10 Advantages of Pilates

Occasionally it can be stimulating to find the correct workout routine that works for you. Some people like the freedom of the gym while others like the setting of a Zumba class. However, after a while the same routine you may leave you a little bored. If you want to switch up your fitness routine, it could benefit you to try Pilates. Pilates can improve a person’s strength, flexibility, and posture by using specific techniques. Founded to mend injuries Pilates, has mastered the art of being simply complex in its training and routines. But does Pilates encourage weight loss in its participants?


Here are the top ten advantages of trying Pilates:

1. Enhances mind awareness

Unlike other exercises Pilates focuses on motion rather than repetition of specific stances. Breathing correctly is vital in Pilates since it aids your motions and helps you move with effectiveness. Also, when you breathe correctly, you’re more likely to live a stress-free life. Therefore, breathing allows you to focus inward and channel your emotions into the exercise. When you focus on your feelings, the exercise then becomes a challenge about both body and mind.

2. Enhances core muscles

While Pilates may seem like a mental challenge, it’s much more. Pilates can improve your core muscles. With a variety of exercises that work out the chest, back, shoulders, and pelvis allow your core muscles to strengthen and become toned. Therefore, unlike other routines, there isn’t just one exercise that strengthens your core. If you try Pilates, you’ll find that all the exercises you do are targeted to enhance a specific muscle group.

3. Can elongate muscles  

While some fitness routines may depend on weights or high impact exercise in order to increase flexibility, however, increasing flexibility in the traditional way may cause muscles to be easily injured. Unlike other exercises Pilates elongates muscles by strengthening muscles first and then increasing flexibility in joints. Therefore, the body is evenly distributed with both strength and flexibility in order to decrease injuries to the body when working out.

4. Total body workout

Not only does Pilates exercise your core but it also works out your entire body! It’s essential when working out that you don’t overextend yourself, but it’s also true that you should try and push yourself. There needs to be a middle ground where you’re entirely satisfied with your workout. Pilates is the perfect workout for those struggling to find their balance. Since Pilates works out your entire body you’ll muscle will feel trained but at the same time, you’ll still have some energy left.

5. Effective  

All the exercises and routines performed in Pilates are formulated to work out muscle groups in constant motion. These exercises are safe and will aid a person’s overall health. In fact, if a person learns these exercises well while using proper breathing techniques he or she might experience a boost in sports performance, improved posture, and a decrease in fitness related injuries. Therefore, Pilates can effectively be used in a person’s workout routine to help them tone and shape their bodies.

6.  It can be light exercise

Depending on what you want to achieve from Pilates the routines can be as light and as comfortable as you want. In fact, some exercises are executed while sitting down or in relaxed positions. Also, most routines feature low-impact exercises and only some present a weight component. However, Pilates is known for its safety. Since Pilates is used in physical therapy, there are no restrictions on who can join in, unlike other fitness classes and studios.

7. It can be a challenging exercise

While Pilates can be a light and easy exercise if you want to be it can also be an intense exercise. One of the perks of Pilates is that you can choose the range of difficulty you want. If you want an easy workout, there’s plenty of routines that cover a beginner’s workout. However, if you want a problematic routine that challenges you, Pilates has exercises for many advanced individuals. Although, it’s advised that you start relatively easy with your workouts and slowly increase your intensity with each week you exercise. But the way you choose to exercise is entirely up to you.

8. Increases energy levels

Unlike other workouts, Pilates works out the entire body which allows the body to feel energized and refreshed afterward. While some workouts tend to under exercise muscles or overextend muscles groups which can lead to feelings of fatigue, tiredness, and drowsiness. However, if you work out your muscles correctly, you should feel a rush of energy afterward. In fact, your body will release endorphins which will boost your mood and allow you to feel like doing other daily activities.

9. Encourages weight loss  

Pilates is the perfect solution for weight loss since Pilates works out your entire body your likely to burn a lot of calories which will help you lose weight. In fact, since Pilates is an aerobic exercise you’ll also tone your body in no time. However, like all fitness related exercises, it takes time. Losing weight can be a challenging goal for anyone to accomplish but it doesn’t happen by working out alone. It’s essential if you want to lose weight in combination with Pilates that you also eat a health-conscious diet and remain positive about your goal.

10. Various ways to learn Pilates  

While it’s better if you learn from a certified instructor especially if it’s your first time you don’t always have to go a studio or a class to do Pilates. In fact, once you learn the basics, you can learn other routines and exercises directly from your home. Many videos on YouTube explain what to do, how to do it, and how it will affect your body. All you need to complete a Pilates exercise is some comfortable clothes and mat that suits you.


Pilates can be a simple exercise or a complex routine. Depending on what you like and what you want Pilates can meet your needs with its effective flexibility and fitness activities.

The Mediterranean Diet: A Lesson in Healthy Eating

        There are countless diets, and countless dieting agencies, on the market today. Having so many options to pick from makes it extremely difficult for us to come to a decision. However, there is a specific, delicious diet that everyone’s been raving about recently: The Mediterranean Diet.

        The Mediterranean Diet is primarily made up of plant-based foods and very lean proteins like fish and chicken. Eating such foods can actually lower your risk of cancer and keep you in great, healthy shape, sources say. Unfortunately, many people searching for the right diet tend to drift away from choosing the Mediterranean way of life; Most of the time, these people are hesitant to choose a dieting technique that is so new to the world. Some wonder if the Mediterranean Diet is worth all the hype.

        That’s what I’m here for, to see if this diet is right for you. Below, I’ll explain what the Mediterranean way of life consists of and I’ll give you all the benefits along with the facts. If you have any additional questions or concerns, you’re welcome to do a little of your own research, too. Let’s get started.


What should you eat on the Mediterranean Diet?


        The Mediterranean Diet is very specific when it comes to what foods you can and cannot put into your body. The diet actually emphasizes how good it is for us humans to eat heart-healthy foods like fish, nuts, and olive oil, while also encouraging us humans to stay away from foods like sugar, butter, and red meat. And, if you’re like me and crave red meat all the time, my suggestion for you would be to start in small ‘doses’ with this diet. If you let it creep its way into your life, you won’t have as much difficulty transitioning your eating habits over to the Mediterranean way of life.

