Women's Kama Sutra for every day

This is understandable: a wardrobe for every day should not follow any specific canons; here you can combine things that seem difficult to combine. But this does not mean at all that women’s everyday clothing should consist entirely of disparate elements - here, too, there are their own, although not too strict, rules.

Business clothes are only a small part of a woman's wardrobe. A much larger share of it is everything you can wear after work. In many everyday situations, there is also a dress code, although it does not have a single clear definition.

Casual clothing 2019 is subject to certain rules: the dress code in everyday life is associated with the need to be a member of society, and each social group has its own way of dressing for many specific occasions. Everyday wardrobe is always subject to the laws of the collective, which significantly narrows the possibility of personal choice. So, everyone who enters a Buddhist temple takes off their shoes.

And in the Orthodox Church, a woman unquestioningly covers her head with a scarf, since this is the requirement for the clothing of parishioners. Submission to a dress code is psychologically comfortable for people with a developed sense of collectivism, but is perceived as violence by more independent people.

However, even for an individualist, appearing in a normative situation dressed completely “out of line” is usually fraught with discomfort. In these cases, the best option is to adhere to generally accepted requirements in clothing, and personal taste can be expressed through small iconic details.

Casual wardrobe for every day (with photo)

When describing everyday clothing, its belonging to several groups is always taken into account. It can be home, city (casual and dressy), country clothes. The wardrobe for everyday life also includes clothes for travel and sports.

All these clothes should please you, decorate you, serve as another source of good mood, be quite free and at the same time elegant.

As you can see in the photo, everyday women's clothing is individual for everyone:

Some people buy things to feel comfortable, others to attract attention, and others to surprise. Women with high incomes usually visit boutiques of famous luxury brands, which always have clothing for sports and leisure.

And ladies with more modest salaries most often go shopping in more affordable stores.

There is another group of women - those who take replenishing their wardrobe very seriously. They are the ones who have a good understanding of what is relevant today and what is yesterday, they know first-hand, at least, about the “hottest” names from the fashion world, they are not afraid to mix different styles and brands and shy away from the classics.

Look at the photo: the optimal casual wear for 2019 is trousers or skirts:

Choose additions to them carefully and thoughtfully, taking into account style and weather. Layering is a surefire technique when creating a wardrobe for free time. Accessories are the main helpers when combining items of clothing.

Soft trousers or jeans, stylish knitwear - in combination with or without a blazer, jacket - this is a classic "free style" wardrobe.

Bright colors, slight casualness and a wide selection of accessories and shoes, including sports shoes, are acceptable here. When in doubt, follow the golden rule: it’s better to have a little too little than too much.

In a woman’s everyday wardrobe there are “unisex” items: jeans; sweaters and cardigans; loose and T-shirts; ; leather jacket and jacket; sheepskin coat.

Casual casual wear

Pay attention to the photos of everyday clothes for women from luxury brands - these are not just expensive things, but first of all a symbol: if a woman spends her leisure time in such outfits, it means that life - at least in material terms - is a success.

In general, in addition to the image of a successful person, as well as the highest quality and long-term traditions, considerable prices are also influenced by the emphasized attention to detail.

Luxury casual, as a rule, focuses on the classics, which are based on the British and Mediterranean “weekend” style. These are traditional, calm-looking skirts and dresses, trousers and jeans, blazers and jackets, woolen and cashmere items, and knitwear.

Basic luxury casual can deviate towards traditional classics, and very softly and delicately turn towards “current trends”.

If there are any doubts, it is better not to take risks - combine clothes according to a related principle, that is, “luxury + luxury”, this will be appropriate in any case.

Democratic brands are represented quite variegatedly: some manufacturers of clothing for leisure and sports lean towards the classics and therefore attract an older audience, other brands are more mobile and quickly respond to fashion trends, collaborating with famous designers.

Their creations are aimed at a younger audience who prefer intricate T-shirts, jackets, jeans and trousers of current styles.

A separate topic is sports stores. In addition to sportswear, you can buy high-quality shoes, warm jackets, trousers and accessories here.

However, it is better not to overuse exclusively sports items intended primarily for the fitness club. The main requirement for an everyday wardrobe: it should contain only a minimum of clothing for active sports.

Designer clothing is surrounded by a lot of stereotypes. It is often considered impractical, unsuitable for life, aimed at bohemian party-goers and creative people.

Many little things that we don't know about or simply don't use can change our lives for the better. Today we will look at useful tips for all occasions in life for women. If you start using them, you will soon notice how much simpler, more interesting and more beautiful life will become.

Health Tips

To always feel cheerful and healthy, use these useful tips:

1. Go to the gym. If this is not possible, then study at home for 15 minutes in the morning. The day will be much more productive, you will be more collected, cheerful, cheerful, and you will also be able to make the right decisions faster.

2. Drink a glass of warm water on an empty stomach in the morning. You can add a few drops of lemon juice, honey, turmeric to it. This way you will improve your digestion, recharge your batteries and even lose excess weight.

3. Go to bed no later than 10 pm. Sleep 8 hours a day.

4. Eat some nuts and fruits every day.

5. Reduce your consumption of bread and sweets.

6. Take vegetable oils - flaxseed, olive to cleanse the intestines and rejuvenate.

7. At the first symptoms of a cold, rinse your nose with saline solution, this will help prevent you from getting sick.

8. Take time to relax - walks, going to the cinema, theater, to see a friend, this will help avoid stress.

Household tips for women

1. Always fill dirty dishes with water, this will save time, and washing them will be much easier and faster.

2. Buy a sponge holder to keep your dishes clean.

3. Water from a fish aquarium can be used to water indoor plants, because fish droppings are a source of phosphorus and nitrogen.

