From sun up to sun down, we are on the grind. We put in early
hours at the box and we close down the gym at night. We are dedicated to a way
of living that demands rigorous dedication and uncompromised grit.
of this unwillingness to compromise when it comes to accomplishing our goals,
we demand the very best from our nutritional supplements and will go the extra
mile to ensure that what we are putting in our body is of the highest quality.
When it comes to a high quality supplement that has been shrouded in myth and
rumor, no other sport supplement comes close to the often stigmatized creatine.
creatine has gone through the rumor mill more times than a teenage girl at a
new school, most of the information that is circling about creatine is false,
or at the very least hearsay. Creatine is actually one of the most beneficial
supplements that both bodybuilders and endurance athletes alike can add to
their daily supplement regimen.
Creatine is in fact, an affordable, low risk, over the counter supplement that has proven effective in assisting strength training and performance results for everyone from college students to professional athletes, and is approved and considered legal by both the Olympic Committee and NCAA.
is especially beneficial in activities that require the body to use higher
levels of ATP through the phosphagen system, which aids in short-burst energy
for athletic activities such as powerlifting and sprinting. Our body creates
creatine naturally, but taking creatine as a supplement helps this process,
allowing for longer bursts during high-intensity workouts and more reps. Not
only has creatine shown to be beneficial during high-energy training intervals,
but has also been shown to aid cognitive function, as the brain also uses ATP
as an energy source.
does creatine assist in building muscle? The answer is yes, by allowing for
more reps or and increased energy you are able to build muscle faster. With all
of this information, you would think that creatine would be a no-brainer for
any serious bodybuilder or high-intensity athlete. However, due to the copious
amounts of misinformation about creatine, many people still balk at adding it
to their supplement program.
have decided to look at the 4 most common creatine myths, so you can make an
informed decision about whether or not creatine is right for you.
Creatine’s Effect on the Kidneys
The most prominent rumor surrounding creatine is that it negatively affects the
kidneys. This may be true for people that are already suffering from kidney
issues. However, there has never been any evidence that creatine has a negative
effect on renal function in healthy adults without there being a pre-existing
Creatine Causes Dehydration
Creatine does cause water retention in the muscles, but is not directly
associated with dehydration. When athletes increase the intensity or duration
of their workouts, they will need to increase their hydration intake. There has
never been a direct correlation between creatine and dehydration in any of the
creatine studies to date.
Creatine Causes Weight Gain
While some initial weight gain is normal due to water being stored in your
muscles, i.e. water weight, the flip side is that creatine allows you to train
harder and longer, often leading to increased muscle mass. It may not be ideal
for those looking to cut or lose weight because of a competition, but you can
stop cycling before a competition to offset any water weight the creatine may
be contributing to.
Creatine Is Associated With
Another common misnomer associated with creatine is that is causes mood swings
or aggression, similar to “roid rage”. Creatine is not directly linked to a
rise in testosterone levels like steroids, and therefore isn’t to blame for
mood swings. Your body naturally creates creatine in the pancreas, kidneys and
liver to provide energy to the muscles during exercise, and creatine simply
assists in this process by providing more energy when cranking out sets in the
It isn’t easy when you are trying to lose weight, and between finding the motivation to move more and finding the time to prepare nutritious food, it can start to seem impossible. However, it is important that you maintain a healthy weight for your overall fitness and wellbeing. Being overweight can increase your chances of suffering from health conditions, such as diabetes and heart disease. Therefore, it is important that you try to shed those extra pounds and start to feel better about yourself.
Eating healthy often costs more than eating quick and convenient food, and for those of us on a tight budget, buying fresh food every day is unrealistic. However, it is possible to eat healthily and lose weight, while remaining on a tight budget by shopping around and preparing your meals in advance. If you want to lose weight but are worried about how much it will cost, then checkout my guide on everything you need to help you lose weight while living on a strict budget.
Preparing several meals ahead of time ensures you have a ready-made healthy meal or snack when you’re hungry and encourages you to buy healthy foods in bulk and use them right away so you waste less.
Here are some simple ideas for getting into the budget-conscious meal-prep habit:
“Learn how to cook one large batch of shredded chicken/pork or lentils/beans and transform them into two to three completely different meals,” suggests Lindsay Livingston, R.D., creator of the Lean Green Bean healthy recipe blog.
Use a slow cooker or Instant Pot to make soups, stews, pulled meats, stewed fruit (delicious in overnight oats or mixed with plain oatmeal), beans, lentils, and ancient grains. Pro tip: Get beans and lentils from the bulk bins — it’s cheaper than canned or already-cooked versions).
