Letter to My Ex – #1

You made me love you. You walked into my life and without warning you stole my heart. I didn’t mind because you treated it so well. Better than anyone has ever treated it and I had faith that you would keep it safe. You assured me that you wouldn’t hurt me; all you wanted was the best for me. I believed you. I let myself love you with no restriction, even worse I allowed my son to love you too. You told me it was ok that you would never hurt us. I believed you. I have trust issues. You know all of the stories. You listened to all of my hurt and cursed them for being so cruel when all I have to offer is love. You said that you would never be them. I believed you. What you didn’t tell me was that all it would take is for the next woman to come along and claim you. You didn’t tell me that someone else’s kiss could take you away. I BELIEVED YOU.

Newly Single? Check out one man’s solo trip to Paris…

You said you never wanted to lose me that you wanted to be there forever. You said no one compared to me. You made me feel safe and I believed you. But now?! Now you’re a liar. You’re just like the rest. You took my hear t and you made it melt for you, made it bend and mold just for you and then you shattered it on the ground with one swift blow. Because of you I have to explain to a little boy why his favorite person is no longer around. Because of you I can’t breathe. Because of you I have to remember how to do things that I was doing without you, before you. I hope you never do this again. Never let a woman love you unless you’re going to love her back and REALLY love her back. Never make a woman feel irreplaceable when she isn’t. I’d never assault your character to your face because sadly I care about your feelings. I don’t want to hurt you despite all of the hurt I feel. She will never love you as much as I do, as much as I can. If for some reason one day you find yourself missing me and you want to reach out to me. Don’t. Chances are I finally managed to mend my heart and you deciding to come around will only leave me undone.

I wish you well, sir.

Need closure? Have something to get off your chest? Join the Letter to My Ex Movement, and let it go…

Building Intimacy & Romance with Dr. Kat Van Kirk

Whether you’re starting a new flame or rekindling an old one – it’s never a bad idea to learn a few great romance strategies. Dr. Kat Van Kirk is back with her wisdom and tips to help building intimacy & romance in any relationship.

*  Romance isn’t just about hearts and flowers. Research says that it’s more about spontaneity and emotional connection.

*  Keeping “romance” alive simply means that you occasionally make an effort to prioritize your couplehood with your partner. It doesn’t mean it has to involve grand gestures.

*  In fact, many partners say that small occasional efforts mean more to them emotionally.

*  Sex and romance can be related but they don’t have to be the same thing. Staying connected to your partner emotionally can involve hot sex too.

*  Turns out variety is the spice of life. Show your partner you care about the intimacy you share by mixing things up sexually. Research suggests this will help you stay together in the long run.

And what is one of the best ways to mix things up in the bedroom? Working on building intimacy and romance? Bring in something new – like a toy from Adam & Eve. There’s always another adventure in store when a toy is introduced. The Butterfly Couple’s Ring is a prime example of how vibration and sensation can really set it off between the sheets. Check out my review and see what all the buzz is about!

Who is Dr. Kat Van Kirk?

Dr. Kat Van Kirk is a licensed Marriage and Family Therapist who has been practicing in the field of counseling since 1994. She’s also an AASECT certified Sex Therapist and board certified Clinical Sexologist through the American College of Sexology.

Dr. Kat loves seeing people positively transform themselves and bearing witness to people living their lives authentically. She knows that means overcoming challenges and has faced several in her life, including divorce, depression, breast cancer, a repressive childhood and daily self-doubt. Still, she believes she’s found a way to embrace life’s difficulties and have them serve her.

Dr. Kat’s additional credentials and experience include:

• A bachelor’s degree from Arizona State University in Family Resources and Human Development.
• A master’s degree in Counseling Psychology with a post-graduate degree in Marriage, Family and Addictions Therapy from Ottawa University
• A PhD in Human Sexuality/Clinical Sexology from the Institute for the Advanced Study of Human Sexuality
• Many years of experience in the field of public health
• Serving as the current Vice President of Lambda Aloha
• Past president of Malama Pono Health Services
• Long time member of Society for the Study of Sexuality and the American Association of Sex Educators, Counselors and Therapists (AASECT)
• Member of the American Association of Marriage and Family Therapists (AAMFT)
• Member of the Hawaii Association for Marriage and Family Therapists (HIMFT)
• Associate professor at the Institute for the Advanced Study of Human Sexuality
• Adjunct professor at Akamai University

She also happens to also be a certified yoga teacher/therapist through the Yoga Alliance and likes to say that she’s flexible in body and mind.

