Prostate Milking – Health Danger or the Ultimate Male Orgasm?

Looking to increase your male orgasm intensity by 400% and have it last up to 5 minutes? If so, then prostate milking may be for you.

Prostate milking has literally “exploded” into mainstream culture in the last few years as men are discovering the pleasure of finding out about their “male g-spot” and the potential health benefits from a prostate milking.

The prostate is a tiny gland found in men and is a critical part of their reproductive system. It is about the size of a walnut and is located underneath the bladder and just in front of the rectum. Its function is to assist in the manu­facture of semen. Semen is the milky colored fluid that transports sperm from the testicles through your penis when you ejaculate.

While the prostate’s primary function is to help in the manufacturing of semen, it is also becoming known as a sexual gland for men. Typically we associate the penis as the only male sex organ but for many men the prostate is their key to sexual satisfaction. Not surprising, the prostate is quickly becoming know as the “male g-spot”. Men of all ages, races and sexual orientations are now learning about the sexual and health benefits associated with prostate milking.

Milking of the prostate gland is generally safe for all healthy males, however serious health dangers can result in men with certain prostate and health conditions or even in men with healthy prostates if the prostate milking is performed incorrectly.

This procedure be carried out by your doctor or medical practitioner as an effective treatment for chronic prostatitis and benign prostatic hyperplasia (BPH). This procedure can help to drain the highly painful build up of seminal fluid in men with a chronically inflamed prostate. While beneficial for some individuals,prostate milking it is NOT advisable for men with acute prostatitis as a prostate milking may for allow the prostate infection to spread to other parts of the body.

Other possible serious health dangers from male milking could be Fournier’s gangrene, blood poisoning,the transfer of prostate cancer to other parts of the body or hemorrhoidal flare up.

One of the most important area’s of concern in doing a prostate massage yourself is to apply a minimum amount of pressure. The maximum amount of pressure you should apply would be equal to the amount of pressure you would rub your eye with. Applying to much pressure during the milking could lead to some of the above mentioned health dangers.

If the prostate is full of fluid and stimulated through this experience it may cause you to ejaculate but with out the penis being aroused. These prostate orgasms are generally much more intense and of considerably longer duration than a conventional ejaculation.

If you have any concerns about this type of activity make sure to consult your physician or medical practitioner before proceeding.

The Key Components of Wellness

What is wellness? Wellness, is defined as “the quality or state of being healthy in body and mind, especially as the result of deliberate effort”. I totally agree with this definition and would also add that wellness includes emotional and spiritual components. When you are well in these four main areas of being, it greatly affects your relationships, finances, career, sleep, stress-levels, and general happiness in life. Your outlook is more positive when you are well. When there is a lack of overall wellness then the rest of your day to day experiences seem to feel more challenging; you may not be getting the most out of your life.

So, let’s look at the four key components of wellness. Physical wellness is the most tangible and finite component. You know when you don’t feel well. It may be just the common cold or it could be a serious illness. Think about a time when you weren’t physically well. It affected the rest of your life, be it for a short or an extended period of time. Work wasn’t as easy to do—if you could work at all. Day to day responsibilities like cooking, cleaning, running errands, and paying the bills felt like a huge undertaking. You probably didn’t want to see friends or do something fun with your family. Any plans that you may have had (and really been looking forward to) were, most likely, out the window. You can see how not feeling well physically runs over into every other area of life.

Things get a little fuzzier here as we talk about mental wellness. This can be somewhat of a grey area because mental health might mean different things to different people. And there is a stigma around mental health issues; although, less than there used to be. In this writing, I will not be addressing serious mental disorders that require treatment like depression, addiction, or PTSD. If you, or someone you know, suffers from a serious mental health issue please reach out to qualified professionals for help. The mental health I am writing about is our underlying thoughts. Taking care of oneself mentally is just as important as taking care of oneself physically. Our mental outlook greatly affects the overall outcome of our lives. We all have an ongoing dialogue in our heads that is front and center as we move throughout our lives. You may not even be aware of it because your thoughts are habitual and you have been thinking them for so long that it’s just there. Some of you might be very aware of your internal dialogue and wishing you had a different tape to stick in the player.

Emotional health can be even harder to define. There are no hard and fast rules to determine if someone is emotionally healthy; it is a fluid notion and varies greatly from person to person. In general, though, emotional health is about what you do with your emotions. So many things happen in our lives that send our emotions on a roller coaster. Some way up, some way down, most of them hovering in the middle somewhere. You must allow yourself to feel your emotions; it is not healthy to ignore them completely. Emotions are vitally important to overall wellness because they are our inner compass. Emotions indicate to us when there is a potential problem that needs to be addressed. It is what we do with our emotions that is important. Feeling them, observing them, and letting them pass is a healthy way of being emotionally.

The most difficult component of wellness to define is spiritual wellness because there isn’t anything tangible about it; it can’t be measured in concrete terms. That being said, I believe that spiritual wellness is the most important component and is the building block for all of the other components. Spiritual wellness is having a connection to your higher power, whatever your definition of a higher power is. Whether you call it your higher power, spirit, God, the Universe, Buddha, Allah, source, or something else I am talking about your belief that there is something or someone outside of ourselves that is watching out for us, protecting us. Connection to this higher power, belief that there is something greater out there provides great comfort as we go through the trials and tribulations of living in the physical world.

