NutraChamps Blog

Category: Fitness

  • The Science Behind Ginseng

    The Science Behind Ginseng

    Natural Energy, Focus, and Vitality

    Ginseng has been used for centuries to support energy, focus, and overall vitality. Today, modern research is starting to explain why this traditional root has remained so popular for so long.

    Unlike quick stimulants that create a burst of energy and then leave you feeling drained, ginseng works differently. It supports the systems in your body that regulate energy, helping you feel more balanced and steady throughout the day.

    So what is actually happening inside the body when you take ginseng? Let’s break it down.

    Why Ginseng Energy Feels Different

    Most energy boosters rely on stimulation. They push your nervous system to work harder and faster, which often leads to jitters or a mid-day crash.

    Ginseng takes a more supportive approach. Instead of forcing your body into overdrive, it helps your body manage energy more efficiently.

    Many people who use ginseng consistently report:

    • More stable daily energy

    • Improved focus and mental clarity

    • Better stamina and endurance

    • Reduced feelings of fatigue over time

    One important thing to know is that ginseng is not designed to work instantly. Its benefits build gradually with regular use, supporting long-term energy rather than a quick spike.

    Ginseng as an Adaptogen

    Ginseng is part of a group of herbs known as adaptogens. Adaptogens support the body’s ability to handle physical and mental stress. Rather than pushing the body in one direction, they help maintain balance.

    With ginseng, this often translates into steadier energy, improved focus, and better resilience during demanding days. It works by supporting systems involved in stress response, recovery, and cognitive performance. 

    The Compounds That Make Ginseng Work

    The main active compounds in ginseng are called ginsenosides. These natural compounds interact with several systems in the body that influence energy, brain function, and stress response. Researchers believe ginsenosides may help support:

    • Cellular energy production

    • Mental clarity and cognitive performance

    • Healthy stress hormone regulation

    • Circulation and overall vitality

    There are dozens of different ginsenosides in ginseng, and together they contribute to the plant’s adaptogenic properties.

    Different Types of Ginseng

    Not all ginseng varieties are exactly the same. Each type contains a slightly different mix of active compounds, which can influence how it is typically used.

    Korean Panax Ginseng

    Often considered the classic form of ginseng, Korean Panax ginseng is widely studied and known for supporting:

    • Energy and stamina

    • Mental focus

    • Physical endurance

    It contains a rich concentration of ginsenosides, which is why it is commonly used for overall performance and vitality.

    American Ginseng (Panax quinquefolius)

    American ginseng has a different balance of ginsenosides and is often considered milder in its effects. It is commonly used to support:

    • Stress management

    • Gentle, steady energy

    • Immune function

    The Bottom Line

    Ginseng is not about quick energy. It is about helping your body maintain steady energy and resilience throughout the day.

    By supporting the systems involved in stress response, brain function, and cellular energy, ginseng can help promote focus, stamina, and overall vitality over time.

    Think of it less as a quick boost and more as daily support that helps your body stay balanced, energized, and ready for whatever the day brings.

  • The Neuroscience of Goal-Setting: Simple Ways To Stick To Your Goals This Year

    The Neuroscience of Goal-Setting: Simple Ways To Stick To Your Goals This Year

    It is January. The season of fresh starts, big intentions, and New Year’s resolutions.

    After the rush of holiday prep, celebrations, and recovery days, life slows down just enough for reflection. You look back at the year behind you and start asking the big questions. What is next? What do I want this year to look like? And how can I make it better than the last?

    Maybe you wrote your goals down with the best intentions. Or maybe, you woke up one morning ready to take massive action. And yet, for many people, motivation starts to fade within weeks. Sometimes even days.

    Here is the important thing to know. This is not a discipline problem. And it is not a motivation problem either. It is a cognitive problem.

    Your brain is wired to resist abrupt change, even when the change is positive. That is why most New Year’s resolutions do not fail because of laziness. They fail because the brain needs structure, repetition, and feedback to build new patterns.

    The good news is that once you understand how your brain actually works, sticking to your goals becomes far more realistic and far less exhausting.

    Below, we are breaking down the neuroscience behind goal-setting and sharing five simple, science-backed ways to work with your brain instead of against it.

    The Science Behind Sticking to Your Goals

    1. Hack Your Dopamine Pathway With Small Wins

    Big-picture thinking is powerful. Visualizing where you want to be months or years from now can help guide your decisions today. However, there is a catch here. Your brain prioritizes immediate rewards over distant ones, so when a goal feels far away, motivation drops fast.

    This is where small wins matter. Breaking large goals into achievable milestones gives your brain frequent opportunities to release dopamine, the neurotransmitter associated with motivation and reward.

    For example, want to run a marathon but have not jogged in years? Instead of focusing on the finish line, start with something small and specific. Jog around your block each morning for two weeks. Track consistency, not perfection. Your brain thrives on progress, and progress fuels momentum.

    2. Habits Versus Willpower

    Relying on willpower alone can quickly lead to overwhelm, frustration, and self-criticism. The truth is, your brain is constantly trying to conserve energy. That’s why it loves routines, as it allows your mind to operate on autopilot.

    When you introduce brand-new behaviours without structure, your brain has to work harder. Over time, that extra effort can drain your mental resources, making even the best intentions feel exhausting. The solution? Shift from relying on willpower to building habits.

    3. Set Systems, Not Goals

    Goals may define direction, but systems create results. Instead of focusing only on outcomes, build small, repeatable behaviours that support them. For example, if your goal is to learn a new language, do not rely on finding time to study. Anchor the habit to an existing routine, like listening to a 30-minute lesson during your daily commute. When habits are attached to something you already do, consistency becomes much easier and far more sustainable.

    4. Ditch The Overwhelm

    It may be tempting to overhaul everything at once – a new diet, new workout plan, new schedule. But piling on too many changes can overload your nervous system and sabotage long-term success. Research shows that one small habit at a time is far more sustainable. Once that habit feels automatic, you can build from there.

    For example, starting your morning with a glass of lemon water and a pinch of sea salt can be a simple, grounding step toward healthier routines – without the pressure of doing everything perfectly from day one.

    5. Clarity: Your Goal-Getting Superpower

    Vague goals create vague results. Saying you want to “get in better shape” leaves your brain with too many options and moreover, way too much decision fatigue. The clearer your goal, the easier it is to take aligned action. Instead, get specific. For example, I want to build strength in my arms, chest, and thighs without commuting to a gym. I also want to stay entertained while I work out.

