Creatine is a supplement that has been popularly used within the fitness community for quite some time. Still, if you don’t train frequently or know much about the performance-assisting supplement world, you may have never heard of it! Even though people take creatine in supplement form, it is already naturally occurring in the human body and produced by the liver, kidneys, and pancreas. Creatine is then converted to phosphate, stored in the body’s muscles and used for energy. The human brain even uses some creatine, as studies show that it immediately supplies energy to tissues that need it most. At this point, you might be wondering what the other benefits of creatine are and if you should take a creatine supplement. Well, If you’re interested in a further breakdown of all things creatine, keep on reading!
History of Creatine Supplements
Creatine was first discovered in 1832 by a French scientist, Michel Eugene Chevreul, who found creatine in beef tissues. Michel christened his find by calling it the Greek word (Kreas), which means meat. From this initial discovery, many other studies were conducted on the findings on creatine. Decades have passed since Michel’s discovery, and in 1912, Harvard University found that ingesting creatine can boost creatine content in the muscle. Giving creatine to animals resulted in nitrogen retention, which strengthened muscles! In the early days of this discovery, much of the public didn’t have access to consuming creatine because the process of extracting it from meat was expensive and time-consuming. It wasn’t until the 1950s that creatine could be made in a lab! At this time, scientists began to study its effects on treating muscle-related conditions such as Huntington’s disease. Flash forward to a more recent decade, the 1990s, and creatine finally started to catch on to the public after some famous athletes and Olympians began using creatine supplements. From then on, it has only increased in popularity!
What are the benefits of creatine?
We’ve already briefly covered some of the benefits of taking a creatine supplement, but at this point, we will go more in-depth into the many benefits it can provide you!
1. It supports energy at the cellular level!
Our body works in complex ways to keep us functioning and our energy flowing to do the tasks we need to do daily. Without getting into too much scientific details, creatine helps our body produce ATP (Adenosine Triphosphate), our cell’s most basic form of energy. If you’re doing a lot of high-intensity exercise or workouts, your muscles will need extra support with energy levels and recovery. Studies have shown that most creatine goes toward the skeletal muscles in the body, where it is then converted into a compound combined with creatine and phosphoric acid. This compound then creates more ATP, which leads to more energy on a cellular level!
2. Creatine can increase muscle strength!
Not only does creatine support our muscle’s energy levels, allowing gym-goers and athletes to push harder, but creatine also helps with recovery, contributing to overall strength and training. A large study was conducted on 250 supplements to see which would come out on top to assist resistance training. Creatine was the supplement that came out on top in this study for its ability to promote muscle strength!
3. Creatine can positively impact brain health
So far, we’ve only discussed the effects of creatine on our energy levels and muscles in the body, but creatine is also essential for brain health! When performing complex tasks, our brain needs ATP, and not only do creatine supplements promote phosphocreatine stores in the body, but they also do so in our brain. Studies have shown that when these levels increase in the body, it decreases brain fatigue, allowing us to do what we need with more velocity.
How to Take Creatine?
There are many proven benefits of taking creatine, especially if you live an active lifestyle! The good news is that it’s also super easy to find creatine nowadays. At NutraChamps, we just launched a creatine supplement that we’re super proud of: creatine gummies! These delicious watermelon-flavoured gummies are packed with 5,000mg of high-potency creatine monohydrate per serving! These gummies will be your new favorite workout sidekick because they can enhance your performance at the gym and beyond. Most creatine products on the market come in powder form, which can be messy to mix or not convenient to grab and go. When it comes to NutraChamps Creatine Gummies, you only need 4 gummies daily to meet the requirement and get the benefits you need to feel your best!
Maca is a root vegetable that has made its way over to North American supplements and wellness powders for its amazing benefits. Although it’s becoming more popular, this powerful plant is nothing new to Peruvians. In fact, it has a history of being used for thousands of years, especially within communities who have lived around the Andes mountains. This plant is extremely durable, as it is grown in the high Andes of Bolivia. Maca is tolerant to frost and even able to withstand strong winds and sunlight. It has been used traditionally as both a food and medicine. In cooking, it is similar to a potato in its starch content and can be boiled in a soup. What you also may not know is that traditions say that maca root was eaten by Ancient Incans before going into battle to give them strength. In this blog, we are going to go into depth around the health benefits of Maca and it’s healing properties. If you want to know more about the marvellous benefits of Maca, keep on reading!
