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This episode was a surprise easy to do. Filled with stories about my vagina. With the rant about AI not included. First, I thought it would be interesting to use AI to generate a title for the episode. According to AI my vagina is a sensitive subject and it had no suggestions. Next I tried again in the blog and it said my vagina was offensive content. With everything out there, how is the word vagina offensive? This episode is about women's health and the experiences women go through, throughout their adult lives to keep their bits working tip top. Talking about gynecologists' visits, childbirth, cleaning, products and more. You will definitely know more about my vagina and what it has endured than ever before.

This exercise may be performed anywhere and anytime. If you don't, you will be missing out on the wonderful benefits. The History Let's go back in time, in 1952, Dr. Arnold Kegel, accidentally found a method for increasing genital strength; exercising the pubococcygeus (PC) muscle. Many therapists believe that pumping up the PC muscle can help enhance sexual pleasure by strengthening orgasm and increasing your awareness of sexual sensations--whether you are a man or woman. If any muscle is not used it will lose strength and the muscle around the genitals is no different. Find it and flex it! Women can find their PC muscles by sitting on the toilet and starting and stopping the flow of urine. Men can do the same but don't have to sit. This exercise can be done anywhere e, in the line at the grocery store everywhere once you have identified the muscle, you can hold and squeeze for up to 5 seconds and then continue. Benefits for women Helps Prevent Accidental Urine Leaking. The main reason Kegel exercises for women are so popular has to do with leaking urine, properly called stress incontinence. Helps Control Urgency to Urinate. Reduces the Chance of Uterine Prolapse. Makes Natural Birth Easier. Increases Feeling During Sex. Benefits for Men One of the men's primary benefits is improving bladder control in urinary incontinence (UI). UI is a defect in which there is urine leakage. Kegels can be used for pain management in men with prostate gland conditions. Believe it or not, one of the amazing Kegel benefits for men is improving sexual performance.

Since May of last year, I have been using a nasal spray for about eight months to help get me through those moments when my nose was not working. Panic sets in every time my nasal cavities close for business. I could not stand it. Although using the spray for the entire last eight months was not a continuous thing, it was definitely a go-to to help me breathe through my nose quickly. During the last few months, during the cold season, I increased the nasal spray, ignored the recommended doses, and just used when and how much I needed—every day got worse. Nose bleeds started, and there was less time between needing it. I was doing more damage than good. Then my heart rate would sore for no reason and randomly. It caused me to be dizzy and start sweating, and while sitting, my heart rate would shoot up. At times, I found it hard to get it back below 100. After a few episodes of heart palpitations, it was time to make the doctor's appointment. As soon as I started discussing the situation with my heart heart and palpitations, I jumped into the conversation about nose spray. I explained that I would panic when my nose became plugged up and asked if it could be why my heart rate was messed up. Well, he did not continue the conversation as I had a 'Holy Crap" moment right then. As he looked up the spray I had been using and the adverse effects, I already knew. Of course, I knew! I had been ignoring that overusing this spray was worsening my breathing efforts. I chose to keep using it because the inability to breathe through my nose was my worst option; at least, it was in my mind. The last thing the doctor said, after ordering a heart monitor to make sure that it wasn't something, was, 'No more decongestants of any kind.' A week is almost up, and I am days without spraying it up my nose. I can breathe through my nose, I feel better, and I am starting to feel more in control. Now that addiction to breathing, I mean nasty nasal spray, is behind me, I guess it is time to evaluate my other habits or abuses that may be screwing up my life. It is a process.

Season 2 Episode 4: Holy crap I did a photo shoot! How crazy is that 'me' a 55-year-old woman gets into her lingerie for a photo shoot? It is not crazy at all! Now that I have shared my pictures with a few people, I realize it was a wonderful thing to do. The experience was new and exciting and gave me a whole new appreciation for my body. Is that me? Boudoir is not for everyone. It is a niche in photography that needs to be done right. Let's show it off! I had the self-doubt, or basically, self-image dismantles a crew of thoughts trying to take me down and run like hell. But I dove in and made this happen with a great photographer Facebook confidence building group for women Valerie Visser Studios website Instagram: #valerievisser #vvsvixens This episode will tell you all about the session