    That level of clarity narrows your choices and makes decision-making easier. Suddenly, the path forward is obvious: strength training at a nearby gym or at home, with your favorite podcast or playlist queued up.

    6. Be Kind To Your Nervous System

    Your nervous system needs time to adjust to change, even when that change is a positive one. When we push ourselves too hard, too quickly, the body can perceive it as stress, making it harder to stay consistent.

    Creating small moments of calm helps your body shift out of “go mode” and into a more relaxed, supportive state. When your nervous system feels safe, new habits are simply easier to maintain.

    This can look different for everyone, but a few nervous-system-friendly habits might include:

    • Scheduling rest days into your workout routine so your body has time to recover
    • Taking short breaks from work or studying to step outside and get some fresh air
    • Prioritizing sleep as part of your goal plan, not something that happens only when time allows
    • Taking a few slow, deep breaths before starting (or finishing) a demanding task

    These small pauses can go a long way in supporting resilience, focus, and long-term consistency. Gentle lifestyle habits, along with nutrients that support relaxation and recovery, such as magnesium or adaptogenic herbs, can help create a strong foundation for sustainable progress.

    Consistency grows when your goals feel supportive, not punishing.

    7. Accountability Strengthens Success

    Accountability adds structure and reinforcement to your goals. Whether it’s a workout partner, a coach, a journal, or a habit-tracking app, external accountability helps keep your goals top of mind.

    Sharing your goals and your progress activates motivation pathways in the brain and increases follow-through. Even small check-ins can make a big difference over time.

    The Bottom Line

    Sticking to your goals isn’t about pushing harder; it’s about working smarter.

    By understanding how your brain responds to motivation, habits, and stress, you can create a goal-setting approach that feels sustainable and empowering. Focus on small wins, build supportive systems, stay clear on your intentions, and give your nervous system room to adapt.

    When you align your goals with your biology, long-term success becomes not just possible but enjoyable.

  • Give The Gift of Health and Wellness – The 2024 Holiday Gift Guide

    Give The Gift of Health and Wellness – The 2024 Holiday Gift Guide

    The countdown to Christmas is officially on! Before you know it, there’ll be no time left to find the perfect gift. From less stress to better sleep, these supplements will give the gift of “problem solved!” this holiday season.

    For the first time ever, our holiday gift guide offers a new way of gifting this season. In this blog, we discuss how you can give the gift of health and wellness to your loved ones according to who they are and what their needs are – there is truly something for everyone on your list!

    Though often underdone, gifting supplements is an easy way to improve someone’s life and show them that you care about their well-being. Using the guide below, you can find the supplements best suited for each person in your life, catering to diverse interests and health needs. Easily bundle the supplements, add them to a themed gift basket, or throw them into the stocking! 

     

    The Busy Professional

    This person is probably the busiest person you know! They are the ones who always have their plate full of work—the corporate hustler or the ambitious entrepreneur. Their stress levels may be higher than the average, and mental focus is key to their success and avoiding burnout. This Christmas, you can help be a part of their success by giving them supplements that will help them stay sharp and calm any anxiety… because you and I both know everyone gets stressed with the new year approaching, especially the busy professionals in our lives! Here are some of our favorite supplements you can gift to these individuals.

    → Korean Panax Ginseng: One of our top-selling products, this supplement is amazing at enhancing focus, memory, and clarity. We believe using it can help you bring back your fire! For anyone feeling drained or distracted, this secret herbal weapon will help you stay energized and alert, keeping you on track to win the day and excel.

    → Rhodiola: This underrated supplement has the ability to aid a positive mindset. Paired well with Korean Panax Ginseng, it also improves mental clarity. The boost of energy it provides will keep every busy professional running around… as they usually always are, but with an improved mood! 

    → Lions Mane Powder: This powerful powder is one of the most sought-after supplements in the supplement world. This is largely for its unbeatable benefits, which are often noticed very soon after starting the supplement. If used consistently, lion mane can promote the growth, survival, and function of new and mature nerve cells in the brain!

    The Restless Dreamer 

    We all know a friend, loved one, or coworker who struggles to fall asleep at night. Lucky for them, you can give them the gift of sleep this holiday season! Paired with some cozy PJs, these supplements make the perfect gift for your new heavy sleeper. 

    → Melatonin Gummies: These delicious gummies help individuals fall asleep faster and wake up more effortlessly, leaving them feeling refreshed. They are drug-free and non-habit-forming, which means they can naturally help regulate circadian rhythms and sleep cycles. 

    → L-theanine: This is a hugely trending supplement that people worldwide are using to promote relaxation. It is perfect for helping restless sleepers unwind before bed and clear their minds. 

    → Dreamrite: For herbal lovers, this supplement combines three of the known “sleepy” herbs –  valerian root, chamomile extract, passionflower extract, and hops flower extract to achieve the most potent calming formula. Magnesium – which is all the rage right now– is also added to enhance sleep quality due to its ability to calm the nervous system. 

    The Stressed Student 

    Being a student is no joke! Balancing assignments, tests, classes, a social life, and maybe a job on the side, all while discovering themselves, students are probably some of the most stressed individuals in our lives. Help make their upcoming semester a bit easier with the following supplements. 

    → Ashwagandha: Another top seller for us and one of our favorites in the office as well! As an adaptogen herb, it helps the body adapt to stress, making us function how we should function while being non-addictive and safe. We formulate ours with lemon balm for extra relaxing effects!

    → 5-HTP: This supplement acts as a precursor to happiness — with it, students can plant the seed of serotonin and get through those tough study and exam days a bit easier! 

    The Wellness Seeker

    For the person who is always trying the next big wellness hack or product, we have one that they will come back for—SUPER GREENS!

    → Supergreens: Our number one seller, Super Greens, is best for all-around health and wellness. Containing over 40 antioxidant-rich superfoods, this powder supports gut health and digestion, provides a boost in energy, strengthens our immune system, and is even loved by people who hate eating greens! We think this might be the best product the wellness seeker can discover!

    The Beauty Enthusiast 

    This one is easy! We all know someone who loves everything beauty and is always looking for the next big beauty trend or product. This Christmas, you can help them stay ahead of the trends with these beauty-enhancing supplements!

    → Biotin Gummies: It’s nighty-night for signs of aging. Our high-potency Biotin puts brittle nails, split hairs, and skin wrinkles to bed!

