Kegel Exercise – Use It Or Lose It

Arnold Henry Kegel, an American gynecologist invented the kegel exercises. It is used to strengthen the pubococcygeus muscles that make up the pelvic floor. These muscles support pelvic organs such as bladder, urethra, uterus and bowel.

Why should Women Do Kegel Exercises?

Some of the factors such as pregnancy, childbirth, pelvic surgery, being overweight and normal effects of aging can result in weakening of pelvic floor muscles. When these pelvic floor muscles weaken, the chances are more that pelvic organs may bulge out of your pelvic part and such disorder is known as uterine prolapse. Uterine prolapse occurs when the uterus sags or slips from its normal position and into the birth canal.

When pelvic organ prolapse occurs, it will contribute to leakage of urine or feces. It is necessary to strengthen PC muscles by working out kegel exercise. If you do not get a regular “work out”, the PC muscles become weak and eventually leads to atrophy. This a common problem for menopausal women due to lack of estrogen hormone. This means “Use or Lose it” Phenomenon.

How Does Kegel Exercise Helps You?

When you do kegel exercise regularly can help reduce the risk of urinary incontinence and fecal incontinence. Kegel exercises can also aid in the prevention and treatment of pelvic organ prolapse.

Kegel exercises are commonly recommended for pregnant women to strengthen the pelvic floor in preparation for the later stages of pregnancy and childbirth.

How to do Kegel exercises?

The beauty of kegel exercises is that they can be done anywhere at any time. You don’t need to go gym or use any gym equipment and you won’t even get a sweat. Only you and your PC muscles know that you are doing kegel exercise.

While doing kegel exercise initially you have to find PC muscles. You can perform the kegel exercises, while you are urinating. You just need to stop your midstream urine flow for about 20 to 30 seconds and then release, this you can do three times a day. Even when you are not urinating, think like you are just urinating by squeezing your PC muscle.

If people find doing kegel exercise difficult, then they will shift to use of kegel exercisers. Some of the kegel exercisers are kegel balls like luna beads, kegel weights etc. But before using such exercisers, it is necessary to know how to use luna beads and other exercisers and, you can browse the web to get an idea. The same result you will get through kegel exercisers.

When you are doing kegel exercise or using kegel exercisers correctly, you can able to tighten birth canal as well as pelvic floor muscles. Thus, do regularly kegel exercise to stay healthy.

Malaysia Travel Tips

Malaysia is a major tourist destination in Asia attracting the tourists around the world for its spectacular standards for services provided to visitors and impressive places. In Malaysia tourist will be astonished by the hospitality offered by the Malaysian peoples. Malaysia is a fascinating country, modern yet collaborated with old traditions and culture. Even though the country is fast forwarding with the modernization, citizens of Malaysia are carrying cultures and traditions among them. Just like other Asian countries Malaysia is exhibits Great values, tradition and culture. Malaysia is a combination of three great oldest civilizations – Malay, Chinese and Indian.

malaysia travel guide kuala lumpurMalaysia is very popular for its beaches with crystal water and sparkling sand, many marine parks where in many aquatic species like moray eels, clown fish, black tip sharks are found in profusion. Taman Negara is one of the World’s oldest rain forest and it is a well known World Heritage Site. There are yet more rain forests situated at the various parts of the country which are considered as National Parks which are worth watching. Bako National Park is more beautiful than Taman Negara where you can find a beaches and waterfall in between some spots.

Kuala Lumpur is the capital city of Malaysia and it is a home for World’s tallest twin building “Petronas Twin Towers”. If one is not afraid of heights can enjoy the view of the city from the bridge that connects the twin towers. There are several tourist spots in the city including House of Parliament, Mosques, World trade center, Dataran Medeka and various numbers of shopping malls and small bazaars to enjoy the shopping. For nature lovers and adventures lovers there are places like Sabah and Sarawak to explore and have fun. Langkawi, Tioman and Pangkor are most renowned Islands in Malaysia. Penang is an island famous for its history, beaches and mixture of cultures. When it comes for entertainment Malaysia as not betrayed encouraging it. They have many online gaming websites like 7luck88 which enables the visitors to have more fun during their trip, and the happening night life is another splendid time one can enjoy.

Another great thing about the Malaysia is, it is one of the top country recognized for its great hospitality for tourists. To experience the True Asia, Malaysia is a best destination which is not only famous for culture and tradition, tourism and monuments but also famous for its splendid night life, amazing mouthwatering cuisines and an enormous number of shopping streets. It as something to offer for everyone. So, if you want a break from all your busy schedule Malaysia is a perfect place for your vacation.

