Pelvic Floor Workout Plan vs Rewire & Conquer

You can strengthen and lengthen your pelvic floor muscles with exercises, including quick flick Kegels and heel slides. Problems with the pelvic floor are common and can happen to anyone. Incorporating specific exercises (pelvic floor muscle training) into your overall fitness routine can help strengthen your pelvic floor muscles. A kegel (pronounced kee-gull) is a pelvic floor muscle exercise that can strengthen pelvic muscles, support pelvic organs, and help control incontinence of urine, bowels and gas.

Rewire & Conquer is your faith-driven wellness companion: a daily plan for your body, built alongside daily strength for your mind and spirit. Rewire. Rebuild. Conquer. A PROGRAM, NOT JUST A TRACKER Choose a guided transformation and the app rewrites it around you — your fitness level, your fasting window, your focus: • Metabolic Reset (28 days) — kickstart your metabolism, burn fat efficiently, and get your energy back • Fast & Restore (21 days) — support your body's natural reset through guided fasting • Alcohol Freedom (28 days) — reduce alcohol and build mindful daily habits • Muscle & Endurance (28 days) — push your limits and grow stronger DAILY WISDOM WITH EVERY DAY OF TRAINING Each day opens with a Scripture Anchor, then walks you through the real work: what's happening in your body, what your coach wants you to know, and one specific move to make today. Faith and fitness in the same plan, not in separate apps. PERSONALIZED NUTRITION A meal plan built around your body, your goals, and how you actually eat. Every meal comes with its protein, carbs, and calories, plus how to prepare it. Your weekly grocery list is generated from that same plan, and you can download the whole week as a PDF. AI THAT DOES THE TEDIOUS PART Ate something off plan? Say it out loud, type it in your own words, or snap a photo — the AI reads the macros and logs it for you, added sugar included. Not sure what to eat? Tell it what's in your kitchen or which restaurant you're sitting in, and get a meal that fits what's left of your day. Trained today? Describe your workout in one sentence and the AI estimates the calories — then adjusts your targets to match. THREE RINGS, ONE GLANCE Every day on your calendar carries three rings. Protein on the outside. Hydration in the middle, set from your weight and the exercise you logged. And a third ring you choose yourself: fasting, alcohol, or added sugar. A finished day is three closed circles. STREAKS THAT ACTUALLY MEAN SOMETHING Water, fasting, alcohol-free days, and clean-sugar days each carry their own streak, and a daily score ties the whole day together. Miss a day? Streak Protection lets you go back and make it right. FEED THE WHOLE HOUSEHOLD Cooking for a family? Your plan scales to everyone at the table — each person's portions worked out, one shared grocery list, and one combined recipe to batch cook. YOUR COACH, IN THE LOOP Submit a weekly check-in with your weight, waist, and progress photos, plus what challenged you and what you won. Your coach reads your real data and comes back with written feedback and a video. SEE THE PROGRESS THAT MATTERS Log a weigh-in in seconds and watch it move against your goal. Milestones tell you plainly whether you're ahead, on track, or behind. COMPETE, IF THAT DRIVES YOU Daily and monthly leaderboards, plus private leaderboards you create and invite friends into. Rewire & Conquer requires an access code from your coach and an active membership.