First, let me show you the specifics of the diet, and then you can choose for yourself.

As far as grains go,

one to two servings is allowed for each meal. However, it is stated in the diet that only whole grain bread, pasta, and rice are allowed, so watch out for the white grains.

As far as vegetables go,

two servings per lunch and dinner meals are highly recommended. And, the vegetables must be of a variety of colors, if possible. Some of the most common Mediterranean vegetables consist of sweet potatoes, beets, kale, eggplant, and artichoke.

As far as fruits go,

they’re only ever eaten as a dessert while on this diet. Per diet instructions, one to two servings is allowed only after lunch and dinner meals. Specifically speaking, the Mediterranean Diet encourages fruits such as figs, apples, apricots, dates, and pomegranates to be eaten.

As far as fats go,

do not eat anything that is canned or processed. Instead, lean on heart-healthy fats such as nuts and olive oil. And, even though olive oil is a healthy fat to consume, try to limit your daily intake to about one to four tablespoons per day (this includes the amount of olive oil you cook with).

As far as meats go,

stick to proteins that contain omega-3-rich sources. Such sources consist of salmon, tuna, and anchovies. As far as red meat goes, try to stay away from it. Limit your intake to a few times per month, at max.

As far as dairy goes,

you can eat only low-fat yogurt, cheese, and milk. Specifically, you should only be eating three servings in total of dairy each week.


What are the benefits of the Mediterranean Diet?


I’m not going to go into a whole lot of detail here, I’ll just target the benefits and have a sentence or two back up each fact.

On this diet, your heart health will improve.

This mainly happens due to the fact that while you’re on the diet, you primarily consume foods with omega-3 fatty acids. Foods that contain these fatty acids are walnuts, fatty fish, and canola oil.

**If you didn’t know, omega-3 fatty acids lower the triglycerides in your blood,  in turn stabilizing your blood pressure and promoting good health for your blood vessels.**

On this diet, your penis performs better.

With erectile dysfunction being one of the major symptoms of heart disease, it’s no wonder the two (heart health and penile function) go hand in hand together. So, if your triglycerides are lower in your blood, your blood will tend to move faster and more efficiently, therefore allowing your penis to become erect.

On this diet, your brain ages slower.

Recent studies have proven that being on this diet can actually slow down the brain’s ability to age, therefore eliminating future brain issues such as Alzheimer’s disease. In addition, adopting this diet will increase your brain’s ability to have a better memory and a stronger attention span.

**Such healthy food choices do this by decreasing inflammation in the body. Scientists believe that decreased inflammation can lead to a lessened chance of nerve cell deterioration.**

On this diet, your vision can improve.

Many foods that are suggested to be in the Mediterranean Diet, such as oranges, dark leafy greens, sweet potatoes, and peppers, are great for your vision. Additionally, people who eat fish at least once per week have a greater chance of avoiding macular degeneration of the eye (otherwise known as vision loss).

**Health professionals actually claim that eating foods high in omega-3 fatty acids, such as fish and nuts, can protect the retinas within the eye from cell damage.**

On this diet, your colon cancer risk drops.

Health professionals claim that eating at least 90 grams of whole grains per day can lessen the risks of colon cancer. This is because the fiber within whole grains keeps you regular, which in turn minimizes your chance of having mutations occur in your digestive tract.

On this diet, your kidney function has the ability to improve.

Over the years, health care professionals have been monitoring the Mediterranean Diet and have come to the conclusion that strictly following it can cut your chances of having kidney disease by 50%.

**Doctors claim the Mediterranean Diet’s ability to reduce inflammation contributes to the body’s ability to reduce chronic kidney disease.**


Additionally, the Mediterranean Diet can help you lose weight (if you didn’t already know).

Well, that’s all for now.


By Jenny Lyn

The Advantages of Taking a Spin Class

It can be challenging to find a workout routine that works for you. Some people believe the gym is the best place to work out while others think a yoga studio is the where relaxation and fitness meet. Although, spin classes have become more popular recently in fitness. Some might say they rather take a spin class than go to the gym.  But what is exactly is a spin class? A spin class is a cycling workout that occurs on a stationary bike. This workout is usually intense as it works a lot of muscles groups. Therefore, it might not be a workout everyone will enjoy. However, taking a spin class can be very beneficial to both your health and your fitness goals. Here are the top ten benefits of taking a spin class:

  1. Burn a lot of calories

Due to the intensity of the workout, it’s known that spin classes can burn a lot of calories. However, it depends of course on how you adjust the bike, how fast you pedal, and your posture. If all of those requirements are met at the highest standard, then you could burn at least 500 calories in a smooth 45 minutes. That’s amazing! So why not try one class if not for the other benefits mentioned then for the quick calorie burn advantage?

  1. Create muscle tone

Since spin classes workout many muscle groups they also help tone your body. In fact, spin classes will target your core muscles in addition to your buttocks, thighs, and calves. However, depending on the adjustment of your bike you may not work out all those muscles groups. It’s important to pay attention to how the bike is adjusted if you want to tone specific muscles.

  1. Low impact exercise

If you’re interested in taking a spin class, you should know it’s a low impact exercise. A low impact exercise is an exercise that doesn’t put a strain on your knees or joints. In fact, spin classes are recommended for people who have arthritis. The intensity of the workout will help with joint movement and therefore will improve a person’s overall well-being.

  1. Reduce stress

Some people find quiet to be a place where inspiration is born. But others find silence as a place to over think about their problems. For people who like loud music and socializing spin classes is for you. Before and after a spin class you have plenty of opportunities to meet new people and talk with them about different topics. In addition, during a spinning class, there will be loud music to get your heart pumping and an instructor to motivate you. During the class, you might find that these strategies such as the workout, the music, and the instructor allow for a decrease in stress.

