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Bonus Habit #1

Ladies, it's that embarrassing moment when you cough, sneeze, run (or happen to be vomiting) and (you know), you get a little surprise from "you know where". Time takes it toll on everything! Joints wear down, tissues lose elasticity, muscles lose strength. Taking care of "down there" is super important - leakage is not just embarrassing but can cause infections and odors. Gentlemen, I haven't left you out of this conversation. You might be having a hard time (excuse the pun) with erectile dysfunction, sexual performance, and urinary and prostate health. So what can we do?

If you're doing my 8 Weeks 8 Habits Mid-Life Program then you're targeting the release of HUMAN GROWTH HORMONE (HGH) from SPRINT training and IF. HGH helps loads with collagen production and muscle preservation so that's fantastic news for your P and VG. Unfortunately it's not enough on it's own. We have to use it or lose it (so to speak). Kegels baby, are what we've got to start practicing daily, to keep it all together (and contained). It's a habit that for the ladies, not only prevents that ugh - annoying urinary incontinence - but "bing" makes for easier (and more intense) orgasms - yay! And Kegel exercise programs for men have been proven in clinical trials to reverse erectile dysfunction, prevent premature ejaculation, boost sexual performance, and improve urinary and prostate health.

(From To get started:

Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. Once you've identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first.

Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking.

Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.

Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day. You might try right after you brush your teeth in the morning and at night before going to bed. You could also try doing the exercises at mealtimes. Alternatively there are several APPS available such as Kegel Trainer which work quite well if you remember to use them!

You can expect to feel/see results in a few weeks. Don't underestimate the power of habit! Small changes, BIG results. xo

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