Dr. Kat is quick to share her insight, writing and being interviewed for numerous nationally recognized magazines and websites. She has also become a spokesperson extraordinaire in the last couple of years, with relationships with TwinLab, Lavilin and Alvita natural products and supplements. She’s also been serving as a spokesperson and resident sex expert at Adam & Eve, since 2010 (see Adam & Eve’s electronic press kit here).

In addition, Dr. Kat founded DRKAT, LLC – a media and product development company that creates entertaining and thought provoking content for companies, the web and television, as well as providing consulting on related television programming. Products currently in development include a line of Dr. Kat adult toys and a supplement line that supports erectile dysfunction for men and arousal issues in women. She’s in the process of starting a lifestyle brand that will help you live the sexiest and most fulfilled life possible.

Dr. Kat is also a wife and mother that enjoys an inventive cocktail, any and all theatre, a good book, bawdy humor, creative ways in which to live life, meditation, yoga, barre, Piyo, boot camp, surfing, “I love yous” from her two sprite-like daughters and date nights with her husband.

Where is she? Find out more about Dr. Kat at DrKat.com or watch her videos, Sex Chat with Dr. Kat, on YouTube. She splits her time between Los Angeles and Hawaii, but is available worldwide via Skype.

You can also connect with her via social media:

• Facebook
• Twitter
• Pinterest
• Google+
• LinkedIn
• Instagram
• Tumblr

The Best Aphrodisiac Might Not Be What You Expect

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Nearly every culture in every period of history has a record of substances alleged to stimulate sexual desire and improve virility. Medical science has found no evidence that these aphrodisiacs work, but that has not stopped people from using them. If you’ve been looking for a substance to boost your sexual performance this Valentine’s Day, make sure you have all the facts before you ingest, apply, or otherwise try anything advertised as an aphrodisiac, including these five items:

1. Plant- and Animal-Based Herbal Remedies

Spanish fly, L-arginine, gingko, ashwagandha or “Indian ginseng,” the Mexican herb damiana, the plant extract called pygeum, and complex combinations of Chinese herbs have all been purported to act as aphrodisiacs. Sadly, nearly an entire species of magnificent white rhinos have been slaughtered just to macerate their horns because of a belief that the resulting powder can enhance sexual experiences. Medical science has found no evidence that these aphrodisiacs work. Perhaps they have a placebo effect. In my clinical experience, I have found no ingestible animal part or herbal substance that will cure any sexual problems.

2. Yohimbine

Of all the herbal substances believed to have aphrodisiac powers, yohimbine seems to be the most promising. Derived from the bark of the yohimbine tree, it has been considered an aphrodisiac by native cultures for hundreds of years. Initial studies have substantiated the claim. Dr. Christiaan Barnard, the eminent heart surgeon who pioneered human heart transplantation, used yohimbine on patients who developed impotence after surgery. He reported satisfactory results in 75 percent of his cases. However, mainstream medicine does not embrace yohimbine therapy. Yohimbine’s biochemical action is not understood. The original research was contaminated because yohimbine was used in combination with other drugs, primarily testosterone. So far, there is little reason for me to think that the bark of a tree can foster significant improvement in men with impotence. 

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3. Nitroglycerin Paste and Minoxidil

One of my patients, in a dicey self-experiment, applied a nitroglycerin paste to his penile shaft. Because of its “vasoactive” profile, he concluded that it could increase blood flow. He eventually had to stop using it. During sex, the substance was absorbed by his wife’s vaginal mucosa, giving her severe headaches. The same might be true of the off-label use of minoxidil, which is marketed as an aid to hair growth in balding men. Because it also is a vasoactive substance, some have suggested that its use might produce better erections (or even hair!). I urge you to refrain from self-experiments with such products. There are plenty of proven alternatives.

