Every county in Ohio has a Family and Children First Council. Each council includes public and private agencies, as well as parents.



Local Family and Children First Councils identify and address the ongoing needs of children and families through planning, implementing effective strategies, monitoring.

Local Family and Children First Councils recruit and support parents encouraging them to be active contributing members of the council, to be involved in key decision-making efforts.


Local Family and Children First Councils streamline and coordinate existing government services for families seeking services for their children (micro). FCFCs also annually evaluate and prioritize services.

Local Family and Children First Councils provide a collaborative infrastructure that allows for creative and innovative solutions that will streamline and strengthen the local service delivery system for children and families.

Happy Kids, Happy You

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How to Buy Real Instagram Followers

April 20, 2021
How to Buy Real Instagram Followers

Get real instagram followers If you are a business owner and running a business, then you will be well aware of the importance of marketing and promotion for a business. Whatever you are running a small shop or managing a large retail or wholesale business set up, the promotion plays a key role in the success of a business. This is the reason that all successful businessmen pay prime importance for the advertisement of their business and branding their products. The introduction of internet in our lives have been created a revolution in information technology and now businesses are using internet intensely to promote their products and creating brand awareness. The emergence of .com companies was just a first step towards the use of internet in business promotion. The emergence of social website such as Facebook, Twitter and YouTube and Instagram have given a new dimension to the use ofinternet in the promotion of business and marketing of products and if you have a lot of fans on different social website your business will go to the skies of success.

Real Instagram Followers

Instagram is one of the many social websites, find over the internet and if you have get real instagram followers then you can upload a complete photo story of your business on your site for promoting you to your followers but if you still don’t have enough Instagram followers then you can buy real Instagram followers from the open internet market. There are many companies available on the internet those are providing cheap Instagram followers, look at here now. There are so many companies operating over the internet and offering cheap Instagram followers that the price has been down dramatically and you can buy real Instagram followers for as low as just $5.00 for 500 followers.

Instagram is a new company that entered the market just a few years back. It is offering photo editing services and people can upload and edit photos taken by their mobile cameras. The layout and interface of this site is very simple and easy to understand and a person who has no proper knowledge about photography can edit his photos in a way that they give a professional touch, as those photos are taken by a professional photographer. This is the reason that Instagram has gotten a quick popularity and become one of the top social websites of the world. The demand of its followers are very high and it will be worth if you get real instagram followers for quick pick up of your newly launched brands by purchasing of cheap Instagram followers.

Soda Detox: The Facts

April 19, 2021
Soda Detox

Many of us drink soda, both regular and diet. Those of us who diet, have always felt that diet soda was our lifeline because it gave us a low calorie treat that was not detrimental to our weight loss or our health.

Lately there has been much controversy over diet sodas and the artificial sweeteners that are used to make them sugar free. There have been rumors that these sweeteners can ruin the lining of the stomach and your teeth, some have even said they can kill memory cells in your brain.

Let's examine the evidence between fact and fiction.

Diet soda ruins your stomach lining:

Soda Daetox

While the acid in diet soda can be hard on the stomach of some people, most people tolerate them well. It all depends upon our system and the amount of soda we consume each day.

Diet soda will decay your teeth:

The acid in diet soda can be hard on the enamel of your teeth if you consume a great deal of the substance. It may be wise to drink the soda through a straw so that most of it will avoid the teeth, if you are concerned about this.

Diet soda kills memory cells:

This idea is more about the artificial sweeteners in diet soda. This has never been proven and the FDA provides no such information.

One should not drink diet soda when pregnant:

Below are a few ways soda can be harmful to your health

In this case, it is more about the effects of the artificial ingredients in the soda and the amount of caffeine. While some may buy into this theory, there is nothing to prove it to be true. As long as the amount of caffeine is watched, a diet soda now and then has not been shown to be harmful to pregnant women or their babies.

Below are a few ways soda can be harmful to your health:

Soda is the most acidic thing you can drink, and acid is not a good thing for your mouth, throat, or the digestive tract. Remember the nail in the coke, and how it was dissolved when left in the can? Try putting coke on metal and see what happens.

Soda will also deplete the body of calcium. This can lead to osteoporosis, gingivitis, and tooth loss.

The acid in soda will contribute to damaging tooth enamel, and if sugar soft drinks are ingested, it can effect the ability of white blood cells to kill bacteria in the body for at least seven hours.

