Pelvic floor exercise to do during pregnancy and beyond
While pregnancy is indeed a blessing to be cherished, the various processes involved with pregnancy cause the body to go through a lot of changes, many of which can be strenuous to the body’s normal functionality. The pelvic floor muscles come under particular pressure, as a result of a change in hormones and having to support the additional weight of a growing baby.
Such pregnancy pressures can result in post-birth conditions such as incontinence, which is the involuntary leakage of urine induced by minor strain to the body. Pelvic floor exercises have long been correctly identified as a great way through which to re-build the strength of your pelvic floor muscles after giving birth, in a bid to combat the effects of conditions such as incontinence. New research has revealed that the same pelvic floor exercises can be just as useful when taken up during pregnancy, as opposed to waiting until after the baby is born.
In-pregnancy pelvic floor exercises are actually much more effective than waiting until a problem becomes visible in that you are essentially implementing a preventative measure rather than trying to rectify the problem of weakened muscles, once it has already developed. It is consequently extremely important to exercise your pelvic muscles as regularly as possible, before, during and after pregnancy.
How to find your pelvic floor muscles
As the name suggests, your pelvic floor muscles are situated at the base of your pelvic region, connected to the pelvis via extended muscular connective tissue. The process of locating your pelvic floor muscles isn’t simply a matter of knowing where they are however, but rather requires you to find them via bio-mechanical processes. This means that you have to locate them by demonstrating your control over them — squeezing them and letting go at will. This is done by recreating the action you’d complete if you were trying to block the outflow of wind through your anus as well as stopping the flow of urine. You’ll find that you can control both of those muscles in isolation, perhaps both at the same time too, but maintaining control is essentially what’s required to complete pelvic floor muscle exercises.

pelvic floor exercises
Completing the exercises
1. Squeeze the targeted pelvic muscle slowly, working your up to the tightest contraction manageable
2. Hold for five seconds then release your grip slowly until the muscle is completely relaxed
3. Rest for two seconds and then repeat steps 1-3 ten times
4. Rest for a little longer (10 seconds will do), then squeeze the targeted pelvic muscle quickly, working your way up to the tightest contraction almost instantly.
5. Hold for not more than two seconds and release just as quickly as you squeezed
6. Rest for only 2-5 seconds and repeat step 5 ten times.
Steps 1-6 above represent a complete set and ideally, three to six sets should make up a session. At least three sessions daily will suffice, but try to work your way up to around six sessions per day, in order to effectively prevent the conditions associated with weakened pelvic floor muscles.
This regime outlined here is suitable for women in all situations, whether you’ve never had a baby before, you’re currently pregnant or indeed if you’ve already given birth.

Find more information on pelvic floor exercises for pregnancy

I have written about happiness in the past and declaring, that I don’t wan to be happy any more.

Today I want to share with you my personal secret to happiness. This is possibly a well known truth written in many of the wise books, that we read and said by many public speakers in any of those personal development seminars. 

To me to be happy means to do things with purpose, even the smallest of things like making a cup of tea for someone can bring happiness. Purpose is a form of loving. Loving of being, loving of doing and loving of living. 

Purpose is a tricky thing for many as a lot people think, that you need to fill up some kind of a test and along psychological intervention in order to find purpose. 

But what is purpose anyway. 

According to Oxford dictionary purpose is “The reason for which something is done or created or for which something exists.”

Only the human mind can find the reason to do anything. It is all in the mind as they say, so that also means that you create your own happiness and no one can make you happy. ONLY YOU! 

So it is that simple. You have to create your own purpose and if in the beginning you don’t see any purpose just pretend that you are looking at yourself through the eyes of someone who really loves you. What would they say to you? Will they be critical and obstructive or they simply and gently help you dig deep into your soul and rediscover the beauty of everything that you are and everything that you do. 

No matter how much books on purpose you read and how many mantras on self love you learn the key and the secret to happiness is your own inner voice. As humans we spent many hours in our days shutting down that voice, watching TV or just doing what is expected from us. If you are watching TV do it with purpose, enjoy it. If you are cleaning or doing dishes-do it with purpose and enjoy it. It is the only way , in my opinion to feel empowered by your own life. Not by just doing what has to be done, but do it with gusto.

the secret to happiness

To live on purpose is simply to be present in your life. It all truly depends on you.

So here are three simple steps to find purpose. You can still continue reading and listening and expanding your knowledge, but those steps will help you to feel on purpose no matter what.  

1.Do what gets you excited. I know that there are plenty of things, that has to be done, but make sure you find the time every day to do something, that brings you joy and excites you. 

2.Carry a seed of gratitude in everything that you do. You could be cleaning the bathroom but in that action find in your own mind something, that brings gratitude to you. Being grateful is a sure way to feel purpose as this alone brings content

3.Trust your intuition. Somehow your heart and soul knows what the purpose of living is. Just go with it and be present in your day. When you are present you are living on purpose. You are not stressed about the future or regretting the past. You are here now. That is all that is to it.

Enjoy the ride and be well, authentic and wild! 

Elderberry: Nature’s Secret To Good Health by Tiffany Corkern 

For thousands of years, ever since man began to understand the nutritional and medicinal benefits of certain fruits and herbs, the traditional medicine has helped cure many diseases with natural remedies. One of such natural nutritious, as well as a medicinal remedy, is Elderberry. Throughout the regions of Europe, North America, North Africa and West Asia, Elderberries have been considered a Holy tree, owing to its enriching ability to improve health and longevity. Astonishingly positive impact on health along Elderberry nutrition values, these dark blue or purplish berries are rich in color as well as nutrients.

