Cooked food on black bowl
Athletes are inundated with information on how to train and recover; they don't need the added pressure of dietary information overload. Food choices affect performance, but too often we get caught up in looking for the magic bullet and honing in on specifics only to ignore the big picture.
The truth is, the majority of people seeking fitness gains benefit from backing off a bit and getting back to basics — for example: Consuming a routine diet that includes a variety of colorful, nutritious whole foods.
1. TRACK FOR ENERGY INTAKE
Man doing karate stunts on gym
Photo by Uriel Soberanes on UnsplashEnergy intake relative to exercise energy expenditure is known as energy availability. It could be tempting to up exercise without increasing the fuel to support the effort in order to get lean. However, too many athletes succumb to over-restriction and caloric deficits, which results in the body being forced to use lean tissue as fuel. Ultimately, this hinders performance and body composition.
Instead of micromanaging macronutrient breakdown, milligrams of a specific vitamin, or supplement intake, aim to have a daily balance of calories you consume versus burn. Ensuring your overall energy needs are being met is a huge game changer in how you feel and consequently how you perform.
2. REDUCE THE JUNK
Selective focus photography of burger patty, mayonnaise, and French fries served on platter
Photo by Robin Stickel on UnsplashAll foods can fit into an overall healthy diet, however, consuming foods low in nutrient density is like loading up on the 'junk miles' in your workouts. It's fuel, but it isn't making you any better. Aim to reduce the amount of low nutrient density foods consumed day to day. The best athletes indulge occasionally, but know 80% of their intake should be high-quality calories — Think: complex carbohydrates, plant proteins, omega and unsaturated fatty acids and colorful produce — to best fuel their health and performance needs. Skipping packaged foods is the best way to start eliminating poor quality foods.
3. BUILD YOUR PLATE
Meat with vegetable on plate
Photo by Caroline Attwood on UnsplashA great place to start simplifying your diet is to focus on balance, and the plate method is a great example of how to do this. Instead of measuring or weighing your food, you can use the plate's template to add protein, carbohydrates (grains or starchy vegetables) and produce, in the designated areas. This method focuses on balance — having different food types represented — and since each food type has its place, portion control comes naturally. It also provides some structure without being overbearing or restrictive. Start with a simple meal of grilled chicken, sweet potato and a salad drizzled with vinaigrette, before exploring more adventurous meals.
4. STICK TO A ROUTINE
Yellow and white alarm clock at 10 10
Photo by Laura Chouette on UnsplashMake day-to-day eating easy by sticking to a handful of high-quality meal or ingredient staples. Many professional and elite athletes eat the same meals and reach for the same snacks repeatedly. This helps reduce decision fatigue and stress, factors that increase low level inflammation and potential weight gain — the opposite of what most athletes want.
Make a list of three meals you fall back on for breakfast, lunch and dinner. Rotating the same few meals makes shopping and meal prep easy.
| Breakfast | Lunch | Dinner |
|---|---|---|
| Oatmeal with berries and yoghurt | Chopped chicken salad | Peanut tempeh with mixed vegetables and quinoa |
| Whole-grain toast with avocado and eggs | Bean burrito bowl | Steak with baked sweet potato and green beans |
| Tofu scramble burrito with fruit | Turkey and hummus on whole-grain bread with an apple and yoghurt | Salmon poke bowl with brown rice |
For us all today it is a sunny day because of the start of the holiday. Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
woman taking photo of high-rise building beside road
Photo by Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
closeup photography of woman smiling
Photo by Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
Choose a nice headline
Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
girl with paint of body
Photo by Together
Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
A nice particle
Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
It's so interesting how many essential aspects of our self-care, wellness, and personal development as adults are linked to our childhood. And as much as I sometimes hate the whole cliche of tapping into an inner child (a concept of which I've struggled with because, after a few years of therapy, I've wished that metaphoric version of me would actually grow up and stop constantly instigating battles with old triggers), there are so many positives to embracing the positive aspects of child-like wonder, creativity, and fun as a very grown-ass woman.
That's where play comes in, especially in reference to the importance of enjoying life. Research has shown that adults who explore their favorite activities or hobbies from childhood and deliberately seek activities of joy can increase feelings of happiness, support, comfort, and creativity. And it's no secret that those feelings are the key to success behind many of the successful, fly Black women in business we all admire or want to emulate.