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4. Alcohol and Drugs

Some substances create the illusion of enhanced sexuality and may be considered aphrodisiacs because they seem to take the edge off, calm you down, lower inhibitions, and produce a heightened sensitivity. To paraphrase one of Shakespeare’s wisest observations: drugs might add to desire, but they just as equally take away from performance. Drug and alcohol abuse and addiction can cause everything from a temporary failure to achieve erection to long-term impotence.

5. “The pills” (Viagra, Cialis, Levitra)

No single development over the past thirty years has changed the landscape of men’s health as dramatically as the recent widespread use of erectile dysfunction medication, but it is important that men and women understand that Viagra, Cialis, and Levitra are not aphrodisiacs. They are not sexual cure-alls. They do not create desire; more accurately, these medications give a man the capacity to exercise his sexual potential. These drugs seem to be remarkably effective in patients who have an organic (biological) reason for their impotence. However, these drugs seem to have very little impact on men who are getting adequate erections, but who hope to make sex better (those men who use them as “performance-enhancing” drugs).

From my clinical experience, I long ago concluded that the greatest aphrodisiac ever invented is love itself. Just as love is an aphrodisiac, the opposite is also true: the biggest enemy of sexual desire is hate. For men in intimate relationships, nothing will diminish desire as quickly as anger, hostility, or resentment toward a partner. If men fail to express their feelings and resolve their conflicts, the situation just gets worse.

My clinical studies have proven that diminished desire caused by anger will lead to sexual difficulties. Of all the extenuating circumstances that can affect a man’s sexuality, the single most powerful factor is the nature of his relationship. If you are harboring animosity toward your partner, if you are rehashing angry feelings in your head without expressing them, if resentment has been accumulating in your heart so much that it obscures the love that brought you together, then how can it not affect what happens when you get into bed? This is why a man who aspires to a great sex life should learn to deal effectively with his feelings and not let them contaminate his relationships.

As time goes by, as the fires of passion diminish, and as the novelty of sex becomes routine, it is the emotions that guide the course of sexuality more than anything else. It is beyond the scope of my professional expertise to advise you on all the complexities of romantic and sexual relationships and the nuances of subtle emotions. What I can do is tell you what I tell my patients: remove all the anger and resentment from your relationship and your love life will be strong and long-lasting. Keep the love and affection alive. Do not take your partner for granted. Do not let your appreciation wane. Do not let petty animosities overshadow the qualities that have kept you together.

Two mature people with a strong commitment have the greatest potential for mutually satisfying sex. This does not mean that problems will not arise. Every relationship has conflicts: sex, money, children, in-laws, and the thousand annoyances that make up everyday life. You must be aware that every conflict affects your sexuality. You also have to be aware that the most effective response to a conflict is to work things out in a healthy and effective way. Do everything in your power to resolve those difficulties in a forthright and honest manner.

Communicate. If you cannot do it on your own, then by all means find a counselor or a friend who can help you. Get your feelings out in the open. That does not just mean venting your emotions or allowing your feelings to come out in negative and hurtful ways. It means truly discussing the issues in an atmosphere of fairness and mutual respect where each party listens, as well as speaks.

Don’t be afraid to show vulnerability. If you are angry, express your negative feelings rather than holding them in and exploding at some inopportune moment. If your relationship is built on a solid foundation, then your partner will respond with equally genuine feelings. When that happens, the love you have buried beneath your anger has a good chance of rising to the surface, and your sexual desire is likely to rise with it. If you can do this, you won’t need to search far and wide for concoctions to improve your sex life.

Dudley Seth Danoff, MD, FACS, is president and founder of the Cedars-Sinai Tower Urology Group in Los Angeles, a Diplomate of the American Board of Urology, a Fellow of the American College of Surgeons, and the author of two books on men’s health.

Couple’s Getaways at Little River Inn…

Have you ever wanted to run away?

Has work, the kids – your everyday routine ever made you want to pack up and leave?

Like – go to the store for milk and come back days later kinda leave?

Well, I’ve got the place for you…

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When I thought about visiting California, my first ideas were Los Angeles or San Diego. As a New York girl, I suppose it was natural to lean towards the big cities with the bright lights and celebrities strewn about. I like a nice, quiet setting every once in a while, though – especially around Valentine’s Day. The hustle and bustle of entrepreneurship, motherhood, wifeliness (I made that one up) can be tiring and stressful. The photos had me sold; they gave off an aura of peace and quiet. Mendocino had me at “coast”.