Soda can actually keep you from losing weight and cause you to gain by a ratio of 1.6 times what it would normally be.

Some artificial sweeteners in diet soda are made from petroleum products, and when broken down in the body, can cause ethanol to be let into the bloodstream, making the entire body toxic.

The best way to detoxify your body after you have been drinking soda, is to switch to drinking plenty of water that has been through a filtering system to remove any impurities. Believe me you will see the difference in a very short time. You will feel much better and be more energetic than you have been in a good, long time.


Choose the Right Fish Oil Supplement for Your Health

April 17, 2021
Choose the Right Fish Oil Supplement for Your Health

Fish oil has been in the news the past few years as more people begin to realize the health benefits of the omega fatty acids present in fish. Fish oil supplements have been noted for their part in everything from brain development and joint health, to weight loss and alternative ADHD treatment. The oils in fish would make it one of the healthiest foods on earth, except that polluted waters are now limiting our fish consumption. Mercury, PCBs, and other contaminants make eating high quantities of fish an unrealistic goal for a healthy body. It may be time to choose a high quality fish oil supplement to receive the benefits these omega fatty acids.


The most important consideration when choosing a fish oil supplement is its purity. Oil gathered from fish in polluted waters are far more likely to contain the contaminants we want to avoid in our diets. Fish oil gathered from fish farms is not a safe choice, and Atlantic salmon is one to avoid as well. Anchovies, Alaska salmon, and Arctic cod are all fish from purer waters, and therefore better choices for health. A list of fish oil supplements that passed the stricter regulations of California's Proposition 65 can be found at the Environmental Defense Fund. If an oil does not at least pass these standards, it should not be considered fit for consumption.

EPA to DHA Ratio

There has been much debate as to what is the best ratio of the two omega 3 oils found in fish oil. There is still no consensus on ratios, but it is widely believed that a supplement with more EPA than DHA is usually the most beneficial, anywhere from a 2:1 to a 4:1 ratio is recommended, with at least 200mg of DHA per serving. This is because EPA can be converted to DHA within the body if needed, but the reverse is not true. One exception may be pregnant and nursing woman, as they need much higher levels of DHA to support the brain and nervous system development of their babies. Stay away from brands which do not list the exact amounts of EPA and DHA in each serving, as this is a sign of a low quality supplement with limited quantities of omega oils, more helpful hints.

Another point of contention is whether molecularly distilled or "whole" fish oil supplements are best. While the distillation process can remove unwanted contaminants from the fish oil, it may also rid the product of some of the natural antioxidants available in a pure, unaltered oil. Manufacturers of products which do not use this molecular distillation contend that if a fish is truly pure to begin with, it does not need to undergo such processes, and that molecularly distilled fish oil is from inferior fish. It may be beneficial to find a "whole" supplement for the full benefits of fish oil, but choose carefully following the purity standards to avoid contaminants.

Non-Profit Organization: Moving From Volunteers to Paid Staff

April 16, 2021
Moving From Volunteers to Paid Staff

A sensitive issue for a non-profit board to resolve is moving to a staffing model that includes replacing some volunteers with paid staff.

Many small non-profit service organizations operate with a significant number of volunteers, usually under the direction of a paid coordinator or Executive Director (ED), and other paid staff. Over the years, the board comes to realize that it is time to reassess the role of volunteers in delivering services to clients, find more info.

Deciding to Move Beyond Volunteers

Deciding to Move Beyond Volunteers

It is a always difficult to determine the appropriate role of volunteers in any community-based service organization, whether it organizes sports in a social housing project or runs a multi-service center for the homeless. Many of these organizations started life with a few people concerned about social issues, deciding what needed to be done, and actually doing it.

There have been changes in the environment in which volunteers have traditionally helped the poor and disadvantaged.

  • Trend towards ‘professionalizing’ services
  • Government or foundation funding requirements
  • Increased expectations of the recipients of the services
  • Increased demand and competition for volunteer time

Recognizing these changes, the board might want to look at a different staffing model for the organization for which they are accountable.

Assessing the Service Needs

Although the paid ED determines operational needs, the board has to be involved and provide direction if there is the possibility of a substantial move from volunteers to paid staff.

Assessing the role of volunteers in providing client service is best begun with a fresh look at the work being done in the organization. Over the years, it is all too easy to provide more and different kinds of service without really formalizing the service and the staffing model. Everyone is too intent on providing the service to analyze the infrastructure.