    → Collagen: This supplement is known for giving structure, strength, and elasticity to your skin, especially in areas where we may lose density quickly, such as under the eyes. Who doesn’t love the idea of healthier skin and fewer wrinkles?

    The Active Senior 

    Being active as we age is undoubtedly challenging. That’s why we created a triple-threat supplement to support the entire body, from head to bone, and help maintain healthy, active joints.

    → Magnesium, Zinc & Vitamin D3: This formula, enriched with highly absorbable Magnesium, Zinc, and Vitamin D3, supports essential bodily functions, including bone health, brain function, muscle and nerve operation, vitality, digestion, and immune system support.

    The Immunity Warrior 

    No one enjoys getting sick, but we all know someone who is always sick of getting sick and would do anything to prevent it. This year, you can keep your loved ones healthy with our incredible range of immunity-boosting supplements. We’re here to help you protect your family and friends and keep them feeling their best. Let’s make this year a healthy and happy one together!

    → Elderberry Drops: One to add to the kitchen shelf for preventive measures! These drops deliver a powerful antioxidant serving to help provide herbal support for your immune system and overall well-being. 

    The Gym Junkie 

    We haven’t forgotten about our gym lovers! One of our latest products is designed for those who want to enhance their gym experience and achieve their desired results. This supplement pairs perfectly with an activewear set, water bottle, and protein powders, making it the perfect gift!

    → Creatine Gummies: These tasty gummies support muscle growth, enhance exercise recovery, and increase performance. Gift with caution – the gift receiver may become stronger than you!

     

    So, as you navigate the bustling holiday shopping season, remember that the best gifts are those that nurture and inspire. Embrace the opportunity to help your friends and family thrive in the coming year with these impactful wellness solutions. Cheers to a season filled with joy, health, and the spirit of giving! Happy holidays!

  • The Winter Arc – A Time of Self-Growth

    The Winter Arc – A Time of Self-Growth

    You may have noticed a new social media trend this year– the Winter Arc. As the days grow shorter and the air gets colder, winter invites us to embrace the season of introspection, transformation, and reflection on the year coming to a close end. The Winter Arc represents more than just the last three months of the year, more than just a drop in temperature, and more than intense workouts, meditation, or diets, as shown online. More deeply, it symbolizes a period of change and renewal within us and nature that resonates deeply. As we enter the month of November, we approach the one-month mark of the Winter Arc. For those participating, this blog shares ways to improve what you may already be doing and otherwise make this sometimes difficult period easier to work through. For anyone reading and interested in joining, it is never too late, and we can help you get started! 

    What is the Winter Arc?

    For those unfamiliar with this highly anticipated time of the year, the Winter Arc is a period between October and January when individuals use the coldest and darkest months to focus on personal transformation. It is a time to set intentions and new goals, cultivate healthy habits, and prioritize our health and overall well-being. Most people view this period as a time when they become the best and highest version of themselves. This intense period of planned transformation reminds us that, like nature, we can also experience a rebirth during winter and appear as a new individual in spring.

    How to Participate in the Winter Arc

    1. Reflect on the past year: Think back on how the year has gone – the good and the bad. Use journaling to help record your experiences, challenges, and achievements from the year. Consider your biggest lessons and how you have grown from them. 
    2. Set clear intentions and goals: Focus on setting meaningful intentions that align with your values and goals. Write them down and keep them visible as a daily reminder to stay on track. 
    3. Engage with nature: One of the main reasons the Winter Arc is a great challenge to participate in is that it encourages us to stay inside less and fall victim to hibernation-like habits. Even in the cold, spend as much time outdoors as possible. Go for walks or try winter activities like skating. 
    4. Exercise: Exercise helps keep us going during some of the slowest months of the year and improves our mood. Going for a walk, practicing yoga, or going to the gym can help us combat winter blues and stay motivated to achieve our goals. 
    5. Practice mindfulness: For many, the winter season means a decrease in mood. Some may even suffer from a degree of seasonal depression. Incorporating mindful practices such as meditation, deep breathing, or yoga into your routine can help keep you grounded and provide a sense of peace. 
    6. Learn: Read, listen, or watch as much informational content as possible. By boosting your knowledge, you will help keep your brain healthy and allow yourself to enter the new year with a fresh perspective.

    Participating in such practices is a powerful way to embrace the season’s potential for reflection and renewal. Instead of spending most of your time under the blankets, let the arc guide you upwards toward a higher version of yourself as you practice these new habits. New habits are undoubtedly difficult, but slowly and surely, they will only move you upward! 

     

    Tips For Making The Winter Arc More Effective: 

    1. Create a winter vision board: Most people wait until the new year to create their vision. Creating a visual representation can inspire you throughout the season and motivate you.
    2. Join a community: Seek local or online groups focused on personal growth, wellness, and mindfulness or that are also participating in the Winter Arc. Engaging with others can also help with motivation and keep you accountable. 
    3. Narrow down your goals: Many people don’t succeed in the Winter Arc or fall off halfway through because they are focused on too many goals at once. Limit yourself to a solid five goals and complete regular check-ins with yourself to assess your progress and regroup your intentions. 
    4. Start a gratitude journal: Writing down what you are grateful for each day reminds you to stay focused and positive even during the darkest days. 
    5. Incorporate supplements: Of course, this is one of our favorite tips! A supplement like Ashwagandha can help restore your energy and mood and relieve stress and anxiety. Other products like creatine can help you see greater progress in the gym if getting fit and growing muscle is one of your goals.

     

    Winter teaches us the value of stillness and doing. It encourages us to embrace both the moments of quiet reflection and taking action. It reminds us that transformation often occurs in stackable ways as you work upwards and over like an arc. The Winter Arc is more than a seasonal change; it’s a personal journey to creating a better you! As we navigate this season, let us embrace the opportunity to renew ourselves and champion our lives in new ways.


     

     

  • How to Keep Your Mind and Body Fit In 2024

    How to Keep Your Mind and Body Fit In 2024

    Keeping the mind and body fit and healthy is everyone’s priority. Entering 2024, it has become more important to focus on our diet and activities while also taking care of anything that’s disturbing the quality of life. 

    Feeling exhausted and struggling to achieve a balanced lifestyle is a problem so many of us face. Hence, we created this blog which can help you to keep your mind and body fit in 2024. Let’s make it our responsibility to maintain the well being and happiness of our bodies.