Two enterprising acquaintances-turned-friendpreneurs know just how empowering the pursuit of enjoyment can be, and they've seen the benefits —in their careers, friendships, and within the community of Black women they've built via their platform Paradise + Vibe.
Founders Iana Edwards, CEO, and Kasondra McConnell, CFO, launched the platform in 2020, offering retreats, pop-up events, and other ways for women to connect, relax, release, and, of course, have fun. Friends since 2014, they'd been on the pulse of the intersection between wellness and play in their own respective lives before teaming up for Paradise + Vibe.
"In 2019, Iana became a yoga instructor, and her career just took off in the yoga space to the point where hotels were asking her to teach," Kasondra said. "Later, we went to Jamaica for her birthday, and the last day we were there, we were just in the ocean, talking, and I said, ‘I really think you could do something where you bring people together—because you’re the attraction for the yoga—so why not use your own platform to better yourself?' From there, we came up with a name and launched with the intention to provide a space for wellness for people of color to feel safe and connected and in tune with all of the things that make you feel well and whole."
"With our retreats, we are bringing people together where they can connect in a place where they can play, be present, and get back to what they need at their core—just to feel good."
Even outside of the retreats and other events they host, Iana and Kasondra make sure they infuse play into their everyday lives, and reiterate that the activities don't have to be super-strenuous or structured. Many of the things they love to do for enjoyment in adulthood tie directly into fond memories of their childhood. Kasondra loved watching Legends of the Hidden Temple, a '90s action-adventure game show and used to create backyard obstacle courses in the backyard with her family. Today, she still loves being out in nature, enjoying the mental clarity of walking or hiking. "I oftentimes have to use my brain a lot, but with hiking, you don't. You're just putting one foot in front of the other. I live near a trail, and so I'll go walk there. And anytime I'm engulfed in water, I love it," she said.
One of Iana's favorite childhood memories of fun is going with her schoolmates to a dinosaur exhibit at Fernbank Museum in Atlanta. "We had peanut butter sandwiches, and I was just enamored with the surroundings, getting out of the classroom setting and being with my classmates. It was then that I realized joy is simple, and it's sometimes just a choice."
Iana and Kasondra pride themselves on embodying a different take on wellness, especially for Black women. "We bonded over that before I went to yoga training, and we just saw, inadvertently, a need for something that wasn't there," Iana said. "We have always been very rogue when it comes to wellness. We've given pushback on the whole [idea that] you have to eat a certain way, you have to be a vegan, you have to eat raw foods, [or] you can't eat this, you can't eat that— this trope of, to be a yogi, you have to look and identify as a certain type."
"We love to dance. We love to go out. We love to listen to ratchet music. We do yoga. We do move our bodies. But we're also people, human, and women, and we are a little bit of everything. We approached it like, 'You know what? We're going to take a true holistic approach to wellness and encompass it all and not leave out the turn-up aspect.'"
Iana, who has been practicing yoga for almost a decade (and has been trained by the best to teach it), and Kasondra, a serial entrepreneur who has worked in real estate, retail, and events, merged their talents, skills, and experiences in order to provide something to the market they felt was missing.
Both agree that wellness is all about intention and energy, not just what you put into your body. And when Black women are able to truly enjoy the things that lead to laughter, comradery, amusement, and pleasure, innovative, life-changing, and culture-shifting things happen. "One day, Kasondra said, 'Friend, wellness is about connection. It's not about whether we're eating a salad. It's so much deeper than that,'" Iana recalled.
"When you think about [when we were] children, in our most pure form as humans, we were a little more connected then," Kasondra added. "When you were playing, you were outside, taking in Vitamin D from the sun, energy from the Earth. You were connecting with other people. Play takes you out of being so heady and into the present moment. You're not so worried and anxious about what you have going on and more so connected to being present."
With Paradise + Vibe retreats, women are supported in participating in group activities and yoga, with the backdrop of paradise in global locales—including South Africa, Brazil, Mexico, and Indonesia—that truly facilitate freedom, leisure, and bliss. "There's proof that, if you look at what depression is, it's essentially being stuck in the past, and anxiety is being occupied with the future and what's to come," Kasondra said.
"So if you can do things like Bikram yoga, which Iana teaches, it's so hot and so intense but so rewarding. It gets you into the present moment. [With] play [it's] the exact same thing, so we took these ideas, and we injected it into our retreats. We select activities that allow people to do things that will take them out of their comfort zones, especially for our audience, which is predominantly Black women. We're talking about in Costa Rica, where we're white-water rafting. In Jamaica, we hiked Mayfield Falls. There's parts of the water where you have to swim, and [that took] people out of their head and got them into the present moment."