  1. Little chance of injury

Unlike running or weightlifting, there isn’t a risk of serious injury. When you take a spin class, an instructor will guide you and if anything were to happen the instructor would see the moment it would happen. Not to mention there are more than twenty people on staff who could help if something were to happen. So, unlike running where you might be excluded from passersby or any people of a medical profession in a spin class your safety is thought of carefully.

  1. Changeable tensions

Due to the nature of the stationary bike, you can change the pressure in order to fit what you like. It’s essential to have a workout that benefits you when you’re in a group scenario. Make sure that you’re getting the best of both worlds by getting a good workout and the perks a spin class has to offer. If you’re not sure how to change the tensions on the bike, ask an instructor how to do it or ask if they can show you.

  1. Record your advancements  

Most stationary bikes have a device that allows them to record heart rate, a number of calories burned, and even mileage. These advancements can be used as a measuring tool to let you know when you need to slow down, speed up, stop, or even keep going. It’s important to know your limits, however with stationary bikes they offer you a cheat-cheat into your body to tell you when enough is enough. These devices can also do the opposite. They can also be used as a motivational tool when you think you can’t do it.

  1. Can be completed all year round  

Since spin classes are completed inside people, don’t have to worry about weather troubling them when they work out. Offering spin classes in the comfort of the indoors allows people to feel the gentle cool breeze of air condition any day of the week. Not only does the air condition help but the hours of operation do too. Having a studio stay open later during the week and weekends offers a diverse clientele list. However, spin studios may be closed on certain holidays if so it’s best to look to your local spin studio for dates when they re-open.

  1. It’s energetic

Between the music, the instructor positive comments, and feeding off other people’s energy spin class can be quite a class. By the end, you won’t want it to stop. The energy in the room will be electrifying since everyone is trying to achieve their chosen goal. With everyone vocalizing their necessity to reach their goal the room can get quite loud as everyone starts to work together on their individualistic needs.

  1. It’s fun  

While some people might find watching sports, listening to music, or playing video games as a fun thing to do. Others might discover working out as fun and exciting. After all, the body’s reaction to working out promotes it as useful and productive. If someone were to take a spin class who knows it may not be because of all the other benefits a spin class offers it might just be because it’s fun.

The Pros and Cons of Coolsculpting

Sometimes it can be difficult to find a way to lose weight that works for you. There are always experts claiming to have new and improved products like dieting shakes, supplements, and awkward looking exercise machines. While for some people these new and enhanced methods might work, but for others, they don’t.

For some people, losing weight can be a challenging task, but it doesn’t have to be. Coolsculpting is a great way to lose those few extra pounds. But what is it? Coolsculpting is a cosmetic procedure that freezes away fat cells to give a flatten and fit appearance to the body. Coolsculpting doesn’t require surgery to be performed and, therefore, can be done to the stomach, waist, and buttock areas. But if coolsculpting does work then why isn’t everyone doing it?


Here are the pros and cons of coolsculpting:


It’s accessible  

To have this procedure done is super easy. You don’t have to jump through hoop after hoop or worry about your schedule. All you must do is make an appointment with your dermatologist and receive a consult. After you plan out what you want you can either set it up the produce for that day or whenever you’re available. Since the procedure only takes an hour, you can even come in when you take your lunch at work or on your way home from work.

No pain

Unlike other procedures, patients experience no pain. However, you might experience a sucking feeling which is normal for the procedure. Since there will be an applicator that acts as a vacuum sucking the fat cells while simultaneously cooling the problem area. If you do experience pain or pain where you would like to get this technique, it’s advised you tell a doctor.

No need to take the day off

Unlike other procedures, your condition shouldn’t change from when you walked in. Therefore, if you need to get back to work, go on a date, or be with family, you can do all three. Coolsculpting is the perfect procedure for people who have busy schedules since you don’t have to stop your day to try and lose some weight. If you feel like you can’t do your daily activities after a coolsculpting procedure, then it’s best to talk to a doctor.

It’s a natural way of losing weight

Some weight loss products are unhealthy for the body. However, coolsculpting is just the opposite. Coolsculpting uses the body’s natural waste process to rid the body of fat cells. Since fat cannot perform its duty when cooled the body then identifies it as waste and transfers it through the channels until it exits the body. Therefore, no chemicals, toxins, or medications are involved.

You’ll see results

Due to the natural progression of this procedure, you’ll see results. However, it might not be in the time frame you would like. Most patients see a difference after the second or third treatment. In fact, most patients who saw results kept a daily exercise routine and maintained a healthy diet. Exercising daily and eating a healthy diet will ensure that you lose the weight that you want with coolsculpting.



You don’t lose weight at a quick speed

While coolsculpting might seem like an ingenious idea, it does have its drawbacks that many people don’t realize. Some people think once you have the procedure done the weight will disappear; however, that’s not the case. Since coolsculpting is based on the body’s natural waste processes, it takes time actually to lose weight. Most people won’t see a difference for a couple of weeks after the procedure. In fact, many people get upset since they don’t think coolsculpting is working. But it just takes time. Coolsculpting is not about fast results but instead about natural processes.

Doesn’t work with large fat deposits

Coolsculpting may not work for everyone. Coolsculpting is best used to treat problem areas of the body that have little weight. Obese patients may not find coolsculpting as useful due to the service it provides. While coolsculpting is meant to freeze fat cells, it’s not meant to handle a lot of weight at once. If you want to try coolsculpting to see if the procedure works for you, then call your local dermatologist and schedule an appointment today.

There are side effects

Just as every procedure has there are side effects to consider. Some side effects include redness, swelling, bruising, and numbness in the area where the procedure occurred. These side effects might occur after the procedure; however, they should not last long. If you have questions about the side effects of coolsculpting you can ask a doctor or visit websites containing material about coolsculpting.

It’s not that well known

Most procedures have either been blasted on the internet or praised about in scholarly journals. However, coolsculpting has taken a backseat to these public judgments about its services. While it’s proven to work but at a limiting scale, this weight loss opportunity isn’t a household name. If talked about, you’ll find you’ll have to describe your experiences instead of saying, “I’m doing coolsculpting now.” Some people enjoy the fact that coolsculpting is a hidden secret, while others that just got the tip feel left out.