Wellness, as a whole, can be defined by the quality of your life in all its aspects. You can look at each area of your life objectively and tell if you are well in that area. If you want things to improve in any—or all—areas of your life, take the steps necessary to provide you with the wellness you seek.

Indy company creates wellness workplace for employees


A company on Indy’s north side will offer its employees new wellness perks when its new office opens Monday.

UBS, a financial firm at Keystone at the Crossing, will have treadmill and standing desks, water refill stations and outdoor terraces.

The company hopes the new employee-focused space will attract and retain the some of the best workers in the industry.

“Well I think just having the wellness room all together, it’s not just for moms but for anyone who needs a break to get away to be able to meditate,” said Kristin Popovic, assistant marketing head. “If I needed to get away, if my children happen to come into the office we have a changing table.”


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Belvidere School District Will Open Employee Wellness Center

The Belvidere School District will open a health and wellness center for its employees July 10 in a district building at Sixth Street and East Avenue.  

It will be operated by Activate Healthcare and provide several services to employees who accept the district’s insurance program, the Rockford Register Star reports.

Unlimited primary care services, annual health assessments, health coaching, and generic medications are included at no cost. 

Officials hope the clinic can put a dent in the district’s annual $8.5 million in insurance costs.  Winnebago County and the City of Rockford have opened similar wellness centers for their employees.  

operated by Activate Healthcare

Sexual Health of Men!

The sexual health of men is not as complicated as that of women. Show a man a certain type of image and if his brain and nervous system are working properly to produce nitric oxide, then a response will usually occur. That's not to discount any mental, emotional, and spiritual components but it is the physical component that has the greatest impact on man's sexual health. This article will focus on what men can do to improve the physical component of their sexual health. The side benefit is that these suggestions can also positively affect your overall wellness and how you age.

In all the information I gathered to prepare for this article, two overriding issues kept surfacing. These two health issues were consistently present. The first is hormone levels. The second is cardiovascular health. Most men would understand how hormone levels could apply but few ever consider cardiovascular health.

Cardiovascular Health!

Your cardiovascular health is as important to your sexual health as it is to your overall health. The reason why centers on the health of the endothelial cells that line the blood vessels of your body. The creation of nitric oxide occurs in these endothelial cells. Nitric oxide researchers believe that nitric oxide can correct up to 90% of all penile dysfunction. When the endothelial cells are damaged by high blood pressure, high sugar levels, cholesterol, and smoking this decrees nitric oxide production. Endothelial cells and their ability to produce nitric oxide are critical to the sexual health of men.

Hormone Levels!

At its simplest level, sex is just a hormone driven function designed to perpetuate the species. With that said, the sexual health of American men is in trouble. Testosterone levels have been decreasing over the last 20 years. Testosterone is the primary male sex hormone. It plays an important role in maintaining bone and muscle mass. Low levels of testosterone have been linked to lowered libido and diabetes. Diabetes can affect the endothelial cells of the blood vessels compounding the problem of lower testosterone levels.

Over the past two decades, the level of testosterone in American males has decreased by 16 percent. Researchers do not know why. But there are some clues. The recent Nurses' Health Study revealed some important truths as they apply to women. Some of those truths also apply to the sexual health of men because they affect both hormonal levels and cardiovascular health.

Additionally, as testosterone levels have decreased this has claimed in reduced muscle mass and tone, reduced metabolism and energy and an increase in body fat. Not a sexy combination! You can accept it and do nothing about it. Or, you can begin to live life by making healthy eating and exercise choices. Choices that will help your body actually be younger physically than your chronological age.

You Have Control Over the Process!

Every day you replace approximately 1% of your cells. That means that 1% of your body is new today, 1% is new tomorrow, and 1% is new each and every day of your life. You choose whether those new cells will be nourished properly or poorly. You choose wherever you will have healthy and vibrant cells that act young. Or, sickly and sedentary cells that act old.

The sexual health of your body will be affected by the choices you make. I call it "The 1% Solution!" And it will positively affect the cardiovascular and sexual health of your body.

Choices Affecting Sexual Health!

The Nurses' Health Study highlighted five critical lifestyle and diet behaviors. They are:

O Carbohydrates – Slow verses Fast!

O Fats – Natural versions Artificial!

O Protein – Animal or Plant!

O Body Weight – Your BMI!

O Exercise – Is It Important?

If you look at this list, three critical components emerge: Diet, Weight, and Exercise! Now you might think that this only applies to women. It does not! Each of these factors will affect your cardiovascular disease and hormonal balance. Each of these factors also affects the health of your endothelial cells and their ability to produce nitric oxide. Nitric oxide production is the most important component to the sexual health of men. Let's look at how all of these factors affect your sexual health.

The Diet Component!

You are what you eat and drink. The sexual health of your body and the cardiovascular health of your circulatory system will be greatly determined by your food and drink choices. These choices will also impact the potential for disease and how you age.

Your first choice is in the area of ​​carbohydrates. Are you choosing foods and drinks that are high in fast carbs (simple sugars)? If you are, then you need to understand that:

O Fast carbs disrupted hormone levels.

O Fast carbs create the potential for high blood sugar that can lead to diabetes.