4. It is better to store bananas separately from other fruits and vegetables.

5. Did you over-salt the broth? No problem, place a bag of rice cereal in it for a few minutes, the rice will remove excess salt from the soup.

6. You can check if the eggs are fresh using a simple test. Fill a bowl with water (about 10 centimeters). Drop the eggs in there. The freshest ones will remain at the bottom; those that float up completely cannot be eaten.

7. You can clean the frying pan from carbon deposits using half a piece of laundry soap. It is grated, placed in a dirty frying pan, filled with water and boiled for 30 minutes.

8. How to clean carbon deposits from your iron? Pour salt onto a cotton cloth, turn on the iron to maximum heat, turn off the steam. We stroke the salt onto the fabric with the sole of the iron. Soon it will shine with brilliance, and all the soot will remain on the salt crystals.

9. To avoid ironing curtains, hang them on the curtain rod immediately after washing them in the washing machine. When they dry they will look perfect.

10. Peeling boiled eggs is easier and faster if you fill them with water in a closed container and shake.

11. Garlic is peeled in a similar way. Place the garlic cloves in a small container with a lid and shake vigorously.

Tips for maintaining a good relationship

1. If a quarrel is brewing during a conversation with a loved one, you need to mentally switch to counting to 10. Just breathe in the air and count. After a few seconds, the irritation will go away and a quarrel will be avoided.

2. Always put yourself in the other person's shoes.

3. Apologize first.

4. Speak words of love.

5. Don’t be afraid to tell the guy you like about your sympathy, how much that life is!

Useful tips for women for self-development

1. Read books every day, develop yourself.

2. Sign up for a marathon or webinar on self-improvement, where you will learn a lot about yourself and can learn to achieve your goals and become more feminine.

3. Hang out with successful people.

4. Praise your husband, trust him with more important matters.

Tips for a good mood

1. Treat yourself to something delicious.

2. Allow yourself small gifts - jewelry, a manicure, a trip to the spa, new linen.

3. Experiment with your appearance - a new hairstyle perfectly lifts your mood and gives you self-confidence.

4. Accept compliments correctly, say words of gratitude in return, this will increase your self-esteem. Never make excuses in response to a compliment.

5. Take care of yourself, take a shower at least once a day, it adds energy and improves your mood.

Useful tips for fashionistas

1. To look good, you don’t have to have a large wardrobe, the main thing is to learn how to combine things correctly.

2. Develop good taste by looking through fashion magazines.

3. Add bright colors to your wardrobe items to make you more attractive.

4. Give preference to clothes that suit you and fit well on your figure, rather than those that are in trend but look strange on you.

5. Do not expose several parts of your body at the same time. If you have a low neckline, the skirt should cover the upper part of your legs.

6. Buy one or two good quality belts. They will highlight your image and highlight your hips.

7. Don’t skimp on accessories – you don’t have to change your wardrobe, but add something new to your look with a beautiful scarf or brooch.

Of course, it is impossible to discuss advice for all occasions, but we still hope that this collection will help you remain a healthy, beautiful, well-groomed, balanced woman, a skilled housewife and develop excellent personal qualities.

Health, beauty and personal growth are topics of interest to every person on the planet. We have collected the most interesting and useful tips that will help you improve your health without much effort, always look great and develop as a person every day.

Strong immunity is a guarantee of good health and insurance against any infections.

1. Regularly drink healing drinks rich in nutrients for the immune system: rosehip and ginger root infusion, sea buckthorn and viburnum tea, cranberry and blackberry juice, natural yogurt and probiotic-rich fermented milk products.

2. Enrich your diet with foods that are sources of ascorbic acid and carotenoids: red bell peppers, tomatoes, persimmons, leafy greens, grapefruit, berries, mango.

3. Take up jogging or race walking, which, firstly, activates the body's metabolism and defenses, secondly, contributes to a better night's rest and, thirdly, strengthens the nervous system. And being in the fresh air always promotes additional ventilation of the lungs and strengthens the immune system.

4. Toughen up! Choose a hardening system that is right for you, be it morning douches or rubbing, air baths or dipping into an ice hole. As a last resort, take a contrast shower.

How to minimize the risk of heart attack and stroke

Statistics show that cardiovascular diseases are the leading cause of loss of health, disability and premature mortality throughout the world. Preventive measures help prevent the development of these dangerous diseases.

5. Avoid stress, don't get caught up in negativity, and control your thoughts.

6. Stop smoking.

7. Eat right.

8. Lead an active lifestyle and avoid physical inactivity.

9. Monitor your weight, if it is above normal, make every effort to lose weight.

10. Monitor your cholesterol intake (the norm is less than 280-300 mg per day). Avoid ice cream and chicken skin (it contains huge amounts of cholesterol and toxins).

11. Minimize your consumption of meat and cheese. Replace them with fish and low-fat cottage cheese.

12. Watch your salt intake. The norm for a healthy person is no more than 5 grams (teaspoon) per day. Remember that salt retains water in the body and increases blood pressure, which means it can lead to hypertension.

13. Introduce foods rich in healthy omega-3 fatty acids into your daily diet: sea fish, avocados, flaxseeds and oils, nut butters and raw nuts, especially almonds, walnuts and cedar, pumpkin and sunflower seeds.