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Little River Inn had so much character just from the descriptions. Oddly enough, I was a little scared of the classic-style architecture because I have a thing about ghosts and spirits. Parts of me wondered how a place so historic in age could not be scary. I mean, the property’s been around since 1939 – it’s gotta be old school, right?

Wrong.

The 3.5 hour, winding drive from San Francisco was quite an adventure with wildlife hanging out with their friends roadside. The eerie sounds reminded me of a Nancy Drew book narration on the way up to Mendocino. I’m not going to lie, I was afraid during the drive – but the journey was well worth it when we pulled up. The town was dark by the time we arrived at 3am – but when the sun rose into our room, it was nothing short of amazing. The scary sounds I heard at night were actually the sound of waves crashing along the shoreline – who would have thought we were driving along something so amazing?

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The view above is from the Mallory House – where we spent the weekend basking in the coastal breeze and soaking up the beautiful colors. Stepping outside each morning was like floating into one of those romance novels my mom loved so much growing up. I sipped my tea and gazed off into the sunrise. I wish I could lend you guys my eyes to see what I saw. These pictures – no justice.

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Even working was relaxing for me. I glanced up through the blinds just to glimpse the view. Seeing what was in front of me kept the motivation to write and finish up my tasks.

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We took a quick drive to the main property for breakfast at Little River Inn’s in-house restaurant. It’s a cozy spot, with ample seating and a warm atmosphere. The atrium-style layout creates a romantic experience every time you gaze outside.

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My eyes are always bigger than my stomach, so I dove in and ordered the Bacon, Avocado and Sour Cream Omelet. Anything with bacon and avocado has my vote – and this breakfast did not disappoint.

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The staff at Little River In is amazingly friendly, genuine and helpful. They pointed us to all the local night life, best views and gave precise directions.

The quiet atmosphere gave my husband and I a chance to enjoy each other without the rush and bustle of every day life. I honestly think the bed in our room cured my insomnia for a few days. Imagine that.

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Little River Inn is a great, affordable couple’s getaway, families and friends. I’ll be covering more on Mendocino and its vacation benefits in the coming weeks. Hubby has already requested to go back to Little River Inn, so it looks like Mendocino will see us again in the summer…

Wanna see for yourself? Check out Little River Inn’s website here.

How El Salvador is Killing Its Pregnant Women

I was cruising my daily medical journal news, and came across an article about the Zika virus and El Salvador’s epidemic outbreak. Don’t get me wrong, I was saddened by the photographs of the microcephaly – stricken babies. I was, however, disheartened by the effects on El Salvador’s women even more.

While the country’s officials are encouraging (cough – guilting) its women to avoid pregnancy for the next two years, they’re making it sound like a cake walk. Unfortunately, we’re all flesh and love (and lust) and hormones and know that life doesn’t work in such a way. Not only is birth control expensive and almost unattainable – abortions are also illegal within the country. So much so, that women can be jailed for having a miscarriage – since they are often mistaken for “illegal” abortions. How scary is that?

So, now you’re wondering how El Salvador is killing its pregnant women, right? Well, think about it.

A woman has been told to abstain, but doesn’t. This woman can’t afford condoms or birth control pills and decides to risk it. Or even worse, what if the woman who is raped? She gets pregnant as a result – because that often happens with unprotected sex. Her family is already poor and can’t afford another mouth. She tries to abort the child on her own.

I’ll leave the rest to your imagination.

How about another scenario. During pregnancy, a woman finds herself miscarrying or delivering early. She knows that her medical emergency may be deemed illegal, so she risks her life and takes care of the miscarriage at home.  Not only is there very little chance of saving the baby, but her life is in danger with every pint of blood she may lose.

Reading the articles led me to wonder what the Salvadoran government’s goal is when restricting the very things that could help beat the Zika epidemic. Is it religious? Moral? Perhaps it’s politically driven; similar to the constant Women’s rights battle we face in America. One thing I know for sure, is that it is killing – and will continue to be how El Salvador is killing its pregnant women. They need more than shame and excuses as to why they should be chaste. The Salvadoran (and countless other women in such countries) need sex education and contraception.

