My First #NurseMike Vlog (video blog)!

Hi friends! I just thought I’d try something a little different today. It’s out of appreciation really. 

Thanks so much for checking out my blogs, connecting with me and “liking” and “sharing”. Enjoy the quick video!  

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5 Morning Habits That Will Change Your Life

If you’re like me, mornings are no bueno! Well, they use to be. My morning routine use to go like this (let me know if this sounds familiar); Iphone alarm goes off and I refuse to get up until I hit snooze at least 3 times. After I will myself to consciousness, I stumble out of bed in a hurry to get to the shower, depending on whether or not I hit snooze one too many times. In a mad dash I barely dry off before I start jumping into my clothes. I get all buttoned up and tucked in before I remember to put on my deoderant (this has happened too many times to mention). I fly down the stairs and pray I remembered to set the timer on the Keurig…I didn’t. I then throw on my shoes and I’m out the door. WHEW! Just made it!

So, for how many of you does this ring true? If so, I am about to set you free! I can’t remember a time in my life I was really a “morning” person. It wasn’t until I became an entrepreneur that I was introduced to principles of success and personal development that has by now completely transformed not only how I see life, but how I live life. Those two topics alone have been a game-changer for me. Today, I enjoy playing the role of “change agent” for so many people out there trying to take their lives to the next level.

It’s my goal in writing this today to help those out there who would love to take control of their mornings. I had always heard about those people who get up at the butt-crack of dawn and calmly cruise their mornings with ease, I envied those people. I wanted to have that, but in the epic “battle of the bed” I always lost until…

  1. REST-First things first. You can’t have a great morning without a great night’s rest. THIS is the MOST IMPORTANT HABIT (even though its not exactly a morning habit)you can create for yourself-getting t
    o bed early. There is volumes of information published on the importance of sleep. The 3 R’s (Rest, Recovery, Rejuvenation) that you get from a good 7 hours of sleep will do more for you than anything else in this blog, but is also the cornerstone of the following habits. By the way, going to bed early for me is 10:00pm.
  2. WAKE UP EARLY. I cannot say enough
    about the importance of waking up early. Robin Sharma, Leadership Expert, Author and former Litigation Attorney, goes into great depth as to why getting up at 5am will change your life. He states that when you get up at 5am your focus is at its peak, more so than any other time throughout your day. He also claims that it is an enormous psychological win to be a part of the 5am club. Your energy is up, your focus is high, your creativity is at its best AND when it comes to your work, YOU have the advantage. You have differentiated yourself from the masses of people who are living their lives as victims of circumstance. I hope I’ve convinced you how important it is to make it a habit of getting up early.
  3. WATERBefore you have that first cup of coffee, drink 2 full glasses of the good stuff. You have just been asleep for 7 hours and your body is SCREAMING for some water. In the morninfaucet-runninggs your body is dehydrated and drinking a couple of cups of coffee is just going to make matters worse. Those first 2 glasses of water does so much. First, it fires up your metabolism which means what? WEIGHT LOSS! Second, it will help flush your body of toxins. Third, it keeps you regular and relieves constipation. Last but not least, drinking water first thing in the morning balances your lymph system which aids in immune function.
  4. MORNING MEDITATION/PRAYER-I enjoy my quiet time in the morning. We have four boys, 2 of those are like 2 tornadoes zipping throughout the house while awake. This quiet time in prayer in the morning, before anyone wakes upphotodune-5641418-morning-meditation-m allows me to focus myself and my attention to God. It is so easy to allow the stress and frustrations of the day take over my mind. When I miss out on this time, my whole day is different. If we focus on all the things that stress us out in the world, we can lose our minds, and often times people do! Instead, I prefer to follow the Bible’s instruction and cast my cares to the Lord. Arianna Huffington, multi-millionaire and founder of Huffington Post feels so strongly about meditation
    and prayer time she enco
    urages it to her staff and even offers classes at work.
  5. EXERCISEAs an ICU Nurse, I have seen the result of a life lived without taking health seriously. These days we are living longer than ever before, but what does it matter if only half our body’s work or we’re confined to a bed for the rest of our days? The American HeartAssociation recommends we get 30 minutes of physical activity 5 days a week. If you’re like I was before I began working less (Thank God for USANA), then you probably find it difficult to fit in a gym session anywhere in your day. However, if you follow the previous 4 habits, you should be able to fit in 30 minutes of a brisk walk in the morning. If it’s too cold outside, then climb your stairs slowly for 30 minutes. I’ve done both of these and they both get the heart pumping. You will feel SO MUCH BETTER afterwards.