Changing the narrative on wellness, enjoyment, and self-care for Black women is vital, especially when choosing a holistic approach that's both considerate of one's personal experience and passions and pushes them to break boundaries. That's what connected Kasondra and Iana in the first place. "We love a hot spring, a body of water. Let’s get on an ATV. Let’s go to an elephant sanctuary—any kind of activity that breaks our adult avatar," Kasondra said. "When you are engaged in some sort of play, you’re the closest you’ve ever been to your childhood version of yourself."
For more on Kasondra, Iana, and Paradise + Vibe events, visit them on Instagram or their website.
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Featured image courtesy of Paradise + Vibe
The truth is, Black moms create magic every single day. Whether we're juggling motherhood with a busy 9-5, a thriving business, or staying at home to run a household, no day is short of amazing when you're managing life as a mommy. This Mother's Day, xoNecole is giving flowers to CMOs (Chief Mom Officers) in business who exemplify the strength it takes to balance work with motherhood.
We've commissioned these ladies, who are pillars in their respective industries, for tidbits of advice to get you through the best and worst days of mothering. Here, they share their "secret sauce" and advice for other moms trying to find their rhythm.
Emmelie De La Cruz, Chief Strategist at One Day CMO
"My mom friends and I all laugh and agree: Motherhood is the ghettoest thing you will ever do. It's beautiful and hard all at the same time, but one day you will wake up and feel like 'I got this' and you will get the hang of it. After 4 months, I finally felt like I found my footing to keep my kid and myself alive, but it took vulnerability to take off the cape and be honest about the areas that I didn't have it all together. The healing (physically and emotionally) truly does happen in community - whatever and whoever that looks like for you."
Alizè V. Garcia, Director Of Social & Community Impact at Nike
"I would tell a new mom or a prospective mother that they must give themselves grace, understand and remember there is no right way to do this thing and have fun! When I had my daughter three and a half years ago, I was petrified! I truly had no clue about what to do and how I was going to do it. But with time, my confidence grew and I realized quickly that I have all the tools I need to be the mother I want to be."
Nikki Osei-Barrett, Publicist + Co-Founder of The Momference
"There's no balance. I'm dropping sh*t everywhere! However, my secret sauce is pursuing interests and hobbies outside of what's required of me and finding time to workout. Stronger body equals = stronger mind."
Lauren Grove, Chief Experience Architect, The Grant Access, LLC
"I try to give myself grace. That’s my mantra for this phase of motherhood…grace. I won’t be able to get everything done. To have a spotless house. To not lose my cool after an exhausting day. Those things can’t happen all of the time. But I can take a deep breath and know tomorrow is another day and my blessings are more plentiful than my pitfalls."
Rachel Nicks, Founder & CEO of Birth Queen
"You have the answers within you. Don’t compare yourself to others. Curate your life to work for you. Ask for help."
Tanisha Colon-Bibb, Founder + CEO Rebelle Agency + Rebelle Management
"I know love doesn't pay bills but when I am overwhelmed with work or client demands I take a moment to play with my baby and be reminded of the love, energy, science, and Godliness that went into his birth. I am brightened by his smile and laugh. I remember I am someone's parent and not just a work horse. That at the end of the day everything will work out for the good of my sanity and the love within my life."
Christina Brown, Founder of LoveBrownSugar & BabyBrownSugar
"Learning your rhythm as a mom takes time and can be uncomfortable when you’re in a season of overwhelm. Constantly check in with yourself and assess what’s working and what’s not. Get the help you need without feeling guilty or ashamed of needing it."
Mecca Tartt, Executive Director of Startup Runway Foundation
"I want to be the best for myself, my husband, children and company. However, the reality is you can have it all but not at the same time. My secret sauce is outsourcing and realizing that it’s okay to have help in order for me to perform at the highest level."
Jen Hayes Lee, Head Of Marketing at The Bump (The Knot Worldwide)
"My secret sauce is being direct and honest with everyone around me about what I need to be successful in all of my various "jobs". Setting boundaries is one thing, but if you're the only one who knows they exist, your partners at home and on the job can't help you maintain them. I also talk to my kids like adults and let them know why mommy needs to go to this conference or get this massage...they need to build an appreciation for my needs too!"