What is Room Jewelry? Room Jewelry adds drama and interest draw your attention to points in the room giving the space a pop of mood and sensory. After the decor has been set with wall color, furniture texture and hue, the smaller complimentary and pleasing accents are your room jewelry. Choosing a color theme. The pieces you choose should stand out but not clash with the room. If your room has bold colors your room accents should be a pattern that compliments the bold colors. If your room is a neutral color you can add a bold color to draw the eye. What can I add Pillows and throws Plants Figurines Lamps Small chairs Tables Curtains Artwork Framed Pictures Candles Every Room Needs Room Jewelry We all like to look around our space, we are a curious species. Giving your space character and wonder allows us feel when using the space. What makes good room jewelry? Color Color can be related to mood. You might choose the accent color of your rooms to focus on certain moods. Red- attracts attention and strong emotions such as love and passion. Using small amounts of red around the room can stimulate and energize. I use red towels, bath mat and curtain ties in our prominently grey bathroom. Orange - radiates warmth and happiness and stimulation of energy and inspiration Yellow - releases creativity and is uplifting. Sprinkle yellow accents to give a sense of cheerfulness and hope. Green - symbolizes harmony, healing and stability. Green is balance and growth and easy to add with plants and landscapes. Blue - a color of trust and peace. Blue is calming and reduces tension and fear. Purple - unleashes imagination and spirituality. Purple allow us to connect to deeper thoughts. What goes together Primary colors: Yellow, red and blue Secondary colors: Green, orange and purple Analogous: Colors that are neighbors on the spectrum, such as green and yellow, or red and purple Complementary: Colors that oppose each other on the spectrum, such as green and red, or yellow and purple Texture Fabrics have different feels to them. From soft fluffy to rough and course. Metals have cooling affect where wood warms things up. Stone can bring a sense of weight to the room where plants can bring a sense of natural airing feelings. Wonder You do not want your space cluttered or look like a pawn shop but different shapes and placement can bring wonder to a room.

It all started a few years ago. My sister went and did a boudoir shoot and we started to look for other photographers around. I have followed studios on social media for years. Yes years. In the episode about boudoir and the connection to self confidence I chat with a few photographers and get their perspective on the business of boudoir photography and how they feel about building self confidence with their clients Listen here Recently I received a promotional text from a local studio. Without thought I replied back YES- I will take that deal. Well Holy Crap! Now what? Am I ready? What have I done? OMG this photographer better know how to hide some things that I don't even want to see. My trust went into Valerie If you know me, I am always anxious, something I learned to live with instead of fighting it. The session was scheduled weeks ahead, so I had time to prepare. Ha! Life gets nuts and time flies and freakin' fast. So poof there I am walking into the studio with no clue what I am in for. I had an idea but until you're actually into doing it, your imagination can make your nerves revolt against you and tell you all sorts of crazy stories. Ignoring the fact I wanted to vomit or worse, ignoring the vision that I missed some gnarly hairs growing in places no hair should, I sat in the chair to have my makeup and hair done. It all washed away, someone did my make up at the same time as someone did my hair and before I knew it , it was time to get naked, well at least change into something you don't wear to Walmart. For a few hours I posed in four outfits, four sets in every position my body could twist and bend in. It was exhausting and totally thrilling. This session was fun and exciting as Valerie is a true professional and easy to work with. She makes you feel beautiful before you even see the end results. Not bad for a 55 year old lady with barely any clothes on. This was my 'Screw you menopause' and I would do it again. Sometimes overthinking is your worst enemy. Podcast episode coming soon, with more about my session and how it made me feel.

Self-Help is probably one of the most solicited topics across all mediums. Amongst all the recommendations I've received - here are 10 books that stuck with me and I actually would recommend to someone else feeling lost or unable to move forward from their current chapter. Just remember - self-help books are not a "how-to", they are suggestions to help you find your own path. The 20-Something Guide to Getting it Together by Mary Traina Wellth - How I Built A Life, Not a Resume by Jason Wachob Getting Past No by William Ury Atomic Habits by James Clear Buy Yourself the F*cking Lilies by Tara Schuster Sustainable Happiness edited by Sarah Van Gelder Go Ask Alice by Anonymous Stay Sexy and Don't Get Murdered by Karen Kilgariff & Georgia Hardstark Beyond Reason - Using Emotions as You Negotiate by Roger Fisher and Daniel Shapiro The Magical Art of Not Giving A F*ck by Sarah Knight

In this episode, we delve into how our childhood experiences can shape us into the adults we become. I share my personal stories about the struggles I faced during my childhood, which ultimately helped me become the person I am today. Although I still face challenges, I have learned to accept and understand my past to better deal with my present. listen Your past is the very brick-and-mortar that built you. As we age we continue to build.

Take all the negative thoughts about yourself and toss them away. You won't be needed that crap anymore. I can't imagine how young people deal with all the noise in the world and still feel like that have a positive self image. The 80's were bad enough with trying to feel like I was someone that would a guy would date. Did they settle for the bean pole of a chick because the Penthouse model was out of reach. In my late teens my long term boyfriend would go to the strip club after work. Instead of just being with me, he had to unwind after a day of work in the factory with a beer and stripper. Was I not good enough? He never told me I was beautiful and made me feel silly if I asked what he thought. My self image is a work in progress and always will be. My personal beauty inside and out, I treasure now and nurture. I am now surrounded with amazing people that think I am beautiful and I them.

