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Sweaters 101

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Sweaters
Sweaters

Time to cozy up with warm fuzzy sweaters this season. Everything you need to know about sweaters and how to wear them is right here! Let us begin :Read article

That Woman In the Mirror

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That Woman In the Mirror
That Woman In the Mirror

Honesty is the best policy, especially when it comes to being truthful with yourself. It’s fairly easy to acknowledge and smile at the woman in the mirror who has accomplished goals, helped others or done some other good thing. It’s a different story, however, when the woman staring back at you has fallen short. We’ve all fallen short of completing some goal. We’ve all failed others at some time or another. We’ve all failed ourselves. Perhaps you haven’t reached a point in your life or career that you believe you should have surmounted by now. None of these things are equivalent to the end of the world.Read article

Sick and Sipping: 9 Teas You Should Have in Your Home

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Teas You Should Have in Your Home
Teas You Should Have in Your Home

People have been using herbs for healing for thousands of years, but legend claims it wasn’t until 2737 B.C. that the Chinese began using herbs in tea for the taste and medicinal qualities. Even after so many years, people still use these herbs and teas to help heal, and it has become the second most consumed beverage worldwide after water. Check out these types of teas you should have in your home to provide medicinal benefits.Read article

Metabolism What is it and How Does it Work?

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What is Metabolism
What is Metabolism

Part One

The metabolism holds the key to our energy expenditure and weight loss. This is why the above questions (in the title) may be some of most important questions you can ask yourself when it comes to gaining knowledge and total mastery over your health and fitness… oh, and let’s not forget achieving our ideal bodyweight.Read article

Three Factual Tips about Dating and Marriage Women

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Tips about Dating and Marriage Women
Tips about Dating and Marriage Women

If you are facing difficulties in attracting women to respond to your dating profile or you simply don’t have enough knowledge about the working of these online dating websites then read this article as the tips discussed will help you in setting up a better profile of yourself.Read article

How Yoga Can Help Improve Sex

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How Yoga Can Help Improve Sex
How Yoga Can Help Improve Sex

Sex is not just physical, it’s mental. If you’re not in the state of mind to have great sex, you won’t. You’re thinking, wait a minute! Yoga and sex? Yes. Yoga is not just a great way to relieve stress, stretch your body and learn relaxation and meditation techniques, it’s great for sex too!Read article

To Stay or Go

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To Stay with child or Go
To Stay or Go

The debate surrounding whether mothers should stay home with her child(ren) continues at the same fevered pitch it’s roared at for years. As a matter-of-fact, the intensity of the discussion has increased in many aspects.Read article

Winter-shield your skin this Holiday season

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Winter-shield your skin this Holiday season
Winter-shield your skin this Holiday season

Christmas and New year are round the corner and the holiday gatherings have begun. As the ‘to-do’ list grows; it becomes all the more important to stop, take a moment and look at your skin! Harsh Winter spares no one’s skin, even the best gift givers among us. Here is more on how to Winter-shield your skin this Holiday season;Read article

An introductory guide to Kegel exercises for women

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Kegel exercises

Kegel exercises for womenA how to guide- Kegel Exercises

Some of you may have heard of Kegel exercises– the contracting and relaxing of the pelvic floor muscles- being a great way to boost your sex life. Kegel exercises can also work really well in terms of bladder control. Research shows that up to 70% of women with stress incontinence who regularly exercised their pelvic floor had significant improvement in bladder control.

Gynecologist Arnold Kegel, MD, invented them in 1948. Kegel exercises are not as easy as some may believe. Over half of women that suffer from urinary incontinence have difficulty contracting their pelvic floor muscles and many women use kegel balls to aid in their workout.

Try these tips to guarantee your pelvic floor muscles get the full benefit from Kegel exercises.

What’s the right way to do Kegels?

To identify the correct feeling in the muscles you are trying to contract, attempt to stop urination mid-stream.

Imagine squeezing a grape with your vagina.

Use a hand mirror to perfect your form. If done correctly you should notice your perineum contract with each rep.

Start out by trying to hold contractions for 4 seconds, then relax for 4 seconds and repeat this cycle a couple of times throughout the day. You should aim to work your way up to ten second reps over time.

What if I need help?

If you are unsure that you are getting the most from Kegel exercises, contact your doctor or book an appointment with a pelvic floor physical therapist, for women who have trouble in isolating their pelvic floor muscles, physical therapy can make a vast improvement on this. By seeing a specialist you can be prescribed a personalized program to improve your pelvic floor muscles over time.

Think of it like a personal trainer in the gym, they progress with their clients and aim for higher reps and length as the client gets stronger. Kegel exercises should be tackled in the same way. Start out with 3 to 4 second reps then gradually increase to ten second reps.

Your pelvic floor muscles affect your legs and abs. Once you have learned to isolate and contract your pelvic floor you should try introducing core strength exercises. If your core is not up to scratch, then your pelvic muscles are at risk of being over worked.

How to know if my Kegels are working?

Your gynecologist/urologist or pelvic floor physical therapist may suggest biofeedback, a probe is inserted into the vagina or rectum to monitor pelvic floor activity when you relax and contract your pelvic floor muscles. This procedure can help identify any problems in muscle contractions.

You can practice every day at home, or at work, literally anywhere. By making Kegel exercises part of your daily routine you will see continued and prolonged benefits over time.