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Online Training Courses in how to cope with stress and how to have better sex
Books and audios about how to cope with stress and how to have better sex
Individual coaching in how to cope with stress and how to have better sex


Welcome to The Home of Less Stress and Better Sex

If you (or your coaching clients) want to have less stress and better sex you’ve come to the right place. I offer training courses, books, and coaching services that help people become more psychologically flexible, reduce their stress, and improve their sex lives.

Training Courses

My training courses are all designed for busy, hard working adults and coaches just like you. I know they work because they have been used by thousands of coaches, clients, and students around the globe.

I offer courses in four different areas:

  • How to Have Less Stress
  • How to Have Better Sex
  • How to Become More Psychologically Flexible
  • How to Become More Mindful

The underlying thread in all of my training courses is helping you (or your clients) develop greater psychological flexibility.  I chose this thread because research has shown that psychological inflexibility is one of the leading causes of anxiety, depression, stress, loss of sexual desire, and general unhappiness.

I am an expert in helping people develop greater psychological flexibility and break through the mental barriers that keep them stuck in a cycle of despair. I have published, lectured, taught, trained, and coached in this area for over 30 years (see CV for more details).

Course Structure

All of my training courses are broken down into sessions or lectures that are 20-30 minutes long and incorporate fun, easy-to-use, activities, journals, and assessments. As a result of this you’ll be able to instantly apply the information and skills presented in the content.

All of my training courses include video, audio, and print versions so you can watch, listen to, or read the material. Because of this you can choose the learning option that best fits your learning style.

There are two different types of courses:

Courses For Everyone

How to Have Less Stress

Stress is a combination of three things; (1) a potential stressor, (2) your self-talk (what your mind tells you about it and your ability to cope with it) and (3) a stress response that kicks in if you feel unable to cope with it. To be effective a stress management program needs to target all three parts of stress.

My 5 Steps to Conquering Your Stress Program is unique because it is the only program that does this. Each step target one or more of the three components of stress.

The program is available in two different forms; (1) Individual 5 Steps Courses and (2) The Complete 5 Steps to Conquering Your Stress Program

Individual Five Steps Courses

The Introduction course answers the question, “What is Stress?” It also shows you how to cope with stress using the 5 Steps to Conquering Your Stress system.

The Reduce course shows you how to reduce stress by identifying and minimizing potential stressors using time management and other proven techniques.

The Reorganize course shows you how to build a more stress-resistant lifestyle.

The Rethink Course helps you understand how your mind thinks about stress. It also shows you how to slow down your runaway mind and stop negative stressful thinking.

The Relax course teaches you how to relax your body and your mind using classic relaxation strategies such as mindfulness meditation.

The Release course shows you how to release tension and how to reduce stress with yoga and stretching and other physical activities.

The Complete Five Steps Program

My signature course, The Complete Five Steps Program , combines all of the individual courses into one package. You can save a lot of money by buying the complete program. You can start out with any individual course and work your way through the entire program. To find out more go to the Complete 5 Steps to Conquering Your Stress Program .

How to Have Better Sex

Most loving, committed couples get stuck in a sexual rut at some point in their relationships. They are not dysfunctional, just stuck. A big reason they are stuck is that they lack psychological flexibility.

Because of this,my sexuality courses focus on developing greater psychological flexibility. They will show you how to become more psychologically flexible, get unstuck, and start having the sex life you want and deserve.

Two Sex Courses to Choose From

I offer two sexuality courses, (1) Sexual Mindfulness and (2) Great Sex From the Inside Out.  My Sexual Mindfulness course is the introductory course that shows you the role your mind plays in your sexuality. My Great Sex from The Inside Out course goes way beyond this and shows you how to unleash the power of your sexual mind by becoming more psychologically flexible.

Great Sex From the Inside Out

My Great Sex from The Inside Out Course is comprised of 16 video, audio and print training course lectures with 34 guided activities, 3 e-books, and includes the Sexual Mindfulness Audio Collection (8 very sexy audio files on how to increase your sexual pleasure using mindfulness).

The course is designed to help you become more psychologically flexible and unleash the power of your sexual mind. It is based on my sexuality self-help book,  Blonna, R. (2012) Sex-ACT , my  college textbook,  Healthy Sexuality , and my audio collection, Sexual Mindfulness.

Here is what you get in the Great Sex From the Inside Out course:

  • 1 Quick Start Guide
  • 9 Sessions (video, audio files)
  • 16 Lectures (8 hours of video, audio files)
  • 34 Activities (PDF File)
  • 8 Mp3 Audio Files from the Sexual Mindfulness Album
  • 1 E-Book (Sex-ACT PDF file)
  • 1 Ch. 08 Blonna Textbook (Healthy Sexuality PDF File)

Sexual Mindfulness

The Sexual Mindfulness Course focuses on how to integrate mindfulness into your sex life. It covers some of the same material as the Great Sex course but is shorter and focuses much more attention on mindfulness and how to be a more mindful lover.

