Metabolism What is it and How Does it Work?

What is Metabolism
What is Metabolism

Part One

The metabolism holds the key to our energy expenditure and weight loss. This is why the above questions (in the title) may be some of most important questions you can ask yourself when it comes to gaining knowledge and total mastery over your health and fitness… oh, and let’s not forget achieving our ideal bodyweight.Read article

How Yoga Can Help Improve Sex

How Yoga Can Help Improve Sex
How Yoga Can Help Improve Sex

Sex is not just physical, it’s mental. If you’re not in the state of mind to have great sex, you won’t. You’re thinking, wait a minute! Yoga and sex? Yes. Yoga is not just a great way to relieve stress, stretch your body and learn relaxation and meditation techniques, it’s great for sex too!Read article

An introductory guide to Kegel exercises for women


Kegel exercises

Kegel exercises for womenA how to guide- Kegel Exercises

Some of you may have heard of Kegel exercises– the contracting and relaxing of the pelvic floor muscles- being a great way to boost your sex life. Kegel exercises can also work really well in terms of bladder control. Research shows that up to 70% of women with stress incontinence who regularly exercised their pelvic floor had significant improvement in bladder control.

Gynecologist Arnold Kegel, MD, invented them in 1948. Kegel exercises are not as easy as some may believe. Over half of women that suffer from urinary incontinence have difficulty contracting their pelvic floor muscles and many women use kegel balls to aid in their workout.

Try these tips to guarantee your pelvic floor muscles get the full benefit from Kegel exercises.

What’s the right way to do Kegels?

To identify the correct feeling in the muscles you are trying to contract, attempt to stop urination mid-stream.

Imagine squeezing a grape with your vagina.

Use a hand mirror to perfect your form. If done correctly you should notice your perineum contract with each rep.

Start out by trying to hold contractions for 4 seconds, then relax for 4 seconds and repeat this cycle a couple of times throughout the day. You should aim to work your way up to ten second reps over time.

What if I need help?

If you are unsure that you are getting the most from Kegel exercises, contact your doctor or book an appointment with a pelvic floor physical therapist, for women who have trouble in isolating their pelvic floor muscles, physical therapy can make a vast improvement on this. By seeing a specialist you can be prescribed a personalized program to improve your pelvic floor muscles over time.

Think of it like a personal trainer in the gym, they progress with their clients and aim for higher reps and length as the client gets stronger. Kegel exercises should be tackled in the same way. Start out with 3 to 4 second reps then gradually increase to ten second reps.

Your pelvic floor muscles affect your legs and abs. Once you have learned to isolate and contract your pelvic floor you should try introducing core strength exercises. If your core is not up to scratch, then your pelvic muscles are at risk of being over worked.

How to know if my Kegels are working?

Your gynecologist/urologist or pelvic floor physical therapist may suggest biofeedback, a probe is inserted into the vagina or rectum to monitor pelvic floor activity when you relax and contract your pelvic floor muscles. This procedure can help identify any problems in muscle contractions.

You can practice every day at home, or at work, literally anywhere. By making Kegel exercises part of your daily routine you will see continued and prolonged benefits over time.

Breaking Down Jumps, Hops and Bounds



jumping kick

Jumping, hopping and bounding are great for training lower body power and stability. When performing these movements you’re teaching your body 1) how to generate power from both a single leg stance and a symmetrical stance and 2) how to stabilize your lower body in a dynamic situation. Both are very important qualities to possess from both a health and performance standpoint.Read article

How to do Split Squat



The Rear Foot Elevated Split Squat (RFESS) has gained a ton of popularity over the last few years. In our program at Absolute Performance we’ve adopted the RFESS as our main squat movement – replacing back squats.

We also train the front squat and single leg squats, but the RFESS is the squat movement where we really try to push the loading. For one, we can increase load in a much safer manner with the RFESS than with bilateral squatting. Also, we can coach someone into a great looking split squat on their first day where it may take some people several months to be able to back squat with acceptable technique.Read article