THE POWER OF KEGEL EXCERCISES IN TONING THE VAGINA MUSCLES



Kegels are exercises you can do to strengthen your pelvic floor muscles – the muscles that support your urethra, bladder, uterus, and rectum. The exercises are named after Arnold Kegel, a gynecologist who recommended them back in the 1940s to help women with urinary incontinence, or diminished bladder control, which can happen after childbirth.If you're not already doing Kegel exercises, start them now. Strengthening your pelvic floor muscles may help prevent or treat urinary stress incontinence, a problem that affects up to 70 percent of women during or after pregnancy. Kegel exercises may also help reduce the risk of anal incontinence.

Because Kegels improve circulation to your rectal and vaginal area, they may help keep hemorrhoids at bay and possibly speed healing after an episiotomy or tear during childbirth. Finally, continuing to do Kegel exercises regularly after giving birth not only helps you maintain bladder control, it also improves the muscle tone of your vagina, making sex more enjoyable. Kegel excercise is not only for pregnant women, any lady can perform a kegel, it help strengthen the vaginal wall which is an added advantage when child birth is due

How do you perform a kegel exercise?
Find the right muscles. Try one of the following ways to find the right muscles to squeeze.
• Imagine that you are trying to stop passing gas. Squeeze the muscles you would use. If you sense a "pulling" feeling, you are squeezing the right muscles for pelvic exercises.
• Imagine that you are sitting on a marble and want to pick up the marble with your vagina. Imagine "sucking" the marble into your vagina.
• Lie down and put your finger inside your vagina. Squeeze as if you were trying to stop urine from coming out. If you feel tightness on your finger, you are squeezing the right pelvic muscles.

LOOSING WEIGHT NATURALLY WITH FRUITS AND VEGETABLES.

It is often said, it is easier to gain weight than loose it which if i may say and can attest to that, curbing ones eating habits is the hardest but yet most rewarding thing to do to maintain a healthy life style. Health is wealth and for you to achieve that state of physical and mental wellness, you should consider eating healthy. You are what you eat. Are you willing to stay off processed foods? Clear your cabinet off junk food, say a final goodbye to obesity? stay off fries, replace that red beef with lean meat and protein? eat in portions, replace that coke and pepsi with natural healthy extracted juice straight from the source? Are you willing to go on a diet plan? Are you willing to sweat your way out to a well sculpted body, toned muscles and that ideal weight you have always desired? I can assure you one thing “you are on the right path” .

The World's Healthiest Foods are NATURALLY colourful. The more colourful your meal, the greater likelihood you will receive a rich diversity of nutrients necessary for good health and vitality, they are not only rich, but are a delight to look at. Adding fruits and vegetables to your diet is an effective way to lose weight. When people think about losing weight, they often think about the foods they should remove from their diet, but adding fruits and vegetables, which are typically rich in fiber, is an effective weight loss technique. Many people shy away from adding fruits to their diets, because they believe that they are high in sugar and calories. While fruits do typically contain more calories than vegetables, they are still lower in calories than most other choices. You'll not only maintain your weight much easier if you eat more RAW fruits & veggies but you'll also lose weight much faster on a weight loss plan, eating more RAW fruits & veggies and here's another quick fact. Your body burns 16% more calories after you eat a meal that's mostly fruits & vegetables than if you ate a meal without any fruits or vegetables plus Fruits & vegetables high in vitamin C like Oranges, lemons & pineapples liquefy (or burn off) body fat so the fat can be easily flushed out of your body.

In conclusion, for you to get speedy weight loss results, exercise is one important factor we must consider to get back in shape. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chore. WATCH what you take in, you are what you eat.



RECIPE FOR MY FAVOURITE CHICKEN CURRY SAUCE.

If there is one thing i would never forget *smiles* my dad’s favourite delicacy  “chicken curry sauce”. I remember way back occasionally when my dad decides to give us a treat, we would all sit back, relax and watch him take over the kitchen. It thrilled me to see such joy and effort he squeezes out to make all of us happy, if there is one thing i am grateful for amongst other  things, is the fact that he taught me how to make this delicious dish. Yeah! You heard me right, an ex military officer with great culinary skills J #hardtocomeby#.