This tasty dish gives a surprisingly healthy energy and is great any time of the day. We have started eating healthier, trying to lose weight, and having a more energy plan this winter. I have put together easy dishes to put into meal prep for the week. This is amazing! –Surprised husband (some of my throw-together do not get too amazing) Cauliflower is high in fiber, can help with weight loss, and improve colon health. Turkey Cauliflower Power Up Casserole Ingredients Diced and mixed 1 cup red onion 1 1/2 Cup Mushrooms 2 cups Cauliflower 2 cups Turkey 1/2 Red Pepper or roasted red pepper Mix in a separate bowl 1 cup plain Greek yogurt 1/2 cup milk (optional) 1/2 cup shredded mozzarella 1/2 cup shredded cheddar 1 tablespoon Mrs. Dash Herb and Garlic 2 tablespoons Savory salt and pepper to taste Directions Preheat to 375°F Mix wet ingredients and toss dry ingredients Add wet to dry and mix. Put in a casserole dish and cook for 50 minutes, covered Serve

These numbers give you an outline of the degree of wellness you are at currently and give you an indication of what needs to change. Your weight: This number gives you a guideline on how healthy you are. There are charts online that will provide you with a range of where your weight should be based on height and gender. When using a scale to track progress, your weight will fluctuate during the day and even the week. Weigh yourself at the same time every day, preferably in the morning. Do not fixate on one number but give it a range between 1-3 pounds. Current weight: __________ Date: ________ Standard recommendation: ___________ your goal weight __________ Usually, when your weight fluctuates, it is due to water weight. ‘Water weight’ can increase due to sodium intake, water consumption (not enough), stress, and exercise. Body Mass Index: BMI is associated with health screening. Below 18.5 may signal malnutrition. 18.5-24.9 is the range for a healthy weight and carries a little health risk. 25-29.9 indicates overweight and at an increased risk for health problems. Above 30 means obesity. The use of the BMI height-weight relationship does not evaluate body composition. Current BMI: ______ Goal BMI _______ Body fat percentage: The body needs essential fat. The minimum essential is approximately 3 percent for males and 12-15 percent for females. Criteria for obesity are noted at 25 percent for males and 37 percent for females. Current BF % _______ Goal BF% _______ Daily Calorie intake: Estimating how many calories you should take in during the day will help determine if you are overeating. To estimate your daily calorie requirement: 1. Determine your resting metabolic rate. You can quickly estimate the calories needed for your ‘resting metabolism’. For men: multiply body weight in pounds by 11. For women: multiply body weight in pounds by 10. i.e. 120 lb woman would have an estimated BMR of 1200 Calories 2. The number of calories needed for physical activity can vary greatly, depending on how active a person is. It may account for the second-highest amount of calories we expend. Determine how many calories you need for your daily activity level; if you are *sedentary, add 20-40% of BMR *moderately active, 40-60% of BMR *very active 60-80% BMR. The very active woman would add 70% of 1250, 840 daily activity calories. 3. Add the answers to 1 and 2 to determine the total daily calorie requirement. From the example- 1200 calorie BMR plus 840 daily activity calories equal 2040 calorie requirement to maintain current weight. Your daily caloric count: ­­­­________ When you know how many estimated calories you need to maintain your weight, you will be able to find out how many calories you need to lose weight. Theoretically, if you eat 500 fewer calories per day than you normally do, you should lose one pound per week; this is because one pound of fat equals 3500 calories. 500 calories x 7 days/week = 3500 calories/week = 1 pound body fat. Losing one pound per week is a safe amount to lose. Cutting back too much, you get too hungry and blow your plan. You also lose muscle, slow your metabolism, and consume too few nutrients needed to protect your health. Slow and steady weight loss stays off; quick weight loss is quickly regained. Your measurements: Using a tape measure, measure your waist, hips, chest, arms, and thighs. Tracking these numbers allows you to see muscle increase and fat loss, sometimes before you see it on the scale. Waist circumference is a good screening technique for regional fat distribution. Regardless of gender and ethnic background, an increase in abdominal fat brings a higher incidence of heart disease, high blood pressure, stroke, diabetes, and breast cancer. In men, waist circumferences over 40 inches and in women over 35 inches indicate an apple shape and excessive visceral fat storage. To measure your waist circumference, use a soft tape measure. Measure the waist below the last rib and above the navel. Starting Point When making any changes in your life, it is good to evaluate your starting point. We look at your starting point in measurements, physical fitness, existing health conditions, medications, supplements, and behaviors. Knowing the starting point and your goals, we can strategize to establish an action plan. How do you measure up? Actual weight = Insurance table = Body Mass Index = BMI desirable = 19-25 Waist circumference = High risk = males >40” Females >35’ Keeping track of the bare facts Knowing the food, you are eating and how much you are eating will allow you to be in control. Tracking is self-managing and enables you to see progress. Research has suggested that people who keep journals on food intake and fitness activity have better results.