Cook a dozen hard-boiled eggs on the weekend to use throughout the week as part of breakfast or a snack; add to salads or whole-grain bowls.
Skip the pre-cut vegetables and fruits at the grocery store. They may be more convenient, but they’re also more expensive than doing the chopping yourself. Make sure you know how long you can store fresh vegetables and fruits so nothing goes to waste.
We often find ourselves reaching for high-calorie foods when we haven’t organized or plans our meals, so it is worth planning what you are going to eat at the beginning of each week. On a Sunday evening, you should plan out your breakfast, lunch, and dinner for the next 7 days so that you know exactly what food you need to buy from the grocery store and what meals you need to prepare. This just isn’t helping you to save money, it also helps you to stick to your weight loss plan as you can prepare and schedule your meals around your work and personal commitments. Once you have planned your meals and made the list of ingredients you need to buy, you can go to the supermarket and avoid the temptation to buy fatty and unhealthy foods.
Find the Best Deals
Often the best way to save money is to shop around for the best deals on the items you usually buy. You may find that a competitor to the grocery store that you usually use has an offer on products that are on your shopping list. It makes sense to shop around, as even though it can take a little bit longer, it can save you a considerable amount of money. Use the internet to help you find deals on things like health and wellness products too before you head out to the shops.
Avoid Eating Out
By grabbing foods when you are out and about, your food bill can soon start adding up. You should avoid eating out wherever possible and instead eat the food that you have at home. While grabbing a small snack may not seem like a lot of money, at the end of each month you may be surprised at how much you have spent. Prepping and eating snacks at home not only saves on your budget but also
It is important that you don’t let the cost of healthy eating put you off or get in the way of you losing weight. Instead, by making simple and small changes, you may be surprised at how cheaply you can eat healthy foods and start achieving your weight loss dreams.
If you are looking for a delicious and
nutritious start to your morning, try this high protein oatmeal recipe to get
you moving! It is loaded with protein, fiber, and healthy omegas for a rounded
source of high-powered energy:
Ingredients 1 cup rolled oats 1 cup water 1 scoop Whey Protein Isolate (approximately 30g) 1 tbsp ground flax seeds
1/2 cup blueberries
1/2 cup diced bananas
1 tsp maple syrup
1 tsp vanilla extract
1/8 tsp stevia
1/8 tsp cinnamon
Directions: Mix all ingredients thoroughly in a
large, microwave-safe container. Cover container with a paper towel or wax
paper to prevent spilling. Microwave on High for approximately 2-4 minutes
(depending on microwave). Add optional ingredients (if desired), stir, cool,
So you’ve committed to the life of gains, pushing through the
pain, sweating before work and putting up weight after dinner. You’ve committed
to elevating yourself to a level reserved for the truly dedicated, for those
that don’t understand the term “off season.” Every serious athlete on the
planet knows that supplements are essential to performing at an elite level,
and finding a supplement program that can aid in recovery and enhance
performance is crucial.
or Branched Chain Amino Acids (leucine, isoleucine and valine), are essential
amino acids that must be consumed through diet and are not produced naturally
by our bodies. BCAAs are quickly becoming an essential part of most serious
athlete’s supplementation programs, and for good reason as more and more
research is showing the benefits of BCAA’s.
get you started, we have highlighted four ways that BCAAs could benefit you and
help you reach your goals faster.
1. Protein Synthesis
of the key benefits of BCAAs is that they have been shown to stimulate protein
synthesis. This not only helps in muscle gain, as BCAA’s are the building
blocks of protein, which in turn are the building blocks of muscle and mass,
but also aids recovery. This expedited recovery means you can get back into the
gym faster after intense workouts.
When you push hard in the gym or out in the field, your body releases tryptophan into the brain, increasing serotonin levels and making you feel tired. BCAAs actually compete with the tryptophan and can lead to longer and more intense workouts. Going longer and stronger only means bigger gains and ultimately increased energy.
Maintain Muscle Mass
a plethora of reasons for dieting, from trying to slim for a fit comp to trying
to drop some weight pre-beach season. However, for serious bodybuilders, losing
muscle mass through catabolic dieting is less than ideal. When you are both
dieting and training, your body looks for energy that is generally stored in
fat cells. When you cut fat out, your body turns to muscle for fuel during even
moderate exercise. By stimulating protein synthesis, you can counteract the
effects of protein breakdown, which means that you can lose weight without
losing a significant amount of muscle mass.
you are consistently pushing your body, you are consistently putting stress on
your immune system. Without adequate supplementation, you can may actually
increase your risk of illness. By supplementing with the adequate amount of
BCAAs, you’re aiding immune system function, especially in those over 35, who
are naturally seeing decreased protein synthesis due to aging.
