Discover your Pelvic Muscles
Next time you’re mid pee, stop yourself. Well done! You’ve just discovered your PC or pubococcygeus muscle. This magic muscle not only supports the bowel and bladder but is the key to stronger orgasms and harder erections. Practicing Kegel exercises can benefit anyone, no matter your gender. Check out our ‘Guide to Kegels' for more information.
Masturbate a New Way
Once you’ve found a way that works for you, it can be easy to fall into a masturbation technique habit. Make masturbation fun and exciting by changing it up every now and then. This could mean introducing a new vibrator or a cock ring, or exploring a new part of your body like your anus or nipples. Change the script by masturbating in a different room of your house, standing up, or while in the bath tub. Sex can be exciting even when it’s solo.
Give yourself a breast exam or a testicular exam
For a breast exam, start by looking at your breasts in the mirror. Keep your shoulders straight and place your hands on your hips. Look for any unusual swelling, shapes, marks, or colors. Raise your arms and look for the same changes. Check your nipples for any fluid or discharge ranging from milky white, to yellow, to blood red. Now lay down on your back, allowing your breast tissue to spread evenly over your chest wall. Using the pads of your left fingers, gently massage you right breast, starting from the collarbone and moving down to the top of the abdomen. Be sure to include the armpit. Repeat for your left breast. Feel for any lumps, swelling or sore spots. Sit up and repeat the process.
For a testicular exam, start by looking at your scrotum skin in the mirror. Be sure to move your penis out of the way to get a complete view. Next examine each testicle using both hands. Gentle roll your testicle between your thumb and fingers, feeling for any bumps, lumps, or sore spots. Don’t be alarmed if one testicle is larger that the other - this is common. You may also notice the epididymis, which is a spongy tube that connects the testicles to the prostate.
If you feel anything out of the ordinary or experience pain during self examination, please contact your doctor or visit Planned Parenthood.
Track what you eat and drink for a few days
Keep note of what you eat and drink over the next few days, either on your phone's notes or via an app like My Fitness Pal. Even if you don’t keep it up, it can give you a insight to some dietary habits that can affect your energy and mood. Notice if you’re drinking the recommended half-gallon of water a day, or if you're opting for coffees and sugary beverages instead. Is there a point in the day where you crave sugar or another dose of caffeine? Do you tend to skip breakfast but overeat in the evenings? Noticing these habits can be the first step to making a change.
Try a new work out
Switch up your workout and discover a new way to move your body. Mixing up your methods of exercise can help you move new areas of your body and discover new limits to push. Why not try some yoga? Ever been curious about rock climbing? How about a dance class? Most gyms and studios offer first time deals or you could try a bunch of classes with Class Pass.
Just the idea of meditation can seem overwhelming, but starting small is the key to establishing a regular practice. Start with just 2 mins. Find a quiet area, get in a comfortable seated position, and set a timer on your phone. Close you eyes and concentrate on your breath. Notice every inhale and every exhale. Whenever thought comes into your mind, notice it and don’t try to change it. Just keep focusing on your breath. You can also try a guided meditation app like Headspace or Calm.
Say Hi to your genitals
When was the last time you took a look between you legs? If this seems like a daunting task, then you’re overdue! All bodies are beautiful, including yours, so why not explore it! Take a mirror or snap a genital or butt selfie and get to looking. Before you let any negative self talk in, try to name 5 things that you like about what you see!
Introduce a bedtime routine
Establishing a bedtime routine is key to ensuring a good night's sleep and positive start the following day. Think about what time you’d like to go to bed and stick to it, setting a reminder if you have to. Eat at least 3 hours before you go to bed and stop looking at screens at least 1 hour before. Take time to wash your face, brush your teeth, and get into comfortable PJs. Wind down with a calming peppermint or camomile tea and take a moment to think about something positive that happened that day.
Wake up earlier
Set your alarm for 30 to 60 mins before you usually would. Not only will this prompt you to make it to bed earlier, but allow you to enjoy your morning before a busy day ahead. Take the time to stretch, do some morning yoga, workout, read, or eat a filling breakfast. Notice how this slight adjustment can impact the rest of your day. You maybe inspired to do it more often!
Normalize and enjoy your naked body by spending more time in the nude. Some great nude activities include cooking, cleaning, answering your emails, yoga, or binging on your favourite show. Just remember to roll down the blinds!
Get an STI test
The stress of not knowing your STI status can take a negative physical and mental toll on your body. Don’t let a lack of health insurance get in the way. There are many free clinics, some that even travel to campuses and metropolitan areas. Planned Parenthood will help you no matter what your financial situation is.
Test your bodies PH levels
Your alkaline levels can affect your digestive tract, teeth, kidneys, and lungs. Ideal PH levels are 7.2 to 7.4, which is slightly alkaline. Find out what your is with an easy at home PH test available from your local pharmacy. Test your saliva and/or urine the same time everyday for at least 1 week, ideally 30 days. PH levels not where you want them to be? Simple changes in diet and water intake can help.
Get body work
Sometimes it takes another set of hands. Body work can give you another set of eyes and hands to notice weak areas, possible injuries, or areas of tension. It’s is also great for balancing energy, relieving stress, and practicing some much needed self care and TLC. There are many options when it comes to body work including Reiki, physical therapist, massage, acupuncture, cupping, trigger point therapy, and reflexology.