Now, knowing that Zika has been sexually transmitted in the United States – things are getting even more real.

So, what can we do? 

Well, the options are limited as research continues on Zika virus. Here are a few tips to help combat Zika:

Bug Spray:

Provide insect repellent to our friends and family who may be in Zika affected areas. Bug spray can be expensive in these countries, so natives won’t always consider it an option. Think about getting together with other friends/family to send a barrel or care package down to relatives.

Stay Ahead of the Bugs: 

Educate them on the importance of eliminating standing water; pour out laundry buckets, keep outhouses closed, etc.

Netting over beds and cribs are super helpful, since the Zika mosquito is known to strike at night.

Is your family at risk for Zika? Check out this map. 

Send Contraceptives:

It may sound crazy, but this is a great way to help combat Zika as well as STD’s and unwanted pregnancy. Visiting family in the Caribbean? Pack some condoms and leave them with family. No, don’t hand them to Abuela – but think about your younger cousins or older uncles who could utilize them.

Not visiting anytime soon? Consider ordering condoms and mailing them online if postal delivery is an option. Many companies like Sir Richard’s and Sustain ships worldwide. Oh, and show them this video, just in case.

While we “wait” for our countries to step up – let’s show them how it’s done.

Resources:

NY Times 

The Centers for Disease Control 

The Secrets of Fertility, With Dr. Nikki Goldstein

Let’s face it. [tweetthis hidden_hashtags=”#SexTalks #Vadge” display_mode=”box”]Some women are as fertile as an ant colony. If she even looks at her partner, she’s pregnant… [/tweetthis]

Some women, on the other hand, struggle with fertility for various reasons. Whether it be stress, their partner’s fertility or medical issues – there’s a lot that goes into creating a life form. While some may think it’s as simple as laying down with a man, there’s much more to getting pregnant. Dr. Nikki Goldstein (named Australia’s best sex educator twice) has spent her career thus far helping women unlock the secrets of fertility. She’s even chronicled her journey of egg freezing! Today, she shares with VForVadge.com some of the key elements that could help many women in their fertility quest.

What is the biggest misconception about age and fertility?

I think this works both ways. I see people either fearful of running out of time so they feel this urge to settle in order to have children or think they have more time when in fact they might be putting themselves in a difficult position when they want to start trying. Fertility is such an unknown thing and will different from person to person but the one thing we really do need to consider is there our fertility is declining at an earlier age. It doesn’t mean that we can’t have children alter but it just might be more difficult. But with accessing various advances in technology, we can do something about this.

What prompted you to chronicle your fertility journey?

When I decided to do this I didn’t feel like there were many other woman in my age bracket [she’s only 30, btw] freezing their eggs and if they had done it or were considering it they were not talking about it openly. It was all so secretive and due to this a real lack of information from a personal point of view. I not only wanted to do something that would show other woman who were curious what was involved but also to do something that would hopefully start relevant conversation around egg freezing and  lift some of the negative stigma attached.

Top factors that can affect fertility:

There are so many different things that affect a woman’s fertility and yes, lifestyle can be one of them, but it could also just one of those things that a woman will struggle to get pregnant. Our fertility is so unknown and so different but we might not know what it all looks like until we start try and it can then often be too late to do anything. As young women, we are taught about motherhood and how babies are borne, etc. – but never consider as part of the fairytale that we might struggle to get there or even not get there at all. Besides not smoking and being on the pill (or various other medical conditions if they are present) there is not much you can do to prolong fertility.

If you knew then what you know now, what would you have done differently

I would have asked for more help. I was very matter of fact going into the process and trying to stay strong but it was harder than I first thought. But when I was going through the process my head space was not there to put my hand up. I was very fortunate I had friends that stepped in but what I learnt was that the process can be physically and mentally hard. Everyone has a different experience but this also strengthened my desire to talk about it openly. I wish there were things other woman had told me before I started. There were people along the way who would call and text and just having someone else who understood what it was all like really helped. That’s why I think we need to be more open about this process and IVF in general as well. As woman, we have the ability to make this easier on each other with that support and need to stop seeing this as competition which I feel really does exists in fertility clinics.