14. Monitor your blood pressure.

15. Get examined by a cardiologist every six months.

16. If you suffer from diabetes, make every effort to maintain stable blood sugar levels.

How to improve the quality of sleep and rest

The coordinated work of all organs and systems, as well as the state of the nervous system and its ability to effectively cope with a wide variety of loads depends on how and how much a person rests.

17. Be sure to ventilate your bedroom for at least half an hour before going to bed.

18. Sew or buy a ready-made pillow with medicinal herbs: lavender, dill seeds, mint.

19. Avoid caffeine-containing foods and energy stimulants in the afternoon.

20. Do not eat heavy, fatty, fried and high-calorie dishes at dinner; it is also undesirable to indulge in smoked foods and pickles.

21. Brew yourself herbal tea from mint, lemon balm, St. John's wort or valerian at night. You can use ready-made sedative pharmaceutical preparations.

22. A glass of warm milk with a spoonful of natural bee honey is a time-tested remedy for insomnia.

23. Use aromatherapy. Essential oils of lavender, orange, and mint perfectly relieve tension. A few drops of any of the oils or their mixture in an aroma lamp, lit an hour before bedtime, will fill the air with beneficial compounds and help you relax.

24. Before bed, take a warm bath with herbal decoctions or essential oils: lavender, chamomile, eucalyptus, valerian.

25. Meditate for at least 10 minutes before going to bed. Think only about the good and pleasant.

26. Go to bed and get up at the same time, regardless of whether it is a weekday, weekend, vacation or holiday.

How to cope with stress or how to learn to relax

It has long been proven that stress is the cause of most diseases. Learning to turn your head off from problems and restore the nervous system after overload is a whole art.

27. Be sure to devote a whole day every week to communicating with friends and family, active recreation or a favorite hobby, for example, fishing, cycling, going to the forest to pick berries and mushrooms, a picnic in nature, gatherings in the country, etc.

28. Take up meditation or yoga.

29. During a traumatic situation, switch off for 2 minutes and breathe deeply. You can inhale essential oils of geranium or lavender, they normalize blood pressure and relax.

30. Take a break from your problems: go shopping, visit a spa, get a pedicure or dye your hair a new color. The goal is to shift attention for a short period to give the nervous system and brain time to recover.

31. Enroll in a dance school, swimming pool, fitness center or any sports section. In addition to acquiring a slender figure and graceful plasticity, you can effectively relieve stress through sports.

32. Start visiting a massage therapist. An hour-long relaxation massage works wonders and dissolves blocks that form due to stress in various points of the body.

33. Go to the steam room. This is a great opportunity to chat with friends, be alone with loved ones and relax. Use birch, eucalyptus or oak brooms and relaxing essential oils for steaming: pine needles, cypress, orange, patchouli, rose.

34. Before going to bed, be sure to relieve tension. To do this, while lying in bed, tense all the muscles of your body, including your facial muscles, and then relax them completely. Repeat several times until you feel that the stiffness has gone.

How to cleanse the body of toxins

Everyone knows that in the process of life, toxins and unremoved waste products accumulate in our body, in particular in the intestines, which worsens overall well-being and can cause many health problems.

35. Periodically carry out a month-long course of intestinal cleansing using fiber (wheat, pumpkin, oatmeal, buckwheat). Take 2 tbsp. spoons twice a day 30 minutes before meals.

36. Include food sources of coarse dietary fiber in your diet: grains, bran, flax seeds, legumes, fresh vegetables, especially cabbage, pumpkin and leafy greens, whole grain bread, nuts.

37. Drink 2 liters of clean water per day.

38. Take dietary supplements that enhance intestinal motility and cleanse it of fecal debris and waste products.

39. Arrange fasting days (once a week is enough) using mono nutrition. For example, 1.5 liters of kefir per day + water and herbal teas or 400 grams of boiled fish fillet (without salt!) + rosehip infusion and water.

40. Regular use of the sauna helps the body get rid of toxins that come out with sweat.

41. Take crushed milk thistle twice a year. This plant normalizes the functioning of the entire gastrointestinal tract and restores liver cells, actively renewing its detoxification function.

How to eat healthy

In our fast-paced age, we spend less and less time on what we eat. Pay attention to these simple tips, and your diet will begin to bring only benefits to your body.

42. Eat three different colors of fruits or vegetables a day, such as peach, broccoli and tomato, or avocado, leafy greens and beets.

43. Avoid catering dishes, chewing gum and fast food, as well as dishes that contain mayonnaise and margarine - sources of dangerous trans fats.

44. Avoid drinking packaged juices, carbonated drinks and “heavy” alcohol. It is acceptable to drink 2-3 glasses of natural(!) dry wine per week, preferably during lunch.

45. Have oatmeal for breakfast or eat natural muesli. Avoid eating ready-made breakfasts and instant cereals; in addition to sugar, they contain dyes, flavor enhancers, preservatives and other dangerous chemical compounds.

46. Last meal 4 hours before bedtime. Kefir at night is a must.

47. Drink a glass of clean water before each meal.

48. Give preference to boiled, steamed, stewed or baked foods.

49. At least three times a week, include 150 grams of fatty sea fish (mackerel, trout, salmon, salmon, chum salmon, pink salmon) and seaweed in your diet.

50. Do not allow more than 3-4 hours between meals.

51. When choosing dessert, always give preference to fresh fruits, berries, honey and nuts.

52. Take vitamin complexes.

How to normalize your weight

A sedentary lifestyle, poor nutrition and refusal to exercise lead to excess weight. Bringing your figure back to normal is an extremely important issue not only for the aesthetic pleasure of contemplating your own reflection in the mirror, but also vital for improving your health and slowing down the aging process.