How Safe Backpacks Help During Travel?

Most important item for a safe travel is Safe backpacks. It is one among the items that will help you have a successful trip. The trip may end up being a painful one if one chooses the wrong backpack. These safe backpacks not only make your trip and appearance the one that gets people’s attention to say how good, elegant and smart it is, then for sure, one is not making a mistake by choosing the backpack from These backpacks are smart, light weight, comfortable and portable. For frequent travelers, it is always best to carry something that is light and able to keep stuffs in the bag safe and has many other functions that is resourceful.

how anti theft backpack work

Whenever one is talking about versatile features, the brand name itself talks about its durability and quality. While talking about quality backpacks, Topantitheftbackpacks will never let down any of its customers it terms of quality. Below are the key features to look for while buying a safe back pack:


These will help to fasten and secure. The straps should be sturdy and firm so that the weight spreads all over the body and does not stress only one part of the body causing discomfort. Also, the straps should be comfortable around the shoulder too.


It always annoying to dig into the compartment and search for small valuable things that get lost in a single big compartment when you need them immediately. However, Topantitheftbackpacks has different compartments which one can keep valuables like laptop, ipad, headphones and sometimes can keep the documents which keep it safe and easily. It also has hidden pockets where you can keep small valuables like jewellery or extra cash and avoid any kind of theft.


Waterproof backpacks will help to save the valuables from getting wet if caught in rain or if it falls in water by mistake. The material used for this backpack should be of good quality which is thick yet lightweight material that keeps the belongings from getting wet when caught in rain. It also dries quickly.

USB Charging Port:

This feature helps to blend art and technology to improve the travel experience. This helps to charge the phone without plugging in the cable into the usb port. One can take advantage of this feature and charge the devices on the move, while traveling.

Passion on Your Plate: Aphrodisiac Foods

Sensual romanceIn numerous fascinating legends and tales the power of certain foods to act as love potions are highlighted clearly.

Expansive cultures across the world, embrace these foods that trigger more than one sense. Their specific combinations of scent, texture, taste and appearance act collectively to spark arousal and boost sensual pleasure.

Ancient Sanskrit texts, are considered by many to be the ultimate authority on seduction and the finer points of lovemaking. There are many foods that include aphrodisiacs whose nutritional properties help boost intimacy and drive passion.


The connection with chocolates is not only with valentines but with romance and seduction has deeper roots because of its chemical composition. Cocoa, an essential component of chocolate, contains a naturally occurring compound called phenylethylamine, a chemical that reaches peak levels in the brain during sensual act. Consuming Cocoa also triggers the release of endorphins, the chemical which gives the “feel good” effect to the body.


Pomegranate is known as the all-time symbol of fertility. Persephone, the Greek Goddess associated with spring, blooming crops and fertility, was unable to resist the pomegranate offered to her while she was held captive in the underworld by the god Hades. Pomegranate seeds, dusted with sugar, are still served at Chinese weddings to ensure fertility.


The state of heightened sensuality is often achieved through multisensory experiences and the power of aphrodisiac foods isn’t limited to their taste. Oysters are known as a staple diet in the erotic pantry as they contain nutrients essential to boosting a sluggish thyroid, helping to drive passion.

In most of the cultures, it is considered as the super food. In addition to their high protein and low fat content, oysters are also loaded with zinc, a key mineral for increasing blood flow, a very necessary part of sensual arousal.

There are 100% natural herbs supplements that is available in market nowadays, that help increase passion. To know more of herbal aphrodisiac, check my article on herbal aphrodisiac for women.

These herbs work to solve a number of problems that may inhibit passion, including hormonal imbalances and dryness.


2 Photo Contests to Join and Challenge Yourself

Anyone can take photos. However, to some extent, people need to be able to see it in order for it to be validated as a “good photo”.

At GOHHA, we believe that one good way to get your photos out there is to join photography contests. This way, a group of experts can take a look at your photo. Most often, the work of finalists will already be shown to a great number of people. It is also a good way to get your name out there.

Atop of everything, most if not all photography contests have cash prizes!

Without further ado, here are three photo contests that you can join to get your name out there and for you to challenge yourself.

Travel Photographer of the Year

This photography contest is very prestigious. In fact, it may be the only one that rivals the prestige and importance of similar competitions that National Geographic puts up.