Fight Weight Gain for Valentine’s

It’s the National day to engorge yourself on sweets and romance – Valentine’s Day. We’re surprising our loves and lovers with chocolate covered everything by day – and deliciously sweet drinks at night. When it’s all over, most of us are left staring at our naked selves in the mirror on the morning after wondering what happened. Well – worry no more, baes and beaus! Personal Trainer, Certified Nutritionist & Exercise Physiologist, Franci Cohen has the perfect exercises to burn off the tasty delights and fight weight gain.

It’s more than just calorie counting, though.  Franci weighs in on how much exercise you need to do to burn off the Valentine’s Day treats.

Cherry Cheesecake

• Calories: 360

• Fat: 21g

Exercise: To burn off 360 calories, Franci suggests the Burpee Bounce Block (The Triple B).

Begin by squatting down low enough that your knees are level with your hips. Be careful not to hyperflex your knees over your feet. Next, place your hands on the floor directly under your shoulders, and jump your feet back, so that you are now in plank position. Quickly jump your feet back in towards your arms, and then jump up to standing position shooting your arms straight above your head.

You just performed your 1st Burpee! Now do 23 more! Each Burpee should take approx 8 seconds, and the total 24 should be done continuously without interruption if possible. Next, stand behind a mini trampoline. If you can’t find a trampoline then you can use a bench or step. Squat down low and then power squat forward up onto the trampoline. Then, power squat off back into your starting squat position on the floor. Repeat 24 power bounce squats. Each squat on/off should take approximately 4 seconds (2 seconds on/2 seconds off).

Finally, step on to trampoline, and pretend you are making the final most important “jump shot” of an NBA basketball game. Stand with feet and knees together, squat down and reach both arms up and out in front of you as you jump up with power.

Repeat 100 jump shots (yes-100)!!!! It should take less than 3 minutes to compete. Now, jog in place on trampoline for 3 full minutes. The consistency of the moderate intensity jog will target fat stores, and the fluctuation between the high-intensity plyometric Burpee block and the moderate aerobic jogging with expend additional calories overall. You are getting the benefits of cross-training. Congrats! You’ve just completed the 1st block of your Burpee Bounce Block-Triple “B”!  NOW repeat the entire block 3 times, and you can kiss that cheesecake goodbye!

6-Piece Box of Godiva Chocolates

• Calories: 440

• Fat: 26g

Exercise: Want to blast away those 440 fat-laden calories of smooth silky chocolate bliss? Franci recommends the Can-Can Lunge.

Start by taking 2 cans of beans/soup/pasta sauce out of your cupboard. 16oz cans are perfect! Holding one can in each hand stand with feet hip-width apart facing a mirror. Step forward with your right leg into a deep lunge, making sure your right knee stays directly over your right ankle (not past-not over the foot), and checking to ascertain that your left hip and knee are in 1 straight line (don’t let left knee pull behind the hip). Now, quickly swap legs while punching your hands down.

Repeat right -left, right- left on single counts (2 seconds each leg), for a total of 60 seconds (30 power lunges with can punches).

Now it’s time for the “can-can”-just like the Rockettes at Radio City Music Hall!

Go back to starting standing position and bring arms straight out to the sides so that hands elbows and knees are all on one straight plane. Without bending the knee, lift your right leg up so that leg is parallel to the floor, and as you do this, bring your hands together to touch in center of your body-line. Switch to left leg.

Continue swapping leg lifts with a small bounce in between, and bringing arms in and out each time a leg lifts up. Repeat the “can-can” series for 60 seconds total

Finally backtrack to lunges, doing single lunges (1 at a time without the power swapping). Perform 100 lunges (50 on the right leg and then 50 on the left-no alternating legs).

This should take approx 6-7 minutes to compete (4 seconds per lunge).

Yay! You did it!  Repeat the “Can-Can Lunge” cycle 4 times, and those blissful chocolate medallions will simply melt away!

2 Chocolate Dipped Strawberries with 2 Glasses of Champagne

• Calories: 260

• Fat: 8g

Exercise: To fire up that metabolism and knock out the calories from the bubbly, try this Kickbox Drillmaster.