O High blood sugar can damage the endothelial cells of your blood vessels reducing the production of nitric oxide which is critical for good sexual and cardiovascular health.

Learn to consume foods that are high in slow carbs (complex carbohydrates). Slow carbs will help to keep your blood sugar levels normal and your hormonal levels balanced. Drink water instead of sugary drinks and diet sodas. Drinking water hydrates your system, helps you balance your hormone levels, and aids in weight management.

Your second choice is in the area of ​​fats. Eliminate all trans fats from your diet and replace them with natural, heart-health fats. The Nurses' Health Study clearly showed how disruptive trans fats are to fertility in women. As little as four grams of trans fat (the equivalent of two tablespoons of stick margarine, one medium order of French fries or one donut) began to disrupt their hormonal balance.

How much of your diet consist of trans fats from fast food restaurants? How many orders of French fries and donuts have you consumed at work? Although I can not give you any hard research on men, it makes sense that we can be as affected by trans fats as women are. It's time that you incorporate foods that are rich in omega-3 fatty acids (such as wild, cold-water fish, walnuts, and flax seeds) since essential fats help to balance hormone levels and promote healthy cell function.

Your third choice is in the area of ​​protein. According to the Nurses' Health Study, women who got their protein from plant sources rather then from animals took a big step towards improved fertility. Animal protein can adversely affect your sexual health. It also has a direct influence on cancer!

If you're not willing to give up your beef, pork or chicken, then invest the time, energy and extra cost to make sure that these sources of protein are hormone free. This also applies to your dairy products. Much of the industry still relies on hormonal injections into their livestock to help increase food production. Eating meat from these animals and their byproducts will affect your hormonal levels. If you're not willing to switch to plant-based protein sources, then make sure your meat and dairy sources are hormone free.

The Weight Component!

Like it or not weight impacts the sexual health of your body. Why? Because fat interfereses with your hormonal balance! Fat also stresses your cardiovascular system. This additional stress on your cardiovascular system will compromise the sexual health of your body. Currently, 66% of Americans are overweight with at least a third being obese. Diets are not the answer. America has been dieting for the last 50 years. It has had no real impact on slowing down overweight and obesity rates.

You need a paradigm shift from "dieting" to "healthy eating". Make food choices based on how it will improve your health and wellness, not on how it will affect your weight. Most people who do this see their weight stabilize or decrease.

The Exercise Component!

Exercise is important for both sexual and cardiovascular health. Inactivity saps the body of its ability to respond to insulin and makes you less efficient in absorbing blood sugar. A study from the Electronic Journal of Human Sexuality highlighted that people who exercised on a regular basis:

O Feel better about themselves.

O Think they are more sexually desirable.

O Experience greater levels of satisfaction.

It's always important to check with your physician or health care provider before you start an exercise program. Once you have their OK, than strive to get at least 30 minutes of exercise per day. Aerobic exercises like walking, jogging, biking, and swimming are important and seem to increase circulation to the pelvis and the reproductive organs. But do not forget about strength training exercises. Strength training exercises will help you maintain bone health and density. Additionally, strength training exercises will increase your spatial awareness. This is a very positive feeling that improves your overall well being.

The Nitric Oxide Component!

You can not live without nitric oxide. Your cardiovascular system could not function properly without nitric oxide. The sexual health of your body revolves around the production of nitric oxide. Nitric oxide production is dependent upon the health of the endothelial cells of your blood vessels, and adequate supplies of the essential amino acid L-arginine.

High blood pressure, high sugar levels, high cholesterol levels and smoking all affect your endothelial cells in a negative way. Damage to these endothelial cells will reduce nitric oxide production. This can compromise the blood flow to the sexual organ resulting in decreased susceptibility and / or erectile dysfunction.

Since nitric oxide is synthesized from the essential amino acid L-arginine, your diet needs to include protein sources and / or supplements that contain this amino acid. It needs to be emphasized that L-arginine is not a hormone and it is not testosterone. However, when properly brought into the body it can cross the blood-brain barrier to signal the hypothalamus to naturally trigger the pituitary gland to produce growth hormone. This is the key to eliminating any negative side effects typically associated with hormone supplements like DHEA and HGH.

Please note that L-arginine has a dark side and can cause some serious side effects. Read my article, "L-arginine, Nitric Oxide and Sexual Health!" For more information on this essential amino acid.


If you continue a life of inactively, animal protein intake, sugary drinks, foods made from refined grains, increased body fat, and innocent nitric oxide production, then you will become part of the new reality for America. This new reality includes epic increases in diabetes, continued high levels of cardiovascular disease and stroke, continued high levels of cancer, and poor sexual health especially for those over the age of 40. As Aristotle said, "We Are What We Repeatedly Do!"

By taking the necessary steps to improve your diet, manage your weight, exercise properly and increase your body's ability to produce nitric oxide you will experience positive changes in the sexual health of your body. If you repeatedly take these positive steps you will also improve your wellness and slow down your aging.

One Final Thought!

Although the hormonal balance between men and women are different, the process of change is the same. Many of the steps that improve the sexual health of men will also help improve the sexual health of women. Encourage your spouse or partner to implement these changes with you. If you both take the steps to improve your health, then you will both be reward in the bedroom, and in living your life to its fullest.