Maca can increase libido
When it comes to engaging in intercourse, libido plays an important role. Libido is all about the desire and drive to participate in sexual intercourse. Lots of factors are at play when it comes to having a healthy libido or sex drive, some common signs that you may have a low libido include:
A decreased interest in sex
A decrease in sexual fantasies or thoughts about sex
Feeling generally more unhappy and down.
Different conditions and blockages might be in the way of a healthy libido which include:
Relationship issues
Medical conditions
Hormonal imbalances
Stress
Aging
Mental health conditions
The good news is that there are different ways you can support your libido, and one of them is with Maca! This root has been used for centuries to support fertility and sex drive, and now there is even research to back it up. Research has shown that Maca helps to keep estrogen and progesterone levels stable, which improves sexual health for females. Maca has even been shown to benefit men who have low libido or sexual desire.
Maca can support stress levels in the body
Stress is a feeling too many of us are familiar with in the world we live in today. Between tight deadlines, balancing busy schedules, and increasing demands, many of us feel bogged down. The good news is that Maca can actually help to support these daunting stress levels due to its adaptogenic nature. Adaptogens, such as Maca, balance the body’s HPA axis which is responsible for the central nervous system and how we respond to stress. Stress causes cortisol levels to go up, Maca can work to balance things out and keep levels from rising.
Maca increases energy
When it comes to our energy levels, sometimes we need all the help we can get. The powerful benefits of Maca have been shown to impact energy levels and enhance mood. While there needs to be more studies done on the connection between Maca and energy levels, one study in particular found that participants who took 3 grams of Maca for 12 weeks reported more of an energy boost than those who didn’t consume the Maca powder.
Maca can reduce blood pressure
Healthy blood pressure levels is a key aspects to good health. The higher your blood pressure, the higher risk you have in experiencing health issues. All of the body’s organs including the brain and heart receive nutrients and oxygen through blood flow. When it comes to Maca and blood pressure, there have been multiple studies showing that people who consume Maca more regularly tend to have lower blood pressure than people who don’t. Before getting off any blood pressure medication or adding Maca to your routine alongside medications, we always recommend consulting with a healthcare professional.
When it comes to the powerful properties of Maca, the list is extensive. What’s amazing is that Maca is now more accessible than ever before! At NutraChamps, we offer two different kinds of Maca for optimal wellness. You can choose from our Maca capsules or our Maca powder, which can be added to smoothies, coffee, or even baked goods. Just like any other supplement, Maca is not a bandaid solution or an overnight fix. Alongside taking Maca, we always recommend eating a nourishing diet, moving your body, taking care of your mental health, and being mindful of your daily choices!
The most complex, intriguing, and arguably fascinating organ in our body is the brain. As a human race, we have come a long way in our understanding of how the brain works, but there is still much to learn. A fact that may just blow your mind is that scientists have found that there are approximately 86 billion neurons in the human brain! What are neurons? Well, in simple terms, the main function of neurons is that they’re information messengers. They send out information around the brain, spine, and body both electrically and chemically.
Perhaps one of the most amazing aspects about our brain is that they’re highly adaptable and capable of great change through neuroplasticity. This literally means you can re-wire the way you think, act, and feel with practice and giving the brain what it needs! The brain’s neuroplasticity allows it to recognize pathways, create connections, and sometimes even create new neurons.
Our brain and neurons enable us to live out our lives, from allowing us to have thoughts, make decisions, store memories, control emotions, allow for movement, and even keeps us breathing automatically! It’s easy to see just how important this essential organ is and that we should do what we can to keep it functioning at its best. Whether you’re looking to have better focus, feel happier, or improve your memory we’re going to cover 5 of the best brain-boosting hacks for feeling better all around! If you’re interested to dive deeper, keep on reading.