So if you’re looking for a no BS source of the purest BCAAs on the planet, you’ve come to the right place. Check out our complete performance line here.
Studies have shown that eating eggs at breakfast increases
feelings of fullness, reduces calorie intake at the next meal and helps
maintain steady blood sugar and insulin levels (1Trusted Source, 2Trusted Source, 3Trusted Source).
In one study, men who ate eggs for breakfast felt more satisfied
and took in fewer calories during the rest of the day than those who consumed a
bagel (3Trusted Source).
Eggs are also one of the best sources of choline, a very
important nutrient for brain and liver health (6Trusted Source).
Though high in cholesterol, eggs don’t raise cholesterol levels
in most people.
In fact, eating whole eggs may reduce heart disease risk by
modifying the shape of “bad” LDL cholesterol, increasing “good” HDL cholesterol
and improving insulin sensitivity (7Trusted Source, 8Trusted Source).
What’s more, three large eggs provide about 20 grams of
high-quality protein (9).
Eggs are also very versatile. For example, hard-boiled eggs make
a great portable breakfast that can be prepared ahead of time.
An analysis of 41 studies found the most effective dose to be
38–400 mg per day to maximize the benefits of caffeine while reducing side
This is roughly 0.3 to 4 cups of coffee per day, depending on
the coffee’s strength (18).
Caffeine has also been shown to increase
metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped
people burn an extra 79–150 calories over a 24-hour period (19, 20Trusted Source).
Oatmeal is the best breakfast choice for cereal lovers.
It’s made from ground oats, which contain a unique
fiber called oat beta-glucan. This fiber has many impressive health benefits,
including reduced cholesterol (26Trusted Source, 27Trusted Source).
What’s more, oat beta-glucan is a viscous fiber that promotes
feelings of fullness. One study found that it increased levels of the fullness
hormone PYY and that higher doses had the greatest effect (28Trusted Source, 29Trusted Source, 30Trusted Source).
Oats are also rich in antioxidants, which protect their fatty
acids from becoming rancid. These antioxidants may also benefit heart health
and decrease blood pressure (31, 32Trusted Source, 33Trusted Source).
Though oats don’t contain gluten, they’re often processed in the
same facilities as gluten-containing grains. Researchers have found that most
oats are indeed contaminated with other grains, especially barley (34Trusted Source).
In fact, one ounce (28 grams) of chia seeds provides an
impressive 11 grams of fiber per serving (36).
What’s more, a portion of the fiber in chia seeds is viscous
fiber, which absorbs water, increasing the volume of food moving through your
digestive tract and helping you feel full and satisfied (37, 38Trusted Source, 39Trusted Source).
In a small, 12-week study, people with diabetes who ate chia
seeds experienced reduced hunger, along with improvements in blood sugar and
blood pressure (39Trusted Source).
Chia seeds are also high in antioxidants, which protect your
cells from unstable molecules called free radicals that are produced during
metabolism (40Trusted Source, 41, 42Trusted Source).
In another study of people with diabetes, chia seeds decreased
the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for
heart disease (43Trusted Source).
However, one serving of chia seeds provides only about 4 grams
of protein, which may not be optimal for breakfast (36).
Here is a recipe for chia pudding that contains more than 25
grams of protein.
Another great way to start your day is with a protein shake or smoothie. I prefer using my superfood shake as it has the equivalent of about 10 cups of vegetables in each serving. This keeps me full and kicks my cravings for sweets and snacks.
Several types of protein powder can be
used, including whey, egg, soy and pea protein.
Whether or not you eat breakfast is a personal choice. I have done intermittent fasting and also eaten breakfast every morning and for me personally, I would much rather have that quick energy from my breakfast to get me going.
Despite what you may have been told as a child, skipping breakfast does
not necessarily have negative effects, as long as you eat a balanced diet
throughout your day.
If you do eat in the morning, make sure to start your day off
right by fueling your body with the healthy and nutrient-dense foods outlined
in this article.
More and more people are being diagnosed with autoimmune
diseases. These diseases can destroy healthy cells and cause abnormal organ
growth and serious dysfunctions.