Doesn’t help maintain weight  

While coolsculpting does help lose weight it doesn’t help you learn healthy ways to maintain weight. If you want to maintain weight, it is suggested that you exercise and eat a healthy diet. If you don’t have a regular exercise routine or eat a healthy diet, you run the risk of gaining weight. Just because you lost the weight with coolsculpting doesn’t mean you should put the weight right back on.


Coolsculpting is a weight loss alternative if you have problem areas you want to get rid of. It’s easy, painless, and natural to your body systems. However, you need to have a good exercise regiment and eat a healthy diet to maintain a healthy weight. Do want to schedule a procedure? Contact a dermatologist and receive a consult today!

STI/STDs in Men: Questions and Answers

        Although sexually transmitted infections or STIs (which can develop into sexually transmitted diseases or STDs) are associated with hormonal teenagers, anyone who has sexual contact can get an STI. This is regardless of age, gender, race, and according to the Center for Disease Control, there are approximately 20 million new STDs diagnosed per year in the United States alone. Having an understanding of the multiple risks, signs, and symptoms of STIs that lead to STDs is critical for sexually active men.

Question: Is an STI only contracted through sexual intercourse?

        Answer: The term STI may be a bit of a misnomer, since there are multiple ways you can contract one outside of sex. You can contract an STI through kissing, oral-genital contact, and sharing sex toys. Many of these infections spread through contact with body fluids such as blood, vaginal fluids, or semen, which you can be exposed to during any type of sexual intercourse (anal sex may cause bleeding).

        However, you can get an STI through things that have nothing to do with sex. Sharing needles or syringes run the risk of using infected fluids. Infections such as pubic lice and scabies can be considered STDs as well.


Question: What are the most common STDs among men?

        Answer: The most common STDs in men are human papillomavirus (HPV), chlamydia, gonorrhea, and syphilis. According to the Centers for Disease Control and Prevention, almost every sexually active man and woman will contract at least one strain of HPV. Don’t let this scare you, since most people with HPV never develop symptoms or health problems. HPV may lead to genital warts and cancers, but there is a vaccine to protect from the infection itself.

        Most people know of chlamydia. Chlamydia usually goes undetected in men around 25-50% of the time because men rarely show symptoms. While chlamydia does not make men sterile, it may infect the tube that carries sperm to the testicles.

        The Centers for Disease Control and Prevention state that every year, there are an estimated 820,000 new gonorrhea infections in the United States. Most men with gonorrhea (or “the drip”) do not show symptoms. Although if paired and complicated with epididymitis, this STD can cause scrotal or testicular discomfort.

        Syphilis is the least common STD on this list, but it is more common among men, particularly men who have male partners. Syphilis arrives in four stages, each with different symptoms. It may first appear as a tiny sore on the genitals, then develop into a full-body rash. In the later stages, syphilis has the capability to damage internal organs and complicate muscle movements.

        **Men who have male partners should also know about HIV/AIDS. HIV is short for human immunodeficiency virus. When left untreated, this virus leads to acquired immunodeficiency syndrome, or AIDS. HIV is chronic once you have it, and attacks the body’s immune system, specifically by depleting the T cells that help the immune system ward off infections. Like syphilis, HIV has stages, most poignantly the infection, clinical latency, and AIDS. The good news is that medicines such as antiretroviral therapy prevents HIV from reaching the third stage of AIDS.


Question: What are the symptoms of an STI or STD in men?

        Answer: There are multiple symptoms men can experience. Remember though, the absence of symptoms doesn’t mean you aren’t infected. Even without symptoms, if you’re sexually active, with or without symptoms, it’s time to get tested.

        A few of the regular symptoms revolve around urination. Discomfort or burning sensation after urination is one of the most common signs of an STD in men. More frequent urination can be a sign of gonorrhea or chlamydia.

        Take a closer look at the next time you use the bathroom. Green or yellow discharge, internal itching, or any blisters/warts/or sores on the penis are all symptoms of an STD. Testicular pain, tenderness, and inflammation might be signs as well. If you participate in anal sex, and experience anal discharge, bleeding, or general pain, you should be concerned.

        Other symptoms don’t relate to the genitals at all. If you have a sore throat a few days after giving oral sex, you might not want to ignore it. Flu symptoms such as fatigue, swollen lymph nodes, sore muscles and joints, are also symptoms of HIV or Hepatitis C.


Questions: I think I have an STI/STD. How can it be treated?

        Answer: Most STDs can be treated with antibiotics. A single dose of antibiotics can cure multiple of these infections. For men, treatment is usually directed towards the organisms responsible.

        Additionally, antiviral drugs can lessen recurrences and infection. These drugs are mostly used for herpes and HIV. The sooner you begin your treatment, the more effective it will be. It is crucial to take your medications exactly as instructed for the best results.


Question: How do I tell my husband or wife I have an STI or STD? Or what if I think he or she has one?

        Answer: Honesty is key between partners, and that should include honesty about sexual activity. You want to ensure a healthy sexual relationship for the both of you (or if you’re in a polyamorous relationship, however many of you). Opening up about having an STD may feel embarrassing or nerve-wracking, but just know that you are not alone, for hundreds of people are diagnosed with one.

        Have you and your partner(s) sit down and talk somewhere quiet and private. Ask them if they know about STDs/STIs. Whether you have one or you suspect they have one, have been exposed to one, or is expecting symptoms of an STD, be direct. Remember to stay calm, breathe, and reassure them you both (or all) can get through this. Then schedule an appointment with your health provider, such as an urologist or gynecologist.


Question: Can I do anything to prevent getting an STD in the future?

        Answer: Most obviously, the best and 100% guaranteed way of prevention is abstinence. However if you and your partner(s) consider sex as an essential part of your relationship, always practice safer sex. This involves protection, limitation, and visitation.

        You know how the saying goes: protect yourself before you wreck yourself. Always wear a condom to prevent the passing of potentially infected body fluids. If you are allergic to latex, seek alternative materials such as a polyurethane condom. Use a water-base lubricant to reduce the chance of the condom breaking.

