Core Connections with Erica Ziel
The Core Connections Podcast is a show dedicated to bringing you cutting-edge ideas, research + solutions for all things health, fitness and wellness related. Host, Erica Ziel, tackles controversial subjects, challenges the status quo and brings on experts to discuss topics that aren't talked about enough in women's health. Her passion for helping women feel their very best each and every day is demonstrated through her determination to educate, empower and inspire women to make the BEST decisions for THEIR bodies!
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How You Can Relieve Tight Hamstrings Through Strengthening
07/09/2024
How You Can Relieve Tight Hamstrings Through Strengthening
Movement Observation: Tight hamstrings are often a result of weakness, not strength. Lemme explain—better yet—lemme give you an example… When you get done with a long run or walk, your hamstrings feel incredibly tight. You might think it's because they're strong, but oftentimes this tightness is due to weakness in the hamstrings, which are compensating to keep your pelvis stable and your body upright. Now, I’ve been working with many clients who experience low back pain and pelvic floor issues, and I noticed a common pattern that weak hamstrings lead to tightness and imbalance. So, today, I’m sharing these observations with you! In this episode, you’ll learn how you can relieve tight hamstrings through strengthening, improve your pelvic stability, and how to incorporate hamstring activation into your daily workouts. Click play to hear all of this and… (00:01:35) What I have noticed in my clients working to get out of pain. (00:02:10) Debunking the myth that tight hamstrings are strong. (00:04:39) How tight hamstrings can disrupt overall body alignment. (00:05:18) The connection between hamstrings and pelvic floor function. (00:08:54) Guiding you through movements for waking up your hamstrings and tips to make them stronger, faster. (00:21:06) Trust your body with where it's at today to get you to where you want to go. For full show notes, visit After listening, check out this episode, Why Do Your Feet Hurt? How to Stop Foot Pain in Its Tracks, by clicking >><<.
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How to Break Free from Painful Movement and Start Trusting Your Body When You’re Afraid to Move
06/25/2024
How to Break Free from Painful Movement and Start Trusting Your Body When You’re Afraid to Move
Do you ever go to move and notice your body resisting the movement? Almost like your body put the brakes on and was like, “Woooah, I don’t know if I like this movement.” Let me tell you why this is happening: your past experiences are shaping your reality or what you believe to be true. It’s your body’s way of protecting you from the pain you are afraid of (even if you’re not experiencing any pain!) This anticipatory reaction can keep you stuck in a cycle of fear and limited movement which could result in MORE pain. Understanding this can take you from pumping the breaks to cruising down the highway with confidence. In this episode, you’ll learn how to recognize and release fear-based movement patterns, use breath to initiate safe and effective movements, and build a consistent practice that fosters trust and reduces pain. Click play to hear all of this and… (00:01:59) How past experiences are holding us back from getting the results we want. (00:03:20) What causes the body to resist movement. (00:05:07) How to overcome fear from movement and build trust with your body. (00:06:38) Why the "no pain, no gain" mentality needs to go. (00:07:57) The overall objective of moving our bodies. (00:11:01) Ways to improve breath, relax the body, and train the brain and nervous system. (00:13:12) The keys to making improvements with your movement and achieving lasting results. (00:16:41) How to stay pain-free and enjoy life’s activities. For full show notes, visit: After listening, download my free Pelvic Floor Guide to learn my foundational healing movements by clicking >><<.