53. Introduce mandatory 10-minute morning exercises into your daily routine.

54. Drink Paraguayan mate tea or green tea at least twice a day, always without sugar, but you can add a spoonful of honey as a bite.

55. Organize 5 meals a day in small portions.

56. Drink a glass of kefir with probiotics or natural yogurt an hour before bed.

57. Include salads made from fresh or sauerkraut, which is a natural fat burner, into your daily diet.

58. Sleep in a cool room (18°C) with an open vent or window.

59. Avoid using the elevator.

60. Add marjoram and ginger to your favorite dishes, which increase metabolism.

61. Walk as much as possible. Park your car a few blocks from work or walk several public transit stops on your way to or from work.

62. Avoid refined sugar and minimize salt intake.

63. Replace any sweet dishes with dried fruits and honey, but no more than 30-50 grams per day.

64. Always have nuts, dried fruits and fresh fruits with you for a healthy snack.

65. Try to avoid catering establishments, do not eat fast food and do not drink carbonated drinks.

66. Bring lunch to work with you, preparing it from healthy and low-calorie foods: whole grain bread, boiled and raw vegetable dishes, low-fat cheeses, boiled meat, eggs and fish, cereals.

67. Do some bodyflexing. This special gymnastics, based on yogic breathing, effectively burns calories and quickly reduces body volume.

How to motivate yourself to exercise

Sport is one of the serious methods of maintaining health and maintaining vigor at the proper level. Everyone knows that movement is life, the main thing is not to be lazy and work.

70. Set up a reward system for yourself. This could be a trip to the theater or nightclub, buying something new or new cosmetics, a hot air balloon flight or a holiday at sea. Remember that the most effective method of motivation is encouragement.

71. Find a like-minded person. It’s more fun to do everything together, and it’s doubly so to play sports!

72. Get yourself interested. As long as a person is interested, he is ready to move mountains. Therefore, choose a sport not on the advice of friends or out of expediency, but solely according to the needs of the soul.

73. Choose your idol and strive for a given image. You don't have to become like him, but the direction you move in will keep you on your toes. For example, do you want the same buttocks as Jennifer Lopez? Go for it. The main thing is how you feel internally, and sport helps raise self-esteem to the proper level.

74. Don't focus on one sport. Change load types at least daily. As long as you are passionate about the process, you won’t be afraid of boredom.

How to drink 2 liters of clean water a day

Everyone knows about the need to drink clean water, first of all, to maintain cellular health, but not everyone manages to accustom themselves to this.

75. Fill a two-liter bottle every morning and make sure it is empty by evening.

76. Always put a 0.5-1 liter bottle of water in your bag when leaving home, even if you are just going shopping at the supermarket.

77. Make beautiful ice with chopped fruits, berries, flowers or green leaves and add it to a glass of water - it looks very beautiful, elegant and sophisticated, especially in public.

78. Drink water from beautiful glasses (wine glasses), preferably from a straw - in combination with ice, this ritual will bring you extraordinary pleasure.

79. Add slices of citrus fruits to the water - the taste of the drink will improve significantly, and the supply of vitamins in the body will quickly replenish.

Every morning, immediately after waking up, drink a glass of water, and in order not to forget, prepare it the evening before, placing it on your bedside table.

How to care for your hair

Luxurious, well-groomed curls are the adornment of any woman, a neat haircut and shiny hair are the calling card of any man.

80. Stop using shampoos containing dangerous sodium lauryl sulfate, and your hair will be much more vibrant and well-groomed.

81. Don’t be lazy to prepare herbal infusions to rinse your hair after each wash. Nettle, hops and burdock are ideal for dry hair; for oily hair, a strong infusion of chamomile, a decoction of oak bark and sage, and birch leaves, yarrow and mint are universal.

82. Try to dry your hair naturally, use a hair dryer in the most extreme cases.

83. Owners of long curls are recommended to trim the ends regularly (once every 1-1.5 months). Professional hairdressers unanimously claim that this procedure heals the hair structure and improves its growth.

84. Enrich your diet with foods containing B vitamins: brewer's yeast, raw nuts, cereals, sprouted grains, bran, eggs, green vegetables and herbs, honey, dairy products.

85. To enhance hair growth and beauty, take 0.5 liters of a mixture of fresh cucumber and carrot juice (1:1) daily. In a month, you will receive compliments every five minutes.

86. Try to avoid consuming foods that are harmful to your hair: sugar, salt, all carbonated drinks, processed and fast foods, caffeinated foods including black tea, energy-boosting drinks, coffee and chocolate, and high-fat dairy products.

How to care for your skin

It's not that hard to always look 100%. Daily skin care will not be more than 15 minutes a day.

87. Freeze mineral water or herbal infusions: chamomile, string, tricolor violet, coltsfoot, and regularly wipe cleansed skin with ice cubes. This not only tones the skin, but also improves complexion.

88. An infusion of a mixture of chamomile and yarrow gives the skin a velvety feel.

89. Protect your skin from ultraviolet rays, which cause photoaging, year-round. Use cosmetics with UV protection factor.

90. Include foods rich in antioxidants, vitamins, minerals and fatty acids in your diet. Don't forget to consume vegetable oils daily. The following oils are especially beneficial for the skin: sesame, flaxseed, black cumin, walnut, pumpkin and almond oil, which nourish your face at the cellular level.