Until next time, may we both age youthfully!

Cooper Aerobics Health and Wellness Opens Nanjing Location « D Healthcare Daily

Cooper Aerobics Health and Wellness Opens Nanjing Location

Dallas-based Cooper Aerobics Health and Wellness Center, a nonprofit research and education organization for preventive medicine, opened its first China location in Nanjing Sunday. Cooper founder Dr. Kenneth Cooper, his son Tyler Cooper, and Keith Blue, executive leaders at Cooper, attended the opening ceremony.

The health and wellness organization opened an international location in order to “help the people of China achieve good health by 2030.” According to the Cooper center, more than 300 million Chinese citizens are now obese, with diabetes becoming an epidemic in the East Asian country.

Cooper’s Nanjing center includes a conference center, fitness center, and a training and education facility. It spans 40 acres and is separated into seven feature zones.

They include: a welcome zone, including Cooper’s history and mantra; a learning zone, including certification courses and fitness programs; a testing zone, with physical and wellness evaluation equipment; a mini-Cooper zone, featuring Cooper’s business model for partners and investors; an experience zone, where the fitness center is located; a nutrition zone, where members can learn about healthy living; and the Cooper HUB, where members can gather in a co-working space.

The Woman Is The Centerpiece Of Society

The woman is the centerpiece of any society or cultural community of people. The way a group of peoples or community regards their women is directly indicative and a direct reflection of how those people regard themselves, and how they collectively progress or regress as a people. This ideal is so prevalent and obvious, in fact, that I dare anybody to challenge it.

Conditions such as infidelity, young women being abandoned by the young men whose child they are carrying, lack of education for women, domestic violence and rape all lead to the swift and sure deterioration of any society as we have seen so clearly demonstrated time and time again. When I say this, I speak of various groups within the United States as well as in other nations around the world.

There is a natural string of events which is constantly taking place and will always take place, from which the seeds are being sown every second of every day, every day of every year and every year of every decade. This makes up what we call our human “history” and evolution. It unfolds as follows: The woman is the primary and earliest teacher of her children as well as a role model for what her daughters may become and a template from which her sons learn to treat other women. When a community of people, be it religious, racial, philosophical, national…holds their women in high regard they are creating a powerful network of wise and confident teachers for their future generation and in turn, a powerful and productive network of people as a whole. What results are not only an intact family, but a positive example of working together as a unit to build a stronger community of people.

If a father teaches his daughter that she can indeed grow up to become anything she wishes and encourages her towards the path of education and self respect, then that girl will be bestowed with a sense of self worth and she will be goal oriented. She will be less likely to fall prey to teen pregnancy, drug use, domestic violence and the like. If a son grows up in an environment where he bares witness to his father treating his mother with love, respect and dignity and sees his parents are true and equal partners, he will likely carry those ideas into manhood and will uphold his responsibilities as a father and husband. He and his wife will raise well adjusted, loving and responsible children who will grow up to be productive adults.

To take an opposite scenario, if a woman is raised to believe that she is worth very little, intellectually and spiritually, she will be likely to gravitate towards the wrong men who will not serve to benefit her or her children. She may wind up raising those children alone, unable to shoulder the obligation of raising them and providing for them financially. She may suffer physical or verbal abuse at the hands of her husband or boyfriend. These conditions lead to children who are ill supervised and disciplined, emotionally disturbed, malnourished, poorly educated and unaware of their personal potential. These children are the backbone of which our future society depends upon. More importantly they are a direct reflection of their ethnicity and the way their people are viewed by society at large. It is a vicious cycle of sowing poorly planted and poorly nourished seeds and reaping poorly grown and poorly developed crops.

If I were to get biblical, the bible clearly states that Eve was made of Adam’s rib. I don’t know that I believe the literal contents of the bible, but for those who subscribe to the bible’s words, it is easy to see how Eve was an extension of Adam’s body. So in essence, when a community of men continually put down and degrades their women, it is merely a reflection of how they feel about themselves.

I have studied this melting pot that we call America, in particular. I have observed a direct correlation between how different groups of people within American society regard their women and the overall progression of those groups. I was fortunate enough to grow up in a culture where the man and woman acted as equal partners in the home and represented themselves as such to their children. In fact, it wasn’t until I reached college where I heard the word “bitch” used as a direct synonym for “woman,” for the very first time. I remember that this filled me with anger so primal and so profound, that I could barely contain it. I was unsure of how to process it. I would come to learn that, that particular word was only the tip of the iceberg. My father had always been my role model for success and achievement and I saw no reason to veer away from that line of thinking, even though I am a female and my father is a male. I saw no difference in the level of respect we could command and what I could achieve in relation to him. I have a heart, mind and soul, and as far as I knew, they were in working order.

The content of this article would bring to mind the buzzword “feminist,” which emerged in the 1970s and grew legs with the revolutionary efforts of people like Gloria Steinem, who saw fit to lecture the world on the merits of feminine self-esteem and urging women to remain independent, otherwise known as “single.” Gloria Steinem was famously quoted as stating, “A woman needs a man like a fish needs a bicycle.” I don’t subscribe to those views and think they are actually misguided, but I can understand how sometimes when trying to create revolution, we must first miss the mark before we can hit it. Even she got married, at the age of 66. I do not believe that feminism has a legitimate place in the 21st century. I think that the regiment for these new times should be that of embracing traditional roles with a healthy grain of salt, while granting equal respect, dignity and honor to all human beings.