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Healthy Kids, Happy Kids: How to Use Integrative Strategies for Better Health Outcomes with Dr. Elisa Song
06/11/2024
Healthy Kids, Happy Kids: How to Use Integrative Strategies for Better Health Outcomes with Dr. Elisa Song
Have you ever wondered what truly drives your child's health and wellness? (like using integrative strategies over conventional?) Because I have… In fact, that’s just one of the many, MANY reasons I couldn’t wait to have this conversation with Dr. Elisa Song, creator of Healthy Kids, Happy Kids. Because when I say Dr. Song has transformed the landscape of pediatric health… well, just wait until you listen. But that’s not all. In this episode, you’ll learn about the importance of gut health, how to support your child's immune system naturally, and the critical role of the vagus nerve in overall well-being. Click play to hear all of this and… (00:04:39) The importance of addressing root causes beyond conventional treatments. (00:06:17) The rising health issues among children and teens and how integrative approaches can create long-term wellness. (00:07:54) How modern lifestyles are increasing the prevalence of chronic conditions. (00:10:28) How the microbiome influences immunity and brain development and the crucial role of gut health in children's overall wellness. (00:13:26) How antibiotics impact the microbiome and the long-term health risks associated with overuse. (00:17:34) Strategies for restoring microbiome resilience knowing it's never too late to improve gut health. (00:21:12) How to choose the right probiotic supplements and create a supportive environment for gut health. (00:26:31) Natural alternatives to antibiotics for common childhood ailments. (00:28:32) What are effective natural treatments for ear infections and how to know when antibiotics are necessary. (00:33:31) The most important questions to ask your doctor before you start taking antibiotics. (00:35:09) The connection between the microbiome and mental health. (00:39:11) How environmental factors impact children's health. (00:41:56) Ways to calm the vagus nerve and shift from fight-or-flight to a state of relaxation and healing. (00:46:47) Dr. Elisa Song's advice on supporting mental health for teens and tweens. (00:48:54) The benefits of removing gluten and processed foods from children's diets. (00:54:04) The importance of educating kids about health decisions to empower them with knowledge and promote lifelong wellness. For full show notes, visit:
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Unlocking Skin and Gut Health Secrets Dr. William Davis
05/28/2024
Unlocking Skin and Gut Health Secrets Dr. William Davis
Can I be real with you for a moment? I mean, you listen to the podcast already so I know you and I are virtual friends. Okay, here I go: I'd rather nourish my body from within than rely on quick-fix solutions that don't last. And that’s the kind of lasting wellness that I wish for you, too. In this episode, and I had a conversation about how transforming your diet and gut health can lead to radiant skin and overall better health so you can feel and look your best every day. Click play to hear all of this and… (00:03:46) How an unexpected lesson from Dr. Davis' mother's sudden cardiac death lead him to question traditional heart disease treatments. (00:06:16) The misleading health advice on fats and the real drivers of heart disease. (00:09:07) Why cholesterol isn't a reliable indicator of heart disease. (00:13:06) The critical role of cholesterol in brain function and hormone production, and the adverse effects of the "cut your fat" message. (00:15:57) Connecting gut health to skin health and the impact diet has on collagen synthesis and overall skin quality. (00:22:24) What microbial strains are best for boosting collagen and reversing signs of aging. (00:25:26) How fermented foods can improve gut health. (00:28:11) The benefits of combining specific nutrients like collagen and hyaluronic acid for enhanced skin health and reduced waist size. (00:32:33) How hormones support gut health and help maintain muscle mass and bone strength. (00:33:42) Why standard probiotics are often ineffective in treating SIBO. (00:37:52) How to ferment foods at home. (00:41:53) The benefits of oxytocin physically, emotionally, and at a cellular level. (00:46:39) How to naturally improve vaginal moisture. (00:50:00) The role hyaluronic acid plays in uterine and vaginal health. (00:51:39) How the consumption of organ meats contributes to tissue health, gut healing, and overall wellness. For full show notes, visit:
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The BEST Strategies to Overcome Setbacks with Sean-Michael Doty
04/16/2024
The BEST Strategies to Overcome Setbacks with Sean-Michael Doty