Well, that’s it! These habits aren’t going to happen over night. It takes time to develop a habit. A great tip is to first start with going to bed early. Then one at a time, implement the other habits. As Robin Sharma said, “Change is HARD at the beginning, MESSY in the middle, and GORGEOUS in the end!”

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Headed to the ER? Don’t make this costly mistake…


As an ER/Trauma RN I’ve seen a lot of death and dismemberment. I’ve also seen many people come into the emergency room for little cuts and scrapes or the occasional cough and cold.

These days big things are happening within the healthcare industry. A massive shift is taking place, which has emergency rooms all over the U.S. overflowing with patients 24 hours a day.  This is due partly from an increased number of people on governmental assistance these days and are required to pay less than $5 out of pocket to visit the emergency room.  Combine that with the aging “Baby Boomer” population, which if I remember correctly 10,000 of them turn 65 years of age EACH DAY since June of 2011.

For these reasons and many others there has been enormous growth in “Stand Alone” emergency rooms and the “Urgent Care” Centers. These two establishments, which appear seemingly similar for those not in the know, are very different and serve two very different patient needs and demographics. Knowing just this little piece of information can save the patient THOUSANDS of dollars unnecessarily spent.

A few months back I had the opportunity to work at a “Stand Alone” emergency room for a friend of mine. It was pretty great! The pace was a little slower than I was used to, but a nice change. A patient came in to the “Stand Alone” complaining of a sore throat and cough. We took care of her, got her feeling better and the patient was discharged. Not much later we all heard a commotion coming from the discharge clerk’s desk. Apparently, the patient had no health insurance and expected to pay a clinic fee of approximately $75 dollars, when in fact she was charged a whopping  $865 for her treatment. She had assumed the “Stand Alone” was the same as an “Urgent Care” Center, which charges FAR LESS than an emergency room visit. Needless to say, she was extremely disappointed (It pays to be educated on this).

Many insurance companies urge policyholders to seek medical attention at an Urgent Care Center instead of an emergency room FIRST if they feel they won’t need to be admitted to the hospital. However, many policyholders don’t know this because they don’t know to look or have forgotten. Furthermore, many insurance providers require a pretty hefty co-pay upon discharge from an emergency room that is waved if you have to be admitted to the emergency room. This co-pay has a much higher price tag than most urgent care visits do. This being said, I’d encourage you to check your provider for this info.

urgent-vs-er
                                    Situations to Consider

So, if you find yourself needing medical attention and you are looking for an urgent care, rather an emergency room, be sure to ask before you register. In an emergency room you would be surprised how many costs you can accrue even before seeing the physician!   The mistaken choice can be a costly choice, and we all like to avoid spending money unnecessarily. 🙂

Well, that’s it! My hope for you in reading this is that you become educated and that you are equipped to make the right decision, the less costly decision if an acute medical emergency arises. I hope this has been helpful. If you feel this post has provided value, please like and share. I think if we all do our part in doing what we can to help others, it helps us all. Thanks so much!


Disclosure Statement: Michael Ward is a Critical Care Registered Nurse and Wellness Consultant. He works directly with USANA Health Sciences as a brand ambassador after having an amazing product experience, specifically with the joint health product, Procosa which you can get here. Because USANA uses word of mouth advertising and relationship marketing ONLY, Michael decided to partner with them to get these amazing products out to people he cares about and that need them. You may have heard of USANA through many of the 750+ olympic and pro athletes that use their products or perhaps you have seen top USANA scientists on the Emmy Award-Winning daytime talk show the “Dr Oz Show”.

If you’d like to learn more about USANA’s award winning health products or would like to learn how to work with Michael and earn a supplemental income bringing value to others helping them to live a more healthy lifestyle, connect here.