Exercise Regularly
It comes as no surprise that one of the top brain-boosting hacks is exercising. Have you noticed the way you feel after a good sweat session? Physical activity not only positively impacts the health of our brain (which we will go into more detail about) but it also manages our weight, reduces the risk of disease, strengthens bones and muscles, and keeps the body in shape. When it comes to brain health in particular, one of the ways that exercise is beneficial is that it increases blood flow to the brain. Adequate blood flow for the brain is vital because it allows it to get the oxygen and nutrients it needs to function. Although most forms of exercise assist with blood flow some of the best are hot yoga and being in a sauna since thermal stress allows for better blood flow to the brain. A study from over 10 years ago even found that aerobic exercises such as biking, running, or swimming can enhance the expression of neuroplasticity biomarkers!
Consuming healthy fats
This may come as as surprise, but did you know that our brain is made up of nearly 60% fat? Healthy fats are super important for proper brain function, especially omega-3 fatty acids. Omega 3 fish oil supplements contain two kinds of fatty acids – EPA and DHA. These fatty acids are the core components of cellular structures like cell membranes. Researchers have found that despite the significant role Omega 3’s play in our brain health and even heart health, most people in the US aren’t getting enough of it in their diet. One of the easiest ways to ensure you’re getting enough Omega 3 fatty acids in your diet is through supplementation. This is especially helpful for picky eaters or those who don’t like fish because many of the supplements you can get are flavored or unflavored! Some other beneficial fats for brain health that you can incorporate into your diet include olive oil, coconut oil, nuts, seeds, and avocados!
Deep Breathing
Breathing is a completely free and powerful tool you can use to regulate your nervous system bringing your body and brain into a state of rest and digest. Without realizing it, so many people are unconscious of how they breathe throughout the day. Quick, shallow breaths can often lead to activating the sympathetic nervous system (the feeling of fight or flight). Deep breathing also supports neuroplasticity in the brain resulting in being able to change our brain and reinvent ourselves at any age or anytime! Some of the other ways that deep breathing benefits the body includes stress relief, regulating cortisol, lowering heart rate, lowering blood pressure, reducing pain, and reducing anxiety. Here are some different breathing techniques you can implement to hack your brain on the daily!
Belly breathing:
Find a comfortable, quiet place to sit or lie down.
Place one hand on your chest and the other on your abdomen.
Take a slow, deep breath in through your nose, allowing your diaphragm to expand and your abdomen to rise. Feel your hand on your abdomen move outward.
Exhale slowly through your mouth, letting go of tension and allowing your abdomen to fall. Your chest should stay relatively still.
Continue this slow and controlled breathing pattern, inhaling through your nose and exhaling through your mouth.
Focus on the rise and fall of your abdomen, and try to keep your chest movement minimal.
Practice for a few minutes each day to improve your belly breathing technique and promote relaxation.
Box breathing:
Find a quiet place to sit or stand comfortably.
Close your eyes and take a moment to relax.
Inhale through your nose for a count of four seconds, filling your lungs completely.
Hold your breath for a count of four seconds, keeping your lungs and body still.
Exhale slowly and completely through your mouth for a count of four seconds.
Pause and keep your breath out for another count of four seconds.
Repeat this cycle for several minutes, maintaining a calm and steady rhythm.
Focus on the even timing of each breath cycle, and try to clear your mind of distractions.
Gradually, you can increase the count to five or six seconds for a more extended practice.
Box breathing is an effective technique to reduce stress and anxiety, so use it whenever you need to relax or regain composure.
Keep a consistent sleep schedule
At this point, it’s a well-known fact that not getting enough sleep impacts cognitive function. Quite literally, during sleeping toxins are flushed out of the brain. Sleeping allows for the body to recover and restore, but so many people aren’t getting enough of it! One of the best ways you can start to improve your sleep routine is by keeping a consistent sleep schedule. It’s not beneficial for our brains and bodies when we go to bed at different times every single night and have a scattered sleep schedule. Our bodies crave routine and familiarity when it comes to winding down at night and preparing for sleep. By implementing a nighttime routine that you can stick to while going to bed and waking up at the same time everyday you will begin to notice positive effects in how your sleep schedule shifts.