It would be useful to review the following areas.

  • Categories of job. For example, workers are needed for case management, meal preparation, healthcare assessment, recreation activities, computer training, sorting donations, and administrative support.
  • Qualifications needed. These qualifications can range from simple friendliness, to experience in pastoral care, training in addiction assessment, or handyman skills. There might be levels of education, training and skills required by funders.
  • Number of hours of work required. There are few volunteers prepared to work full-time hours. Review each job in terms of the need for continuity and commitment of full time or even substantial part-time hours.

Assessing the Culture of the Non-Profit Organization

The board and management can also assess the culture of the organization in using volunteers.

  • Tradition. Consider the role and expectations of current volunteers. If the organization has always been proud of the number and commitment of its volunteers, if that is part of its public face and communication to the community, the board will naturally be hesitant to upset the status quo.
  • Turnover rate of volunteers. If the turnover rate is high, that makes for unstable service delivery and considerable effort at continually training volunteers. If the turnover rate is low, check on age and commitment to see if a significant number will be leaving in the next year or so.
  • Acceptance standards. Some organizations believe that it is important to find work for everyone who wants to volunteer. This can lead to ‘make work’ jobs and/or unsuitable volunteers. This means that effort to sustain those unhealthy situations is being diverted from client service.

Making a Decision about the Role of Volunteers

Putting all this information on paper in an organized manner will help the board and management identify the following.

  • Work that should be done by paid staff in order to meet funding requirements, comply with health and safety regulations or with a risk management plan, or simply to sustain the quality of client service.
  • Volunteer services. These might require certain training or experience but are not essential to the primary service mandate of the organization. They could include jobs like organizing social activities, pastoral visiting, filling grocery bags, or driving clients to appointments.
  • Work that could be done either be paid staff or volunteers. There is significant research that explores the idea of interchangeability and substitution between paid staff and volunteers. The main determination here is whether or not it makes a difference who does the work. There will probably be considerable discussion around this category as one common, but controversial principle is that core services are provided by paid staff and value-added services can be provided by volunteers.

The board and management have to make a decision about the right mix of paid staff and volunteers for their particular organization, providing their kind of service, to an identified population.

Next Steps in Moving from Volunteers to Paid Staff

Next Steps in Moving from Volunteers to Paid Staff

Once the board has made a decision to use more paid staff for work traditionally done by volunteers, management will proceed with implementation.

  • Develop the new staffing model, identifying paid and volunteer positions with appropriate job descriptions. It is typical that the description of work currently done by volunteers will require specific qualifications and/or increased time. There might also be new volunteer positions.
  • Identify the ‘new’ jobs for which people will have to be hired. Any volunteer will be free to apply for the job.
  • Develop a training plan to ensure that all staff and volunteers will be adequately equipped to handle the work.
  • Develop a transition plan to implement the changes over the following months.
  • Develop a communication plan that explains clearly and succinctly the changes, the reasons for them, and the transition plan to move forward. The board chair and Executive Director should present this information in person with written handouts so there are no misunderstandings about the intent and the plan. Everything will, of course, be interlaced with appreciation of the volunteer work currently being done and confirmation of opportunities to come, although perhaps reorganized differently. Make it clear that everyone is affected, all for the sake of better client service.

If this is a unionized environment the Executive Director should work through this process with a labor relations consultant or labor lawyer.

The Balance Ball: Office Furniture that Firms Your Abs

April 12, 2021
Office Furniture that Firms Your Abs

For once I'm cutting edge. I'm sitting on a ball as I write this, something I've been doing for a couple of years when I got tired of folding my body into a chair. At the time, I didn't realize I was in the vanguard of a trend. But yesterday, I became a confirmed avante-gardist when I saw a story in the Wall Street Journal detailing that the use of exercise or 'stability' balls as office furniture was becoming popular with forward looking office trendies in technology companies like Google.

The Journal article displays a photo of employees in the New York City office of Naked Communications intently studying their laptop computers while astride the same size stability ball that I'm riding. From the photos, I can see that the mood of Naked Communication is rather somber, for the balls are either the color of pearl like my own or they are navy blue. I don't wonder why there are no red ones. Obviously, only the most sedate choices in balance balls would be in keeping with the conservative image politics of Naked Communication. Yes, I have noticed an irony in the choice of 'Naked Communication' for that company.