This is going to be hard for you to hear… Setbacks are invaluable opportunities for growth and development as you step towards success. (Yelling this from the rooftops!!) As a pre and postnatal exercise specialist who helps women heal their bodies from pain and dysfunction, I gained so much perspective during this conversation with Sean-Michael Doty. Whether you’re an athlete pushing through challenges, recovering postpartum, or simply striving for a healthier lifestyle — this episode is for you. In this episode, you’ll learn practical tips for navigating setbacks, embracing resilience, and achieving success in your health and fitness journey. Click play to hear all of this and… [04:39] Sean's diverse experience in strength and conditioning and how he values setbacks in personal and professional growth. [05:42] How embracing setbacks as opportunities can springboard success. [09:55] How listening to your body can prevent further pain and injury, and what you can do instead during recovery periods. [15:04] The dangers of overexercising and the importance of finding balance in your movement practice. [18:21] The underestimated benefits of walking. [22:58] How 10 minutes of movement a day can promote your results. [25:42] Sean explains what an athlete mindset is and ways you can achieve it. [29:59] The best ways to reach your long-term health goals. [31:14] Do THIS to achieve your health goals. [34:43] The one thing we all will experience on our journeys. For full show notes, visit: https://www.ericaziel.com/blog/312
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Finding Acceptance in Your Diagnosis to Heal with Megan Evans
04/02/2024
Finding Acceptance in Your Diagnosis to Heal with Megan Evans
Wanna know the most important element in healing a diagnosis or symptom? … Acceptance. … And then it’s befriending it. … And then it’s communicating with it. Here’s the thing: I know (I know, I know) that acceptance FEELS very challenging… and that’s why people resist it. But it’s necessary. And one of my favorite examples of this is Megan Evans, founder and creator of The MS Stage and The MS Stage Method. When she was diagnosed with MS, she resisted accepting her diagnosis for 14 years. Then, she hit rock bottom. She decided to accept that MS was in her life so she could work with her diagnosis instead of fighting it. Spoiler alert: Her symptoms became her superpower. In this episode, you’ll learn the importance of acceptance in healing, strategies for becoming friends with your diagnosis or symptoms, and practical tips for communicating with your body to facilitate healing. Click play to hear all of this and… (03:43) What Megan prioritized with her diagnosis of MS. (06:38) How acceptance of Megan's diagnosis became pivotal in her healing journey. (08:33) How to reframe your relationship with medication and injections. (10:29) The importance of working with your body instead of working against it. (15:39) Understanding how your body is communicating with you. (17:53) Megan's perspective on not letting your diagnosis define you. (20:18) The science behind cellular function and visualization techniques. (22:39) Megan's prompt to start using visualization in your daily life when what you want isn't your current reality or you don't believe what you want is possible for you. (28:12) Megan's explanation of symptoms being your superpower. (34:47) Morning exercise to connect with your body and emotions. (39:05) How music can influence cellular function and relaxation. For full show notes, visit:
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STOP Doing Crunches to Strengthen Your Core
03/21/2024
STOP Doing Crunches to Strengthen Your Core
Harsh reality: Crunches are doing more harm than good. That's not what you're used to hearing, is it? But the good news is that there's a better way to strengthen your core. (Just like anything else with movement, eh?) And because I truly (TRULY!) care about you and your well-being, I’m sharing all of the reasons why you should stop doing crunches. Grab your coffee, it's about to get real... Because, in this episode, you’ll learn why traditional crunches can lead to pelvic floor dysfunction, back pain, neck pain, hip pain, and an imbalanced core and how to adopt a more effective approach to core training that promotes optimal function and overall health. Click play to hear all this and... [02:23] Why I don't like traditional crunches. [05:17] Explaining all that is included in your core. [06:14] The impact that a tucked pelvis can have on your core function. [08:27] Addressing what is causing low back pain. [09:13] Why the crunching movement leads to aches, pains, and dysfunction. [10:14] How I teach functional flexion for your daily life. [11:41] The problem with static planks. [12:37] Breaking down the fundamentals of core training. For full show notes, visit:
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The Mindset to Embrace When Prioritizing Movement Postpartum with Amber Marker
03/07/2024
The Mindset to Embrace When Prioritizing Movement Postpartum with Amber Marker
There’s something we must do when healing postpartum. Shift our mindset about movement and results. Here’s the deal: as new mothers, we find ourselves juggling countless responsibilities while neglecting our own well-being. That said, prioritizing movement postpartum is not about getting back in shape but rather reclaiming our strength, confidence, and sense of self. Ok, so how do you do this? That’s what Amber Marker, founder of Declan + Crew and As You Are Cycle + Lagree Studio, broke down for us on the podcast. In this episode, you’ll hear our conversation – and lemme tell you, it was like talking to a long-lost sister. If you’re in the season of navigating motherhood and striving to prioritize your physical and mental health, this episode is for you! [04:16] How Amber went from elementary school teacher to opening a fitness studio. [07:15] What it takes to start a small business. [12:20] How Amber shifted her mindset towards movement postpartum. [19:19] Understanding weight gain during pregnancy and postpartum. [22:32] The impact social media has on mental health. [26:15] The pivot Amber made to open her cycling and lagree studio. [28:17] Amber's advice for embracing movement beyond calorie counting. [33:17] How to visualize your health goals. [38:09] The importance of giving yourself grace, embracing individual progress, and recognizing that "your best" looks different every day. Want to join Core Rehab and have a postpartum healing program that helps you feel better than you did before you were pregnant? Click >><< to sign up now! For full show notes; visit