Consider taking brain-supporting supplements
When it comes to our mind and body functioning at its best we certainly need adequate amounts of vitamins, minerals, and nutrients! With the busy lives we lead and the diets many of us tend to lean towards, we could be missing out on some potentially crucial vitamins that can make a big difference in how we feel and perform. For example, certain B vitamin deficiencies like Vitamin B6 and Vitamin B12 may result in neurological symptoms or conditions such as depression, dementia, and overall cognitive decline. Taking a full-spectrum B complex supplement will ensure that all your B vitamin levels are met! Other supplements that can make a difference in brain health, especially lowering inflammation and reducing anxiety are Turmeric, Magnesium, and even adaptogens such as Rhodiola or Ashwagandha!
Taking care of your vessel and brain doesn’t have to be overly complicated, and most of these hacks are just basic fundamentals of how human beings can operate to feel their best. It’s important to note that the brain is complex and powerful, therefore we shouldn’t take lightly even the unhealthy habits we participate in on a daily basis. By implementing these brain hacks and eliminating unhealthy habits like smoking, drinking, drugs, and stress, our brains and bodies will begin to feel the difference!
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!
From reading the title of this blog post, you might just be thinking, “does this actually mean I can have a snack while I am working out? I’m in!”
Well, we are sorry to disappoint but there is actually no eating involved in this concept of exercise. This fitness trend involves a short bursts of movement that gets the blood pumping and you can integrate into your daily life.
It’s a great alternative to blocking out a large chunk of your day travelling to the gym, working out, and then heading home. You can partake in exercise snacking throughout your day at home or at the office (if it allows). Keep on reading to learn just how easy and effective this can be!
What are the benefits of moving your body and working out?
According to the Bureau of Labor Statistics, only 19.3% of the US population was engaged in sports or exercising everyday in the year 2019.* (citation below)
That number is quite small in comparison to how important exercise is in our daily lives. Movement is not only important for our overall physical health, but also our mental health.
Here are just some of the many benefits that daily exercise provides:
It improves your memory and cognitive functioning
Controls weight
Combats a plethora of health conditions
Improves your mood
Can improve sex life
Can improve sleep
Boosts energy
We should move our body not only because it helps us tone up physically, but also because it makes us feel so much better!
What is exercise snacking?
Exercise snacking was birthed from research coming out of HIIT training (high intensity interval training). This form of high intensity training involves pushing yourself to the maximum with intervals of rest in between.
Research has found that these active breaks can actually be spaced out throughout the day! The beauty of practicing exercise snacking is that it doesn’t even involve fancy equipment or heading over to the gym. Exercise snacking could look like climbing three flights of stairs three times a day, or walking for 2 minutes every 20 minutes!
The point of exercise snacking is to increase your heart rate. You can do any of this movement in your regular clothes, some great examples include jumping jacks on the spot, 10-15 walking lunges, dancing to your favorite song, taking the stairs, or squatting while you’re waiting for your lunch to warm up in the microwave.
Not only can exercise snacking eliminate the problem of sitting for too long, but it can also boost productivity, energy, and support metabolic health. A great way to get started is by getting your coworkers involved or making an effort to do some movement during your lunch break and any other breaks you get during your work day.
Many of us think that fitness and exercise needs to look a certain way like going to the gym for an hour or jogging outside, the truth is that it doesn’t need to! By making the time to take short breaks of movement throughout the day, you’re still reaping the benefits of exercise. Try it out for a couple of weeks and notice how you feel! It might just become apart of your lifestyle.
Sources
“Physical Activity – Statistics & Facts.” Statista, 28 March 2023, https://www.statista.com/topics/1749/physical-activity/#topicOverview. Accessed 19 April 2023.
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.
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.
Springtime is on the horizon and so many of us are feeling ready for a brand new season and a fresh start. Around the globe, the term “spring cleaning” is one that many of us are familiar with. It is with the onset of spring that we begin to declutter our homes, organize our cabinets, and dust the nooks and crannies that we didn’t get around to in the winter. Some researchers actually trace the origin of spring cleaning back to traditions that took place Persian new year, also known as Nowruz, which falls on the first day of spring. House cleaning or “shaking of the house,” is a Nowruz tradition that continues to be upheld today. Spring cleaning, purchasing a new wardrobe, and buying flowers are all things that are done in the weeks and days leading up to Nowruz as preparation. While spring cleaning our homes is something that we should all take advantage of as the weather gets warmer and the days get longer, it’s also a great opportunity to reevaluate and spring clean our lives.