Whitney Gayle-Benta, Chief Music Officer JKBX
"What helps me push through each day is the motivation to continue by thinking about my son. All my efforts, though exhausting, are to create a wonderful life for him."
Ezinne Okoro, Global Chief Inclusion, Equity, & Diversity Officer at Wunderman Thompson,
"The advice I received that I’ll pass on is, you will continue to figure it out and find your rhythm as your child grows into new stages. Trust your nurturing intuition, parent on your terms, and listen to your child."
Jovian Zayne, CEO of The OnPurpose Movement
"I live by the personal mantra: 'You can’t be your best self by yourself.' My life feels more balanced when I offer the help I can give and ask for the help I need. This might mean outsourcing housecleaning for my home, or hiring additional project management support for my business."
Simona Noce Wright, Co-Founder of District Motherhued and The Momference
"Each season of motherhood (depending on age, grade, workload) requires a different rhythm. With that said, be open to learning, to change, and understand that what worked for one season may not work the other...and that's okay."
Janaye Ingram, Director of Community Partner Programs and Engagement at Airbnb
"My daughter's smile and sweet spirit help me to feel gratitude when I'm overwhelmed. I want her to see a woman who doesn't quit when things get hard."
Codie Elaine Oliver, CEO & Founder of Black Love
"I try to listen to my body and simply take a break. With 3 kids and a business with 10+ team members, I often feel overwhelmed. I remind myself that I deserve grace for everything I'm juggling, I take a walk or have a snack or even head home to see my kids, and then I get back to whatever I need to get done."
Jewel Burks Solomon, Managing Partner at Collab Capital
"Get comfortable with the word ‘no’. Be very clear about your non-negotiables and communicate them to those around you."
Bridget Bogee, Marketing Lead At Meta
"Ask for help and always prioritize making time for you."
Julee Wilson, Executive Director at BeautyUnited and Beauty Editor-at-Large at Cosmopolitan
"Understand you can’t do it alone — and that’s ok. Relinquish the need to control everything. Create a village and lean on them."
Salwa Benyaich, Director Of Pricing and Planning at Premion
"Most days I really try to shut my computer off by 6 pm; there are always exceptions of course when it comes to big deals or larger projects but having this as a baseline allows me to be much more present with my kids. I love the fact that I can either help with homework or be the designated driver to at least one afterschool activity. Work can be draining but there is nothing more emotionally draining than when you feel as though you are missing out on moments with your kids."
Brooke Ellis, Head of Global Marketing & Product Launches at Amazon Music
My calendar, prayer, pilates class at Forma, a good playlist, and oatmilk lattes all help get me through any day.
Courtney Beauzile, Global Director of Client and Business Development at Shearman & Sterling
My husband is a partner who steps in when I just can’t. My mom and my MIL come through whenever and however I need. My kids have many uncles and aunts and they will lend an ear, go over homework, teach life lessons, be a presence or a prayer warrior depending on the day.
Robin Snipes, Chief of Staff at Meta
"Enjoy the time you have to yourself because once kids come those times will be few and far between."
Monique Bivens, CEO & Founder at Brazilian Babes LLC.
"For new moms, it is very important that you get back into a habit or routine of something you use to do before you were pregnant. Consider the actives and things that give you the most joy and make the time to do them."
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Featured image by Westend61/Getty Images
The Great Report
2020 Global Report Sheet
When we reflect on our own path as women in light of the women who came before us, it’s easy to see that the loads we’ve carried haven’t always been the lightest. From everyday stresses to generational trauma with roots that are difficult to trace, one must ask where all that weight goes if we never release it.
The body holds the score for all the anxieties, worries, and unease that we’ve endured over time. Family and society often tell us to quiet our emotions, maintain a brave face, and keep our emotions bottled up within. But as we know, anything with too much pressure will eventually burst.
Ah, yes, the missionary position. If there’s one sex position that pretty much everyone off top knows what it consists of, the missionary would have to be it. So, where does the name exactly come from? Oddly enough, even though it’s probably the most common sex position there is, there’s conflicting information about how its name actually came to be.