New Brigantine Green Team health and wellness committee to present series of expos | News

The Brigantine Green Team’s latest initiative is the establishment of a health and wellness committee that incorporates programming into the weekly farmers market to help raise awareness about the link between personal wellness and environmental sustainability.

The farmers market is held 8:30 a.m.-noon every Saturday at Haneman Park, 15th Street South and Revere Boulevard. John Addrizzo, a Green Team member since its May 2013 inception, inspired the new health and wellness programming and is the committee chairman.

The programming includes a three-part series of wellness expos at the farmers market taking place June 17, July 15 and Aug. 12. Fitness and nutrition professionals from AtlantiCare and Brigantine Physical Therapy and Fitness will offer free chair massages, tips on healthy eating and physical activity, and general wellness counseling and seminars.

“They’ll talk about workout routines, diet plans, stances on nutrients and their benefits, and opportunities to commute via bicycle or by walking that people don’t often think about, but can add greatly to a person’s overall well being,” Addrizzo said.

“My personal passion is personal health and wellness,” continued Addrizzo, whose 20-plus career in the pharmaceutical industry included consumer marketing and patient-support programs that he said “not only helps patients use pharmaceutical products as prescribed, but also to live healthier lives.”

One of the committee’s main objectives is to raise awareness of the correlation between a person’s physical health and general environmental wellness, he said.

“A lot of times they very much go hand in hand,” he said. “Study after study has shown that societies that eat the most plant-based diets live the longest and are the most healthy, and also have the lowest negative impact on the environment.”

He said the environmental benefits of plant-based diets include less consumption of water and fuel needed to feed and raise animals for market; reduction of chemical pesticides and fertilizers used to produce animal feed that ends up in the water and food supplies of humans; and a reduction of deforestation and greenhouse gas emissions associated with raising livestock.

A second component to the committee is a biweekly series Addrizzo is calling Active Awareness that will take place the second and fourth Wednesday of every month through October. Volunteers will meet 6 p.m. at the Shark Park recreational area, 26th Street and Ocean Avenue, for light physical activity and to help beautify the island. The next one is set for June 28.

“It’s really just an opportunity for people to get active, be more social, and to be aware of the beautiful environment we have here in Brigantine,” he said. “It isn’t only about having a good active walk, but we pick up litter as we pass it. You can bring your own bag or we’ll supply them.”

The Green Team is involved in the ACUA’s Adopt-a-Road program and has adopted Brigantine Avenue from the Lighthouse Circle through 14th Street South, Addrizzo said.

“That will be one of the locations we walk and clean, but it will be on a rotating basis. Sometimes we’ll clean the beach, sometimes Ocean Avenue, sometimes Brigantine Avenue. And the more volunteers we get each week at Shark Park, the more areas we can clean.”

Using Social Media for Weight Loss

So you want to get healthy. That’s great! I’m here to help. And if there’s one thing I’ve learned about getting healthy, it is that you need help to get there in the first place and to stay that way consistently. I have compiled this book to help those looking to increase their fitness level, eat a bit healthier, lose weight, feel better and to make a lifestyle change. I believe that the best way to do this is through connecting to others, as well as connecting to yourself.

We are all looking for someone to motivate us, hold us accountable, tell us to keep going when we don’t want to and for people not to judge us as we tackle this health, wellness and fitness journey (what I like to call, living a healthy lifestyle). What better way to do this than through connecting with online communities through social media.

Social media a great way to connect with people that are like-minded. People who have been where you are, can encourage and motivate you to reach your goals. The best part of connecting with people through online communities is, IT’S FREE. Who doesn’t like getting something for free? You will get free advice, encouragement, motivation, recipes, suggested workouts, and a community of people who will not judge you if you fall down.

This healthy lifestyle journey is a process and if you can connect with like-minded people on your journey it will make the journey a little easier. Being a part of an online community can also help you to find the process that works for you. What one person might do to get to where they are on their journey may not be the same process that works for you. But being a part of a community gives you the opportunity to try different things that may or may not work. You will find a process that works for you and that process will help you to reach your goals.

Although you may walk this journey alone (you have to put in the work, no one can put it in for you) you don’t have to do it alone. You will need the encouragement of others, people you can look to for advice, people to pull you up when you have fallen down and motivation from people who tell you, “If I can do it, you can also” The one thing I love seeing in an online fitness and health community are before and after pictures. This shows everyone, if they can do it, so can the next person.

Don’t you want people to encourage you and tell you that you are doing a great job? Everyone does and you will get this from the online community. But you have to be willing to share your pictures and make a collage of your progress. I know this may be embarrassing at first, but, you have to love yourself where you are so that as you go through the process, others will see how much you love yourself. Never be embarrassed at where you start because everyone has a starting point. Sometimes the best way to get that encouragement is to post a start pictures (which also helps with accountability) or a picture after you workout to get those encouraging words that we all love to hear.