There are over 80 different autoimmune disorders. Some of the more common conditions include:
Multiple sclerosis (MS)
Type 1 diabetes
Autoimmune diseases manifest with a wide variety of
debilitating symptoms that can affect the blood vessels, connective tissue,
endocrine glands, joints, muscles, red blood cells and skin.
For many of you that are suffering with autoimmune
conditions, you already know that the body can fluctuate between remission and
flare-ups. One day you’ll feel great and the next day you’ll feel as if you’ve
been hit by a Mack truck!
Folks suffering with autoimmune conditions often have some
Chronic low-grade fever
Overall malaise (ill feeling)
In modern medical medicine, there is no known cure for any
autoimmune disorders. The medical protocol includes subduing the immune system
to control the autoimmune response and to suppress the symptoms.
Dr. Mark Hyman warns, “Using anti-inflammatories like Advil,
or steroids, or immune suppressants like methotrexate, or TNF alpha blockers
like Enbrel can lead to intestinal bleeding, kidney failure, depression,
psychosis, osteoporosis, muscle loss, diabetes, not to mention overwhelming
infection and cancer.”
Modern medical treatments for autoimmune conditions can
create even more problems than the disease itself.
According to the U.S. National Library of Medicine, “An
autoimmune disorder occurs when the body’s immune system attacks and destroys
healthy body tissue by mistake.”
I’m going to suggest that this attack is NOT a mistake.
The body is designed perfectly. If the body is attacking itself there must be a
valid reason for it. This is the ONE thing ALL autoimmune conditions have in
common: the body’s immune system is attacking it’s own cells, organs and
Why would the body attack healthy cells and try to destroy
them as if they were foreign invaders?
The first thing to consider is that maybe those cells are
not as “healthy” as we think.
Your food becomes your blood and your blood feeds and
creates all of your cells. If your food is doused with pesticides, herbicides,
fungicides and chemicals, those foods (and chemicals) are going to be absorbed
by your body on a cellular level. That means those chemicals are becoming your
blood and eventually will become your cells. Make no mistake about it, the
chemicals sprayed onto our food supply are dangerous. They are considered
a threat to the health and functioning of the human body, and
yes, your immune system will attack cells made from those chemicals! It is NOT
making a mistake.
Another aspect to consider is intestinal permeability, or
Leaky Gut. The digestive system is a key component in dealing with autoimmune
conditions. If the gut is not toned and healthy, tiny food particles can leak
into the body without going through the proper digestive channels first. Once
again, the immune system will attack those foreign particles. It is NOT making
A third consideration could be that the digestive system and
body as a whole, is overwhelmed with viruses and bacteria. Those pathogens are
inhabiting your bodily tissues and affecting your health on a cellular level as
well. It’s one of the reasons why I recommend specific anti-viral herbs and “de-bugging
protocol.” You can read more about that here: Got Parasites?
There’s a LOT to consider when it comes to healing
Here’s a recap of my top 3 things you can do to support your
body and heal an autoimmune condition naturally:
Eat Organic, Non-GMO, Naturally Raised Foods – always remember, “You are what you eat.” If your food is doused with dangerous chemicals, your blood and cells will become toxic particles, and your body will attack. Eat clean!
Heal Your Gut! – If your digestive system is weak, leaky, and highly permeable, you’re setting yourself up for an all out war from your immune system. There are many ways to start healing your gut; drink bone stock, use astringent herbs to tone and tighten the intestines, and demulcent herbs to soothe inflammation. Glutamine and probiotics are another way to keep things working correctly. Plus incorporate stress-free eating behaviors so you can actually digest the food you are eating.
Get the Bugs Out – Many folks with autoimmune conditions have underlying infections caused by excessive bacterial overgrowth, worms, viruses and other pathogens that make their way into your body and set up house. As these pathogens discover all of the great places they can thrive in your body (blood, bones, cells, glands, organs), your immune system will attack them.
It’s time to stop the suffering and start living again!
Thyroid disease is quite common, although many people live with the symptoms for years before they are diagnosed. The thyroid is a small butterfly gland in the neck. It may be small, but it has a big influence on the body. The problem with having thyroid disease is that on the outside, you look perfectly normal; to anyone who doesn’t know you, you will appear to be your normal self, however, what your body exhibits on the inside is very different.
When something is wrong with the thyroid gland, it means that the gland is either underactive or overactive. Both cause many symptoms, but because the symptoms are vague, it can take a while before you get a proper diagnosis. There are around 250 different symptoms of thyroid disease. These include extreme fatigue, weight loss or weight gain, dry skin, gut problems, sleep disorders, mental health issues, and more. The main concern is getting doctors to recognize that you have a problem.