Significance of springtime:
Depending on where you live in the world, springtime might not make a huge difference in the weather you have throughout the year or impact any of the wildlife and nature that surrounds you. For those who do live in colder and snowier parts of the world, spring is a time that feels like new life begins. The animals start coming out, the birds start chirping, the ice and snow begin to melt, flowers begin to bloom, and the environment around us drastically changes. While all of this is happening around us it’s no coincidence that in turn, we feel transformed on the inside. Spring is a time of the year when we can truly begin to feel alive again, awakening to our creativity and blooming into a newer version of ourselves.
In this blog, we are going to talk about some of the ways you can spring clean your mind, body, and soul. Decluttering from the inside out will give you the chance to prioritize, focus, and give love to the things that mean the most to you.
Eat more vegetables, greens, and fresh fruit
During the wintertime, we tend to gravitate towards comfort foods. When it’s cold outside we often want foods that are warming and make our bellies full and our souls feel happy. While there is nothing inherently wrong with having comfort foods all year round, there is something to be said about shifting our diet as the seasons change. When spring comes along, things start to feel more fresh and light outside, in turn, this reflects the way many of us feel like eating. The good thing about eating more fresh fruits and vegetables is that you don’t need to compromise on taste. There are so many incredible ways you can enjoy more greens, veggies, and fresh fruit in your diet by following simple recipes.
Here are a few springtime recipes you can try and enjoy to feel energized and amazing:
The people within your immediate circle will either add value to your life or keep you feeling weighed down. Are there relationships in your life that you have found to be more work and struggle than they have been ease, fun, and joy? This might be the right time to reflect on which relationships you should hold closest to you and which you can keep at a loving distance. Your environment and who you associate yourself with on a daily basis have a direct correlation with how you feel. It’s important to take note of the conversations and friends that seem to constantly drain you rather than uplift you.
Walk more and get some fresh air
After spring equinox the days start brighter and longer, which is a perfect time to go outside and get some fresh air. Naturally, we are more cooped up during the winter season because the weather is colder and the days are shorter. Spring grants us the lovely opportunity to take advantage of fresh air and mild days. Just getting outside and walking has so many incredible benefits such as reducing stress, boosting the immune system, burning fat, regulating blood pressure, and so much more!
Open the windows, let the breeze in
There’s nothing like being able to open your windows and let the breeze into your home after having them closed shut throughout the wintertime. Opening up the windows of your home and in your vehicle is the perfect way to embrace a new season and feel refreshed. We highly recommend taking some time on a weekend to clean your home, put on your favorite tunes, and open up the windows. Trust us, the inside of your home will feel brand new!
Bring life to your home
As new life starts to emerge outdoors with flowers blooming and plants growing, it’s a great chance to bring some new life into your own home. One way you can spring clean your home and feel more cheerful is to buy yourself some flowers and plants. Not only will it make you smile to see lovely colors and growth around your home, but it will also give you the important task of taking care of flowers and plants, which is very rewarding and mindful. Multiple studies have shown that plants actually help make you feel happier and healthier, and even contribute to decreasing anxiety.
Connect with people in person
Depending on where you live in the world, COVID-19 restrictions are beginning to ease and more things are starting to open up again. Many of us have missed in-person social connections for quite a while and this spring will be the perfect time to start getting out there and connecting again. Plan some picnics, walks in the park with friends, join a local yoga class, or do something that allows you to be more social again. This will not only give you a sense of community but it’s bound to increase your mood and make you feel great.
We hope that these lifestyle spring cleaning tips will help your mind, body, and soul feel refreshed and ready to step into a new version of yourself. We’ve all been through a lot in the past couple of years and so many of us have put self-love and self-care on the backburner. Doing these small things should definitely make a difference in how you feel about yourself and how you feel in general!