One of the hardest things you will face on this healthy lifestyle journey is changing the way you think. No one is exempt from the negative thoughts about eating unhealthy food-“I wish this was a cheeseburger”-or not wanting to work out (“I’d rather watch TV”). How you handle these thoughts will be the difference between success and giving up.

When you start thinking things like “It’s too early,” “I can’t get up,” “I will start tomorrow,” “This isn’t working,” “It is too hard,” this is when you have to start telling yourself the opposite. When you think, “It is too early,” tell yourself, “Well, if I get up now and work out, I can take a nap later.”

What I have found is that, when people wait to work out later in the day, if they usually work out in the morning, they don’t end up working out later because they get too tired or too busy by the end of the day. Sometimes you have to just force yourself to get up. I have had to do this on many days-but once I am up and moving around, I am ready to work out.

When it comes to healthy eating and negative thoughts, you have to be strong for yourself. There may be times when you give in to the cravings, but this should not be all the time. You have to be able to tell yourself, “I am not going to eat [fries] today. I can wait to eat this for my free meal.” Another way to get through the negative thought of eating unhealthy food is to always bring your own food not matter where you go.

Here are some things to remember when it comes to negative thinking:

  1. Replace negative thinking with positive thinking.
  2. The more you say something, the more you will believe it and then you will do it. If you are always saying, “I can’t eat well,” you will begin to believe it, then you will stop eating healthfully or not try. But if you say, “I can eat healthy food,” and you say it all the time, you will begin to believe it and do it.
  3. Remove negative people from your life. You have enough stress with trying to change your own negative thoughts, without other people being negative around you. You need people around you who will encourage you to continue with your journey.
  4. Find a support group. There are a lot of great groups out there, with people in it to motivate you and to encourage you to keep going. There are groups on Meet Up, on Facebook and on many other social networking websites.
  5. Remember: For every negative thought, there is a positive one, so don’t minimize the positive.
  6. Don’t speak negatively about other people.
  7. Don’t make stuff up and believe it. Sometimes we will make things up that aren’t true about ourselves or our current situation. No matter what happens to you in life, look at the positive of it, but don’t lie to yourself about reality.
  8. Learn to love yourself no matter what you look like. You are a work in progress and this is not going to happen overnight. If you love yourself, you will not put yourself down. Would you tell a child they couldn’t do something? No, you would encourage them to do the best they could. Why not treat yourself that way?
  9. Make sure you get 7-8 hours of sleep. Not getting enough sleep can encourage negativity. You end up “too tired” to work out, but then you find yourself awake in bed for hours. That one hour when you could have worked out, you were sitting on the couch watching TV feeling sorry for yourself.
  10. Don’t play the victim, or blame someone else for what you know you should have done. This is your healthy lifestyle journey, no one else’s. If you allow someone to take you off your journey, it isn’t their fault, it is your fault. I like to tell people, “You make your own decisions and you have to live with the consequences of those decisions. Sometimes the consequences are good and sometimes they are bad, but it comes from the choice you made. Don’t let others dictate your choices.”

Social Media: Online Diet Tool

Everyone has his or her opinions about social media-some people love it and others detest it-but there are a number of great reasons to use social media, including your health. Joining a social media site, group, or app is a great opportunity to for you to get free advice, workouts, support, motivation and meal ideas that will help you on your journey.

There are a number of social media websites you can join to help you on your weight loss journey. The following are ones I personally recommend:

To learn more about each of these social media websites please visit them at the website listed.

How Can Social Media Help Me?

There are different kinds of social media, which can help you in several different ways on your journey to a healthy lifestyle.

Some groups are a great way to get the support you need-you will have access to people that are starting out like you, or have been where you are now. But even those far ahead of you may be looking for support, and you can help them as well with your feedback. As some of you may know from experience, sometimes those around us-family, co-workers, children, friends-are not very supportive, or as supportive as we would like, of our journey. Joining a group of like-minded people, with similar goals and experiences, can provide the extra support and motivation needed, even when those closest to us may not be able, or willing, to supply it.

One thing you should always be able to get FREE advice. Whether you are just starting out, or have been working out for a while, you should feel comfortable asking questions concerning workouts and healthy eating. If somebody criticizes you, you should report that person to the administrator of the group. If the administrator doesn’t handle the situation, you might want to leave the group. But there are many to join, and one will be right for you and your needs.

Social media can also help you to keep your journey going, when you run into boredom, or a plateau, especially in your exercise routine. Specific groups that focus on running, weight lifting, Zumba or other dance classes, yoga, overall fitness, vegan, vegetarian, low-carb, or other aspects of fitness or healthy eating, can be useful for you to investigate new exercises or eating plans to incorporate into your journey. If you want a routine to begin with, or to spice up your current one, you can see what people in these groups may have posted about their workouts or you can ask a question to the group as to what workouts members do for different body parts. Then you can pick and choose when people respond.

Support Groups

Online support groups are great for helping you stay focused, committed and consistent on your healthy lifestyle journey. When looking for a support group, do your homework. Ask people you know, research groups in your area and related to your interests, and look up groups online and associated with gyms, centers, schools, even workplaces. The more you know about a group’s goals and what they can offer you, the more successful you will be.