    Understanding Mind-Body Fitness

    Mind-body fitnеss is all about taking care of the body and mind so you can ultimately fееl good, rеlaxеd, and happy from inside and out. Achiеving еquilibrium bеtwееn your mind and body is еssеntial. Running and hеavy еxеrcisеs to build your body strength is important but taking care of your mеntal health is important as well. In simple terms, it’s about nurturing our mеntal hеalth with as much carе as we do our physical hеalth. 

    Whеn your mind and body is in good shape, you’rе likеly to fееl happiеr, morе rеlaxеd, and full of еnеrgy. Eating the right food in the right amount, propеr еxercisеs, and appropriate slееp are ways to rеlax and manage strеss. They all contribute to achieving our aim of getting a proper mind-body balance. 

    Connection between Mental and Physical Health

    Thе connеction bеtwееn mеntal and physical hеalth is profound. John F Kеnnеdy oncе said, “Physical fitnеss is not only onе of thе most important kеys to a hеalthy body, it is thе basis of dynamic and crеativе intеllеctual activity”. You nееd to undеrstand that both mеntal and physical hеalth are important for thе wеll bеing of an individual. 

    If thеrе arе mеntal hеalth issues likе strеss and dеprеssion, it can lеad to multiplе physical hеalth issues. Hеart disеasеs, wеak immunе systеms and еvеn hypеrtеnsion arе a fеw of thеm. Similarly, physical ailmеnts can take a toll on our mental health leading to high anxiеty lеvеls and incrеasеd strеss. 

    Setting Mind-Body Fitness Goals for 2024

    Identifying Personal Wellness Goals

    In this journey to mind-body fitness, the first step is to identify your personal wellness goals. Understanding yourself and what you need holds the utmost importance. Now, you need to be clear about what you want to achieve. Do you want to lower your stress level? Is your cardio health your issue? Do you want an enhanced cognitive function? All these questions are supposed to be answered by yourself to identify the right and appropriate wellness goals.

    SMART Goal Setting

    Adopting the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) framework for goal setting can significantly enhance the effectiveness of your wellness plans. Setting goals that are clear and realistic means they will be more achievable. Create a roadmap that will guide your daily actions. Make sure that you always stay on track with your scheduled plan to achieve holistic wellness.

    Creating a Vision for a Healthy Mind and Body

    Motivation helps you to move ahead with the same spirit. Envisioning a healthy mind and body is a powerful motivator. It involves imagining your ideal state of wellness. This not only inspires you for your daily routine for wellness but also keeps your mind energetic and active. This vision serves as a constant reminder of what is our aim, helping you to remain focused and motivated.

    Physical Fitness for a Healthy Body

    Exercise

    Rеgular еxеrcisе is a cornеrstonе of good hеalth. It helps you to kееp you physically fit. It not only hеlps in your musclе strеngth and boosting еndurancе, but also strеngthеns thе heart and your ovеrall physical wеllbеing. 

    Nutrition

    Propеr nutrition fuеls our bodiеs. The right food in thе right amount providеs you with thе еnеrgy and nutriеnts rеquirеd for your body’s optimal functioning. A balancеd diеt that is rich in fruits and vеgеtablеs, lеan protеins and wholе grains should be your priority. It supports your physical health and еnhancеs your mеntal wеllbеing. 

    Rest and Recovery

    Your body needs rest and recovery time. When we talk about physical health, taking complete rest also plays an important role. Make sure that you give proper time to make your body relax and rest. Allow your bodies to heal, and prevent injury to ensure that you can perform at your best.

    Mental Fitness for a Healthy Mind

    Meditation

    Mеditation is a powerful tool for еnhancing mеntal fitnеss. We all know that stress and anxiеty are common issues nowadays. We always look for solutions. If you are also struggling with it, start your mеditation routinе today. This technique can help to rеducе strеss, improvеs concеntration, and promotе a sеnsе of pеacе and wеll bеing. 

    Stress Management techniques

    To improve your mental health, you can opt for some effective stress management techniques. It includes deep breathing, mindfulness, time management, and many more. You can escape from the ongoing loop of stress and give yourself some time to relax and calm.

    Cognitive Health

    Cognitivе hеalth mеans thе ability of your brain to think, lеarn, and rеmеmbеr. It is very important for thе wеllbеing of an individual. How we process information and make decisions forms an important part of our lives. You nееd to takе carе of your cognitivе hеalth too whеn discussing about mеntal hеalth. 

    You should еngagе yoursеlf in activities that stimulatе your brain such as solving puzzlеs, reading books, and playing games that may challenge your thinking. Physical еxеrcisеs also help you to improve your cognitivе hеalth. Social interactions keep the mind active and engaged, hence contributing to our brain’s active functionality.

    Creating a Mind-Body Fitness Routine

    Integrating Physical and Mental Practices

    A comprehensive mind-body fitness routine integrates both physical and mental practices. 

    You need to perform all activities that help your both mental and physical health. Just don’t ignore the one by focusing on the other. Finding a balance for complete wellness is important. You may combine daily exercises with meditation, which will take care of your mind-body balance.

    Daily, Weekly, and Monthly Routine

    Establishing a routinе that includes daily, wееkly and monthly activities can help maintain focus and consistеncy. Bе surе that thе routinе should bе flеxiblе еnough to adapt to changing nееds and circumstancеs еnsuring that it rеmains rеlеvant and еffеctivе. Don’t miss it and do it regularly with a motivated spirit.

    Staying Consistent and Adapting as Needed

    Consistеncy is kеy to achiеving mind body fitnеss. Howеvеr, it is also important to rеmain flеxiblе and be willing to adapt our routinеs as our nееds, goals, and circumstancеs change. This adaptability ensures that our approach to wellness evolves with us, providing sustained benefits over time.

    Conclusion: A Journey Towards Holistic Health

    Mind-body wellness is all about your determination to achieve a healthy lifestyle. This not only helps you to stay happy and healthy but also successful in your work schedule. With a calm, relaxed body and mind, you can focus more on your work and hence drive results. Without a balance in your lifestyle, you will miss opportunities. 

    I hope now you have understood the importance of taking care of your mental and physical health along with how you can do the best. As we move forward into 2024 and beyond, let us embrace the principles of mind-body fitness, setting the foundation for a healthier, happier life.