A Lack of Medical Expertise
The majority of doctors don’t have much knowledge on thyroid disease. They do see patients with it, but aside from the basics, they know very little about the mysterious thyroid gland. They use a blood test to diagnose the condition, but many fail to take into account the fact that the thyroid has far-reaching effects on other body systems. For example, most people with a thyroid problem have associated gut problems. They are also very likely to be deficient in key vitamins and minerals because these are not absorbed in the way they should be.
The Symptoms of Thyroid Disorders
If you are seriously ill, you might look for urgent care in your area, where a doctor will examine you and make a diagnosis. Many people with thyroid disease end up seriously ill, yet they are sent home and given all kinds of diagnoses for different disorders because their doctor doesn’t have an understanding of what is wrong with them. Several people are often misdiagnosed with depression and giving prescriptions that should not have been introduced.
Some of the main symptoms to look out for are weight gain, tiredness, temperature sensitivities, muscle weakness and aches, brittle nails and hair, and changes to your periods. If you think you may be suffering from a thyroid disorder, point this out to your doctor.
Symptoms of hypothyroidism develop slowly, often over several years. At first, you may feel tired and sluggish. Later, you may develop other signs and symptoms of a slowed-down metabolism, including:
Feeling cold when other people do not
Weight gain, even though you are not eating more food
Joint or muscle pain
Feeling sad or depressed
Feeling very tired
Pale, dry skin
Dry, thinning hair
Slow heart rate
Less sweating than usual
A puffy face
A hoarse voice
More than usual menstrual bleeding
You also may have high LDL or “bad” cholesterol, which can raise your risk for heart disease.
It’s even worse for people with unsympathetic family members, who see you struggling to get up and complete your chores, or go to work, and assume you are just lazy and unmotivated. They may advise you to go on a diet or start exercising more, but ultimately this may make you feel even worse without seeing the effects. There is no tired like a thyroid tired. Exhaustion….it takes everything out of you. Simple tasks of light housework or even showering are daunting some days. I have fought it for about 5 years now and it is still a daily struggle. Luckily the superfoods I use and the diet I follow allow my body to perform better, even with the thyroid disease.
The only way to solve many of these problems is to research your symptoms and educate yourself about the thyroid. Thanks to the internet, there are some amazing resources out there. There are also some amazing communities who are more than happy to offer support and advice when nobody else will listen. Integrative and functional medicine physicians understand the background and the additional support and testing needed. Endocrinologists also specialize in thyroid disorders.
Don’t be dismayed if your doctor or family refuses to listen. Be your own advocate – knowledge is power.
Studies are showing that alcohol consumption is on the rise among women in the US, and shockingly, it is on the decline among men. The rise in alcohol abuse is found to be more acute among professional women who are working in high profile jobs and often find themselves in situations where they are unable to deny a social drink.
This is how it all starts. Collegial boozing is turning into a difficult situation that many women face. Add to the fact that some of them also have to take care of their homes and the pressure and responsibilities add up. This leads to substance abuse and more alcohol. No wonder women’s alcohol rehab centers are becoming such a prevalent treatment option.
Women are under a lot of pressure due to the dual responsibilities that they are facing both at home as well as at the office. With an increasing number of women choosing jobs with high salaries and perks, there comes this pressure that is leading them to often use alcohol as a way to relieve stress.
Women Face Greater Danger From Alcohol
According to a study, this news is very concerning because women are at a greater risk than men when it comes to alcohol-related health issues like liver inflammation, cardiovascular diseases, neurotoxicity, and cancer.
Binge Drinking Culture
Datamonitor conducted a study and published its report in the newspaper that said that binge drinking among women is on the rise. This is true especially for younger women and middle-class women.
Other studies show that women who are working in offices are more likely to abuse alcohol as they have easier access to alcohol when compared to women who are primarily homemakers. Society is also warming up to the idea of women sharing a drink with men after work hours. The study also claims that these reasons are responsible for the rise of alcohol consumption among women.
The pay gap between men and women is decreasing and with women shouldering equal responsibilities, they feel the need or the urge to consume alcohol. Sometimes they have to do it to oblige their colleagues or seniors, sometimes they feel the urge to do it and then they are addicted to it. There comes a phase when they need to do it in order to feel relieved of all the stress that comes with shouldering the responsibility and the pressure. It becomes their crutch, their way to disassociate with the hectic circle of stress surrounding them.