        More partners mean more problems. Limit the number of your sexual partners to lessen the risk of being exposed to an STI. Do not have sex with anyone who shows external signs of an STI.

        Visit the doctor to get checked out for an STI before having sex. Have your partner get checked out as well. Get vaccinated for Hepatitis B and HPV if you haven’t already. Thoroughly sanitize any and all sex toys, needles, and syringes before using them.

        If you are sexually active, knowing and understanding STIs/STDs is a must. If you have any other questions about them, don’t hesitate to ask your health professional. Even though sex ed was way back in high school, it is still relevant to men over age twenty-five.

Foods & Drinks that Really Stain your Teeth

Teeth are supposed to be white, right? Like, they’re not supposed to turn off-white, or even a yellow-ish color, correct?

If the answer to those questions is “no,” I think we may have a problem already. Teeth are supposed to be white, and it’s our responsibility to make sure that they don’t turn any other colors.

However, even though it’s our responsibility to make sure they don’t change colors, it’s also our responsibility to know and understand it’s difficult to keep our teeth 100% clean. For example, all those sugary and/or acidic foods that we tend to love so much really take a toll on our ability to keep our teeth nice and clean. In addition, things that we eat and drink, such as red wine and tomato sauce, splash unwanted, and unseen, stains on our teeth, too.

So, I’m here to help you out in this department. I know that you want to eat and drink all these horrible, stain producing products. Why do I know this? Well, because I want to eat and drink all of these horrible, stain producing products, too. So, there are two steps in the process that I’m about to walk you through:

1. Knowing and understanding what products stain your teeth

2. Taking a fighting action against nasty, preventable stains

Let’s get started.


The Horrible, Stain Producing Products:

Balsamic vinegar

  • specifically the dark pigments in the vinegar and the sticky portion of it, too.

Soy sauce

  • specifically, once again, the dark pigments in the sauce and the sticky portion of it, too.

Fruit that’s pigmented

  • for example, blackberries, blueberries, and pomegranates. This happens because the pigments found in these fruits are dark, and all dark pigments have the ability to severely stain your teeth over time. In this case, the pigments are either dark red or dark purple.

Tomato sauce

  • the acidity mixed with the dark pigmentation attacks the whiteness of your teeth. Acidic foods actually act as an attack food on your tooth enamel, which in turn can be more susceptible to stains.

Fruit juices

  • each fruit juice has a little bit of acidity in, which, as mentioned above, can break down tooth enamel. However, fruit juices are also loaded with sugar, giving them the ability to weaken teeth, therefore making you even more susceptible to tooth staining.


  • as fruit juices weaken teeth with acidity and sugar, so do all soda products. In addition, the darker the soda, the more susceptible you are to stains.


  • the pigmentation in this vegetable is so strong that it has the ability to discolor your teeth a red or orange-like color.


  • the pigmentation in the spice used to make curry can stain your teeth either a yellow or orange-like color.


  • this goes for cigarettes and hookah. Tar and nicotine are present in these products, and both of these products can lead to a yellow or brown-like stain on your teeth. In addition, they can also cause more serious damage to your teeth, such as loss of teeth, receding gums, and regular bone loss.

Coffee and/or tea

  • this drink is extremely hard to give up (though, I’m not telling you to give it up necessarily). These products may be used to wake you up in the morning or throughout the day, but they also contain something called tannin. Tannins can stain your teeth either a gray or brown-like color, especially if you consume them on a daily basis.

Red wine

  • just like coffee and tea, red wine also contains tannins. So much so, that the tannins stain your teeth almost immediately after drinking the alcohol.


Fighting Actions:

Use a straw.

  • When, and if possible, use a straw when drinking substances such as fruit juices, soda, coffee, tea, or red wine. This eliminates the amount of staining to your teeth by shooting the drink down to the back of your mouth. There is still a possibility that minor staining may occur, but nothing major.

Brush, a lot.

  • Brush your teeth at least twice a day. In addition, brush those pearly whites after having them come into contact with any of the above stain provoking foods and/or drinks.

Don’t use the natural toothpastes.

  • Honestly, they’re not that good. Instead, use toothpastes that contain fluoride or hydroxyapatite. These chemicals will actually make your teeth stronger in the fight against stains. Also, if your teeth are very sensitive, don’t use hydroxyapatite; Instead, use a toothpaste with the chemical calcium hydroxide in it, as this will help with your sensitivity.
  • That’s not all, though. Many dentists don’t recommend using natural toothpastes, as they don’t re-mineralize your teeth. In addition, however, dentists do recommend using a normal toothpaste one day, then using a whitening toothpaste the next day; In other words, alternate your pastes.

Floss every single day.

  • Make a habit of it if you have to. No harm comes to those who floss.

Use mouth wash, but make sure it’s alcohol-free.

  • A fact that the dentists know and that many of us don’t know is that a mouth wash with alcohol in it is no good for you. Specifically speaking, these washes tend to dry your mouth out by limiting the amount of saliva you can produce. And, if you use a mouth wash such as this too often, you can dry your gums out more than they need to be (well, gums shouldn’t be dried out), and can in turn cause stunt nourishment to your mouth.

Hydrate sufficiently.

  • When, and if, you do consume some of teh foods or drinks listed above, be sure to stay hydrated. Hydrating yourself with plenty of water will neutralize the pH levels in your mouth, therefore clearing those nasty stains right out.

Eat those leafy greens.

  • Eating any leafy green vegetables or eating any foods that you really have to bite into, will help remove those stubborn stains. In addition, such foods will fight against plague build up, too.


Have fun with the above advice and watch out for those unwanted stains!