Workout Videos

There are a number of videos you can use to work out from the comfort of your own home. You can buy videos you see on TV, online, or from stores. Some examples of well-vetted video programs include P90x, T25, Insanity, Taebo, Complete Pregnancy Fitness with Erin O’brien, Dance Off the Inches, Zumba and Total Body Pilates. You could also work out to videos on YouTube, which is free and has a lot of variety. If you don’t know where to start, I will give you some YouTube workouts that I have been doing for a couple of years that I love.

Tiffany Rothe has a YouTube channel called TiffanyRotheWorkouts. Tiffany Rothe Workouts are fun and effective 10 minute routines that you can mix and match to help you lose body fat, tighten your butt, shrink your waist and firm your back and arms. If you subscribe, you can also be the first to get new workouts! Not only have I seen great changes with my body doing Tiffany Rothe Workouts, but so have many other women.

Here are a few of her workouts: Fabulous Fat Burning Workout, Waist Shrinking Tummy Tightening Workout and Sexy Upper Body Workout. My personal favorite is the 10 min Booty Shaking Waist Workout.

There are other channels that you can also use for your workouts: FitnessBlender is for men and women. This channel provides you with free full-length workouts that include bodyweight workouts, HIIT (High Intensity Interval Training), strength training, cardio, Pilates, kettlebell, yoga, circuit training, low impact, stretching, and more. It contains workout videos for literally every fitness level, from very beginner to incredibly advanced.

The BeFit Channel provides you with high-quality workouts on Lionsgate BeFit that are sure to keep you looking and feeling your best. Re-shape your body, burn fat, and sculpt lean muscle as you work out with top fitness trainers like Jillian Michaels, Denise Austin, Jane Fonda, Billy Blanks Jr., Scott Herman, Samantha Clayton, Garrett Amerine, Rainbeau Mars, Bryan Tanaka, Sadie Nardini, Dr. Deepak Chopra, Envy Girls, Kym Johnson, Tara Stiles, and many more. Slim your waistline and tone your arms, legs, abs, chest and butt right from your living room for free.

Cassey Ho offers a lively and lighthearted pop culture approach to yoga and fitness instruction, ideal for a younger audience. Her work outs can be found on Blogilates.

SparkPeople Videos has playlists ready to go for pregnancy workouts, swimsuit bootcamps, healthy cooking classes and more.

Yogasync.TV boasts a huge library of guided yoga lessons that, if you can spare 20 minutes three times a week, will help you learn the ancient art in your own home. Video has over 500 videos (with over 103,000,000 views) that cover all aspects of exercise, weight loss, nutrition and healthy eating.

Scott Herman Fitness. Scott Herman’s channel offers new routines and exercises every week with questions and answers, contests and vlogs (video blogs).

Sculpt Your Abs and Burn Fat Jillian Michaels’ Six-Pack Abs Workout is 30 minutes of fat-burning cardio that sculpts the abs as well as the arms and legs. The best part? There’s instruction for beginners and more advanced exercisers so you can continue to push yourself throughout the full six weeks.

Get Intense With a Bootcamp. Add boot camp workouts to your routine with the BCx Bootcamp videos that include jumps, kicks, pushups and everything in between. Ranging from 4-15 minutes, you can rev up your metabolism with a quickie in the morning or mix and match for a longer workout. Plus, fitness trainer Steve Pfiester words of encouragement will help you charge through.

Turbulence Training was created by Craig Ballantyne. His training is designed for peak fat loss and he offers some great full-length hardcore workouts on his channel. I prefer his routines to some of the other more popular “hardcore” workout channels out there because Ballantyne really knows his stuff and explains the “how” and “why” behind his exercise selection well, which is really important for safety when it comes to high intensity routines. If you like to work hard and push yourself to your limits, then check out his channel!

Brittany MissFitBrit Ramsey. Learn total body conditioning for everyday use to become fit, healthy and increase your motivation, confidence, and encouragement as you view new techniques for functional movement!! If you are getting sick of knee aches and pains in your lower back or other extremities then MissFitBritt is here to help you!! Get Fit with MissFitBritt and become a member of the Rock Hard Boot Camps for all fitness levels, come train with MissFitBritt for Personal Training packages and get MissFitBritt to come speak to your company, or organization as she is also a Motivational Speaker as it relates to Health n Wellness of Life!!

TONIC focuses on Yoga moves for just about anything and other workout videos. The length of the videos range from 10 minutes to even under a minute.

Nicole Chaplin focuses on intense and targeted workouts. Her videos are great for those who want to intensify their workouts. She focuses on everything from partner workouts to bootcamps. Her videos are under three minutes. You can find her on Instagram.

Sixpack Shortcuts focuses on abs with trainer Mike Chang. He focuses on all things abs: from losing belly fat to gaining muscle to building a stronger core. His videos usually are 15 minute in length

You no longer have any excuse not to work out. I have given you the option to choose from a number of free work outs, from walking/running to using YouTube videos. You can pay for a trainer or buy videos to do your work outs. And of course, you can also join a gym, but if you do this, please, please, buy books or magazines that show you what exercises to do and the correct form to use when performing them. I don’t want you to hurt yourself while working out. Also, please, listen to your body. This means, if you are too exhausted (not just lazy!) please rest. If you have an injury, please take care of your injury before exercising that area again. As you can see I did not say, don’t exercise at all, unless you have to or your doctor has told you to stop. I have given you many ways to get start, pick one and get started tomorrow. Now, what did you say your excuse was again?