91. Avocado is a cream for your skin from the inside. It contains not only a large amount of omega acids, but also youth vitamin E (tocopherol), which smooths out wrinkles and slows down aging. In addition, avocado normalizes fat metabolism, which has a beneficial effect on the condition of the skin.

92. Mineral water, especially highly mineralized, is an ideal facial tonic. Pour it into a spray bottle and irrigate your skin regularly.

93. Pay special attention to hydration using special formulations found in any facial skin care line. This is especially true during the heating season, when the air in any room dries it out. The best option to correct the situation is a device for humidifying the air in the apartment.

94. Visit a cosmetologist. Professional massage, peeling, masks and other procedures significantly prolong the youthfulness of the skin.

95. Never go to bed without removing your makeup - this worsens the condition of your skin and eyelashes, and also leads to the premature appearance of wrinkles, clogged pores and deterioration of your complexion.

How to take care of your body

A slender flexible body, soft silky skin and perfect grace are not a myth. Just spend 20-30 minutes a day on your body, and within a month you will feel positive changes.

96. Choose a sport or outdoor activity that you like. Water aerobics, Pilates, strip dancing, Argentine tango, morning jogging, roller skating, yoga, etc. will help your body always be in shape.

97. Once a week, before taking a bath or shower, rub your wet body with coarse table salt.

98. Add essential oils that nourish the skin to your bath: ylang-ylang, neroli, sandalwood, rose, yarrow. Add 3-4 drops of oil (or a mixture of oils) to a tablespoon of cream or honey, stir and dissolve the composition in warm bath water.

99. Prepare a mixture of fine sea salt and honey with a few drops of grapefruit oil. This is an excellent body scrub with an anti-cellulite effect. Most effective during bath procedures. Preheat the composition in a steam room or water bath.

100. Baths with the addition of natural sea salt not only have a wonderful effect on the skin, but also strengthen the nervous system and improve the functioning of the joints.

101. Take care of your skin with base oils: olive, coconut, peach, avocado, cocoa, jojoba, grape seed. These plant elixirs are used both as an independent remedy and as a basis for creating aromatic combinations from pure essential oils. For example, by adding rosemary and orange essential oils to grape seed oil, you will get an excellent anti-cellulite composition.

102. In summer, during sunbathing or in a solarium, be sure to protect your skin with a cream or oil with a high UV factor.

How to feel happy

Happiness is not external, happiness is within every person. Look around and you will see how beautiful the world is!

103. Look at the stars, plunge into the depths of the night sky.

104. Inhale the aroma of freshly baked cinnamon buns.

105. Smile at a passerby or a child and rejoice at the return smile.

106. Order a cup of hot chocolate or your favorite cappuccino at the cafe and enjoy the amazing taste.

107. Walk barefoot on the grass.

108. Give a gift to a loved one, even if it is a small thing, and feel the surge of joy that comes in return.

109. Ride a carousel or roller coaster.

110. Notice how beautiful the plants are in the flower shop.

111. Give a sincere compliment to a co-worker, a saleswoman in a store, or a trolleybus conductor.

How to get creative

Every person has several talents by nature, but not everyone knows about it. Pump up your creative muscle!

112. Listen to different types of music, especially those that you are not a fan of. The same applies to movies.

113. Read literature that inspires you every day or watch such a movie (show) for at least 10 minutes.

114. Every evening, remember the 5 most beautiful moments of this day, be it a colorful sunset or a beautiful couple in love on the street. This will help you be more attentive to the world around you, absorbing all its colors.

115. Take pictures of all the moments that inspire you: objects, trees, buildings, sun, drops on glass, etc.

116. Every day, do something unusual for you, for example, buy yourself a scarf (tie) in a color that you would never wear before, or start crocheting.

117. Set aside 15-20 minutes daily to study any art objects, for example, look at albums with reproductions of paintings, visit a theater, museum, gallery, exhibition hall, fair of stones and crystals.

118. Before you go to bed, spend an hour on a creative project or favorite hobby. This will completely disconnect you from your current worries and tune your brain before bed to generate new ideas.

119. Keep a diary. Write down in it everything that gives you a creative impetus: ideas, impulses, unexpected thoughts, lines from poems, color harmony, wallpaper texture, etc.

How to improve memory

The brain, like any muscle in the body, needs to be constantly trained. You shouldn’t use age as an excuse; memory even at 80 years old can be excellent if you put in some effort.

120. Start learning a foreign language, sign up for courses in floristry, art design, or even a driving school (if you don’t have a driver’s license, of course).

121. Set yourself a standard - memorize 10 unfamiliar new words a day: special terms or foreign words.

122. If you are left-handed, then start doing all the usual things, from writing to brushing your teeth, with your right hand and, accordingly, vice versa if you are right-handed. Thus, you actively train the hemisphere of the brain opposite to your hand, set up new neural connections and engage in mechanical self-learning.

123. Train your associative memory, try to associate all objects with numbers, smells or sounds.

124. Before going to the store, leave your list at home and try to buy everything you planned.

125. Walk for 30-40 minutes every day before bed, in any weather and with any degree of fatigue. The ideal option is to get a dog, then walking will become a mandatory habit not only in the evenings, but also in the mornings. Oxygen saturation of all cells, including the brain, will improve overall well-being. Walking calms you down, structures your memory, helps relieve stress and prevents insomnia.