Facing a mirror start performing front kicks. With your arms in the “on-guard” position, kick your right leg forward so that the ball of your foot is directed toward the mirror. Aim to get your foot above your shoulder height. Repeat on the left leg.

Continuously kick right- left, right- left, until you have performed 100 front kicks (50 on each leg alternating legs). This should take less than 3 minutes.

Next, continue with double front kicks (2 on the right, then 2 on the left). Perform 25 doubles on each leg-still totals 100 kicks, and takes another 3 minutes or less.

Finally, perform non-stop airborne front kicks (100 high then 100 low). Kick your legs (right, left, right, left) in the air non-stop as fast as you can (approx. 1 kick per second), trying to get your legs elevated as high as you can for 100 kicks. The repeat the same 100 locking ankle level (very low), for an active recovery. The 200 kicks should take 3-4 minutes total.

Repeat this Kickbox Drillmaster drill set 3 times, get strong, get ripped, and kick those calories gone!

* Note: * All calories and exercises provided are based on a moderately active 130 pound 30-something year old woman.

**Kimi Note:** Since most of us don’t fit this profile, I’d suggest adding an extra set for each exercise that you do, for better results.

Sound Off: Do you think you’ll be overindulging this Valentine’s Day? Would these moves help you fight weight gain?

Meet Franci Cohen

Franci Cohen is a personal trainer, certified nutritionist, exercise physiologist and creator of SPIDERBANDS®, a total-body cardio resistance workout that leverages gravity and your bodyweight with other intense exercise modules such as rebounding, kickboxing and indoor cycling.  With over 18 years of experience, Franci has been a mainstay in the fitness and nutrition industries. Franci believes in a tough love approach to fitness and health.  “We all have our fitness wake-up call at some point in our lives and it can be a powerful catalyst for change,” says Franci. “Unfortunately, many people overcompensate and try to change everything at once, which is a disaster. Making lasting change involves going through stages that aren’t necessarily linear.  People fluctuate and transition between the stages. Knowing how to move through them can get you where you want to be.”

Franci devotes much of her time to Fuel Fitness, a specialty fitness center in Brooklyn, NY and continues to teach group fitness classes, train clients and broaden her perspective in all areas of fitness, nutrition and wellness.  She designs unique fitness modules and group exercise programs for her clients utilizing the most effective and popular products, tools and exercise equipment available.  “Exercise is one of the most important things you can do for your health, but sometimes it’s hard to just get motivated.  My goal is to keep it fun and interesting by creating out-of-the-box programs that wow my clients with both the innovative nature of the classes, as well as with the rapid results they see in their bodies!  My classes are the ultimate playground where fitness meets fun, and nothing is off limits!”

Education:

• Triple Bachelors Degree

• Masters in Nutrition

• Masters in Exercise Physiology

Certifications:

• Nutritionist

• Group Exercise Instructor

• Group Fitness Specialist

• Personal Trainer

• Lifeguard/Professional Rescuer

• Indoor Cycling Instructor

Certifying Institutions

• Academy of Nutrition and Dietetics (A.N.D.)

• American College of Sports Medicine

• National Academy of Sports Medicine

• American Council on Exercise (ACE)

• American Fitness Association of American (AFAA)

• Mad Dog Athletics

• American Red Cross

Franci has been married for 14 years and currently lives in Brooklyn, NY with her husband and four children.

Check Franci out here! 

Keep Condoms in Place with SlipGuards…

I spend my days and nights encouraging the sex active to use protection. Even in 2016, with all the hard to pronounce diseases that are spreading, condom use seems to be the simplest, most tricky task for many individuals (and couples). Many complain about the hassle of getting condoms and putting them on – but there are a large number who are concerned about keeping them on.

Is that you? 

Let’s be honest – many women don’t really care if you wear magnums. What they care about is whether your condom is baggy because it’s the wrong size, or if your condom keeps sliding off. Slipguards is the solution for this issue. Not only should your condom fit right, it should stay on for the entire session.

Why is my condom slipping?