Kino Macgregor started Omstars several years ago when she left Alo Moves and in order to replace DVDs. If you don’t know who Kino is, she’s one of the bigger North American names in Yoga, who’s especially known for her Ashtanga practice.
This is a paid yoga app that offers a 14-day free trial. After the trial, you can choose from a monthly subscription or an annual subscription.
Not only are there classes available to those wanting to learn Yoga for the first time, but they’ve also got Teacher Training classes and scholarships available for those who cannot afford the pricey courses necessary to become a teacher. I thought that was a nice touch!
I used it for the Unlimited streaming, so I didn’t participate in live classes, but it’s something I might try this month.
What kind of workouts can I expect?
You name the Yoga style and they’ve got it.
Here are just a few: Ashtanga, Vinyasa, Chanting, Kids Yoga (love this!), Diverse Movement, AcroYoga, Yoga Tutorials, Yoga Philosophy, Handstands, Guided Meditation, and more!
Just make sure you’ve got a yoga mat and any of your preferred props, like blocks, bolsters, and yoga straps.
Who teaches the classes?
Source: https://www.kinoyoga.com
A better question would be: “Who DOESN’T teach on Omstars?!”
Although I joined because I was familiar with Kino Macgregor’s work, I was surprised at all the other teachers that were at my disposal to follow and learn from. WOW.
There are big names and some you may not recognize, but I’ve tried at least 8 different teacher’s classes and I can say I was not disappointed!
Cost & Accessibility
After your 14-day free trial, you are automatically billed monthly or annually. This is a feature I don’t like! Before starting your 14-day trial, you need to enter in your credit card information and choose monthly or annual membership before you even get started! You need to cancel your membership before the trial is over if you want to avoid getting charged.
I personally signed up month-to-month because I wasn’t sure if I’d like the app. But if you do need to cancel, you can still finish out the month you’d paid for, which is great!
Monthly costs are $18.99 and the annual fee is $189.99, meaning you receive 2 months free if you go for the latter. If you like the convenience of being able to enjoy yoga at home, this is a way more cost-effective way to do yoga than splurging at a studio.
Specialty yoga classes/courses are a bit pricier but don’t seem to require a membership, so you can sign up for a flat fee and have lifetime access!
Classes are accessible by phone, tablet, and computer, but I highly recommend casting it to a bigger screen like your desktop or TV. Yoga is pretty precise sometimes, and you don’t want to miss out on the cues you’re being given.
Why I loved it
I love the diversity in styles and teachers. Omstars has a community-inclusive feel, which is great since I always thought Kino was a hardcore Ashtangi who would not budge from that style. It’s great for those who can’t afford to attend classes in person, beginners and advanced, those who like to workout at times where classes wouldn’t be available in person, and those who want more of a community feel.
A Yoga, Fitness, and Meditation app that is geared to all. I find a lot of these apps lean heavily to the more feminine side, but I can see a lot of the Men in my life wanting to sign up for Alo, as it looks very polished and quite challenging. However, I know many people of different backgrounds, genders, and fitness levels that would benefit from an app like this.
What kind of workouts can I expect?
From Beginner to Advanced, or Low Intensity to High Intensity, there is something for everyone. There are even Pre and Post- Natal classes.
Whether you want to meditate, do a yoga class, or a hard Tabata or HIIT workout, they’ve got something for you.
I noticed this one does not advertise a HUGE variety of classes, and I kind of like that. They do what they do really well, and they don’t dabble in other activities like bouncing on trampolines or heavy strength training.
Who teaches the classes?
Source: https://www.alomoves.com/
The teachers/instructors all have different backgrounds and you can see this in their bios which are posted on the website before you even sign up. These instructors have been teaching for a long time, and they continue to learn as they grow, which is crucial, as things are always evolving and these teachers seem to adapt well to these changes.
They’re all intimidatingly good-looking and ripped, but once I got over that, I thoroughly enjoyed the classes! 😂
Cost & Accessibility
Alo offers a 14-day free trial. After that, you’re looking at a monthly or annual commitment.
A monthly membership will put you back $20/month, while an annual membership costs $199. You can cancel at any time! After canceling your account, you will be able to access Alo Moves until the last day of your billing cycle, and will not receive a refund for the current month.