Some say that the Catholic church deemed it to be the only “non-sinful” position, and folks followed suit. Others believe that it’s tied into “patriarchy” since a man being on top puts a woman into a submissive receiving position (I mean, the Bible does tell wives to submit to their husbands, and sex is referenced for married couples, so that tracks — Ephesians 5, Colossians 3:18, I Peter 3:1-7, Genesis 2:24-25, I Corinthians 6:16-20). There are even stories about missionaries teaching people of African, Native American, and Chinese ethnicities that any other position is wrong and so those people came up with the term “missionary position” to make fun of the missionaries (chile).
Whatever the actual backstory is, what we know for sure is the missionary position continues to be super popular (although leave it to millennials to knock it out of first position and replace it with doggystyle these days), a great way to cultivate emotional intimacy (more on that in just a sec) — and it is oftentimes perceived as hella boring.
That last point is what I’m gonna address today. Because since it is indeed a great way to connect with your partner, it makes it easier to hit “your spot” (the G-spot, to be exact), and it’s also easy on your body (you know, if the desire is there but your limbs are not exactly cooperating), in my eyes, the missionary position needs to receive the proper respect that it deserves — and the best way to do that is to give it a few, perhaps much-needed, “upgrades.” Here are 15 of ‘em.
1. Do Some Eye Gazing Before Anything Else
Recently, I was talking to a male friend of mine who told me that he doesn’t do casual sex in the missionary position. After asking him how he is subtly able to even pull that off (another article, another time), I then wanted to know the method behind his madness: “It’s too intimate and vulnerable. I need to be in something serious with you to be that…into you.”
One might say that literally putting your member into a woman’s vagina is “into her,” yet I digress. Instead, I’ll just focus on the fact that when they say that eyes are the windows to the soul, there is definitely some truth to that. And when it comes to cultivating intimacy with your partner, there is a practice known as eye gazing that can help to connect the two of you in a very special way.
In fact, there are studies to support that you can analyze how someone feels about you by looking into their eyes, you can increase your level of attraction to them by looking into their eyes, and you and your partner can go up a new level in trust if you look into each other’s eyes as well.
How long should the eye gazing last? Some experts say that the goal should be for five minutes while taking deep breaths in between. While doing that might feel awkward at first, look at it this way — y’all are gonna be face to face for a while anyway, right? Why not take the exchange of energy to another level while you’re doing it? And why not get into this mind of headspace by eye gazing as a form of emotional foreplay?
2. BringSome Jasmine, Ylang-Ylang or Lavender and Vanilla
One of the best things about the missionary position is it encourages you to shut out the rest of the world, ignore any distractions and really focus on your partner. Matter of fact, a sex therapist once told me that one of the perks of this particular position is it significantly decreases your chances of you and/or your partner fantasizing about other people during coitus (hey, it happens…way more than people care to admit too).
Something that can help to keep you and your partner centered on one another only is the scent of jasmine, ylang-ylang, and a combo of lavender and vanilla. As a bonus, all are also sensual, calming, and relaxing too. You can add a few drops to a carrier oil (like sweet almond or grapeseed) and create a DIY massage oil. You can sprinkle some of them onto your bedding. You can also add a few drops into your sexual pressure points for a nice surprise as far as your partner’s sense of smell goes.
3. Pull in (More) Pillows
For some reason, I can’t find it now (sorry!), but a few weeks ago, I was cracking up at a video of a guy who was challenging his girlfriend to get into the position of being on top like a man and pushing for more than a minute straight. She failed miserably (it really was hilarious!). After I sent it to a few male friends, one wrote back and said, “Y’all have no idea what being on top can do to a brotha’s back sometimes.”
A workaround that will make everyone happy? Bring in some more pillows. It will elevate your body so that he won’t have to bend over quite so low. Plus, it will help him to penetrate you more deeply, which is almost always a good thing.
You can use the pillows that you already have (they should work just fine). Or you can invest in a sex pillow. They tend to be a bit firmer so that you don’t have to be slippin’ and slidin’ all over the place. Glamour did you a solid by providing a list of some of their favorite sex pillows here; Self did the same by providing their best-of-the-best list here.
4. Light Some Candles
Back to the eye thing real quick. Yeah, I don’t know how y’all are gonna be able to stare deeply into each other’s eyes if it’s pitch black in the room. And here’s the thing about letting some light shine in; there was a study conducted that said when a light box (like the kind that’s used to treat depression) is brought into a man’s space, it can increase his levels of sexual desire. The reason why is it has a way of boosting his testosterone levels.