  • By Jenny Lyn

8 Crucial Tips to Reduce Heart Disease

At a certain age, everyone’s health declines in little ways. It’s important that people seek advice when they notice differences in their everyday life. Whether it is memory issues, hot flashes, or even panic attacks, it’s good to keep a doctor up to date on medical problems. Specifically, issues that could eventually turn into a domino effect down the line. In America, heart disease is a significant cause of death for both men and women. Countless studies have been performed, and many statistics have been made about heart disease, but what are its contributing factors? Is there anything you can do to prevent from receiving this crippling diagnosis? Here are eight tips to reduce the chances of heart disease:

1. Stop Smoking

Smoking makes the chances of heart disease maximize. Therefore, the greatest thing for the body is to quit while that might be difficult there are programs available if needed to kick the habit, as well as lean on family and friends to support you and your decision. Smoking lowers a person’s stamina for physical activities. However, that combination of smoking and not being active can work to a person’s detriment as a healthy active person would less likely receive a diagnosis of heart disease than a person who smokes and is out of shape.

2. Have a Healthy Diet

Having a proper diet is crucial when talking about heart disease. However, as society is made with individuals and not one mind, everyone will have a different perception of what a “healthy” diet is. With that being said, a healthy diet or a proper diet should contain nutrient-rich foods, are lower in calories, and have fiber. When choosing foods to eat it is essential to have a high intake of vegetables, fruits, nuts, grains, fish, and fat-free or low-fat substances. Sweets and sugary drinks should be limited, and trans fats should be avoided. It is essential to watch calories and think about what you eat. Instead of eating a whole pie, why not eat just a slice?

3. Be Active

Being active allows the blood to get flowing and the heart to get pumping. On average a person should aim to either exercise or have some physical activity of some kind for two to four sessions per week. These sessions should from over ten minutes to two hours. However, if the sessions seem too interested then exercising ten minutes per day has also been known to benefit people. These exercises should be fun and are not meant to be suffered through. So be creative, find a random dance number on YouTube and follow the routine or pick up a jump rope. Pick a physical activity that is right for you and make a challenge out of it. Track your progress with a simple day planner, and soon enough you’ll see you have reached the finish line.

4. Maintain a Healthy Weight  

It’s crucial that you maintain a healthy weight in order to reduce your chances of heart disease. To retain such weight, it’s not all about exercise it’s also about understanding how to eat in moderation. You do need to read food labels in order to get an accurate concept of how many calories, the serving size, and the nutrients contents in the desired product. It’s often left un-said that people need to make smart choices when deciding on what food to eat. Instead of eating french fries at a fast food restaurant try ordering a side salad as a healthier option. Every choice helps!

5. Decreasing Stress

Stress can cause many symptoms and conditions that increase the chance of heart disease. Conditions like high blood pressure and cholesterol levels affect the body and its overall state. Therefore, it’s important to decrease stress whenever possible. Some ways of reducing stress include a day at a spa, a fun day at the park or theme park, a road trip or vacation, and finally a relaxing day at home. All of those options are supposed to spark happiness in someone’s eyes and be exciting to do. Relieving stress is not about finishing the task or looking for a job well done it’s about finding some enjoyment where entertainment is located.

6. Have a Handle on Stress 

Stress can be a controlling factor in anyone’s decline in health. With a high-stress job, personal life, or lifestyle choices stress can eat at your body. It’s vital that you learn how to deal with stress appropriately. A couple of good ways to handle stress include exercising, having a positive outlook, not smoking or drinking too many alcohol substances, and preserving a healthy weight. With these concepts in mind, a person will be able to handle stress in a calm fashion rather than the stress whittle away at their body.

7. Reduce Alcohol Consumption

As most people know alcohol consumption is not suitable for you when taken to extremes. That’s why, if needed men should only have up to two drinks per day and women should have just one drink per day. Alcohol like smoking increases the chances of heart diseases. That’s why it’s better to stop now rather than face the repercussions in the future. If you’re addicted to alcohol or have a family member addicted to alcohol, there is always addiction centers and programs ready to help.

8. Know the Warning Signs of Heart Attack and a Stroke

It’s good to know the warning signs in case anything were ever to happen. Some warning signs of heart attacks include chest pain, soreness in other parts of the body, nausea, cold sweat, and lightheadedness. While some warning signs of a stroke are a side of the face drooping, arm tenderness, and trouble speaking. If any of these sign were to occur or are seen in an individual, it is essential to call 911 immediately.


Getting older can be hard but as long as you stay healthy, well fit, and have a proper diet you have a good chance of not receiving a diagnosis of heart disease any time soon.

Cardio Workouts for Shedding Calories


Cardio exercises are often difficult and time consuming, but also necessary for burning calories and getting your blood flowing to all your organs. It may be hard to find an aerobic workout that you actually enjoy. Luckily, there are many different types of cardio workouts to choose from. Here are some of the most effective cardio exercises for burning as many calories as possible.


Running has a reputation for being a good way to burn tons of calories. If you run about one tenth of a mile per minute, you will burn ten calories per minutes. This pace is close the average pace of a male marathon runner, which may seem fast if you do not think you are in shape for a marathon. However, you must keep in mind that it is not actually super-fast unless you maintain it for 26 miles. In fact, most men can run much faster than this pace when doing shorter distances. If you think you can run faster, then you will start to burn even more calories.


Burpees are like a mixture of pushups and jumping jacks. The jumping jack part will get your heart pumping, while the push up part will also work to strengthen your arm muscles. One burpee will help you burn a little over one calorie. By aiming for about ten burpees every 60 seconds, you can burn almost fifteen calories per minute. Studies show that 10 burpees per minute can give your metabolism the same boost of a thirty seconds high intensity bike sprint.

Jump Squats

Jump squats are usually considered a dreaded exercise at the gym, but if you can manage a few of them, it may actually be worth it. According to one study, people who did eight rounds of jump squats burned over thirteen calories in one minute, which is definitely relatively high. However, the real benefit of jump squats is that your metabolic rate after your workout continues to soar. In fact, one study revealed that your post-exercise metabolic rate will be twice what it usually is for close to half an hour.

Jumping Rope

Jumping rope is one of the more enjoyable cardio workouts out there because it can be fun to try out new skills and see how long you can go without messing up. Fortunately, you can burn about thirteen calories in just one minute if you manage a little over 100 skips per minute. You can also improve your balance, coordination, rhythm, and footwork. If you challenge yourself by trying out some new jump rope skills, you will likely end up using more muscles groups than you use when going for a run.