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MTHFR and Pregnancy: What Women Need to Know with Dr. Ricardo Miranda
02/29/2024
MTHFR and Pregnancy: What Women Need to Know with Dr. Ricardo Miranda
Can you imagine unraveling the mysteries of your health with just a simple genetic test? (Yes, it IS possible!) This actually happened to clients Dr. Ricardo Miranda (aka the “pioneer of MTHFR genetic mutation research” and CEO of MTHFRdoctors.com) has worked with. But before Dr. Ricardo started revolutionizing genetic health, he had an interest in longevity and an understanding that our DNA is not our destiny. Today, he uses the knowledge he gained to help individuals, especially women planning pregnancy, struggling with infertility, and dealing with hormonal imbalances. In this episode, Dr. Ricardo Miranda so graciously shares with us his expertise on the MTHFR gene. He also lets us in on practical tips for optimizing health, along with his insights on detoxification, hormone activation, and gene expression. Click play to hear all of this and… [02:46] Dr. Ricardo's explanation of MTHFR and how this gene controls menthylation. [03:33] Why MTHFR is important during pregnancy and understanding its role in folate metabolism to prevent birth defects and support brain development in babies. [07:20] How fortified foods impact MTHFR. [10:33] The importance of organic foods for MTHFR due to their impact on detoxification pathways. [13:07] How MTHFR mutations can contribute to infertility and miscarriages. [15:29] Dr. Ricardo explains optimal TSH levels and the difference between lab ranges and functional ranges for thyroid hormones. [17:31] The role methylated folate plays in supporting proper thyroid function and hormone activation. [22:12] Dr. Ricardo's journey into researching MTHFR and its impact on gene expression and health. [25:23] Why testing folate levels (particularly in individuals with MTHFR mutations) is crucial for ensuring optimal health outcomes. [30:55] The correlation between MTHFR and Down syndrome, autism. [36:44] How over methylation of methylfolate can cause potential adverse effects. [38:14] How methylation influences cortisol production. Do you want an MTHFR Test Kit? You can head to get your test kit and await physician recommendations and results interpretation. For full show notes; visit:
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How Pilates Relieves Back Pain
02/22/2024
How Pilates Relieves Back Pain
Ladies, her jaw was on the FLOOR. No back pain? After one Pilates session? It all started when I was in college, I became a certified Pilates instructor and witnessed how movement can heal the body... I then moved to California where I studied STOTT Pilates. It led me to create online courses, Knocked-Up Fitness, Core Rehab, and Core Studio, with my unique training techniques. It was something I knew was a definite need in the women’s fitness industry. And I'll tell you what, opening my Pilates studio has shown women that back pain isn't normal and Pilates can change their lives. You deserve this, too. Living the life you love without pain holding you back – I believe Pilates is what can get you there in the shortest amount of time. In this episode, you’ll learn how Pilates can prevent back pain, my movement tips for back pain relief, and how you can incorporate Pilates into your daily routine for a pain-free and active lifestyle. Click play to hear all of this and… [01:33] What I believe BEST relieves back pain. [02:27] The research findings on Pilates potential in preventing back surgery (and what the research is actually saying!). [06:07] What you need to focus on strengthening to alleviate back pain. [11:28] Why not all Pilates methods are created equal. [14:14] How to align your pelvic positioning for optimal deep core engagement. [17:58] The importance of breathwork to create space and release tension in the back. [20:28] My go-to technique to enhance the mind-body connection for expedited results. [24:44] What you need to know about Pilates impact on weightlifting. [30:05] My personal experience with clients overcoming back pain through Pilates to avoid back surgery. [31:43] The difference between mat and reformer Pilates. [33:43] The importance of modifying exercises to prevent exacerbating back pain. Ready to take action? I thought so! >><< for a week of free Pilates workouts to relieve your back pain. For full show notes, visit:
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True Stories about Bravery to Live Courageously with Gina Gallaun
02/15/2024
True Stories about Bravery to Live Courageously with Gina Gallaun