However, if you don’t want to feel like you’re standing — well, lying — in a room that has the ridiculous lighting that is in department store dressing rooms, go with candlelight instead. A soft glow can still help him to see your shapes and curves and the two of you to look at each other yet because everything with candles is way more subtle, it can help you to feel less self-conscious if you’re not as confident in the sex department as you would like to be (check out “10 Sensuous Ways To Boost Your Sexual Self-Esteem”).
5. Add Some Flavored Lube
Although pretty much all of us have heard the saying, “The wetter, the better,” at this point, this tip is a shout-out to the safe sex crowd (since reportedly, only one-third of men and one-quarter of women actually use condoms. SMDH). If you want to make bringing rubbers into a mix a much more pleasurable experience, go with some flavored lubricant. Although you might only think of its use in the context of oral sex (more on that in a bit), dabbing some on your neck (so that he can taste something sweet-er when he kisses you there) or on your wrists or forearm (so that he can lick them while your hands are pinned back) can be a truly welcome surprise.
And what are some of the best-tasting ones on the market these days? No worries. I got you:
- Sliquid Swirl Strawberry Pomegranate
- Lovehoney Watermelon Flavored Lubricant
- Lube Life Water-Based Birthday Cake Flavored Lubricant
- Doc Johnson Goodhead Ultimate BJ Delight Kit
- La Nua Strawberry Coconut Lube
- ID Lubricants Frutopia Mango Passion
- Wet Dessert Flavored Lubricant
6. Modify the Position…a Bit
As we continue, I will be — no pun intended — deep diving into some tweaks that can be made to the standard missionary position in order to intensify sexual pleasure. For now, I’ll just say that spooning face to face, allowing your partner to pin your legs back, having sex while standing up, letting him ride cowboy (which means he’s literally in the position that you are typically in during the cowgirl) and your partner lying horizontally over your body instead of vertically — these all are twists to the missionary that could cause you to hear “missionary position” with new levels of excitement.
7. Apply the Coital Alignment Technique (CAT)
Speaking of modifying positions, what do y’all know about the Coital Alignment Technique (CAT)? If you’re staring at your screen like, “What in the world is that?” it’s when your partner gets into the downward-facing dog yoga position while you’re on your back in the missionary one. This causes your partner’s penis to stimulate your clitoris as they are entering you and sometimes as they are going in and out. The (main) benefit is if you’re someone who finds experiencing a vaginal orgasm challenging, you significantly increase your chances of experiencing one since your clitoris will be stimulated during the act of intercourse.
Another bonus is “doing the CAT” can help a man to last longer if premature ejaculation is something that he is prone to experiencing.
8. Get Out of the Bed/Bedroom
The older we get, the more bedroom sex makes sense. After all, beds were specifically designed to support our bodies. Still, if you’ve been in a long-term relationship for quite some time, just like approaching the missionary position the same way every time can get old, so can always being in your bed — or bedroom.
You’re paying good money to utilize more than just one room in your home, so why not maximize each one’s potential? And as far as the best room in the house to get busy, I recently read an article that said bathrooms and balconies are fan favorites, followed by closets and utility rooms. Personally, I’m with what a Men’s Health article stated, which is the living room is probably the most comfortable (and common) — yet whatever you do, just try and think outside of the box sometimes. In this case, think outside of your bed and bedroom to see what other places are comfortable for you both.
9. Or…Geton the Edge of the Bed
So, what if you're like, "I hear you, but it's gonna be the bed for me, more times than not?" I hear you. There's a way to upgrade the missionary position and how you use your bed at the same time — have him pull you to the edge of the bed and either penetrate you by lifting your legs over his shoulders, or the two of you can just have "regular sex" that way (so long as he's good at maintaining his balance and keeping you from falling off at the same time).
The perks? For one, if his penis is more on the average side (check out "Sex Hacks For Different Kinds Of Penises (You Heard Me Right)"), he will be able to penetrate you more deeply. Another benefit is if you like to bring vibrators into the mix, it will be easier to do (especially if your legs are up). Another is this is one way to get your clitoris, vagina, and cervix all stimulated all at the same time — in fact, this is why another name for the edge of the bed is "the edge of heaven" (makes sense).
10. Keep Your Bra on — Kinda
As a doula, whenever new moms talk to me about easing back into sex, it's very common for them to talk about how "conflicted" they are when it comes to their breasts, especially if they are breastfeeding. It makes complete and total sense when you think about the fact that first, our breasts are ours alone, then men come in and use them as foreplay, and then here comes a baby who uses them as a food source. A top suggestion that I give is that moms invest in some super sexy nursing bras. That way, if they want to still keep their breasts covered up, there is something pretty for their partner to look at.