Leading a healthy lifestyle is not only useful, but also pleasant. The body very quickly learns any habits (unfortunately, bad ones too) if you repeat the same actions for 21 days. So the restructuring time will take only 3 weeks, and then you will no longer be able to refuse the pleasure of every second enjoying life, feeling great and having an attractive reflection in the mirror. Be healthy and happy!

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Ekaterina Lyubimova– sexologist, psychologist, director by training. The most famous and popular Russian sex coach, expert of Cosmopolitan, Elle, Glamour, Maxim, Woman.ru and many radio and television programs. Thousands of people, including show business stars, film actresses, famous bloggers, and hosts of Russian TV shows, were convinced of the effectiveness of the trainings. Now Ekaterina is opening her own training center in New York.

Preface

When I developed sex training, the products were included for two reasons: some sex toys are really useful and interesting. The second reason: cooperation with sex shops made it possible to make the price of a ticket to the training affordable, that is, lower. And then each client herself chose what she needed and whether she needed to buy it at all. But never 50 percent of my training revolved around the issue of “buy and sell.” Never until the Russian sex industry realized: either sex shops in the post-Soviet space, even in the format of wretched stalls, will die out, or they will take over the format of sex training. This is how literally all the training centers known today in Russia appeared. Businessmen on the verge of bankruptcy in Russia turned their sex shops into them. And, of course, the thirst for profit also ruined my partners: that same Internet television, but in fact, a little popular YouTube channel, which I came to as a sex coach and turned into a large training center. There was nothing left from my trainings except a reason to mention another product. And the product collection has ballooned to the assortment of a full-fledged sex shop thanks to the “professionalism” of managers who approach the process according to the principle “the supplier brought this - we need to figure out how to sell it.” I no longer wanted to participate in this.

The trainers who call themselves my students have nothing to do with me. And they weren’t even trained by me. Now it's a completely different staff. Therefore, do not look for me or my materials on techniques in domestic training centers. Now in Russia it’s just a new type of sex shop. Look for me on VKontakte, Facebook or on my official website

www.ekaterinalubimova.com

Although many people ask me: “If you do not cooperate with the training center, then why is it popularly called the “Ekaterina Lyubimova Center”? And why is all the material they teach there yours?” This is just shameless advertising - my name is promoted, known and continues to be used for advertising. But I no longer control the quality of the material and responsibly declare that it has undergone many irreversible changes in the direction of trade.

If you read my books and compare with what is taught in this training center after me, you will see the differences. Moreover, girls contact me after visiting this center and ask for personal consultations! This means that now the center’s visitors are not getting what they need. And this is understandable. After all, in such an enterprise there is a large commercial component, which replaced more than half of the information in trainings with sales of goods and replaced almost all techniques with goods. The new instructors have little experience in conducting sex coaching, and they were trained almost entirely by male businessmen who remained with the enterprise.

Therefore, now I am creating a training center in its original format, when the main thing is information and techniques, and goods are just an accompanying pleasure. I do it outside the framework of Russian reality - on the territory of the United States. Of course, I will not leave Russia without sex education. Very soon, high-quality webinars and educational video courses will be available for Russian-speaking girls. My. And this time without any products or partnerships with sex shops. This book contains my coordinates - perhaps all this is already available? Check it out. And now, allow yourself to plunge into the world of genuine sex coaching, because you have a book ahead of you about sex, not about trading.

Women, don’t turn into “furniture” and nannies!

Dear ladies, I would like to immediately explain why it is so important for you to read this book. The fact is that the widespread illiteracy of women regarding problems associated with intimate muscles and vaginal sex has reached its terrifying limit not only in our country, but also abroad. Recent international studies have shown that 93 percent of women do not even know how their very important muscles are structured - the pelvic floor muscles. Moreover, they do not even suspect what stress, what circumstances and what conditions of their life lead to the fact that at pre-retirement age they begin to suffer from:

Prolapse of the uterus and other internal organs,

Urinary incontinence,

Complex gynecological diseases,

Loss of women's sexual health,

Lack of sex life.

I have encountered the general ignorance of women, who do not even know how an orgasm works and how to have sex correctly, during the thousands of trainings I have conducted. At almost every meeting, both young girls and mature women approached me with a request to explain how their own body works (!), what affects their intimate muscles, their sex.

Women put their sexual health at risk every day!

And who can they talk to about this? Gynecologists, as a rule, do not go beyond their direct job responsibilities. In their offices, visitors, as a rule, can get answers only to the simplest questions: is she pregnant or not, what is the state of the flora in the vagina (and everything is always wrong there), whether there is chlamydia or thrush, and so on. It is a rare case, downright exotic, if a doctor advises a future woman in labor to “pump up her muscles” with the help of Kegel exercises to strengthen and tone the pelvic floor muscles. And to talk about sex - this would not even occur to either the doctor or the patient! We are embarrassed to ask about orgasm, how to have vaginal sex with our man, and how to please both ourselves and him. Moreover, gynecologists know nothing at all about intimate muscles! You are only informed of their existence when it is time to have surgery for uterine prolapse or stress urinary incontinence. Moreover, the topic of stress urinary incontinence is generally considered the norm, and therefore there is a powerful advertising campaign on TV for urological pads for women.

But all these problems could have been avoided if gynecologists had told girls how to maintain intimate muscles in tone from a young age, in particular, preserve the diaphragm of the pelvic floor muscles, the basis of female sexual health.

And you must admit that a doctor’s office is not the most suitable environment for frank conversations. And, by and large, gynecologists have little interest in the personal lives of their patients. The main thing for them is to palpate the internal female organs.