Your poo is telling you something. Are you paying attention?


They are finding out more and more every day about our gut. Did you know that it was recently discovered that there are more neuro-synaptic connections within our gut than our brain?! Pretty incredible, right? AND that many processes in our bodies won’t work too well without optimal digestive health?

Things like depression, weight-loss, energy levels, and even immune function can all be negatively impacted with poor digestive health. It’s all in the medical literature. Which is why it is SO important to take care of that gut.

One of the best things you can do so you’ll know how your gut is performing is to “ANALYZE the outcome” if you know what I mean.😉😉 Here’s s great little info graphic that will give you all the stink on what to look for when you view your poo.

Lastly, it’s VERY important that you eat the right stuff. Plenty of fiber, 12-20 GMs per day, is sure to make a big impact on your gut health. Also, things like digestive enzymes and probiotics will get certainly provide an added benefit. Did you know that although our bodies are made up of TRILLIONS of cells there is still 10 bacteria in our gut for every 1 cell in our bodies! This means we should DEFINITELY eat better, but also fortify our intestinal tract with good bacteria found in probiotics.

I hope this helps guys. The latest research on digestion and the microbiome is truly incredible. I encourage you to check it out, ESPECIALLY if you are having crazy health issues or symptoms you just can’t seem to pinpoint. You might just need a little gut check.

I have trusted my digestive health over the last 5 years to the leader in cellular nutrition, USANA Health Sciences. They have a complete digestive health line that I cannot say enough good things about. For some information, just click the photo below.

Complete Digestive Support

If this has been helpful to you, please share this via social media. It’s my biggest goal to help people live their best life. Once your health is gone, nothing else matters. Join me to become an advocate for optimal health and let’s make a difference together. 😊

Just a little sneak peek into an upcoming “Smart” food line…

MySmart FoodsHey guys! I’ve been privy to a new food line for 2 weeks now and I AM IMPRESSED! So impressed I’ve decided to give my readers a little sneak peek on the upcoming launch of the new MySmart foods by USANA Health Sciences at the end of this year. You could say I have “the inside scoop”. Oh man that was horrible. 🙂

Are you into bulking up? Trimming down? Maintaining a health weight or a healthy lifestyle perhaps? Meal prepping? MySmart Foods are the ultimate in personalized and customized nutritional foods and meal replacements that has been easy for me to implement in my meal prepping and has lead to some very noticeable gains over the past 2 weeks.

The first thing that catches my eye is the bright crisp packaging. Looks great! However what I love most about the MySmart food line is the taste! Oh man, there are so many different flavors that you are bound to find a few you love. If you’d rather not include a MySmart Flavor packet to your protein shake, you can go without and mix in fruit or whatever you prefer. I’ve done both.

Let’s get personal. Some people like Soy (from a health professional’s perspective there is a lot of mis-information on soy out there), some people like whey, and some people would rather a plant-based protein source. Well USANA has them all and you can choose which one you would like to start with. If you’d like additional protein (more than 18GMs) they’ve got you covered with a protein booster, 10 extra GMs per serving. If you need more fiber, they have a fiber booster! Any way you want it, you got it. The MySmart foods are Low-Glycemic and will not spike your insulin levels and will break down slower and over a long period of time leaving you fuller longer.

Let’s talk flavors. USANA MySmart Foods offer a variety of flavors: Orange Cream (my favorite), Chocolate, Peach Mango, Banana, Vanilla, and Cappuccino. These flavor packets are awesome! Talk about personalization. Which one do you think you’d like?

Did I mention they have protein/nutrition bars to go with them? You have your choice of Coconut Cashew (AWESOME), Peanut Butter, and Dark Chocolate. As I’ve said, its a complete healthy and smart food line offering a 100% what’s on the label is in the product guarantee.

The worst part about it is that it doesn’t come out until December 2015. Sooooo, unfortunately you have to wait on it. Until then I’ll keep sampling though…for you guys. Hey, I wouldn’t want to promote anything I don’t believe in! 😉 😉 I’ll keep everyone posted on the roll out date. Be watching for some promotions I’ll be posting. Until then think GAINS!!!