     

  • Simple Ways to Get In More Movement Throughout the Day

    Simple Ways to Get In More Movement Throughout the Day

    We all know the importance of exercise nowadays we’re hearing it more than ever from everyone involved in the wellness field. Moving our body has numerous benefits, from improving brain health, managing weight, strengthening bones, and much more! One common obstacle that people tend to run into when setting out on a fitness goal or journey is time. Between balancing work, a social life, errands, and all of life’s responsibilities many people struggle to find an hour or two for working out. What if we told you that there are plenty of simple ways to get your body moving throughout your busy day and still achieve some great benefits?

    In this article we’re going to share some of the simplest ways to get your body moving and fit it into your busy lifestyle no matter what!

    Making time for movement

    Turn cleaning into a cardio session

    Tidying up can feel like a chore and a bore, but what if you made it fun and more active? Cleaning doesn’t have to suck, in fact it can be a great way to get in some movement. Next time you’re cleaning up your place, put on some of your favorite hype tunes and move your body in different ways. Put on a timer of 30 minutes and move quickly to see just how fast you can get things tidied up. We won’t blame you if you break into song and dance during dusting! 

    Have a dance party

    Sometimes you just need to dance it out! Who says you have to wait to go to the club or the next party to start dancing? Sometimes it’s just about putting the tunes on in your room and dancing your own heart out. Dancing is a great form of exercise! Not only does it burn off calories but it can also increase muscle strength and stamina, improve flexibility, reduce depression, and so much more!

    Take the stairs at work

    How often do you opt for the elevator or escalator instead of taking the stairs? Stair climbing is such a great way to get the heart rate up! Whether it’s in your office building, condo, or anywhere else..taking the stairs is a fantastic way to add in some extra movement.

    Do some squats or lunges while watching TV

    Is Netflix or tuning into your favorite show a non-negotiable for you? Well, why not break out in a little sweat during that time? Instead of sitting on the couch for the entire duration of the show, you can challenge yourself to watch while doing some squats or lunges. 

    Get an under the desk treadmill

    Did you know that more and more people who work remotely are setting up a treadmill work station? It might sound a little silly at first but it’s actually a really cool way to move while you work! One great way to incorporate the treadmill is to just walk during your meetings. It might take some time to get used to but if you work by your computer all day and already have a standing desk, this could be something beneficial to try out. We recommend checking out this article by Garage Gym Reviews for even more information on it: garagegymreviews.com

    Getting in more movement doesn’t have to be a jarring task, the whole point is that you should have more fun with it. By taking short moments throughout the day to sneak in some time to move, it will add up to feeling great in a big way! 

    Do you have a favorite way to move your body? Let us know in our comments what other tips have worked for you!

     

  • 5 Ways To Keep Fit On Hot Days

    5 Ways To Keep Fit On Hot Days

    I don’t know about you, but sometimes when it is way too hot, my motivation to workout goes out the window. 

    I know that when it gets super hot during the summer, I tend to just want to walk to the patio and have some beers with my friends. And don’t get me wrong, this is a valid way to exercise! Some people need social time more than they need exercise. Walking to the patio may be just what you need that day for your mental and physical health.

    Today, I’m going to provide some ideas for workouts you can do in the stinking hot weather or ways to incorporate some form of movement when it’s just too hot to safely do your usual workout.

    Stay inside!

    Ain’t nothing wrong with staying indoors. If you had a run or a bike ride planned, move it indoors.

    You can vary the difficulty on an indoor bike or a treadmill. Try a spin class where you’re pushed for 45 minutes to an hour at varying intensities. Try a treadmill workout where you find ways to push yourself harder than you could outside, but have the benefits of air conditioning and a water bottle close by!

    Possible workout ideas- 

    1. Sprints on the treadmill: Warm-up for 5-8 minutes (either walking or a jog). Step onto the sides of the treadmill so you can rest while you set the treadmill to a fast speed. I like to put mine at level 9 or 10 (6:40 minute/mile to 6:00 minute/mile). This will vary on your fitness level, how you’re feeling that day, and how long you plan on sprinting. I like to sprint for 20 seconds and jump off to the side for a 40 second break. Follow this tabata-style method for 10 repetitions, or however many suit your needs!
    2. Hills on the treadmill: If you don’t want to select the hill interval option on your treadmill, you can manually choose the amount of incline you’d like. If you plan on doing 20 minutes of cardio, try a run/walk at a high inline like 12 or 15. Another option is to do intervals of hills by changing the incline every 1 or 2 minutes. Doing the latter will take up more brain space and may require more focus if you change the incline and the speed. 
    3. Deadmill: This one is a toughy! Turn the treadmill off for this one. Place your hands on the handles in front of you. This is important, as you’ll be using your arms in front (and not to your sides) to push using your legs. Keep your arms strong and try to move the running belt without turning it on. You’re using your legs to move the belt. This isn’t great for the treadmill, so many gyms will have some treadmills set aside that are used solely for this purpose.

    Don’t forget indoor gyms are also wonderful for weightlifting, I just won’t be going into any workout routines for the gym, because those will depend on your fitness goals and how much time you’re willing to set aside.

    Workout at night

    If you have to go outside, doing it at night or before the sun rises are probably your best bet!

    I personally have trouble waking up early enough so that it isn’t already hot, but I like being up late. I don’t mind going for a run or walk around 9pm, but you also need to keep in mind the safety of your area. 

    Another option would be to find an outdoor class, like a BootCamp before the sunrises, or an evening yoga class in the park. These kinds of classes usually aren’t planned during the hottest hours of the day in the dead of summer. 

    If you do plan to run in the evening, make sure to wear some reflective gear. I personally love this running vest by Noxgear that goes on sale around twice a year. Here is a list of great reflective gear options that can be used year-round!

    Go for a swim

    man in wetsuit with prosthetic legThis one is pretty self-explanitory! You have a few options here. Either swim outdoors, indoors, or take a nice cold shower! 

    A cold shower can be used to stimulate your brain and wake you up, or it can be used as a mood booster. Take advantage of your community pool for a lane swim or join a water polo team. There are even classes that take place in the pool! Lastly, and the hardest, would be to go for a swim in open water. Only do this if you have experience or have a life jacket handy! Many of my friends have practiced swimming in open water for their triathlon training, but make sure your wet suit is suitable for the cold temperatures.

    Lighten it up

    Go light. Realistically, you aren’t going to experience super hot weather every day.

    You can lighten any workout by changing the number of repetitions or sets, lightening the load of weight, decreasing the length of the workout, or changing the frequency of your workouts. 