The Travel Photographer of the Year contest has been going on for 15 years. In it, photographers compete in a variety of topics and subjects. One category of note in this year’s contest is the photo portfolio category consisting of eight photos. This will really give photographers a chance to show what they got.

The deadline for entries is on October 1, with an entry of 8 to 15 Euros, depending on what category you join.

If you win, you’ll have the chance to take home anywhere from 250 to 4000 Euros. Prizes also include Fujifilm professional camera lenses, Hurtigruten voyages, and a membership to the Royal Photographic Society.

The International Color Awards

This photography contest is on its 12th year. It recognizes photographers whose work has done amazing things in the field of color photography.

Professionals will need to pay $35 for a single image entry, and amateur need to pay just about $30.

The prize for photographer of the year is $1500. The contest ends on October 2018.

This contest is interesting to join as it is very specific in what kind of genre it has. There are also numerous ways to win prizes too.

There are so many more photography contests in 2018 and 2019 left. Take your best photos and enter them.

2 Amazing Camera Phones for Photography

Photography has come a long way. Back then, when cameras were first invented, only a handful of people had been able to own, much less even see one.

Nowadays though, photography is a part of our everyday life. These past few years, cameras have been made more and more accessible with the advent of smart phones. Cameras are getting smaller, but resolution from these small beasts is getting better.

With so many smartphones out there, it would be hard to find out which phone would be the best one for photography.

The GOHHA team has you covered. Today, we’re talking about the two best smartphones of 2018 that you can use for photography. Let’s gets started.

Samsung’s Galaxy S9 Plus

State of the art. Top of the line. This is one of the best camera phones out there today.

Its features include an very bright f/1.5 to f/2.4 aperture lens. It has a 12 megapixel sensor and stabilizing photos is no problem with this phone with its installed optical image stabilization (IOS). It also boasts a second telephoto camera.

This is only the back camera though. The front camera is nothing to sneeze at too. It is 8 megapixels with an aperture lens of f/1.7 and auto focus (AF). This last particular feature is still pretty rare from smartphones nowadays.

The screen for this phone is quite sizable, at 6.2 inches. Moreover, it is fully HD.

For videos, it can capture high speed videos up to 960 frames per second. It also has the capability of capturing 4K video at 60 frames pers second.

Need more reason to get this phone? If its photography elements are not enough for you, it is also dust and waterproof. You can keep the phone under at least 1.5 meters of water for up to 30 minutes.

In short, this phone is beastly. A true juggernaut in the realm of camera phones.

Huawei’s Mate 10 Pro

In the line of Huawei’s smartphones, this is without a doubt the top of the line. Not only in terms of photography, but also as a smartphone.

To start, it features dual Leica cameras with an aperture lens of f/1.6. It has black and white processors, but also has a neural processing unit that speeds up the artificial intelligence features for the whole phone and its photography elements.

While its brand is not as established as Samsung, no one can deny the pedigree of its photographic elements.

The industry is continuously developing, and the list of smartphones with great photography tools is ever growing.

3 Best Blogs to Learn More About Graphic Design

Graphic design is an ever-evolving practice. It seems that even the juggernauts of the past and present have never really mastered their craft, as something new is always popping up.

As such, there will always be a need to keep up to date with current things happening. As the saying goes, the secret to mastering any field is to become a lifelong student.

One way to do this is to read a few blogs that will present you with important information that you can use in a number of facets.

Here are three of the best blogs that you should read in order to learn more about graphic design.

Article Valley

Article Valley is an interesting website that is generalist in nature. We describe the website as “generalist” because in this website, there are so many helpful articles that are being written and that you can learn from each day.

A key topic that they write about is how you can be more efficient in web design, particularly when it comes to cost.

The website has more than half a million authors already. This ensures that there various topics will be covered, and a variety of fresh perspectives will be available to you.


GoMediaZine is a tutorial website at its core. The website gives free tutorial videos and advice to graphic artists and designers. There are also free things that are made available to you if you sign up.

Their tutorials include ones for logos, for websites, and even for specific tools used for a specific task. One example of this kind of tutorial is how to use Photoshop to design a website interface.

Creative Nerds

Creative Nerds is more of a holistic website that designers should read. It does not really tackle much on specific tools or specific tasks.

Instead, this website talks about what designers need to do to become one of the world’s best designers. It seems broad, but they lay out steps that people can do to be noticed, hone their craft, and get to the top of their profession.

Blogs are a really great source of information to help develop your craft and yourself. These are only a few blogs out there. However, GOHHA would like to push you to go out there and find more blogs that cover the topics you like.

Don’t stop learning and growing.