Agility Ladder

The agility ladder takes speed, balance, and coordination, which is why it is often popular among many athletes. Of course, you will burn plenty of calories doing it as well. Additionally, studies show that the agility ladder is very good for your brain. All cardio workouts are probably going to benefit your brain a little bit because exercising your heart increases the flow of oxygen rich blood to your brain. However, the agility ladder seems to be especially beneficial to the brain because going through drills on an agility ladder is not a mindless activity. You will need memory and concentration in order to go through the footwork routines. As a result, you can boost both your heart muscles and your cognitive ability.

Kettlebell Swing

This exercise requires you to move in ways that your body is not used to. You are not particularly efficient with this type of movement and, as a result, it works many of the muscles in your body, including your legs, arms, and heart. In one study, people burned over 20 calories each minute from this type of exercise and their heart reached 93% of its maximum potential after about 20 minutes.

Indoor Rowing

Studies show that after rowing hard for about thirty minutes, you can burn hundreds of calories. A 185 pound man will burn over 12 calories each minutes. You also engage the muscles all over your body, which is why it is also good for strength training.

Stationary Bike Sprints

Biking is becoming a popular way to get easy exercise in for people who only have time to exercise on their way to work. However, if you are a fan of biking and you have extra time on your hands, you may want consider trying out stationary bikes. Evidence suggests that you can get rid of over eighty calories in just one minute of using a good stationary bike. In order to reap the full benefits of a stationary bike, make sure your bike has pedals that increase in resistance if you pedal harder and faster.

Cross-Country Skiing

For all the skiers out there, you may think of skiing as a fun activity, but skiing is also a good way to exercise. Cross-country skiing is a good way to burn many calories, workout your heart muscles, and still enjoy yourself. Cross-country can actually be a better workout than running because, on average, you burn over twelve calories per minute. However, if you were to run at the same pace, then you would probably burn fewer than twelve calories per minute. Skiing has the added benefit of engaging both your upper and lower body strength. You need to push with your lower body, while pulling with your upper body.


Cardio workouts are usually going to require a lot of hard work and motivation. Finding a way to enjoy aerobic workouts is not always going to be easy, but it is still important to pick an exercise that will not convince you to eventually give up because you hate it so much or because it makes your joints sore. Cardio workouts can often help you burn many calories and some will even help you with a little bit of strength training. Additionally, by exercising your heart muscles, you can stay fit and healthy by preventing all sorts of lifestyle diseases.

How to Get a Six Pack without the Gym

ripped guy who takes Progentra shirtless and showing six pack abs

It is not always easy to get to the gym and you can’t always afford the expensive equipment for home. You do not need these things to get a great core, all you really need a space to workout. These exercises will help you to work every muscle in your core.


Crunches are one of the most classic exercises out there. Crunches can replace many of the fancy machines out there because they work the same muscles. The crunch can activate a variety of muscles.

Spiderman Push Up

This exercise has you mimicking Spiderman crawling up a building. This is a compound move that engages your core. It targets your arms and chest like a push up, but the added move of bringing your leg up works your core. Since you only have three contact points with the ground, your core muscles will have to work hard to keep your balance.

Leg Raises (Hanging)

ripped guy with six pack doing hanging leg raise and has been using ProgentraThis is a very hard ab exercise and surprisingly, you can do it in your home. This exercise is extremely effective because it focuses on all your core muscles. You may need a pull up bar to do this exercise properly, but if you have something that works in your home, use it.

Extended Arm Plank

Planks work your core muscles like crazy. If you do an extended arm plank, it will put even more responsibility on your core muscles. Not only will they flexed to hold you up, they will also be working to keep you balanced. Your core holds your body in place during this exercise, making it killer.

Side Plank

This exercise works your side core muscles. These can be some of the hardest to work out properly. This exercise can also work your lower back and can help to prevent pain. It will also help to work your hip muscles which will help you as you age.


Just a good, old plank will also get the job done. A plank, no matter how it is done, is one of the best exercises to work out your core muscles because it works out all your core muscles. The best part is that it also works out multiple other muscles in your body as well.

Russian Twists

Your core will also be keeping balanced during this exercise. The twists help to work out both sides of your body. If you want to amp this one up, add a medicine ball for more weight.


V-sits are where you do a sit-up, but hold a v position at the top of it. This helps to test your control over your core muscles. They will be holding you up, keeping you balanced, and controlling the rest of your body.

Rise Ups

These are partial sit-ups where you keep your arms straight up in the arm. This exercise will help you to build your ab muscles and create the six pack that you want.

Ball Crunch

You will need an exercise ball for this one. They are relatively cheap and can be used for various exercises. You are lying back on the ball and doing half sit-ups. This is a good way to keep your balance and work your leg and core muscles.

Dip/Leg Raise

If you were able to do the hanging leg raises, you will be able to do this exercise at home. You can set up two items that you will be able to lift yourself up on. After you raise yourself up between both items, you raise your legs. This is another exercise that helps with balance, but it also works your arms and core.

Flutter Kick

This exercise works our lower core muscles. You will have to keep them tight as you raise your legs and kick slightly. This workout can be killer if you are doing as many reps as possible within 30 seconds.

Leg Raise

Much like the flutter kick this exercise works on your lower abs. As you lift your legs into the air, your lower abs will be working hard to keep them in the air. Make sure to never have your legs touch the floor while you’re doing reps for a maximum core workout.

fit Progentra user doing mountain climbers exercise at homeMountain Climbers

This exercise can help you to get your heart pumping while working your core. It is important to get your heart going when you are exercising if you want to get the best results.

Superman’s (With Ball)

You can also do this exercise without an exercise ball, but an exercise ball will help you to put in maximum effort. If you are using the ball, you will be in a push up position and roll the ball until your torso is vertical. If you are doing it without the ball, you will be lying face down on the floor and raise your arms and legs and hold them. Either way works out your core muscles very well.