Thanks for taking the time to read my blog! If I’ve given some value, please like and share this post. My hope is to make an impact in a good way. 🙂


Disclosure Statement: Michael Ward is a Registered Nurse and Wellness Consultant. He works directly with USANA Health Sciences as a brand ambassador after having an amazing product experience, specifically with the joint health product, Procosa which you can get here. Because USANA uses word of mouth advertising and relationship marketing ONLY, Michael decided to partner with them to get these amazing products out to people he cares about and that need them. You may have heard of USANA through many of the 750+ olympic and pro athletes that use their products or perhaps you have seen top USANA scientists on the Emmy Award-Winning daytime talk show the “Dr Oz Show”.

My 10 MOST Favorite Entrepreneurial Quotes;

Everyone loves a good quote, right? I know I do. However, I really never gave them much attention until I became an entrepreneur. Now, I find myself posting quotes I run across to my social media feeds all the time! I do this because I often find them to be motivational and inspirational. It’s kind of like a good song you cimagesonnect with when you find yourself in a particular mood or situation. Plus, when you run across a great quote, don’t you want to share it with the world?

So I’ve compiled a rather large list of quotes that I’ve found throughout the years and have it in the “notes” app on my iphone (I was going through the “notes” app when I thought about today’s blog). I’ve then narrowed down my Top 10 that I think you guys will really connect with, especially if you’re an entrepreneur. If you’re not, no worries, you’ll still love’em! 🙂

Here we go:

1.“Far better it is to dare mighty things, to win glorious triumphs even though checkered by failure, than to rank with those poor spirits who neither enjoy nor suffer much because they live in that gray twilight that knows neither victory nor defeat.”     –Theodore Roosevelt

2.”I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”                                   —
Michael Jordan

3.”Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails.  Explore, Dream, Discover.”                     —Mark Twain

4.”The best revenge is massive success.” –Frank Sinatra

5.” Ask and it will be given to you; search, and you will find; knock and the door will be opened for you.” –Jesus THE Christ

6.”Build your own dreams, or someone else will hire you to build theirs.” –Farrah Gray

7.”If you do what you’ve always done, you’ll get what you’ve always gotten.” –Tony Robbins

8.”Nothing is impossible, the word itself says, “I’m possible!” –Audrey Hepburn

9.”If you can dream it, you can achieve it.” –Zig Ziglar

10.”Success is the sum of small efforts, repeated day-in and day-out. -Robert Collier

Thanks for taking the time to read my blog! I hope I’ve added some value and you enjoyed it. Please take a second to “Like” and “Share” if you believe this would inspire. ALSO, type in your favorite quote into the comment box below. Thanks!

Are you food prepping? It’s easier than you think! Here are 5 helpful tips for the newbie…

Have you seen the latest health craze-food prepping? It is sweeping the health and fitness crowd by storm! It’s actually an incredible idea and can be both very effective if you want to lose weight, bulk up, save a whole lot of time AND save a whole lot of money! If you do it right you can really see some SERIOUS gains.

So, because I’ve been prepping now for about 60 days, I felt that I should share some of the things I’ve run across good and bad and give you guys some helpful tips that will help you get started!

  1. Buy a scale-The reason this is important is because you want to have precise measurements when separating out your food. Counting your macro-nutrients is VERY important to achieving your fitness goals, whether you’re plan is to bulk up or trim down or even just to maintain. Here’s a great scale and the one my wife, Melle, chose for us.
  2. Pick a Day-Find a day during your week that is the slowest. Sundays usually work for most. The reason it’s important to pick a day where you have a lot of time is because it takes A LOT of time to prepare all this great food!
  3. Purchase food the day of-If you purchase the food the day of the meal prep it is SO MUCH easier and convenient. You buy the food, you get home, and its already all out and ready to go, instead of you buying food one day, putting it ALL away and then pulling it all out on prep day.
  4. Find a Friend-It’s no secret that having an accountability partner will keep you focused. This is true with EVERYTHING and food prepping is no different. Find a friend that wants to food prep with you. They will not only keep you accountable but will also have a lot to add. They will have recipes that you may have not even thought about!
  5. Supplies-This part is really important. You can spend A LOT of money or you can spend a little bit of money. Nowadays you can actually buy disposable tupperware. We buy ours at Walmart. To give you an idea, you can buy a 4 pack of the perfect size storage containers for under $3. Another necessity I highly recommend is a great food prep bag. Here is the one I chose. It’s very cool and it keeps the food just the right temperature AND it looks awesome (which I think is very important)!

