day. Enjoy it!
Sunday : Run 30 minutes.
To share the love, he explains the method in his book, The 4-Hour Body – and we’re now sharing it with you and your partner. Listen and learn well, grasshopper…
GETTING STARTED
This technique requires 15 minutes of 100 per cent concentration on approximately three square millimetres of contact. Nothing more. Test this and practise it with your partner. The pay-off will alter your sexual experience forever.
NO PRESSURE
Remind each other that this is a goal-less practice. There is no objective, just a focus on a single point of contact. This should remove all expectations and pressure. He is going to touch you for 15 minutes. You don’t need to do anything. The only focus should be on the short stroke just as the emphasis would be on the breath in most forms of meditation. View it as an exercise in mindful awareness. And the more you focus, the greater your satisfaction.
ASSUME THE POSITION
First, it’s time to get naked. Lie on your back (use a pillow for neck support), then bend and move your legs apart. It’s easier for your bloke to get the right point of contact with his left hand so get him to sit to your right on top of a couple of pillows and straddle his bent left leg across your stomach. (If he’s a heavy fella you may want to add some pillows to relieve any pressure from his left leg on your torso.)
If he feels more comfortable doing this with his right hand then simply get him to swap sides. But if he does this, it’s important for him to tilt his right wrist towards you slightly as if he were looking at a watch to create a better finger angle. As most people are right-handed, we’ve explained it this way round (man on left side of you, using his right hand). Are you ready? Use the steps and the (admittedly abstract) pictures at right to get going...
1/ Separate the labia.
2/ Gently retract the clitoral hood upwards with the heel of his palm.
3/ Anchor the clitoris with his right thumb by holding the hood back.
4/ Get him to put his left hand under your bum, with two fingers under each cheek, and his thumb resting on, not in, the base of the entrance to the vagina. This is called the ring of introitus (we know it sounds like a Jason Statham film). Doing this acts as an anchor and help you feel more relaxed. Now comes the important part: finding the “upper quadrant” of your clitoris, which is a tiny area crammed with thousands of nerve endings. Tell your partner to imagine he’s looking directly at your clitoris from between your legs, with the top of the clitoris as 12 on a clock face. Get him to find one o’clock – ideally a small indentation or pocket between the hood and your clitoris – with his index finger and begin stroking using the lightest touch possible (think two pages of paper as depth of pressure) and only 1.5mm or so of movement. The tip of his finger is better than the pad. Have him stroke at a constant speed for periods of two to three minutes – it’s OK to change speed between periods. (If his back gets tired, he can try bracing his left elbow against your right leg.)
5/ Once 15 minutes are up, end with “grounding”. Nothing to do with punishing teenagers, it’s just a new-age term for easing you out of the experience, which conveniently avoids fixation on having a full-blown orgasm as closure. Get him to put pressure down on your pubic bone and up towards your head, using overlapping hands. You dictate the pressure. Most women find the strongest pressure the most pleasurable. You may find you want to have sex now. Don’t let us stop you.
Women s Health And Fitness Magazine Women Fitness Motivation Inspiration Model Quotes Body Magazine Workouts Logo Before And After Photos
Women s Health And Fitness Magazine Women Fitness Motivation Inspiration Model Quotes Body Magazine Workouts Logo Before And After Photos
Women s Health And Fitness Magazine Women Fitness Motivation Inspiration Model Quotes Body Magazine Workouts Logo Before And After Photos
Women s Health And Fitness Magazine Women Fitness Motivation Inspiration Model Quotes Body Magazine Workouts Logo Before And After Photos
Women s Health And Fitness Magazine Women Fitness Motivation Inspiration Model Quotes Body Magazine Workouts Logo Before And After Photos
Women s Health And Fitness Magazine Women Fitness Motivation Inspiration Model Quotes Body Magazine Workouts Logo Before And After Photos
Women s Health And Fitness Magazine Women Fitness Motivation Inspiration Model Quotes Body Magazine Workouts Logo Before And After Photos
Women s Health And Fitness Magazine Women Fitness Motivation Inspiration Model Quotes Body Magazine Workouts Logo Before And After Photos
Women s Health And Fitness Magazine Women Fitness Motivation Inspiration Model Quotes Body Magazine Workouts Logo Before And After Photos
Women s Health And Fitness Magazine Women Fitness Motivation Inspiration Model Quotes Body Magazine Workouts Logo Before And After Photos
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