Reverse Crunch

If you use a resistance band, or something similar, this will even more resistance for your core muscles. When doing a reverse crunch you bring your hips and knees up to your chest. Your torso will be raised off the floor. This is another way to help exercise your core muscles.

Swiss Rollout (With Ball)

If you put your forearms on the ball and then extend your legs behind you, you will be able to work out your core muscles and your back muscles. This is an easy exercise that will help you get in some serious workout time.

Seated Knee Tuck

You will be able to sit on any chair in your home to do this exercise. Extend your legs in front of you and your torso back so that you are in a straight line. By holding this position, your core muscles will need to be tightened, working them out greatly.


If you want to get a six pack, there are many exercises out there that you can do from home.


3 Factors That Cause Your Penis To Become Numb

man holding his junk with both hands after hearing about Progentra

        The penis contains thousands of nerve endings, making it a highly sensitive organ. Numerous sensory receptors can be found in the urethra, penis glans, and the penile skin. When these sensory receptors are stimulated, they send signals to the brain, which then triggers an erection.

        When the penile nerves are hypersensitive, it can lead to chronic premature ejaculation. On the other side of the spectrum, the penis can also become numb which means you won’t feel any sensation even when your sex organ is stroked. As you can imagine, your sexual function will suffer when your penis is numb to sensations.


Causes Of Penile Numbness

Penile numbness is not normal and may be caused by various factors. Physical injuries to the nerves and genital area, medications, and hormonal imbalance are just some of the factors that contribute to genital numbness. The treatment for penile numbness will depend on what caused the condition.


#1 Low Testosterone

        As the primary male sex hormone, normal male sexual functions depend on testosterone. When your levels of testosterone are below normal, you may experience low libido, impaired sperm production as well as loss of muscle mass.

        You may also end up decreased pleasure during sex. When your testosterone levels are low, it can lead to loss of penile sensations, thereby decreasing your responsiveness to sexual stimulation.

        Your penis may not become completely numb when your testosterone levels are low, but stroking or touching your sex organ will no longer evoke the same pleasurable feelings you used to feel. This includes a feeling of numbness in the scrotum as well.

        Decreased penile sensitivity is a known symptom of male hypogonadism. Men with hypogonadism suffer from extremely low testosterone levels simply because their bodies no longer produce enough of the sex hormone.


#2 Penile Injuries

        Injuries to the genital area can damage the sensitive nerves found in the penis. When the nerves are damaged, they can no longer properly transmit the signal to your brain to tell your brain that your penis is being stroked or stimulated.

cyclist in pain experiencing penile injury        This can also happen as a result of injuries to the spinal cord wherein the communication channel between your brain and your sex organ are broken, leading to a complete loss of penile sensations.

        Cycling is one of the most well-researched physical activities. Cyclists experience constant pressure applied to the genital and scrotal regions. This constant pressure can cause the areas surrounding the penis and scrotum to become numb.

        In one study, researchers investigated how frequent and prolongation compression of the area between the scrotum and perineum affects the blood supply to the penis.

        According to the results of the study, more than two-thirds of the cyclists participating in the study experienced numbness in their genital regions. Among the cyclists who had to cover a weekly training distance of 400 kilometers or more, almost twenty percent complained of erectile dysfunction.

        The results further showed that penile blood supply is decreased by as much as 70% when cycling in a seated position, whereas cycling in a standing position did not significantly reduce penile blood flow. This suggests that prolonged perineal arterial compression can cause penile numbness as well as impotence, especially in long-distance cyclists.

        In a recent study involving close to three thousand male cyclists, the results showed that genital numbness is associated with frequent weekly cycling. The condition is also prevalent in those who have engaged in cycling for more years as well as those who cycle longer distances. In terms of cycling wear and equipment, using a lower handlebar and not wearing padded shorts are also associated with genital numbness.

        In many instances, the use of a penis pump has also been associated with penile numbness. Penis pumps work by pulling blood into the penis to cause an erection. Unfortunately, excessive or improper use of the device may lead to penile numbness. It can even cause injuries to the penis such as cuts in the penile skin or bruising.


#3 Medical Conditions

        There have been instances wherein genital sensory loss was associated with small-fiber neuropathy, a condition that causes damage to sensory neurons. In these cases, sensory loss starts at the tip of the penis, gradually spreading to the shaft, down to the scrotum and perineum.

        In fact, any nerve damage or neuropathy can cause sensory loss. When the affected nerves are linked to the penis or the genital area in general, it can also lead to penile numbness. This is often the case in men who suffer from multiple sclerosis, a disease that impairs the transmission of nerve impulses.

woman disappointed with man in bed should discover Progentra and its benefits        In fact, almost 90% of men suffering from multiple sclerosis experience sexual dysfunction in one form or another. Men with multiple sclerosis not only suffer from lack of penile sensation. Visual and auditory sexual cues are also poorly transmitted, causing a breakdown in the communication between the brain and the genital region.

        Because multiple sclerosis causes the penis to be desensitized, loss of penile sensation often happens. In addition, erectile dysfunction may also occur. Men suffering from multiple sclerosis also often complain of ejaculatory problems.

        Aside from multiple sclerosis, diabetes is also known to cause nerve damage. In fact, this helps explain why diabetes is highly associated with penile numbness and erectile dysfunction. The nerves in the penis are extremely small and sensitive, hence they are vulnerable to the damage caused by constant and prolonged exposure to high concentrations of sugar in the blood.

        Peyronie’s disease is another medical condition that’s known to cause penile numbness. Men suffering from this condition have scar tissue, also called plaque, forming inside their penis. The scar tissue or plaque often builds up either at the top or the bottom of the penis. This then causes the penis to bend, resulting in painful erections.

        Other medical conditions that are known to cause penile numbness include hepatitis C, some forms of cancer, and lupus. Inflammatory bowel disease, Lyme disease, and HIV are also known to affect penile sensations.

        Guillain-Barré syndrome, a condition wherein the peripheral nerves are attacked by the immune system, can also cause the loss of penile sensations, especially when the affected peripheral nerves are those found in the genital area.