    • Instead of running your scheduled 10km, consider walking it to get the distance in but not overwhelm your nervous system. 
    • Instead of your 45-minute heavy weight-lifting session, consider a 20-minute HIIT workout in your room with a YouTube video.
    • Practice some yoga moves, pilates, or even try out a beginner Animal Flow class.

    Get some chores done

    Get two things done at once. If you want to workout and burn some calories, but have other things to do, consider whipping out your rubber gloves and getting to work!

    When I’m at home and know I need to clean, I’ll get in a mood where I want to do everything in one shot.

    • Take my clothes to the laundromat down the street from me. Carrying two to three bags of clothes and bedding can be heavy. Don’t forget the detergent! 
    • For those of you who have a car and haven’t washed it in a while, this is your time to pull out the hose and the sponges. Get your kids involved if you want! You can even detail the inside and throw out all the garbage that may have accumulated over the weeks, months… or years?
    • Tend to the garden. If you have one, this is a great time to get down on your hands and knees and prune your garden, remove some weeds, and plant some beautiful new flowers or plants. 

    Conclusion

    Summer is always a tough time for me to get out because I live for the spring and fall. I just lovewoman lying on ground with rolled up yoga mat that transition period in between the frigid winters and the humid summers. That being said, I know I need to maintain some form of movement. I try to remind myself to enjoy the workouts, no matter how short or light just so I can stay active. 

    All of this to say: You actually don’t need to workout at all. Have you ever considered just taking the day off and enjoying the fact that you can let your body completely rest? Let yourself sleep in if you need it. Eat that cookie, that muffin, or that slice of pizza. Because guess what? That’s why we move. That’s why we stay fit and eat well 80% of the time. So you can find some balance in your hectic life. 

  • Is L-Arginine For You?

    Is L-Arginine For You?

    I used to think L-Arginine was only for people who worked out and wanted to get jacked! 

    And it certainly can be. But who else can use this amino acid? Way more than you think! Designed for go-getters, everyday athletes, Olympians, or those just looking to support a healthier lifestyle. Keep reading to find out if you could benefit from adding this supplement into your daily routine.

    l-arginine chemical compoundWhat is it and why do you need it?

    L-Arginine, or simply Arginine, is an essential amino acid that is necessary for the body’s production of nitric oxide, a compound that relaxes blood vessels and allows more blood to flow through arteries. Typically, you will see it in the form of a compound, like L-arginine HCI. 

    This amino acid is necessary for our body – it forms proteins that are necessary for humans to function because every cell in the human body contains protein. This protein provides us with energy!

    Arginine can be found in many foods, such as meat, fish, nuts and seeds, legumes, whole grains, and dairy products. When you can’t get all your arginine from foods, likely due to food intolerances or specific diets like vegetarianism or veganism, you may need to supplement with powders or pills to hit your needs.

    For daily use

    We know that L-Arginine is one of the most effective supplements available for helping enhance blood flow and muscle growth, but what about the rest of us? I like to workout, but I don’t have any aspirations of being on any physique or bodybuilding magazine covers. 

    No need to be a bodybuilder! Not only is it great for workouts, but it can also be used for chest pain and other blood flow issues, erectile dysfunction, heart failure, migraines, high blood pressure during pregnancy, and anti-aging!

    hand on shoulder

    What shocked me the most was the anti-aging benefit, so I dug a little deeper. It turns out it can reduce the appearance of fine lines and wrinkles by keeping your skin firm, plumping, and smoothing! Arginine hydrates dry skin and can restore moisture, much like collagen. In fact, Arginine is known to boost collagen production in your skin, which is the skin’s first line of defense against premature aging. This will help speed up cell regeneration in your skin to keep your skin looking healthy and radiant.

    Not only is it great for your skin, but arginine also does wonders for your sex life. I haven’t come across too many studies regarding women’s sex lives improving, however, a lot of the studies done have been on the effects of arginine on men, specifically erectile dysfunction (ED).

    L-arginine help to make proteins, but it also becomes nitric oxide (a gas) in the body. This nitric oxide is important for erectile function because it helps blood vessels relax so that more oxygen-rich blood can circulate through your arteries. Without this nitric oxide, the arteries of the penis are not receiving healthy blood flow, and therefore, erectile dysfunction may occur. 

    On its own, L-arginine may not “cure” your ED. However, a study done in the Journal of Sex and Marital Therapy found that L-arginine and Pycnogenol taken together helped men aged 25 to 45 with ED achieve normal erections without the negative side effects of prescribed ED medication.* Pycnogenol from French maritime pine bark can have significant impacts on nitric oxide levels in the body, which are responsible for vasodilation and improving blood flow. 

    For workouts

    Because L-Arginine helps relax and expand blood vessels and boost nitric oxide, it’s often used in the gym to get a good pump. This helps unlock more energy, speeds muscle growth, and enhances stamina of all kinds.

    Dosing arginine before a workout will require some work (and experimentation) on your end. You may notice that the standard pre-workout dose of 3-6 grams works for you. Others may be able to take up to 10 grams of arginine at once. Moreover, you may find that maintaining elevated arginine levels is possible if you space out three doses throughout the day. 

    Although this is a pretty potent ingredient, it could take a while before you feel and notice a difference. Give yourself a minimum of 24-hours for the l-arginine to absorb into your body. To see the full effects of consistent l-arginine treatment, try it out for up to 3 months.

    Another thing to keep in mind is that sometimes arginine on its own is hard to break down in the body because it is not bioavailable. Look for a product that contains Citrulline, another amino acid, as this will be easier to digest and convert into arginine in the kidneys.

    What makes NutraChamps L-Arginine great?

    When you fuel your body with this premium, proven, pump-inducing powerhouse, you can expect to train longer, harder, and more efficiently. Loaded with essential nitric oxide boosters, NutraChamps’ L-Argininenutrachamps l-arginine bottle and box delivers HCl, AAKG, and L-Citrulline — all the forms of this essential amino acid. But NutraChamps’ formula doesn’t stop there; this breakthrough blend is enhanced with grape seed extract and ginger root to fire up your day even further.

    L-Arginine Alpha-Ketoglutarate, or AAKG for short, is a modified version of arginine that enhances physical recovery. All forms of L-Arginine help boost energy, but AAKG is especially good at amping-up growth hormone and collagen production for stronger bones, muscles, and joints.

    Lastly, we’ve thrown in a good amount of L-Citrulline, an ingredient that the body uses to make L-Arginine. For most people, it’s an even more effective way to raise arginine levels in the body. Citrulline is absorbed especially well when taken orally, so prepare to soak up the full 250 mg dose. This ingredient is also great at boosting your immune system!