Healthy Recipes

Chicken Almond Stir-Fry


  • 2 boneless, skinless chicken breasts (4oz each), cooked and cut into cubes
  • 1 tablespoon soy sauce
  • 1/4 cup low sodium chicken broth
  • 1 clove garlic, crushed
  • 1 teaspoon fresh ginger, grated
  • 2 teaspoons coconut oil
  • 1/4 cup slivered almonds
  • 1 cup broccoli florets
  • 1 cup snow peas; cut in half
  • 1 cup mushrooms, sliced
  • 2 scallions; cut into pieces about 1 inch (2.5 cm) long


  1. Stir together the soy sauce, broth, garlic, and ginger.
  2. Heat 1 teaspoon of coconut oil in a wok or large skillet over high heat
  3. Add the almonds and stir-fry them until they’re light golden.
  4. Remove and set aside.
  5. Heat another teaspoon of coconut oil in the pan and add the broccoli, snow peas, mushrooms, and scallions to the pan.
  6. Stir-fry for about 5 minutes or until just barely tender-crisp.

Banana, Nectarine, Pineapple Green Smoothie


  • 1 banana, peeled
  • 1 nectarine
  • 1/2 cup pineapples chopped
  • Handful raw spinach


  1. Add all the ingredients to the blender and blend on high for 30 seconds or until the smoothie is creamy.
  2. If you would like more liquid add more pineapples. Place in the freezer to cool.

Spiced Summer Vegetable Casserole


  • 1.5 lbs. (about two) zucchini, sliced on a diagonal into half-inch pieces
  • 1 lb. (about two) sweet potatoes, unpeeled, sliced on a diagonal into half-inch pieces
  • 3/4 lb. (about two) beets, unpeeled, sliced into half-inch pieces
  • 1 onion, sliced into 1/4-inch rounds
  • 2 Tbsp. + 2 tsp. extra-virgin olive oil
  • 2 tsp. balsamic vinegar 3/4 tsp. sea salt
  • 1/2 tsp. garam masala chili flakes, to taste


  1. Preheat oven to 375 degrees F.
  2. Grease a large casserole dish with 2 tsp. of the olive oil.
  3. Begin layering the vegetables, alternating between the zucchini, sweet potatoes, beets, and onion, starting on the outside and working your way in until you have an accordion-type pattern.
  4. Drizzle with remaining 2 tbsp. olive oil. Sprinkle salt, garam masala, and chili flakes evenly over the top. Cover with parchment, then aluminum foil. Bake for 30 minutes. Remove parchment and foil. Bake, uncovered, for an additional 30 minutes.
  5. Serve hot, room temperature, or cold.

Kiesler Wellness Center opens doors to new hope | Local

“We’re going to save lives in ways they haven’t been saved before.”

Clearly overwhelmed with excitement, Kiesler Wellness Center co-director Amanda Okech explained the basic mission of the new community collaborative mental health recovery center during a recognition ceremony for donors, founders and members Wednesday, June 14.

“The beauty of this building will remind people they are of worth,” added Okech of the Kiesler Wellness Center.

Excited to showcase the $3.9 million project to the community for the first time, Okech and co-director Steven Loney welcomed an impressed crowd in the facility’s massive great room.

Loney applauded benefactors for funding a place that will warmly welcome those who walk in and connect them with the resources they need to improve their lives.

This new person-centered focus, Loney and Okech explained, will build on the strengths of individuals, “to add beauty, structure to a person’s life” because when people know they have worth, “lives skyrocket.”

Building off the former Kiesler Clubhouse model of peer-driven, community-supported recovery, the new Kiesler Wellness Center was created to be a resource hub where community members can come together to find and share resources and connect people to the mental health services, education and employment opportunities they need. It is also intended to grow friendships and spread hope.

A few Kiesler Clubhouse members spoke during Wednesday’s event about what the program has done to improve their situations and what they envision it doing for others going forward.

“Kiesler is a life wellness center because it saves your life,” said Michael Winterringer who described members as a family. “This is going to be a place ‘where everyone knows your name.’ It will be used well.”

The new facility is a massive improvement from the former Kiesler Clubhouse location which was much too small to accommodate programming that continues to expand with both need and innovative ideas.

The campus approach at the new center will offer various opportunities for personal growth. With the large, comfortable meeting room at the center, it also features a library and reading nook, art room, shop room, conference areas, rec room and game area, outdoor patio and commercial kitchen with café-style eating area. The Community Café will now be serving the weekly free community dinners on Tuesday and Thursday from the Kiesler Wellness Center kitchen.

The namesake of the clubhouse, and now the center, was the late Dr. Frank Kiesler who helped hundreds of people in the Grand Rapids area with their mental health needs for decades. The psychiatrist and university professor passed away in 2001. His daughter, Anne (Kiesler) Johnson, attended the recognition event Wednesday and spoke about her father’s idea that it takes everyone in the community to come together to help those suffering from illness.

A public grand-opening and ribbon-cutting event will be held Monday, June 19, starting at noon.

Kiesler Wellness Center is located at 3130 SE Second Avenue in Grand Rapids (directly east of Wal-Mart).