Long story short........ lemme share the recipe with you guys as well.... #ENJOY#

INGRDIENTS

·         Chicken

·         Spices (maggi chicken, curry, thyme, black pepper, garlic and ginger paste or powder)

·         Onions

·         Salt

·         Vegetable (carrot, spring onions, red pepper, green pepper, runner beans, tomatoes)

·         Irish potatoes

·         Multipurpose baking flour

How to prepare:

1.       Wash and de-feather any traces of feathers on your chicken because it could be a turn off noticing it from your already prepared sauce. After carefully washing it, salt it adequately, chop  your onions finely (preferably in cubes so it isn’t so noticeable, add your curry, thyme, black pepper,  peel the ginger and garlic and grate it into the chicken or if you have them in powder form you could also use it as substitute.  Now carefully work your fingers through the chicken making sure the spice goes round the chicken parts sparingly. Note: do not add water yet, cover the pot and keep in the fridge to marinate (to marinate means literally soaking a piece of chicken, meat or fish etc in a marinade, eg a type of sauce or mixture of spices, to give it flavour before cooking). This is usually done for a least a few hours or even overnight.

2.       Peel the potatoes, wash and boil with medium heat

3.       Bring the chicken out and boil as well with low heat and add water little by little after the chicken must have brought out its natural juice. Let the chicken boil for about thirty minutes till it is tender.

4.       Now it’s time to wash the vegetables, peel the outer part of the carrot, chop the carrots to whatever shape or size you so desire, chop the spring onions as well with the red pepper, green pepper, runner beans,  as for the tomatoes, you cut them out in fine circles.

5.       Now it time to throw in the vegetables except the tomatoes, let the vegetables cook for about five minutes

6.       Get your multipurpose flour, sieve it finely and measure two or more table spoons  depending  on how large your pot is, mix the flour with little water let it be smooth so you have to stir and break out any lumps in it, flour and water serves as a thickening agent for soups.

7.       Pour in the flour and water sauce into the pot and you would notice how thick the soup becomes, at this point you can put in the potatoes after cutting them in halves, the tomatoes comes in last because it is tender. Let it cook for about five minutes again then take it off the cooker.

8.       And now your sauce is ready, you can eat it with either spaghetti or rice.

BON APPETIT  

Seven Things You Need to Know About Your Vagina.

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Electric Neon- "The Latest Fashion Fab".

It’s time to flaunt your curvy figure with fashions latest trend, good bye colour block, color blocking has gone up a scale more in terms of pop and vibrancy with Neon’s being the new color of the season,. Bright, pastel, shocking, electrifying and subtle NEON is working in every form this year. From hot splush nail polishes ranging from electric  blue to aquamarine and hot electric pink and yellow,  chunky vintage accessories, killer platforms, bags …….. name it, do not be left out. Most of all, do not loose your passion for fashion.



Its official!!! Fabulous boutique holds its first ever yard sales in Abuja.

On the 9th and 10th June, at the 911 Mall, Maitama, you'll be able to get an amazing array of the kind of stuff you see in magazines...but at half the price you see in magazines (or even less).

DJ Blend will be spinning...wine from 'The Wine Shop', vodka mixes, cocktails, finger food and a nice VIP/ Bar area for you to chill and soak in the ambience.
You'll network with people and shop for 2 whole days...12 noon to 9pm...

Men, Women...boys, girls....ladies, gentlemen.....come and get something for you and something for someone special (or more) at affordable prices. yes!!! you hear right *pocketfriendly*.

Exotic underwear, jewellery, accessories, trendy dresses, tops and jackets, jeans,         t-shirts, casual shirts, shoes, name it, the list is endless...... all your fashion needs just a step away from you :-)

so, shop, shop and shop some more at the 1st ever official garage sales in Abuja

Wanna know why you should notmiss this opportuniity *winks*

1. You get a minimum of 50% discount. That means that you can get up
to 60%, 70% and even more in discounts.

2. The more you shop, the more your chances of getting a discount on a
wedding dress. The beautiful thing is that the discount card you will
get is Valid for 2years and is renewable.This means that if you get a
discount card and you decide to get married within 2 years or even
after that, you can get your wedding dress (or a wedding dress for
your wife-to-be) (or even give out a wedding dress to support the
union of a friend, a sibling, an in-law...anybody), at a discount. The
amount of discount you get on the wedding dresses depends on the value
of your purchase.