    Ginger root and grapeseed extract are added to this supplement to lower blood pressure and for additional anti-inflammatory and pain relief benefits.

    Have you tried this product? For something similar, take a look at Nitric Charge and Tribulus. Some like to take this alongside products like Maca root powder, Horny Goat Weed, or Korean Panax Ginseng to increase their stamina and sex drive.

    Conclusion

    Before I had done my research, I thought that L-arginine was a very niche product: only good for those who want to hit the gym and get a good pump in. I now know that although that is true, many groups of people are being left out of the discussion!

    Not only is Arginine great for workouts, but it is also helpful for those going through ED (and wanting to avoid OTC options), those who want to improve their skin, those who want better blood circulation overall, and those who have very specific diets that cut out arginine-rich foods. 

    Like all other products that are added or taken out of your regimen, I recommend you speak to a family physician, General Practitioner, or medical professional to find out if this product is right for you. Possible side effects include increased risk of bleeding, unhealthy imbalance of potassium in the body, change in blood sugar levels, and decreased blood pressure. You will also want to avoid taking L-arginine if you are also taking prescription ED drugs.

    Have you tried L-arginine or Nitric Oxide-boosting supplements? What did you use them for and what kind of effects did you find? Did you like it? Let us know in the comments below!

    Resources:

    • https://examine.com/supplements/arginine/
    • https://my.clevelandclinic.org/health/drugs/22536-l-arginine
    • https://www.healthline.com/health/erectile-dysfunction/l-arginine#side-effects
    • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073798/
  • The 7 Best Benefits of Walking

    The 7 Best Benefits of Walking

    What if we told you that something you do on a daily basis has the potential to change your life and the way you feel just by putting a little bit more time and effort into it? Well, that thing we’re talking about is walking! Ever since we were able to at a young age, walking has given us the ability to get from point A to point B. In these earlier years of our lives, we used to run, walk to our friends’ houses, play, and love being on our feet.

    As we get older, many of our jobs now require sitting for long periods of the day. We’ll often commute to work via transit or by our cars while sitting down, and then spend another 8 hours or more sitting in front of a computer at our desk with very few breaks in between. If you’re not making daily walks or movement a priority in your life right now, I’m sure you may be feeling the impact in one way or another. 

    It’s April, and in so many parts of North America the weather is starting to get warmer and the days are getting longer. If you’re starting to awaken from a bit of a winter slump, the best way you can take advantage of a warmer seasonal transition is by getting outside and going for a stroll.

    After reading this blog post, we are almost certain that you will be inspired to not only walk more but feel motivated by all of the amazing benefits moving your body provides.

    Here are just some of the physical, mental, and emotional benefits that a daily walk can give you:

    1. Better mood and improved mental health: 

    At one point or another, we all face days where we feel sluggish, lack motivation, or just simply feel down and out. One of the easiest ways to help yourself feel better is by going on a walk. In fact, multiple studies have shown that even short walks (between 10-15 minutes long) can help you return to a more calm and relaxed state. Consistently walking has also been proven to help decrease anxiety and protect the body from the harmful effects stress has on our mental health. Whether you choose to walk alone or with a loved one, getting outside and moving at a pace that feels good can help you ultimately feel happier and calmer overall. 

    2. Improved circulation 

    Do you deal with poor circulation? Especially in your legs and lower body? Some of the telltale signs of poor circulation include muscles that hurt or feel weak when you move, numbness, the sensation of pins and needles, and bulging veins. Specialists recommend that one of the best ways to improve circulation is by going on a brisk walk or even breaking up sitting patterns throughout the day by taking five-minute walking breaks. Walking is a low-impact way to get the blood flowing again because it helps to lower blood pressure and increase muscle contraction in your legs and lower body. 

    3. Weight loss 

    When people think of exercising for weight loss, many believe that the higher the intensity the better results they will see. While this kind of movement can definitely help to shrink your waistline, walking is one of the most underrated ways you can stay fit and lose weight. A brisk walk for 30 minutes to 1 hour per day in combination with a healthy lifestyle can result in weight loss. Specifically, one study from the American Journal of Sports Med shows that 11 moderate-sized women lost 10% of their body weight after just 6 months of brisk walking, proving that walking is indeed an effective way to lose weight.

    4. Supported bones and joints

    Building and maintaining strong bones is extremely important, especially as you get older. When we age, our risk for osteoporosis as well as other bone and muscle conditions increases. Walking is an amazing way to support your bones and joints and should be done at any age. Our bones are living tissue, meaning that the tissue is constantly being replaced when they die. Exercising regularly allows the body and bones to adapt to the forces being placed upon them, which in return, makes them stronger and denser. Walking also improves balance and coordination which is especially important as we get older. This will prevent falls which can result in broken bones for those who are elderly. 

    5. Longer life

    If you’ve already made it to this point in the article, I’m sure you have a good understanding of the many benefits walking provides for our overall health and wellbeing. It’s really no surprise then that in return, walking can help us live longer lives. A study published in the British Journal of Sports Medicine found that walking at a moderate pace was associated with a 20% reduced risk of mortality from health conditions. 

    One tip we suggest for getting the maximum benefits out of your walks is to pick up the pace. Many studies have found that fast-paced walkers reap better health benefits than slower-paced walkers. For a challenge, you can also try walking on an incline by going on hikes, taking the stairs, or walking up hills. 

    6. Immune system protection

    There are many natural ways to boost the immune system, from eating more fruits and veggies, to taking supplements, and even walking! Moving your body and exercising, including walking, actually helps to increase white blood cells. White blood cells are part of the body’s immune system and help to body fight off diseases and infections. This is especially important to keep in mind during cold and flu season. A study from the World Journal of Experimental Medicine took a group of 800 young adults and found that even five minutes of walking per day increased white blood cell counts significantly!

    7. Increased cardiovascular and lung fitness

    A brisk walk should get your heart pumping, blood flowing, and lungs expanding. When done consistently, this act in itself can actually reduce your chances of cardiovascular disease and stroke, which is amazing! Walks help to lower blood pressure and cholesterol, strengthen your lungs, improve circulation, and so much more. When you start to make walking a part of your lifestyle, your body will reap the rewards and you’ll feel so much better all around. 

