HTPC fitness club

10/05/2026

26/04/2026

I wasn't biking for some years now, but immediately I made up my mind. I picked 2 good bikes and loving the journey so far.

12/04/2026

SHE BIKING IN 40s/50s

Biking is gentle on the joints, which is crucial for women experiencing arthritis or general aches.
It provides a necessary "me time" away from domestic duties and work.

It helps counteract the metabolic slowdown associated with perimenopause/menopause, burning calories while building muscle.

Combatting Aging: Regular riding is linked to younger muscle tissue and a more youthful immune system.
Feeling Young Again: Many of us women describe the experience as a return to childhood freedom, evoking the joy of riding a bike for the first time.

Mental Well-being and Liberation
Overcoming Fears: Tackling hills, learning to ride in traffic, or navigating mountain trails builds immense confidence that carries over into everyday life.

Cycling releases endorphins and dopamine, reducing anxiety, boosting your mood.

28/04/2025

Hard work always pays off, whatever you do.

26/04/2025

Join us let's learn more

14/02/2025

Who is coming home for dinner

14/09/2024

I have 2 cheating days in a month as a therapist when it comes to what I eat and drink.

04/08/2024

Why is va**nal exercises important?
Answer:
va**na birthing in older age and rva**nal atrophy can cause the va**nal tissue to become thinner, which in some cases can make the va**na feel looser.
However, pelvic floor exercises can help the va**na feel tighter, as the pelvic floor is responsible for the feeling of ‘tightness’ during s*x.
Remember when you are highly aroused, the pelvic floor muscles relax, which may make your va**na feels ‘looser’.

What are pelvic floor muscles?
The pelvic floor muscles are a sling-shaped group of muscles that stretch from the tail bone at the base of your back, to the p***c bone at the front of your pelvis. Just like any other muscles, they need regular exercise to keep them toned and tight.
Pelvic floor muscles form part of a group of muscles known as ‘core muscles’. These include the tummy muscles, back muscles and diaphragm.
How to find your pelvic floor muscles
Get into a comfortable position.
Imagine you’re trying to hold in urine and wind at the same time—this should feel like the muscles from the front to the back of your pelvic are tightening and lifting. These are your pelvic floor muscles.

If you want to check you’re exercising the right muscles, insert your thumb or a finger into your va**na and tighten your pelvic floor muscles. You should be able to feel the muscles tightening around your finger
When you do them, try to focus only on your pelvic floor muscles, rather than tightening your stomach or buttocks.

Exercise 1
Tighten your pelvic floor muscles, release them and let them relax(Repeat)

Exercise 2
Tighten your pelvic floor muscles and hold them for as long as you can.
Release and relax (Repeat)

Exercise 3
Tighten your pelvic floor muscles then immediately let them go

Quickly tighten them again and repeat as many times as you can—it will feel as though you’re ‘pulsing’ the muscle

Over time, you should be able to build up how long you can hold your muscles for and the number of pelvic floor exercises you can do. Ideally, you should aim to do at least 10 of each exercise three times a day.

28/07/2024

Question: How much protein do you need in your 40s?

Recommended baseline daily protein intake is 0.36 grams per pound of body weight for the average adult, which translates to about 56 grams per day for the average 40 year old male and 46 grams per day for an average female.

However, this number can vary depending on your specific goals .
if you are trying to gain muscle mass or lose weight, for example, you may need to increase your protein intake if you want to build muscle.

Question 2 : Would 2 eggs give me enough protein?

Answer: No,

two eggs would not give enough protein. While eggs are a good source of protein, with about 6 grams per serving, it's not enough for most people to meet their daily requirements. Therefore, two eggs would provide less than 15% of the RDA for most adults and may not be sufficient to meet daily protein needs.

It’s best to consume a variety of proteins from animal and plant sources throughout the day in order to reach the recommended amount of protein needed for optimal health.

Thank you for the question.

03/03/2022

Feed your body with healthy food,drink and exercise

11/01/2022

NEW YEAR LOVE FOR YOU

START THE YEAR WITH GOALS

START THE WEEK WITH A PLAN

START THE DAY WITH A DRIVE

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