Here is what you get in the course:

  • 1 Quick Start Guide
  • 4 Sessions (video, audio files)
  • 11 Lectures (8 hours of video, audio files)
  • 25 Activities (PDF File)
  • 8 Mp3 Audio Files from the Sexual Mindfulness Album
  • 1 E-Book (Sex-ACT PDF file)
  • 1 Ch. 08 Blonna Textbook (Healthy Sexuality PDF File)

CEU Courses for Coaches

How to Become More Mindful

Mindfulness is one of the key tools that has been proven to increase psychological flexibility. I have always taught it along with the other five core tools that make up my approach to building greater psychological flexibility.

Because it has become so popular in recent years that I decided to produce a couple of stand-alone books and courses on this subject.

Mindfulness Defined

Being mindful means being fully aware of the present moment. Mindfulness includes what is going on inside your mind and in your immediate environment.

All mindful moments have four dimensions. They are:

  • present centered
  • non-judgmental
  • non conceptual
  • silent

Present centered means that the focus is on the present moment; not the past or the future. My Mindfulness training courses help you become more aware of when your mind leaves the present moment and goes back to the past or jumps ahead to the future.

Mindful moments are not judgmental. During mindful  moments you just notice what is going on in your mind and your environment.  You don’t judge or evaluate it, you just accept it for what it is.

Mindful moments are non-conceptual. They are not thinking moments. There is a difference between “just noticing” and “thinking.” Thinking moments involve “planning”, “figuring things out”,  “sorting things out” and “solving problems.”   Thinking takes you out of just noticing the present moment.

Lastly, mindful moments are always silent moments. Whenever you add speech to a mindful moment you take it to a different conceptual level that takes you out of just noticing and into higher level thinking.

Two Mindfulness Courses for You

I offer two stand alone mindfulness training courses; Everyday Mindfulness and Sexual Mindfulness.

My Everyday Mindfulness course shows you what mindfulness is and how to integrate it into every aspect of your life. It shows you how to use mindfulness to improve your communication, relationships with family, friends, and co-workers, manage your weight through mindful eating and a variety of other everyday circumstances.

Here is what you get in the course:

  • 1 Quick Start Guide
  • 13 Sessions (video, audio files)
  • 13 Lectures (8 hours of video, audio files)
  • 24 Activities (PDF File)
  • 1 Course Manual (106 page PDF File)

As I discussed previously, my Sexual Mindfulness Course focuses on how to integrate mindfulness into your sex life. It covers some of the same material as the Great Sex. course but is shorter and focuses much more attention on mindfulness and how to be a more mindful lover.

Here is what you get in the course:

  • 1 Quick Start Guide
  • 4 Sessions (video, audio files)
  • 11 Lectures (8 hours of video, audio files)
  • 25 Activities (PDF File)
  • 8 Mp3 Audio Files from the Sexual Mindfulness Album
  • 1 E-Book (Sex-ACT PDF file)
  • 1 Ch. 08 Blonna Textbook (Healthy Sexuality PDF File)

Teach Your Clients to Become More Psychologically Flexible with Acceptance and Commitment (AC) Coach Training

Maximize Your Coaching Effectiveness Course

This is my entry-level course in building greater psychological flexibility. The course is approved by the Center for Credentialing and Education (CCE) for 10 Coaching CEUs.

Acceptance and Commitment (AC) Coaching: Maximizing Your Coaching Effectiveness is based on my book, Blonna. R. (2011). Maximizing Your Coaching Effectiveness with Acceptance and Commitment Therapy. Oakland CA: New Harbinger Publications.

In the book (and the course) I describe how coaching clients and therapy clients are similar but very different. Coaching clients do not have diagnosed DSM-type mental disorders, they are just stuck.

The reason they are stuck is because they lack the psychological flexibility they need to co-exist with their troubling thoughts and painful emotions as they move forward and make progress on their coaching goals.

The course includes:

  • 9 Sessions (video, audio files)
  • 15 Activities (PDF File)
  • 1 Book (Maximize Your Coaching Effectiveness with Acceptance and Commitment Therapy. PDF Version)
  • 1 Quick Start Guide
  • Welcome to the Course Video · 6 CEUs from the Center for Credentialing and Education (CCE )

Stress Coaching: A Five Step Approach

Acceptance and Commitment (AC) Stress Coaching: A Five Step Approach, teaches you how to implement my 5 Steps to Conquering Your Stress program into your coaching practice.

The course is approved by the Center for Credentialing and Education (CCE) for 10 Coaching CEUs. 

The 10 CEU course includes all of the content of the “Courses for Everyone” stress courses plus all of the background resources (books, videos, evidence-based research) needed to master the content.

In addition, the course includes hands-on client activities, journals, and assessments that you can print off and use with your clients. It shows you how to use the material in your coaching practice regardless of your specialty area (Health & Wellness, Executive, etc.).