There are plenty of reasons why one would need to keep condoms in place, these are just a few:

Vaginal wetness

Anal lubrication

Condom is too tight (go buy the right size)

Condom is too loose (go buy the right size)

Rigorous (rough) sex shifts condom

Penis shape (curved penis, peyronie’s Disease [PD])

All of these issues can put a strain on the mood when trying to get intimate. That’s where the SlipGuard comes in:

“The Slip Guard is a 100% food grade silicon product designed to eliminate condom slippage. The profile of The Slip Guard is so slim it can go unnoticed during use. Its double ringed design makes it perfect for safe constriction. You heard right! It can also be used as a constriction band, specifically designed to work with condoms.  Made for multiple uses, you can wash it with soap and water. The Slip Guard can handle what ever you throw at it. It can support over 1000 times its own weight…”

How It Works

The Slip Guard is simple. After putting on the condom, make sure it is completely unrolled to the base. Stretching The Slip Guard, slip it over the condom and sit the base of the condom in the middle chamber of The Slip Guard. With one ring contacting the condom and the other making contact with skin. (See detailed instructions here)

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I had the honor of trying the SlipGuard, and I’m definitely a fan. For starters, the packaging is super simple and easy to open. When you’re trying to get busy – no one has time to grab scissors or a boxcutter (hey, I’m from New York – don’t judge!). All you need to do is pop the plastic open and take the SlipGuard out. It makes a great storage unit for the ring as well.

My husband was excited to try it as well. We’ve used penis rings before, but never one that doubled as additional safety. The sound of my toddler rolling over in her crib through the baby monitor is great birth control, but there’s nothing wrong with having a backup to the backup. He slipped it on, and it was like the SlipGuard wasn’t even there.

Third -it freaking GLOWS IN THE DARK!! 

When you’re going through the motions and want to get started, how awesome is it to only have to reach into the nightstand and dart your eyes to the exact thing you want. It made locating the SlipGuard super easy, and I love easy.

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The greatest parts about the SlipGuard so far, is that it cleans easy and it’s reusable dozens of times. The price point is amazing enough that you can stock up on a few and keep one in your travel bag, another in the car and one at home. It’s also a great bridal shower gift, as couples may still be mapping out their life plans.

Pro’s of the SlipGuard:

Easy way to keep condoms in place.

Simple, inconspicuous design.

Stretches to fit larger girth.

Easy to clean

No chemical smell.

Keep condoms in place without additional effort.

Cons of the SlipGuard:

I’ve got nothing so far.

Ultimately,  I give the SlipGuard an A+. I look forward to continued use and a follow-up review, as this is an excellent product.

So, let’s hear your thoughts: would you use the SlipGuard? Why or why not? 

Resources: 

SlipGuards.com

Looking for last minute gifts? Try Gnoments!

I’ll admit, I am a sucker when it comes to gift giving. I love the art of surprise that it fosters in each individual. It’s always exciting to find something that my loved one will really enjoy and put to good use. There are plenty of people, however, who suck at this task. It’s not always easy to gauge what your loved one will enjoy – but one thing everyone loves is love. Telling someone you love them can be one of the most special things a person could receive as a last minute gift.

I got the Gnoments pair in the mail, and even the box was cute. I didn’t want to take them out, but I couldn’t help myself (plus I had to take pics).

Often times, we get so wrapped up in the daily hustle, that we forget about some of the more important things in life; like eating, sleeping and loving our partners.  Gnoments are a way to make a heartfelt gesture without all the hard stuff, especially if you’re not good with remembering flowers and shiny things.

The secret is the tiny compartment in the back of each gnome that lets you slip small notes inside. They’re actually great for engagement rings, too.

*wink, wink*

I like to leave them in random places, like the kitchen counter next to hubby’s lunch. Or the bathroom by his toothbrush to creep him out a little, heheh.

Kidding. Kinda.

Gnoments are great, because even the anti-mushy can enjoy them without feeling overly sentimental. No one knows what’s in the notes but you and your partner. Actually, that’s the best part.

So, what exactly can you say with Gnoments?

• “I love you.”
• “I’m sorry.”
• “I’m so proud of you.”
• “Will you go to Prom with me?”
• “Will you be my Valentine?”
• “Will you be my wife?”

The possibilities are endless, and I love that.

Wanna get Gnoments as last minute gifts? Check out their site here. 

**Note: This is not a paid advertisement. I received the Gnoments in exchange for my honest review. I do not promote anything I don’t agree with or believe in. **