“In the United States, males drink more often and more heavily than females, consuming greater than twice as much alcohol per year (18 liters of pure alcohol for males, 7.8 liters for females),” the NIAAA team in journal Alcoholism: Clinical and Experimental Research.
Usually, men are considered to be the heavy drinkers. Men are also known to drink more frequently than the fairer sex. But things are changing fast. The number of women arrested for drunk driving rose by 30 percent during the last nine years.
Sense of parity
A lot of women also consider consuming equal amount of alcohol and consuming it as frequently as men as a sign on parity. They believe that they have an equal right to do so and with unequal pay level and social status between men and women diminishing, sometimes women indulge in alcohol to prove a point. While this is not always a case, sadly sometimes it is.
Women are more vulnerable than men when it comes to the side effects of toxins that enter the body when they consume alcohol. Woman are smaller than men normally and their body cannot handle the same amount of alcohol.
There are women who consume alcohol as a way to fight depression. There are so many reasons why a person and particularly women can go into depression: Untimely death of a near and dear one, work pressure, pressure at home, kids, abuse, marital issues and the list continues. These women are more vulnerable and when they are vulnerable, it is easy to get sidetracked and lose the sense of right and wrong. Alcohol seems like an easy option.
When compared to the last few decades, more and more women are now joining rehab clinics in order to get rid of their alcohol habit. It is critical to find better and creative ways to fight depression and pressure rather than give in to alcohol and late night parties. There are better and healthier ways to fight the world. Working out is a solid example of how to defeat stress. Therapy is an amazing resource to talk without feeling judged. If you aren’t able to speak with a counselor, check with your pastor, a friend, or someone you trust. There is absolutely no shame in admitting you need help.
Incontinence can be a nightmare, especially at the gym. When you have problematic bladder leaks, you could accidentally wet yourself during a hard workout, running up the stairs, even doing a sit up. Sister…no judgement here! I have battled this since my youngest was born and he is now 12.
Instead of letting that fickle bladder keep you from exercising, check out the following tips for going to the gym if you suffer from incontinence:
Don’t Wear Adult Diapers
Do not show up or get on the treadmill wearing an adult diaper. These are not designed to withstand that type of physical movement. When you exercise, you will sweat (a lot), causing the diaper to become heavy and uncomfortable. Worse, diapers can cause some serious chafing.
It’s important to wear comfortable, breathable clothing during exercise. Doing so can prevent serious skin lesions that will require special bandages from wound care. Therefore, ditch the diapers if you plan on doing exercises that require lower body movement and opt for something like Poise pads. These are designed to catch leaks and keep you dry but in the size of a maxi pad and not a full on diaper. They also make inserts that are styled like a tampon and can also catch leaks. If you have more than a sprinkle when you jump or bear down pressure, I would check out both. I personally used them teaching aerobics and it saved me so much embarrassment.
Avoid Excessive Caffeine Beforehand
Do not consume numerous caffeinated drinks before your workout. Caffeine is a diuretic, which means it causes your body to urinate. Diuretics can make a condition like urinary incontinence much worse. So, avoid caffeine as much as possible. It’s important to stay hydrated during and after your workout. Drink water to avoid dehydration. Sodas and energy drinks contain caffeine and sugar along with other chemicals that can make you need to go more frequently. Also, if you feel the slightest urge to pee, immediately go to the bathroom. Continuing with movement will often lead to a wet area in your nether region.
Work Bathroom Trips into Your Regimen
Plan to take frequent bathrooms breaks in between your sessions. This will prevent unwanted “accidents” during sessions. Considering the severity of your incontinence, plan to take a bathroom break every 10 or 20 minutes. If you are on the treadmill for 30 minutes, for example, take a bathroom break before moving on to the next session. When you go to a new class, always find out where the closest restroom is should an emergency come about. If you have just finished with arms and moving to ab work, you should go empty your bladder so the strain doesn’t push more urine out.
The above tips will help you manage your incontinence much better during exercise. Your condition has a good chance for improvement as you continue to regular exercise. As we continue to build our abdominal muscles, it can help to strengthen the muscles around the bladder to help hold it up some. As a mom of two large boys….I know that having a 10 pound bowling ball on your bladder for weeks can do some damage. Most importantly, don’t let this hold you back. We are all aware of it and as an instructor, I have seen it so many times. Don’t ever feel like you are being judged either. I have pissed my pants more as a grown woman than as a child LOL! Go out and enjoy that cardio session, jump a little higher, push a little further.