Here is what you get in the course:

  • Seven Courses (Introduction, Reorganize, Rethink, Relax, Release, Reduce, Wrap Up)
  • 28 Video Training Sessions
  • 28 Audio Training Sessions
  • Complete Course Manual
  • Complete Set of Journals and Exercises
  • Over 50 exercises, journals, and assessments
  • Over 50 Keys to Understanding – short explanations of key concepts
  • Over 30 Stress Buster Tips – quick tips for applying the concepts and skills
  • Welcome to the Course Video · 10 CEUs from the Center for Credentialing and Education (CCE )

Sexual Relationship Coaching for Committed Couples

The course is approved by the Center for Credentialing and Education (CCE) for 10 Coaching CEUs.

My Acceptance and Commitment (AC) Coaching: Sexual Relationship Coaching for Committed Couples course is designed for coaches whose clients seek sex or relationship coaching because they are stuck in a sexual rut and need help getting unstuck.

They want to have better sex and want to know how to improve their relationships. The course focuses on what coaches need to know and do to help clients develop greater psychological flexibility. This will help them  increase their intimacy and have better sex. Much of the content in this course is the same as that in the Great Sex from The Inside Out Course for clients.

The course is built around the principles and practices of Acceptance and Commitment (AC) Coaching presented in my book, : Blonna, R. (2012) Sex-ACT,   and my college textbook: Blonna R, Cook-Carter L (2017). Healthy Sexuality 4th Edition.

The course includes:

  • 10 Sessions (video, audio files)
  • 17 Lectures (video, audio files)
  • 34 Activities (PDF File)
  • 8 Mp3 Audio Files (Mindful Sex Album)
  • 1 E-Book (Sex-ACT PDF file)*
  • 1 Ch. 08 Blonna Textbook (Healthy Sexuality PDF File)*
  • 1 Quick Start Guide
  • Welcome to the Course Video · 10 CEUs from the Center for Credentialing and Education (CCE )

Books and Audios

I am a noted author and audio production expert. Over the past 30 years I have written several textbooks, self-help books, e-books, chapters in textbooks and training manuals, and scholarly journal articles.

In addition I have produced two audio collections on stress management and human sexuality that are available on iTunes and my website (see CV for more details).

My books and audios have been translated into several languages, and have been used by individuals, colleges and universities, and businesses around the world.

Books and Audios Categories

My books and audios revolve around the following areas:

  • How to Cope with Stress.
  • How to Have Better Sex.
  • Acceptance and Commitment (AC) Coaching.
  • Mindfulness

I take pride in the fact that all of my books and audios are grounded in evidence-based research studies in health psychology. All of my content is referenced and meets the highest standards for accuracy and scholarship.

The thing that makes my books, audios, and training materials unique however is my ability to explain difficult concepts and skills in easy-to-understand language. In each of my three decades of being a college professor I won awards for my teaching excellence.

Check out my books and audios here: my books, my audios.


Premium Coaching

While I can help you with all of your coaching needs, I specialize in two types of Premium Coaching:

  • Stress Coaching
  • Sex Coaching

I work with individuals and coaches and do not do couples or group coaching.

I only work with one Premium Coaching Client at a time. When you sign up to be a Premium Coaching Client you have my undivided attention for three months.

My coaching style is very different from what you’ve probably experienced with other coaches. My coaching is very directive and more like personal training than traditional coaching.

Weekly Sessions

Each week we will have a live session conducted via Zoom and a virtual session via email. You will get video and audio copies of our live sessions so you can refer back to them as often as you want. They are yours forever.

All live sessions are 60 minutes long and will be conducted using Zoom, a conferencing program that you can download for free. Zoom has several features that make it easy for us to maximize our time together.

  • Zoom video allows us to see each other as we speak (or just talk if you prefer).
  • Zoom screen share allows me to share my computer screen with you. This enables me to illustrate key points using different multimedia approaches (audio or video clips, photos, charts, etc.).
  • Zoom record allows me to record each session and send you the audio and video files of the session.

Live Sessions

In our first live session we will discuss what brought you to coaching and set some preliminary goals for our time together. As we work together you will have multiple opportunities to revise and fine-tune your coaching goals.

I will help you write values-based goals and break them down  into manageable objectives that ensure your success and motivate you to keep moving forward. The majority of our other live coaching sessions will revolve around helping you meet your goals.

Email Sessions

The email sessions revolve around activities and videos designed to help you learn and practice new skills that you can use to reach your coaching goals. You will  be responsible for sending me your completed activities via email before our next live session.  I will read them, make comments, and send them back to you with personalized feedback.

Reviewing and commenting on your activities typically takes me at least one hour so in essence you are getting 2 sessions (1 hour homework and 60 minutes worth of coaching) for the price of one.

Even though this is a lot of extra work for me, I prefer this model because it keeps you motivated throughout the week and gives you the opportunity to review the material, learn new skills, and practice them. It also keeps us connected and accountable to each other.

For information about pricing click here.

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