You can access classes by desktop, laptop, iPhone, Android, tablets, and casting to your TV.
Why I loved it
Before you sign up for anything, you can read the bios of the instructors. This is important to me because I teach yoga and I would want to let students in on my style before they commit.
I have to admit out of all the apps I used, this one wins for class backdrops. Some of the trainers were in a beautiful, plain studio, while others were on a sandy beach by the pool. Tawny Janae and Kupah James teach classes in the Red Rock Canyon, snowy Tahoe, the California Desert, and Hawaii. Honestly, this has made me miss traveling so much, but seeing those backdrops helped a lot!
I have trouble falling asleep and staying asleep at night, so I was happy when I found out they have sound baths on Alo Moves which usually cost around $25-$50 in person. My favorite was the Sound Bath performed by Phyllicia Bonanno. It’s nice to have everything in one place so that I can workout and then also chill all while on the same app.
Winner of the Women’s Health’s Fit Tech Award Winner 2020, this app was probably the least shiny and fancy of the 3 apps I tried. But don’t let looks deter you from trying this app.
When you start up their 7-day free trial, you will be asked to answer 3 simple questions in order to personalize your practice, which many other apps neglect to do. This makes it way more tailored to your current fitness level.
Like some of the other apps, Glo also gives you the option to join in on a live class, which can be nice if you want to practice with other members around the world.
What kind of workouts can I expect?
You can choose between individual classes or a Program, which takes you through a variety of pre-set classes or that will last you 1-8 weeks depending on how much time you can dedicate.
With 16 different styles of Yoga, you are sure to find something that suits your needs and fitness level. Variety is not lacking! Teachers come from a global network of world-class instructors. Classes are set in an empty studio so there is no flash or anything to distract you from the practice, which I appreciated.
You can choose from Yoga for beginners to Pilates, Yoga conditioning (really enjoyed these!), and live yoga classes.
Who teaches the classes?
An impressive crew! And they all have different backgrounds. Some classes are just lecture style, which means this app is geared toward yogis who want to learn more about yoga culture and maybe improve their teaching style.
Go onto the Glo website and go through the Instructors to find out more about these incredible yogis. Also, notice that they have Guest Teachers… which is pretty impressive. You can take a look at their profile, which will lead you to their website or social media. This shows that Glo is all about the people: they want to showcase good instructors and make sure the users of their app have access to all resources even if it takes you off their page.
Cost & Accessibility
You’ll receive a free trial, after which you will need to commit to either a monthly or annual subscription. Glo offers a monthly subscription option for $18 USD. They also offer an annual subscription option for $162 USD.
You can access all classes on Google Chrome, Safari, Firefox, Microsoft Edge, etc. Plus all the other convenient options like iOS app, Android, TV apps, and Google Chromecast.
They also give you options if you do not have props or don’t know which props to buy since they know not everyone has access to these.
Why I loved it
All the classes without all the noise! The classes were simple but HARD! The instructors weren’t overly enthusiastic and just seemed really humble and happy to be there.
I don’t use many props in classes, but I love when I get to use Therabands, and I just happened to have one lying around at home that was starting to get covered in dust, so it was the perfect mind to get moving.
You can completely mute the music which is great, because sometimes I just felt like playing my own music, although their music flowed well with the classes.
I chose these I did try other Workout Streaming Websites and apps, but unfortunately, they included other equipment that I wouldn’t say are very cost-efficient, such as Kettlebells and Heart Rate Monitors, all of which I already had.
This was the list of my Top 3 Yoga apps. If you want to see the 3 Fitness apps I tried and enjoyed, click here.
I tried to choose apps/websites that required minimal equipment and were cost-efficient month-to-month.
Have you tried any of these workout streaming websites or apps yet? Have you tried others that you felt were more interesting, fun, affordable? Please let me know in the comments below! I’d love to give it a try and I’m sure our readers would love to check them out too!
Chelsea Pineiro
Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.
When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as hiking, photography, listening to podcasts, or playing video games. She is constantly working toward finding natural solutions to live a balanced lifestyle, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
to all resources even if it takes you off their page.