Are you ready to let go of fearful thoughts and approach life with bravery and courage? (yes or yesss?) Grab your drink of choice and settle in – the stories and insights shared on this episode just might change your life. In this episode, Gina Gallaun and I chat as she shares some of the real-life stories from women she interviewed around the world for her new book (Embrace Your Brave in 30 Days) that will inspire you to live boldly. [03:34] How Gina's journey from fear to courage led her to compile inspiring stories from women worldwide into a journal. [06:41] How Gina's brave decision to face her fears led her to a fulfilling life. [11:17] What's involved in practicing courage when making choices. [14:11] The story of Abbey finding purpose in a harsh ballet environment. [22:36] How Irena overcame childhood beliefs. [31:02] How Emily's resilience fostered physical activity in her stepsons. [36:45] Gina discovers Common themes Gina discovered through diverse stories. If you’d like to grab Gina’s book, you can go to her website and use code “ERICA” for free shipping. You can also connect with her on Instagram . For complete show notes visit:
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How to Optimize Hormonal Health and Embrace Spiritual Mindsets with Dr. Tabatha Barber
02/08/2024
How to Optimize Hormonal Health and Embrace Spiritual Mindsets with Dr. Tabatha Barber
Real talk: Hormonal health and weight management may feel like an uphill battle...but do you believe it's possible for YOU? If not, it’s time to start. And you can do this by looking at your symptoms (such as weight gain) not as a sign of betrayal from your body but rather your body trying to communicate with you. In fact, this is exactly what Dr. Tabatha Barber, the incredibly talented and brilliant functional medicine doctor/podcaster/author, explained so beautifully during our discussion (which I'm so EXCITED to share with you.) In this episode, you'll learn how to optimize hormonal health (in a way that positively impacts your body and mind), the importance of fasting with gut health, and how overexercising is impacting your body. We also touch on the connection between the body and mind and how faith and spirituality may be the missing piece to achieving your health goals. Click play to hear all of this and… [05:02] The misconception of traditional weight loss methods causing hormone imbalances [09:24] Why intense workouts impact your hormonal health and nervous system. [13:20] The long-term consequences of overexercising. [18:38] How the brain and the gut are connected in regards to hormonal issues and weight loss efforts. [23:26] The role of fasting and sugar consumption in hormonal balance. [34:05] Why incorporating animal protein into your diet can support hormonal balance and stabilize blood sugar levels. [36:51] How faith-based healing can support overall wellness. [41:29] Strategies for a positive mindset and self-compassion to avoid negative self-talk. [45:13] How embracing discomforts is the ultimate catalyst for growth and transformation. [51:53] Overcoming obstacles through gratitude and resilience. [56:04] Using visualization to set wellness goals and develop strategies to achieve desired outcomes. For full show notes, visit:
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Overcoming Mental Health Struggles and Building Neurological Resilience with Dr. Dawn Kingston
01/30/2024
Overcoming Mental Health Struggles and Building Neurological Resilience with Dr. Dawn Kingston
If you've struggled with mental health and have experienced anxiety or depression during pregnancy or postpartum, this episode is for you. I got reconnected with the magical, sensible human that is Dr. Dawn Kingston (if you haven’t yet listened to our previous conversation, click to do so! You won’t regret it!). In this episode, we're lucky enough to hear Dawn's candid and insightful mental health findings. From brain to body to nervous system, Dawn shares the tools to build neurological resilience within the body. Click play now to hear her wisdom and all this… [03:40] Introducing neurobiological regulation and its crucial role in women's mental health from pre-pregnancy to postpartum. [08:21] Dawn explains the polyvagal ladder from researcher Deb Dana relating to nervous system dysregulation. [13:19] Discussing expectations women put on themselves and the choice they have to change those expectations to match our non-perfect world. [14:50] How to get out of neurobiological dysregulation happening in your life when you're at the bottom of the ladder. [18:13] Redefining trauma beyond common perceptions, the talk highlights breathwork's power to stimulate the vagus nerve and signal safety to the brain. [19:40] Using breathwork as a tool to bring awareness into your body and strengthen the brain/body or body/brain connection. [22:05] Simple ways to navigate mental health challenges to enhance your lifestyle. [27:11] Strategies to build neurological resilience when resistance is standing in the way on your journey to feeling better. [31:16] The importance of slowing down and saying no to create space in your life for your mental well-being. [35:30] Pregnancy's impact on the brain and how to maintain neurobiological health during the perinatal period. [38:20] How to break the intergenerational transmission of stress, anxiety, and trauma. [40:17] How to tap into your fascial system to improve your mental wellness and introduce brain spotting and body spotting as tools to address trauma. [45:02] Why my unique movement techniques and transforming brain function. [47:31] The future of treating mental health where movement, neurobiology, and neuropsychology will transform mental health care. [51:39] Dawn shares how you can connect with her online. You can access her free mental health platform, , or read her latest book, . Don’t forget to tag me and Dr. Dawn Kingston when you listen to this episode! To view the full show notes for this episode visit:
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How to Safely Detoxify Your Body with Saunas
01/23/2024
How to Safely Detoxify Your Body with Saunas
Wanna know how to ENHANCE your health and well-being? Sauna sessions. Opening my new , led me to reflect on the vital role saunas played in my life like combating mold toxicity, improving cellular function, and optimizing my overall health and well-being. You might be thinking, ‘Ok, I’ve heard this before, but HOW… how can saunas truly improve our health and detoxify our bodies?' Lean in, this episode was made for you. I’m diving deep into everything you need to know about saunas. We will delve into the science behind effectively detoxifying our bodies with saunas, uncover the diverse benefits they offer, compare different sauna types, and discover how integrating additional therapies can make you feel rejuvenated, energized, and balanced...and detoxify your body safely and effectively that will improve your health symptoms. Click play to hear all of this and… [00:21] The important lesson I learned in 2023. [03:26] How saunaing helped detox my body while I was combating mold toxicity. [08:00] How toxin accumulation affects your health. [10:39] Is weight loss one of the many benefits of saunaing? [12:23] A story about 9/11 firefighters and dirty sweat towels that I will never forget. [15:09] Differences between high heat and far infrared saunas. [20:38] How red light therapy can replace antibiotics/steroids and treat health conditions such as asthma. [22:29] How to use red light therapy in your sauna sessions. [28:10] The impact chromo therapy can have on your well-being. [30:13] My recommendations on beginning sauna sessions and understanding why this process is more beneficial for your body. [37:46] The importance of supplementation and minerals in maximizing sauna benefits and supporting the detoxification of your body. [40:55] A final piece of sauna advice I want to leave you with. For complete show notes, visit: Sources: Dr. Sam Berne, Red Light Therapy, Clearlight, Chromotherapy, Clearlight, Seasonal Affective Disorder, Clearlight, Red Light Therapy,
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Addressing Anxiety: Foot Zoning and Energy Frequencies with Heidi McKay
12/19/2023
Addressing Anxiety: Foot Zoning and Energy Frequencies with Heidi McKay
Have you ever wondered how to address anxiety holistically? There's obviously many factors, but here's one not talked about enough: foot zoning and understanding energy frequencies within our bodies. Anxiety, often a blanket term for a myriad of emotions, can be approached with a holistic mindset and a unique healing method that goes beyond traditional practices. But how do you do that? In this episode, I had a conversation with Heidi McKay, founder of , an online curriculum that easily invites more people to connect with the foot zone, whether it’s in at-home courses, practitioner training, or the online community for Foot Zoners. This is a space for anyone to easily connect and feel at home. As you listen to this episode, you'll learn not only about the ancient practice of foot zoning, but you'll also hear the profound impact of energy frequencies on our mental and emotional well-being. Click play to hear all of this and… [02:39] How Heidi went from foot zoning skeptic to an advocate of understanding how our bodies communicate. [04:18] An understanding of what foot zoning is. [07:21] The different zones on the feet that Heidi communicates through. [09:09] Heidi discusses how foot zoning taps into energy frequencies and how we need to create a shift in our mindset from scarcity to abundance. [12:34] How mindset plays a role in foot zoning to support the healing process. [16:18] Heidi draws parallels between the seasons of the earth to feminine energy. [20:21] Heidi shares her favorite essential oils that she uses for foot zoning and daily. [24:13] An explanation of Heidi's multifaceted approach to anxiety and ways to overcome it. [26:59] The importance of uncovering anxiety and normalizing the human experience for connection and resilience. [34:39] The concept of foot soaks for mental wellness. For complete show notes, visit: More about : Since 2017, Heidi has shown her students how to connect the body, mind, and soul through the feet to achieve balance and alignment. After watching her daughter struggle with anxiety and depression at a young age, she decided to add tools to our belt that included more than pharmacy and talk therapy. She discovered a beautiful world filled with time honored traditions that span thousands of years and a plethora of cultures. It’s a gift to Heidi to be able to share with you these tools.