Office Furniture

Stability balls come in a variety of sizes and colors. The Wall Street Journal article states that $25 is the average amount for a full-size ball, the type you can sit on almost without fear of falling off. If that is true, I will hurry right down to Wal-Mart where I bought my second balance ball (my wife uses my first one-for exercise) for $7.25 and offer to sell as many as I can for $20.00.

I mentioned a fear of falling off my ball. Actually, that's never happened to me, although I can see it happening to the inexperienced and recently graduated youngsters of Naked Communication. In the picture, they seem perplexed, a bit unstable, almost as if they didn't know how to sit on a stability ball. I wonder if they are properly licensed.

An industrial designer interviewed in the Journal article advises 'novices' to start out using the ball in thirty minute increments. In the article, the reporter struck another cautionary note, quoting a physical therapist who mentioned that the balls have an ability to roll. Roll? Hello? My biggest fear is that some day my ball will burst and I will have only a nano-second to recover before I hit the floor. There's a degree of irony in the degree of my worry about that, inasmuch as I work part-time in a boxing gym where the occupational hazards are significantly greater. But this is to digress. Stability balls are soft and comfortable. They do tend to shift a bit but that's the point.

You must use your stomach and lateral muscles to keep your balance. It's also fun to bounce a bit since that relieves anxiety and stress. My stability ball is of such a size that it is on eye-level with the computer screen. I prefer this arrangement to buying one of those elevating platforms for computer monitors which take up desk space and are expensive besides. The industrial ergonomist warns against fatigue followed by slouching, but there is something about a balance ball that makes you want to sit up and take notice, more helpful hints. I have more inclination to slump when I'm fatigued and sitting in a chair. I do have a chair in my little office. I use it as a rolling coffee table. I can raise and lower it by pressing on the little bar underneath, a technological innovation my stability ball doesn't have.

How Blower Door Test Can Help in Fire Protection

April 11, 2021
How Blower Door Test Can Help in Fire Protection

Why you should perform the blower door tests? Well there are several reasons. The number one reason for a blower door test is to find out if the room is perfectly airtight or not.

Airtightness = fire protection

Blower Door Test Can Help in Fire Protection

Fire protection includes all measures that prevent the development of a fire and the spread of fire and smoke and, in the event of a fire, enable people and animals to be saved and effective extinguishing work possible. The air tightness of the space-enclosing components plays an important role here. Sufficient tightness of these components is an essential requirement for the function of classified fire protection structures. In the event of a fire, leaks quickly lead to the transmission of heat and harmful smoke gases, e.g. B. in neighboring residential units.

When component tests are carried out to determine fire resistance classes according to DIN 4102, the tightness of the construction to be tested is also evaluated; Due to the rapid flue gas and temperature transmission, leaks are often the cause of the often "early" failure of room-enclosing components in the test. The function of complex, fire-resistant component constructions falls by the wayside if - without any other impairment of the stability of the fire protection structure - the fire or smoke gas transmission via cracks, e.g. B. takes place in the area of the connections to flanking components.

The partition wall to be classified in terms of its fire resistance class is checked for leaks using the “cotton ball test”. The cotton ball is held for 30 seconds at a distance of 20 mm from the specimen in the area of gaps, cracks or connecting joints. The test should always be carried out if hot gases escape from the side facing away from the fire or if there are doubts as to whether the room is still sealed. The room closure is no longer observed if the cotton ball is ignited, i.e. H. it ignites or glows.

Door Test

The transmission of harmful smoke gases through leaks endangers the function of escape and rescue routes: For this reason, the model building regulations (MBO) for floors with more than four residential units require the arrangement of generally accessible corridors, which must be sealed off from the stairwell in a "smoke-tight" manner. The required partitioning is achieved by installing special "smoke protection doors" in accordance with DIN 18095. The use of these sufficiently airtight and smoke-tight doors ensures that the stairwell, in its function as an escape and rescue route, remains passable even without breathing protection.

Walking to Lose Weight – the Safe Way

April 10, 2021
Walking to Lose Weight

Believe it or not, you can lose weight just by walking. You don't have to train like an Olympic athlete for 2 hours a day to see a change in your waistline. Take a brisk walk 3-5 times a week to shed a few pounds.

It is suggested to have 30-60 minutes of activity each day. Depending on what the rest of your day is like, figure out how much time you should spend walking to lose weight. If you sit behind a desk for eight hours a day, it is important to allow yourself 60 minutes of activity a day. One of the best ways to work multiple muscle groups is walking. Try these simple rules to ensure you burn enough calories to lose weight by just walking.