3. The will be great music, playing all day long, courtesy DJ Blend.

4. The Wine Shop will also have drinks out for sale at a discount.

5. There will be finger foods, cocktails, vodka mixes and plenty to
eat and drink with a nice cozzy VIP section and Bar where you can just
sit and chill while you decide what to buy.

6. Have I mentioned that the sale is for boys and girls; men and
women; ladies and gentlemen? Well, it is.

7. You get 2 whole days of this shopping extravaganza...9th and 10th June 2012.

8. You get 9 hours, everyday...12 noon to 9pm on both days...to shop
till you drop

brought to you by Fabulous Boutique



ASA, LAURYN HILL, CELINE DION ARE MY GREATEST INFLUENCE SAYS AFRO-FUSION POP QUEEN PAMELA

The Nigerian music keeps emerging, and with it, a crop of talents who have been able to combine academics well with their passion. Names that readily pop to mind when we discuss this topic are artistes like EldeeTheDon, Sound Sultan, Banky W, Naeto C, Cobhams Asuquo and others. The music industry is a blinding cluster that takes a discerning mind to spot real talents who have been able to do well while combining their passion point and academic. Today Akin Alaka and Motunrayo Reis-Alade interviewed a budding lawyer and an eclectic Afro-pop fusion singer, Pamela. Below is the excerpt. Enjoy.

MOTUNRAYO: Okay here we go. I have listened to a leak of your single, Sangalo, comes to mind is the powerful voice, lots of range. It’s packed with lots of energy and verve...who is Ego?


PAMELA: My full names ar Pamela Ego Johnny Abii .......Am the 1st child of my parents. I have three siblings. Graduated from the University of Imo State where I studied Law. And now waiting on Law school coming soon...Now school aside, I am a musician... Spontaneous to different genre of music (laughs) I don't rap.

AKIN: How long have you been doing music professionally and how did you get into music?

PAMELA: Ahhh…about 2 years now…I have been singing professionally for two years. I come from a family where music is loved greatly; I had that music vibe since I was a kid. And it’s been growing ever since. I love music it’s like I breathe music (Laughs). I didn't learn to sing, it’s given, you know God gave me…it is a must developed skill.

MOTUNRAYO: You didn't tell us anything about your background, when and where you were born...

PAMELA: (Smiles warmly at the interviewers) Ok... I’m from Ezinihitte Mbaise in Imo state; the land of hope. I was born in Lagos state and still live in Lagos. I’m in my early twenties. I studied at Imo state University, I studied law. I will be going to Law school in April this year. (Smiles brightly).

AKIN: Abii sounds like a Cross Riverian name...

PAMELA: Am very Imo state

MOTUNRAYO: What kind of musical instrument do you play? Why do you like it?

PAMELA: I play the guitar...still improving on it though. I have one; I love it because I know learning it would help me write faster and better

AKIN: What do you consider your greatest asset as a musician? And what are you doing to hone that skill?

PAMELA: My greatest strength is my vocal ability. I’m easily identifiable, I love creating melodies, and in fact I create melody to every note that comes to my head. I have people I work with...they are very good at directing and showing me where to improve more on...

MOTUNRAYO: Who are your sources of influence and why do you consider them at all?

PAMELA: My greatest source of influence are Celine Dion, Erica Badu, Lauren Hill, our Own Asa; I love these people because they love music and they have a passion for the art that surround music irrespective of the challenges and the setbacks or the general acceptability or otherwise of their craft. I see me in that platform, as much as I want to deliver good music, to be trendy and lots more, I love the art surrounding music and I have a passion for music.


MOTUNRAYO: So what are your plans for your art and what should your fans expect from you soon?

PAMELA: Aaah...I am creating the ability through my music where we youths, elders and fans can express themselves through whatever profession we chose...And let's all remember anything we love that's positive and contributing to our society is a profession. We shouldn't let the negative tell us differently. We are all wonderful as long as we create positive influence...all of us. My fans should expect good messages, sensational songs and... Sangalo would be out soon and many more...

AKIN: Thank you for your time...it's been wonderful having you

PAMELA: You most welcome!