Not assistants and sexologists. Not only are the majority of Russian women not accustomed to consulting sexologists, but they themselves are of little use: they will not be able to discuss the topic of intimate muscles, because they do not see the state they are in. And in general, sexologists deal with the psychological aspects of sex and give recommendations regarding typical marital problems, psychological ones associated with men. And it turns out that there is no one to talk to about your sexual health, your intimate muscles and vaginal orgasm!

Once, when I arrived for a television shoot and was waiting to go on the set, the make-up girl, very embarrassed, quietly asked me in my ear: “Katya, I want to ask you a terrible question.” I was even scared at first - what was she so afraid of? The make-up artist, stuttering and blushing, admitted to me: “I don’t have an orgasm during sex. Is there something wrong with me? The girl knew that I was a sex coach, so she decided to ask this question. She complained that she had no one to talk to about this topic.

As a result, it turns out that in our country not only are women sexually illiterate, but they also have no one to discuss their intimate problems with.

They, of course, try to find answers on the Internet, but they don’t find them, although the Network is replete with articles about sex problems. We do not have competent textbooks, books, guides on how to use our intimate muscles and engage in vaginal sex - important information never reaches women. It all comes down to either the Kama Sutra or intimate goods from sex shops. And as a result, women put their sexual health at risk every day!

The threat lies in the fact that every day when a woman lifts weights - be it a child who weighs more than 5 kilograms, or heavy bags from the store, she puts pressure on the pelvic floor diaphragm with intra-abdominal pressure and thereby first provokes stress urinary incontinence, and then uterine prolapse. Women don't know anything about this. Moreover, they don’t even realize that when they exercise in the gym with dumbbells, barbells, and other strength-training exercises, they also expose themselves to the danger of uterine prolapse. Therefore, in this book I will definitely tell you in detail how sports affects intimate muscles.

What about the heaviness! Even every time we sneeze, cough, laugh, jump, or strain too hard during bowel movements, the pelvic floor muscles are subjected to intra-abdominal pressure. And these muscles are very thin, and with every sneeze or exercise they become thinner and thinner. Remember that intimate muscles are subject to a very heavy load! And the woman is not told anything about this.

And even more information is hidden by doctors about pregnancy and childbirth. Women ask me on forums with fear: what will happen to them after the birth of a child and how can they recover? They cannot find answers even to such seemingly simple questions.

At my trainings, I even met girls who did not know why they felt pain during vaginal sex. They do not understand why they experience discomfort when the penis penetrates deeply. Imagine the lack of basic sexual literacy among Russian ladies! They don't know the simple reason for this pain. When a woman is either ovulating, or she has not gone to the toilet, either small or large, or feces are pressing on the uterus, or she is in premenstruation, and the head of the penis - even of medium size - hits the cervix with a fairly large amplitude of movement, this and causes discomfort. And this is the absolute norm! But for some reason, certified specialists don’t talk about this either! And the woman thinks that she is sick with something. She goes to the gynecologist, he finds some sores, she is treated, but continues to have sex just as thoughtlessly, overcoming the pain. And he doesn’t know that during vaginal sex it is necessary to use lubricants that ease friction (intimate lubricating gels) if a man’s penetration is difficult due to the fact that the lubricant is produced quite little. And if she constantly has sex without lubricant, dry, then the walls of the vagina and the wall of the uterus are injured, which ultimately leads to cervical erosion and other gynecological problems. And women don’t know anything about this either!

Why do even 40-year-old women give up on sex?

I am the first person in our country who began to speak openly on the topic of sex and women’s sexual health. I became the first sex coach in Russia who, since 2012, has actively published articles on how a woman can achieve vaginal orgasm. The first competent articles of a sex coach in Russia are my articles in glossy magazines like “Cosmopolitan” or “Glamour”. Before my appearance, none of the Russian specialists and sexologists raised these problems. Even the term “sex coaching” in Russia was invented by me. Nowadays some new sex coaches are appearing, led by people who attended my trainings or watched enough of my trainings on YouTube. They declare themselves sex coaches and begin to conduct their trainings under the promoted brand of my name, openly stealing material from me.

I really am a VIP expert in my field, because no other specialist in our country has such enormous experience and such a large number of clients that I have. Moreover, all these “experts” are useless because they are not able to give a woman competent recommendations regarding vaginal sex: how to do it in order to get an orgasm. Moreover, not a single sexologist knows how and with what to train intimate muscles. It is not their responsibility to make such recommendations.

Therefore, in this book every woman should find answers to all the questions that concern her. It is important! Until a woman understands herself, how her body works, why she does not have an orgasm, she will continue to live in captivity of delusions: that, they say, she is not sexual, that she has serious problems with sexual health, that she is all sick. And as a result, she completely stops having sex. This is evidenced by statistics: almost 50 percent of women give up sexual life after menopause. As a result, they turn into “furniture” and nannies for their grandchildren. They are no longer capable of any other female functions. I feel unbearably sorry for our women! After all, I know that after 50 years you can be quite sexy, young and active! World statistics show that 50-year-old European and American women perceive themselves as young enough and are ready for sex and new relationships: they open their own businesses and find young sexual partners. After 50 years, their life is just beginning.

And the majority of Russian women of Balzac age suffer from uterine prolapse, stress urinary incontinence and completely refuse sex. They become old grandmothers. What about fifty-year-olds! I know a lot of 35-40 year old women who have long ago given up on their sex life, because it ceases to interest them. Sexual intercourse is reduced significantly. The man becomes indifferent. And the woman stops expecting unusual orgasms. Due to the fact that they do not experience vaginal orgasm and do not know how to diversify sex with their man, the only concern of the still fairly young “desperate housewives” is raising children and replenishing the family budget. She will only be lucky if she finds a lover.