Along these same lines (kinda sorta), consider keeping your own bra on during missionary — well, kind of. Either get one that is extremely sheer or pull your breasts out so that they are hanging out over the front of your bra. Why? Well, a lot of men have told me over the years that while nothing really tops a woman in her birthday suit, the peek-a-boo effect of breasts over bras and crotchless panties turns them on in a way that they can't fully articulate. Plus, if you're a bit insecure, this can help you out like it can a new mom (believe it or not), especially if you're going to bring some lighting in (like I suggested earlier).
11. Enjoy His Nipples
Speaking of breasts…although not everyone finds their nipples to be the ultimate erogenous zone (check out “So, What If ‘Typical Erogenous Zones’ Annoy TF Outta You?”), don’t automatically assume that your partner is one of them. The reality is men have the same glands and nerve endings that we do when it comes to their nipples which means a lot of them find their nipples getting some TLC to be super erotic and enjoyable.
A husband client of mine once told me in a session that he wished that his wife would lick on his nipples more, especially during intercourse, because it takes his orgasms to a completely different level. When his wife heard that, she asked, since she’s not a contortionist, how could she possibly pull that off in a comfortable way? This actually brings us to the next point.
12. Try Some Kama Sutra Piercing
On the heels of what I just said, what do you know about the Kama Sutra approach known as piercing? It’s kind of similar to CAT, only with a twist. This time, a man should position his shoulders to where they are directly over your head — that way, as he is moving in and out, you can get direct clitoral stimulation.
How is this any different from the CAT? Well, with that position, his arch is backed farther away from you. Plus, it tends to feel the most amazing upon entry only. On the other hand, piercing makes it possible for you to do the whole nipple thing that we just talked about while he’s able to stimulate your clitoris more intentionally the entire time. A win/win for everyone, wouldn’t you say?
13. Engage in (Some or More) Edging
Another way to almost guarantee that your orgasms will be next level is to engage in a bit of edging. If you're familiar with the word, yet you've never exactly researched and/or tried it before — let's just say that it's the kind of act that requires some stamina (on his part) and some self-discipline (for you both). The reason why I say that is because edging is all about having intercourse, your partner stopping for 15-30 seconds, and then you both starting back up all over again.
And why would someone want to send themselves through this mind of, in a way, mind f-ck? It builds anticipation and excitement, which can actually make your orgasms super intense. Hell, it could even lead to multiple orgasms if y'all play your cards right. Anyway, you can learn more about edging by reading "All About Edging: The Ways Prolonging Pleasure Makes For Mind-Blowing Orgasms" on our platform.
14. Stop.And Switch.
As I was in the process of penning this piece, I asked a few people to share why they felt that some people take a ho-hum attitude about the missionary position. The general consensus was if that’s all you do the entire time, things can get old really quick.
Good point. That’s why it’s also a good idea to keep in mind that, just because you start off in missionary, no rule says that you have to stay there (unless you happen to live in Florida because, apparently, only the missionary is legal there; Florida stays wilin’ out). No rule says that once you start having sex that you can’t do some other, eh hem, activities in between positions too.
My vote? Be down to get into some oral, especially if you want to increase your chances of having an orgasm. A “good giver” is gonna get off so much on pleasuring you that you probably won’t have to worry about him needing to maintain an erection even if he spends a few moments downtown (cue SWV’s song). Oral sex intermissions are so unsung. Whew, chile.
15. Moan ‘N Whisper
The last and final point. "Dirty talk" is always gonna be a winner when it comes to sex, period; however, when you're in the missionary position, it's really amazin' considering you're both right next to each other's ears.
And what if dirty talk isn't something that you've exactly mastered (yet)? The key is to not overthink it. Moan. Whisper the things that you like being done to you (or that you want him to try). Ask him what he likes (or wants more of). When he's got it right, praise him. If he's got a pet name, use it. If you want to go with his government name, he probably won't mind that either.
The main point here is to remember that great sex incorporates all of the senses — touch, taste, sight, smell, and hearing. And since words are our most effective form of communication, you can't go wrong with using some in the bedroom…especially when you're giving it all that you've got in the missionary position…especially as you're adding in some of these upgrades that I just shared.
Enjoy, sis. EN-freakin’-JOY!
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