    Sometimes we let life get in the way of carving out time for ourselves to do good for our bodies. All of us are busy in our own ways, but if we make something a priority, we’ll find the time for it. After reading through these 7 awesome benefits of walking, we hope you feel inspired to carve out some more time to get your steps in and your blood pumping. Walking is one of the most globally accessible forms of exercise because we can really do it anywhere, for free! Take advantage of the amazing body you were given by going on more walks, and just watch how your life transforms for the better.

    Sources:
    1. https://pubmed.ncbi.nlm.nih.gov/11148895/
    2. https://pubmed.ncbi.nlm.nih.gov/10863677/
    3. https://www.veinandbody.com/top-5-leg-exercises-improve-blood-circulation/
    4. https://pubmed.ncbi.nlm.nih.gov/3618879/
    5. https://www.nejm.org/doi/full/10.1056/NEJM199503233321202
    6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905589/#

     

  • The Importance of Strengthening Your Pelvic Floor

    The Importance of Strengthening Your Pelvic Floor

    Have you noticed that particular daily activities such as sneezing, coughing, running, or laughing end up resulting in leaking a little bit of urine? As a man, do you have a harder time maintaining erections? As a woman, has sexual intercourse become painful and uncomfortable? These symptoms can all be a result of a variety of different reasons, but they can also all lead back to your pelvic floor. If you’ve been feeling hopeless about why any of the above symptoms are occurring, you’ve come to the right place. Some call these times the “pelvic floor revolution,” because more information and practices are coming out about how to strengthen this area of your body. In this article, we are going to talk all about the importance of strengthening the pelvic floor and what you can do to support this often overlooked part of your body. 

    What is a pelvic floor?

    Pelvic floor disorders tend to be more common in women than in men, and studies have shown that roughly one-quarter of women living in the United States are impacted by one or more pelvic floor disorders. This is quite a large number, especially because so many of us don’t even know where our pelvic floor is located, what it does, and why it’s so vital for our overall wellbeing. 

    A pelvic floor is a base group of muscles that are located in the pelvis and stretch from the front of your pubic bone to the back where your tailbone is located.  Your pelvic floor works with other muscles in your body to support stability and the spine.

    In men, the pelvic floor supports the bladder and bowel. In women, the pelvic floor supports the bowel, uterus, and bladder. Without even realizing it, you have used and activated your pelvic floor muscles by holding in gas or number one and two. If you’ve ever been pregnant, your pelvic floor was also greatly impacted by stretching and making room for a growing baby. After giving birth, women will experience a weakened pelvic floor for up to two months. Although some women are impacted by pelvic pain and pelvic floor dysfunction long after childbirth, sometimes symptoms can even emerge years later.

    What are the reasons for a weakened pelvic floor?

    It is hard to pinpoint just how many people are really impacted by pelvic floor disorders, especially because awareness of the symptoms and condition is quite low. Although many of the causes remain unknown, there are definitely some known factors that can lead to a weakened pelvic floor or a pelvic floor disorder. 

    • Pregnancy
    • Being overweight
    • Trauma in the pelvic area such as a car accident 
    • Chronic constipation
    • Pelvic surgery
    • Advancing in age

    In some of these circumstances, a weakened pelvic floor can’t be avoided, therefore it’s important to know what can be done to improve your pelvic floor health.

    Why is strengthening the pelvic floor important?

    Our pelvic floor muscles support our pelvic organs, so simply put, when you strengthen your pelvic floor muscles, the organs that surround it also become stronger. Some of the benefits you can expect from strengthening your pelvic floor muscles include: 

    • Better supported bowels, bladder, and uterus
    • Reduced urinary leakage, lower back pain, pelvic pressure, and incontinence. 
    • Less low back pain
    • Less pelvic discomfort
    • Better sexual intercourse
    • In some men, a stronger pelvic floor can improve erectile dysfunction
    • Increased confidence and quality of life

    How to strengthen the pelvic floor?

    If you’ve been dealing with any of the weakened pelvic floor symptoms that we mentioned earlier on in this article or want to strengthen your pelvic floor in general there are ways you can do so! 

    If you’ve never activated your pelvic floor muscles before you probably don’t know where to start. One of the easiest and most common ways to strengthen this set of muscles is by doing kegels. There are different ways of performing a kegel if you’re a man or woman. Here is how you can get started from almost any place, anywhere:

    Kegels for women: First and foremost, to perform a kegel properly you will need to identify your pelvic floor muscles. One simple way you can do this is by practicing the next time you are urinating. While you are going, stop releasing during midstream. In doing so you should feel the sensation of your pelvic floor tightening. In order to perfect your technique and practice kegels throughout different times of the day, imagine you are sitting on a marble and begin to tighten your muscles as if you are lifting it. Once you start to get more comfortable with kegels you can repeat them three times a day for 15 sets, each 3 seconds long. With consistent practice, most women start to notice a difference within 4-6 weeks or by three months. 

    Kegels for men: Men can perform kegels too, just in a different way than women do! In order to identify and activate your pelvic floor muscles as a male, you can also try to stop urinating midstream. We advise not doing this often because it could become painful to stop and go. Once you have identified the feeling of tightening your pelvic floor muscles, it’s time to try kegels! To practice this exercise you will need to envision pulling in and lifting up your genitals from the inside. Start slowly and once you get the hang of doing them you can practice three times today for 10 sets of 3 second kegels each. 

    If kegels aren’t your cup of tea for strengthening your pelvic floor, don’t sweat it. There are other exercises and options available for pelvic floor strengthening. Here are some to name a few:

    • Hip Bridges
    • Squats
    • Jumping jacks
    • Pilates 
    • Yoga
    • Physical therapy

    We highly recommend consulting with a fitness professional or medical doctor before changing anything within your lifestyle or daily routine to see if it’s best suited for you.

    We have more education than ever before about ways to improve our health, from the inside out and the outside in (pelvic floor muscles included). If you’ve been dealing with any of the troubling or uncomfortable symptoms that come along with a weakened pelvic floor, we hope that the right exercises or protocol can help you find comfort again in your daily life. 

    Sources:

    https://www.nih.gov/news-events/news-releases/roughly-one-quarter-us-women-affected-pelvic-floor-disorders#:~:text=The%20study%20also%20revealed%20that,cavity%20weaken%20or%20are%20injured.

    https://www.healthline.com/health/fitness-exercise/pelvic-floor-exercises#benefits-of-strengthening

    https://www.mskcc.org/cancer-care/patient-education/pelvic-floor-muscle-kegel-exercises-men