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Learning about IV Therapy with Amanda Kramme
12/12/2023
Learning about IV Therapy with Amanda Kramme
I’m thrilled to share the latest episode of Core Connections with you! I had the pleasure of connecting with my dear friend and owner of vIVid Mobile IV, Amanda Kramme. Next week we'll be dropping an episode about ozempic® that I can't wait for you to hear. I have been going to vIVid Mobile IV for a little over a year and have been experiencing the amazing and rejuvenating benefits on my body and mind. Amanda describes IV therapy as akin to the familiar concept of heading to the hospital or urgent care for a rejuvenating banana bag when you're feeling under the weather. That process is now being brought into clinics and homes. She highlights the absorption rate of nutrients with IV therapy is at nearly 100% compared to the supplements you would grab at your local drugstore with a mere 5-30% absorption rate (depending on gut functionality). This means that you are going to experience the full benefits of IV therapy without the hassle of urgent care or the ER. Sidenote: you'll DEFINITELY want to listen in to discover the secrets of NAD (hailed as the fountain of youth by Amanda) and its transformative effects on the body at a cellular level. She delves into what might hinder you from fully embracing the benefits of IV therapy and shares her recommendations to prepare your body for maximum results. This is a tool that I wish I had access to in 2018 when I was recovering from mold toxicity, so knew I had to open this conversation with the hopes of helping you heal your body and feel your absolute best. If any of this information regarding IV therapy resonates with you or piques your interest, be sure to tune in to this episode for tips and advice on supporting your body and enhancing your overall well-being. Key Moments: [03:17] An explanation of IV therapy and how it can revolutionize your health journey. [04:45] Uncovering the benefits of IV therapy that will boost the function of your body and mind. [07:43] The power of Vitamin C for immune function to ensure your body is prepared for prevention or recovery. [12:41] How IV therapy can combat sluggish cellular function caused by toxicity. [16:28] Understanding NAD and uncovering why opting for it in IV form might just be the key to unlocking a rejuvenated, youthful version of yourself. [21:56] My personal experiences of taking NAD and the effects I noticed with my body. [25:09] Amanda's powerful message for those considering IV therapy. For complete show notes for this episode, visit:
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Strengthening Abs Post-C-Section: What No One Talks About
12/05/2023
Strengthening Abs Post-C-Section: What No One Talks About
“Erica, what are the best exercises for your abs after having a C-Section?” Ahh, a question I’ve gotten countless times since I started Knocked-Up Fitness in 2012. And this might come as a surprise…but the answer doesn’t have to do with your abs. In fact, depending on where you’re at, strengthening your abs post C-Section starts with understanding how to heal scar tissue (meaning increasing blood flow to the lower portion of the deep core). Now you might be thinking… ‘but how do I even get started getting rid of the numb feeling, or better yet, how do I get my abs back to the way they were pre-c-section?’ I got you. In this episode, I’m sharing my advice for getting feeling back in your scar, insight into the pelvic floor’s role in strengthening your deep core, and my favorite movements for improving the function of the c-section scar and strengthening abs. Click play to hear all of this and… [00:49] The question I got asked about post-C-section abdominal challenges. [02:41] Why traditional approaches to ab exercises hinder healing post-C-section. [03:34] The understanding of fascia's role in the deep core (and the body). [05:27] The connection between the pelvic floor and deep core for effective core strengthening. [07:16] How relaxing and releasing your body will make you stronger. [11:09] Manual Techniques and gentle massage to awaken the core through breathwork. [15:50] The movements I recommend to improve scar function and strengthen the abs (aka deep core). [18:46] How to prepare for a C-section to enhance postpartum recovery. [21:22] The role digestion and nutrition have on core strength. Wanna have a daily workout schedule to stay active during pregnancy? Safely and effectively strengthen your deep core with my . For full show notes; visit:
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How to Unblock Your Lymphatic System with Dr. Setare Taabodi
11/28/2023
How to Unblock Your Lymphatic System with Dr. Setare Taabodi