Well, that’s it! I hope these little tips really help you when starting with your meal prepping journey. It’s a whole lot of fun and I must say, I have seen some SERIOUS gains since I started. I also notice that I stay away from junk food, because the only thing I eat throughout the day is what I put in my bag! :))

As always, thanks so much for taking the time to read this post. I value each of you and hope that I’ve been able to give each of you some value. If you have any meal prep tips to add, please post them below. I really think this is a great healthy practice that people everywhere can seriously benefit from. Oh, one more thing, please like and share this post on social media. I’m really excited to get my blog out there to those who are health conscious and are looking for some helpful and healthful information.

Thanks!

Is “Motivation” Useless? Are “Opportunities” Overrated?

I loved this post! Btw, never saw that Criminal Minds episode, but that is KARAZY!!! Anywho, great post. I would say it was a success. 😉 Thnx!

Kristen Lamb's Blog

Screen Shot 2015-05-04 at 12.04.50 PM

I hear all the time that “motivational stuff” is crap, that cheerleading is useless, that all those books and speeches are there simply to take our money. What is success? Well, I don’t believe that success is worth giving up everything. Life and love are more important than being the best. And, to an extent I will agree.

Motivational Stuff is Crap

I don’t know about you guys, but I love The Container Store. Every year I set my New Year’s Resolution and it always…always includes this phrase. “Be more organized.” This morning I was hunting for the cat food. I’d apparently hidden it from myself. In the bottom of my pantry I spotted one of those white-board weekly organizers…still in the WRAP.

*hides head in shame*

Exactly how well is that weekly organizer working for me tucked in the back of a pantry? Yes, The Container Store…

View original post 2,226 more words

Hello World! I heard about this NEW thing called BLOGGING?

  Hello world! I have been throwing around the idea of blogging for quite sometime now. I find myself scrolling through the FB newsfeed, you know what I mean, seeing all these blogs that come up; some completely absurd, others that are a little compelling but complete garbage half way through the post. Anyway, I have high hopes here. I understand I must stay consistent, right? My wife and I have started a blog called Espresso Yourself DFW”. This being said, I kind of get the whole blogging platform.

Well, I’m not one to start something and not finish. I’m also one that feels I have a lot of information that I should put out there in the blogosphere. There’s soooo many people that are needlessly suffering do to poor health and poor nutrition. I believe I can shed a little bit of light on some things that people aren’t going to get from their doctors. I must say here, my expertise is in CRITICAL CARE and ACUTE CARE, but I also have a wealth of knowledge on the topic of NUTRITION as well. I want to preface here also that ALL information will be backed up by a bibliographic index of double blind peer-reviewed clinical studies that were published in mainstream medical, health, and nutritional journals. I will also be posting the links to those articles so all can review the data (I love google scholar!)

I really hope to add a whole lot of value here for you all, especially to all of you who are suffering from chronic degenerative diseases; heart disease, cancer, stroke, Type II diabetes, respiratory diseases, etc. I will provide you with the very best information I have found to help you through your health situation.

I will also be posting a few times on the topic of entrepreneurship. It is through entrepreneurship and network marketing that I have found time and financial freedom. I feel that for all those people out there that are working paycheck to paycheck, have little to know retirement, are working dead end jobs, are part of the 52% of college graduates who are coming out of college and not getting jobs and have lost hope, network marketing offers a great opportunity for them to take control of their lives and create freedom they may otherwise never achieve.

Lastly, I will be posting some faith-based blogs, mainly Christian Apologetics. If YOU felt you had the cure for cancer, would you not stop at anything to tell those with cancer about it? I wouldn’t.

I hope you all will join me on this journey of discovery. It is my wish to help people live their lives to their very best ability. I appreciate all of you and look forward to connecting with you all. If you connect with any of my posts, please, like, follow, and share.

Thanks!