A high amount of polyphenol anthocyanin is present in the Elderberries, which gives them the iconic dark bluish color. Anthocyanin is a clinically proven antioxidant which allows the berries to strive through long periods of ultra-violet radiation from the Sun rays. These antioxidant properties can be passed onto their consumers which has immense benefits and advantages including anti-carcinogenic properties.

The nutritional and medicinal value of Elderberries have been known for thousands of years and was a well known medicinal and culinary item. Hippocrates, the famous writer and philosopher in 400 B.C. referred to Elderberries as his “medicinal chest”. The Egyptians were known to use the paste of Elderberries as treatment against skin darkening and improving the texture.

Such wide use of Elderberries since the ancient time is accredited to its rich source of immunologic nutrients, which makes the immune system strong against diseases. As we have progressed into the modern era, our lifestyles have become sedimentary, and all we consume today are processed foods. In order to release these toxins and harmful buildups in the body, a medicinal shrub such as Elderberry is the perfect neutralizer that the immune system requires.

Benefits of Elderberries – as explained on

health benefits of Elderberries

Boosts Immune System

The Elderberry shrub usually grows to about 10 feet tall and blooms flowers that are yellow and white in the early summers. Around September, dark blue or purple Elderberries ripen and are ready for picking. These berries are the epicenter of medical qualities and have been commercially in use for various nutritional and medicinal requirements since the time of the Roman Empire.

Elderberries are a rich source of flavonoids, which are organic compounds with enriching antioxidant qualities. These antioxidants are effective in safeguarding cells against pathogens and diseases, which boosts the body’s immunological strength. Elderberries an abundant source of vitamin A, vitamin B, and a considerable amount of vitamin C as well as essential amino acids. All of these vitamins, amino acids and antioxidants help in the formation of a stronger and quick acting immune system.

Fights Influenza

Elderberries have been used in the form of tonic to treat influenza, known as the common cold and flu. By lowering the bronchial congestion and making you sweat more, the Elderberries have been magically effective. Standardized Elderberry extract called Sambucol can shorten the incubation period of influenza by three times, according to studies. The tonic Sambucol is comprised of other herbs and vitamin C besides Elderberry; hence it is inconclusive whether Elderberries have the same medicinal impact.

Promotes Weight Loss

Research based on Elderberry and its effects as a weight loss catalyst were conducted in the University of Freiburg in Germany. The research included 80 individuals who daily consumed Elderberry juice composed of Elderberry blossom and berry powder extracts, in addition to extracts of asparagus. The liquid formula was found to be a substantial weight regulator not only in terms of fat percentage reduction, but also a beneficiary in lowering blood pressure, their physical, as well as mental condition.

Curing Sinus Infections

A proprietary product called Sinupret, which is comprised of flowers of Elderberry plant, was analysed for its utilization to fight Sinus infections. The medicine is used to not only treat bacterial sinusitis, but is also used as a decongestant as well as an antibiotic. The patients who were treated with the blend of Sinupret showed significant speed of recovery over the others. It needs further research to conclude that Elderberries nutritional values can sure Sinus infections by themselves since Sinupret is comprised of other herbs as well.

Elderberries Potential Side Effects

Although Elderberries nutritional values and medicinal benefits are ground breaking, you must treat Elderberries with the appropriate amount of safety since they may have a certain amount of side effects too. When medically prescribed, the recommended dose of Elderberries is usually five days or less. Although Elderberries are safe to eat raw and clinically approved by Medical and Research Departments all over the world, you must take precaution at a certain level.

Toxic Effects

Elderberries get its ripe color from substances that are associated with a hazardous chemical called cyanide hence black elderberries should not be consumed. The leaves, seeds and bark of the Elderberry tree may have a toxic effect on the body when they are not cooked properly or have not been ripened. The consumption of such unripe products could lead to gastrointestinal disorders, nausea, stomach cramps and vomiting, according to the NIH.

Diuretic Effects

It has been found by extensive study that Elderberries nutritional values comprise of substances that can act as diuretics that are used for removal over extra fluid in the body. However, if you are under a diuretic medication already, it is advised that people who take diuretic medicines avoid Elderberries and consult their doctors. As Elderberry also has a laxative effect, people who take laxative medicines should avoid Elderberries.

Allergic Reaction

Just like all other berries, fruits and vegetables, Elderberry may have an allergic reaction to some people’s skin or digestive tract. According to research by the NIH (National Institute of Health), black Elderberries are more prone to cause allergic reactions. However, Elderberries have been consumed by millions of people for thousands of years, and only a handful of severe allergic reaction cases have been found.

Elderberry is among the most widely used and consumed shrub that dates back its medicinal relevance to the ancient tribes. Health related problems related to skin; influenza, obesity, and bronchial conditions such as immunodeficiency has received medicinal support from this natural medicinal shrub. Today, Elderberries are widely available in the form of berries, tonics, herbal extracts, powders and well as tablets and extracts. So use this natural remedy to boost your immunity and overall health with a necessary amount of caution.

Elderbrries are featured on Tiffany Corkern’s website, where she and her husband Jim share information about natural heath.  For more information please visit