Lose Weight

Frequent walks are better. Use your dog or alone time with your spouse as an excuse to take a walk around the neighborhood. The more times that you walk each week, the more calories you are burning, thus, walking to lose weight. However, it is not necessary to walk every day. Your body does need a rest after a few days of exercise, find more info.

Switch your routes. After you spend a few days walking around the neighborhood, drive yourself to a different location, such as a trail, for a change of scenery. It is important that you don't allow yourself to get bored. When you are on your way to the trails, pick up a friend so you can enjoy the walk with good company. Also, considering changing your paths around the neighborhood, not only for scenery, but for the incline. It is healthy to walk up and down hills because they target different muscles. Alternate the length of your walks. Your body will respond better if you walk for 30 minutes one night, then 60 minutes the next, and 45 minutes the third night and follow with a break.

Pull your own weight, and then some. Look into purchasing ankle weights if you want to focus on your leg muscles. Otherwise bring dumbbells with you on your stroll. If you don't own dumbbells, grab a couple of water bottles. As you get hot, alternate which bottle you drink from in attempts to keep both the same weight. By carrying extra weight, you have to work slightly harder and successfully walking to lose weight.

Walk to the beat. If you want help speeding up your walking pace, bring a music player with upbeat music. It is vital to walk at a pace fast enough to get your heart rate high enough to start burning extra calories. Measure your pulse before you begin walking to lose weight. If you are 35 years old, your target heart rate is 93-157 beats per minute. If you are younger, you want higher heartbeats. If you are older, you are targeting lower heart rates; 50-year-old individuals want 85-145 heartbeats a minute. If you are able to have conversation comfortably during your entire walk, you are not walking hard enough. But be careful no to walk too fast, you want to be able to talk to your partner, just not able to have a conversation with no shortness of breath.

Try using these tips when walking as exercise and you can lose weight.

Family Vacation to PEI National Park: Put Anne of Green Gables and Cavendish Beach on an Island Itinerary

April 9, 2021
Family Vacation to PEI National Park

Prince Edward Island National Park is the lone national park in Canada's smallest province. But a visit to this protected, ocean side park delivers unequaled views, vibrant red sands, and a taste of the charming setting for the Anne of Green Gables books.

The park stretches for 40 km (25 miles) along the northern coast of Prince Edward Island, from Stanhope and Dalvay-by-the-Sea in the east to Cavendish Beach and the Green Gables House in the west. Cavendish Beach lies a convenient 40 minute drive from Charlottetown, the capital of the province, or about an hour from the Confederation Bridge, see more.

Things to Do Near Cavendish on a Vacation to PEI National Park

Things to Do Near Cavendish on a Vacation to PEI National Park

Families will benefit from the many things to do at the Cavendish region of Prince Edward Island National Park, such as:

  • Visiting the Anne of Green Gables house
  • Hiking along the shore near Cavendish and watching for bird life (such as the rare piping plover) in the sand dunes
  • Swimming in the ocean at Cavendish Beach
  • Playing a round of PEI golf on the Green Gables Golf Course
  • Biking the oceanfront trails from Cavendish West to Cavendish East
  • Camping near Cavendish Beach

Perfect for a family beach vacation, Cavendish Beach offers gorgeous sands in a stunning seaside setting. In addition to swimming in the ocean and relaxing on the beach, Cavendish Beach remains trumps for its many amenities. Washrooms, nearby camping, well-maintained boardwalks, and parking make this PEI vacation location appealing and convenient for families.

Anne of Green Gables House is Fun for a PEI Family Vacation

The Green Gables House sits atop a picturesque hill, welcoming visitors year-round to the house that inspired Lucy Maud Montgomery’s Anne of Green Gables books. In addition to rooms filled with historic items from an early 1900s farm, activities in the barns and grounds transport visitors back to old-time island life. For even more Anne, take the family to a showing of Anne of Green Gables: The Musical at the Charlottetown Festival.