In a word, the refusal of sexual life by both young and mature women is associated with the lack of specialists in this field and literature on this topic. That is why in this book I would like to consider not only the problem of maintaining the health of intimate muscles, but also the topic of vaginal sex, so that women know how to get a real bright orgasm. And so that they do not reproach themselves in vain for the fact that there is supposedly “something wrong” with them. And I hope that thanks to my book, the blind spots in your sexual education will disappear. And women will solve their most important intimate problems, which experts do not talk about, do not write about in specialized literature, and do not even report in the press.

“Medical businessmen” hide information about intimate muscles!

I will explain why this topic is kept silent. Remember the main rule of a detective: if you want to understand why they are hiding some information from you, you need to ask one simple question - who benefits from this?

Today, one of the most profitable areas of gynecological surgery is considered to be surgery to eliminate uterine prolapse. This operation costs hundreds of thousands of rubles. There are a huge number of them held every year. Moreover, gynecologists strongly recommend this terrible operation, which is quite dangerous to health, to their patients. Moreover, they send women to surgeons for urinary incontinence, because it is usually associated with uterine prolapse. This is a very profitable medical business! It is beneficial for gynecologists and surgeons to hush up these problems in order to bring a woman to the point where nothing can help her except surgery. Therefore, information is not distributed anywhere on how a woman can avoid such dangerous consequences - except for the notorious Kegel exercises, which by and large do not work. Why? You will also read about this in this book.

The second problem why so little is said about sexual health is the lack of fashion on this topic. And take any European women's magazine - you will see articles by scientists who talk about their research. They even bring up topics about how exercise affects stress urinary incontinence in female athletes. This is an important topic that I raise in this book. After all, any sport where there is bouncing movements leads to stress urinary incontinence. International studies were conducted, which revealed that almost 80 percent of nulliparous women who play volleyball, and 70 percent of nulliparous women who play tennis, as well as any sports where there is active jumping and kicking the ground, develop stress. urinary incontinence. And only those women who play golf don’t have this problem. All these scientific studies show how dangerous sports with excessive loads are for women's health. Therefore, all female athletes need to take care from a young age that they do not develop gynecological diseases over time. And no one talks about this either! After all, this is unprofitable for the whole army of specialists serving athletes. Hundreds of billions of dollars a year are spent on ensuring that women are actively involved in sports: buying sportswear, maintaining a proper diet, purchasing expensive memberships to fitness centers, paying for personal trainers. But nowhere does it say how to maintain sexual health.

And how profitable vaginoplasty operations are! This cosmetic surgery is second in popularity after breast augmentation. Vaginoplasty is performed mainly by women after 40 years of age all over the world. This fashion has not yet reached our country, but it seems that we are one step away from this trend. Why is this operation becoming so popular? The answer is simple: women don’t even know that they can get into proper shape without resorting to the services of a surgeon.

It's also sad that the media creates harmful myths about sex. For example, they deny the existence of the G-spot, find new incredible types of orgasm, spread incorrect information about squirting (a special type of female orgasm, characterized by incredible strength and depth of orgasmic sensations - Ed.), claim that women can only get one type of orgasm, and so on. Misinformation has a negative impact on sexual behavior, driving women deeper into sexual illiteracy. And finally, the ignorance of men about sex is no less depressing.

Therefore, every woman should familiarize herself with what I write about in this book. And after reading, trust and schedule a consultation with me in order to find out the questions raised in the book in more detail - with technical practice and competent instructions. The book, of course, will help you a lot, but no one can replace you with a living specialist of the same level as me. I am the very first and only experienced sex coaching expert.

How to avoid falling into the hands of a fake “sex coach”?

In general, before contacting an expert, you need to find out how competent he is. Google it and see what it is. And when it comes to sex coaching, you need to approach it as seriously as choosing a lawyer, or a plastic surgeon, or a realtor, that is, you need to figure out who is what in the sex coaching market. Beware of falling into the trap of an untested, self-proclaimed sex coaching expert! And remember that before I appeared, such a service did not exist at all. Moreover, this term came to us from America; it means “sex coach.” Until 2012, you will not even find a mention of this profession anywhere, because, in fact, I am the only one who is truly influential, important, significant and something of an expert in this field.

It was I who promoted this direction in Russia. I introduced this term by turning to the experience of foreign colleagues, and thereby identifying myself to my potential clients. And today, anyone and everyone calls themselves experts in sex coaching. Some strange comrades on the Internet tell how to bring a woman to a jet orgasm. They tell you how to tie a man to you in three seconds with the help of a lit fragrant candle, the wax of which you drip onto your hair, neck and shoulder. Many people today call themselves “sex coaches,” even sexologists and sex therapists. And until 2012, such a profession did not exist in Russia for the simple reason that at the time when I started doing my trainings and promoting them, this topic was viewed very negatively. No matter who I offered to organize my trainings, everyone timidly refused: “How are we going to use such a word as “sex”?!” How are we even going to tell Russian women that “sex needs to be learned”?!” And only after a while, when everyone saw how popular I had achieved, hundreds of sex coaching courses appeared on the Russian Internet, like mushrooms after rain. When you type this name in a search engine, a lot of addresses and articles of false sex trainers will “pop up” who want to quickly make money in the direction that I promoted, and gave it impetus, sound and demand in the market!