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A Kegel Guide

Here, we’ll cover some basics about Kegels to make sure you get the most out of any K+ Training coaching and other programs you partake in. If you’ve ever wondered “Am I doing it right?” “Am I supposed to feel something?”, then this is for you.

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Drink Differently

One of the first things you can do to address leaking is free and easy: drink differently! Good management of diet and fluids optimizes one’s ability to successfully manage or resolve leaking.

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A Habits Guide

Some daily habits increase the risk of bladder leaks or make it harder to resolve leaking. Knowledge is power, so see if you recognize any of these behaviors or patterns in your lifestyle, and gain crucial know-how for leak-free fitness.

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Hip Strength Matters

Research increasingly suggests a relationship between hip strength and urinary continence (a.k.a. bladder control). Read on to learn how to use this information to meet your goals.

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Bladder Health: Menopause Edition

Menopause is a normal part of the female lifecycle, and deserves normalized, proactive care. We believe this is education that all people with female anatomy should have before they start experiencing symptoms (although it’s never too late).

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Prenatal Running Guidelines

If you were a routine runner before becoming pregnant, then running during pregnancy can be a safe and healthy way to stay active. However, it’s crucial to follow some guidelines to ensure your safety and that of your baby. Let’s dive into the ways in which you can run safely during pregnancy.

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Guidelines for Returning to Fitness Postpartum

You're at least three months postpartum and feeling good. Now what?

Don't make the mistake of jumping fully back in to your sport or high intensity exercise without proper transition. If you are already past the 3-month postpartum milestone and able to exercise at mild intensity without leaking, then you can gradually incorporate more challenging exercises safely. Here’s how.