Things to Do in PEI National Park near Stanhope and Greenwich

A visit to the eastern portion of PEI National Park also offers plenty of family vacation activities:

  • Hiking the trails near Stanhope
  • Dining at the lavish Dalvay-by-the-Sea Historic Site
  • Walking the length of the Greenwich boardwalk that protects the fragile dunes
  • Learning the history of the Mi’kmaq people who first lived on these shores
  • Swimming at Brackley, Ross Lane, or Stanhope beaches
  • Camping at Robinsons Island Campground

The facilities at Greenwich, the newest portion of the national park added to the eastern end in 1998, will keep everyone entertained on a family vacation—no matter the weather. The interpretive center offers activities for a rainy day while kilometers of trails are great for spring and fall vacations to the island. Taking advantage of the supervised swimming is best saved for the summer months when the ocean is warmest.

Other PEI Attractions for a Family Vacation

Other PEI Attractions for a Family Vacation

Overall, Prince Edward Island National Park remains an ideal destination for an outdoor-activity-based family vacation to PEI. With many activities like swimming, golfing, hiking, biking, camping, and exploring, families have no shortage of things to do during an island vacation.

Wristwatch Review: Casio Classic Calculator and Calendar Watch

April 7, 2021
Wristwatch Review

Long, long ago, when digital watches were new to our planet, the calculator watch was a stunning technical achievement. Now, it's a fondly nostalgic timepiece for retro nerds. Of course, when I walked into my apartment wearing the Casio Classic Calculator and Calendar Watch, I soon found out that not everyone is nostalgic about it.

"Is that your geek watch?"
"Yeah, it's my nerd watch."
"Did you wear that to work?"


That quick conversation with my wife let me know that I wasn't getting any cool points for wearing a calculator on my wrist. My week of wearing the Casio Classic Calculator and Calendar Watch wasn't off to a great start. It's a digital watch that prepares wearers for an adventure in math. It's not a glamorous vision.

The watch itself (model CA53W-1) is functional and provides time, date, stopwatch and calculator functions. The display gives you the time and day of the week at a glance. A push of an exposed button on the right side of the watch activates the calculator. A second push shows you the time for the alarm. A third push displays a second timezone time and a fourth button push gets you to the 1/100 of a second stopwatch. A smaller recessed button is pressed when you want to set the time or alarms. The stop watch is started and stopped via buttons on the calculator.

The Casio Calculator watch is water resistant to 30 meters and survived when I got caught in a sudden rainstorm. However, with all the buttons on this watch, I'd prefer to keep it dry. The calculator works and is convenient to have on hand (or wrist). You can expect 5 years of battery life with this watch. The Casio Calculator watch itself works well, but has a few drawbacks. First, the numerals and markings on the calculator keypad are small. I need to use a a magnifier or reading glasses to see the numerals and functions. Second, this watch does not have the same button navigation pattern of most watches so there is a slight learning curve. Third, I was unable to find any light to illuminate the face of this watch at night.

While this Casio Classic Calculator and Calendar Watch is perfectly practical, the main reason to own this watch is nostalgia. When the digital watch first arrived on the scene in the 1970s, it was truly a marvel. It evolved from the LED digital watch to the LCD digital watch and then to the calculator watch. When the calculator watch was introduced, it was truly a marvel. However, the features of today's more expensive digital watches far surpass this humble Casio that sells for $19 at Walmart. You can get watches like the Casio Pathfinder Hunting Timer that tell you when to go hunting or fishing. Other watches provide compasses, altimeters, and Global Positioning System (GPS) functionality. But, all those wonders started with the calculator watch. For that reason alone, this Casio Calculator Watch is a worthy addition to any watch collection.

How Can the PC Muscle Enhance Male Sexual Performance?

April 4, 2021
How Can the PC Muscle Enhance Male Sexual Performance

The PC muscle is the muscle you contract when you need to stop urinating. It is also the muscle that pushes semen through the penis during ejaculation. According to, the editor of, "The PC muscle is the key to penile reformation. It's your ticket to enhanced sexual performance."

Premature Ejaculation

Voluntary contractions of the PC muscle can help prevent premature ejaculation. If you develop your PC muscle with exercise, your sexual stamina will increase dramatically.

Kegel Exercises

Kegel Exercises

Kegel exercises are the best way to develop and control your PC muscle. A Kegel exercise is simply contracting and releasing your PC muscle in small repetitions just like any other type of exercise.


As with all exercises, you should never overwork your PC muscle. Pace yourself when exercising. Straining your PC muscle can cause severe urination and bladder problems.

Other Benefits

A strong PC muscle also helps promote stronger erections and can be used to help treat erectile dysfunction. Control of your PC muscle also helps you experience stronger, longer-lasting and more frequent orgasms.


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