Purpose: A practical, evidence-informed guide to staying active during pregnancy and returning to exercise safely after birth. Medical disclaimer: This is general information, not a substitute for personalized medical care.…
Stronger support, better control, less pain—your pelvic floor matters at every age. This guide explains how it works, how to train it, and when to get help. Note: This article…
Use the natural rhythm of your cycle to plan smarter training, reduce setbacks, and build more strength. Everyone’s cycle and symptoms vary; treat this as a template and adjust based…
This guide offers inclusive, general information about health for women and people assigned female at birth. It is not a substitute for professional medical advice. For personalized guidance, talk with…
Make your mobility work serve your barbell. These yoga poses and mini-flows target the joints and tissues that limit strength performance—without turning your training into a stretching session. Contents Why…
Fuel enough. Notice more. Compete free. Why mindful eating suits athletes Core principles The 4-step check-in loop Hunger, fullness, and energy cues Build your mindful performance plate Carb periodization without…
Short answer: Aim for about 150 minutes of moderate activity per week (or 75 minutes vigorous), plus 2 days of strength training. But even 10–20 minutes can reduce anxiety today.…
Use targeted breathing to prime your body, stabilize output under stress, and accelerate recovery. The protocols below are short, practical, and scalable for sport, stage, and high‑pressure work. Why breathwork…
Consistency is a mental skill as much as a physical one. Build these cognitive tools and watch your fitness routine become easier, steadier, and more rewarding. 1) Set Goals That…
Understanding the connection, what the science suggests, and practical steps you can take. Overview How the mind–body connection works Why it matters for mental health Evidence-informed mind–body practices A simple…