She got food poisoning… which triggered autoimmune conditions. She went looking for answers through conventional medicine… and got none. She learned how to reverse chronic illness symptoms through natural medicine… and was completely off medications within 6 months. And ALL had to do was find the root cause of her symptoms. What does this have to do with the lymphatic systems? Lemme explain… There are over 600 lymph nodes in the body that protect us from pathogens and toxins from traveling to other places in the body and potentially cause worsening symptoms. Our lymphatic systems are overburdened from toxins in the environment and humans don’t move as much as we used to. In this episode, Setare shares how she has improved the lymphatic system in her body for natural detoxification, better digestion, and immune system support. Click play to hear all of this and… [02:17] The events that led Dr. Setare Taabodi to find her passion for holistic and integrative medicine. [04:51] How one health incident can have a cascade effect on your health without you even knowing it. [08:08] Why the lymphatic system is important for our health and wellness. [09:58] The #1 tactic Setare uses to stimulate the lymphatic system. [11:22] The impact rebounding can have on the pelvic floor and deep core function. [17:36] How rebounding can improve constipation for regular bowel movements. [19:21] What foods lead to constipation and what foods should you add to your diet to better digestive function. [25:36] What you can start doing today to become healthier in a world that is hard to be healthy in. For full show notes; visit: is a board-certified family nurse practitioner and a natural medicine health consultant. After suffering from POTS, digestive issues, and multiple autoimmune conditions, she was able to heal herself naturally with nutrition and herbal medicine. She now helps people all around the world reclaim their health and reverse their chronic health conditions.
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How to Naturally Boost Immunity during the Winter
11/22/2023
How to Naturally Boost Immunity during the Winter
Wanna know how to better your resistance to illness? Boost your immunity. As a mom of three, boosting and supporting your immune system will help you maintain your overall well-being, allowing you to be more resilient against common illnesses. You might be thinking, ‘I’ve tried everything, so WHAT… what am I missing to keep my household free of sickness?’ Lean in, this episode was made for you. I’m diving deep into five tried and true ways to boost and support immunity. Through getting outside, regular movement, quality sleep, sauna sessions, and balanced nutrition you can optimize your health…and boost your immune function that will protect against getting sick during the colder months. Click play to hear all of this and… [02:37] The importance of getting outside for fresh air and sunlight in the colder months. [07:06] How movement enhances the lymphatic system and the role the lymphatic system has in immunity. [09:46] The importance of getting quality sleep to support your body’s recovery process. [11:02] Why I recommend using an infrared sauna to detox your body to rejuvenate your cells and support your well-being. [14:20] How sugar and nutrition are impacting your immune system. [16:57] What supplements you should be taking to boost immunity. [27:05] The biggest factor to boost immunity that most people forget about. For complete show notes, visit:
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What to Do When You’re Experiencing Coning during Pregnancy
11/14/2023
What to Do When You’re Experiencing Coning during Pregnancy
‘Is coning during pregnancy normal?’ ‘Could I have prevented this? What exercises can I do to reduce this.’ ‘Why am I experiencing it this pregnancy after addressing it last pregnancy?’ These are the questions that came to the surface when Tenyka emailed me her question about her weak pelvic floor, coning, and pregnancy symptoms. After working with prenatal and postnatal women for over 20 years, I’ve realized what causes coning of the belly and how to manage it. The thing is… when it comes to healing the body, it’s never too late. And releasing and relaxing the body is imperative as you progress through pregnancy. In this episode, I’m sharing the exact advice and solution I would provide to someone who is like Tanika and experiencing coning during pregnancy after working postpartum to restrengthen their ore. I share information like this on our Knocked-Up Fitness monthly coaching calls and I knew it would be beneficial with you. Click play to hear all of this and… [01:06] The question I got asked about pregnancy symptoms after being pregnant and recovering postpartum previously. [02:31] What is causing symptoms (incontinence, coning of the belly, weak pelvic floor) to arise during pregnancy. [06:46] The importance of using your breath during your pregnancy workouts and daily movement during pregnancy. [08:21] How to zip up from your pelvic floor through the top of your head to prevent peeing your pants when cough or sneeze. [09:53] Why you can’t fully prevent or stop all incontinence during pregnancy. [11:10] An explanation of what is coning of the belly is, what it means, what leads to diastasis recti, and how you can you prevent diastasis recti. [16:05] What you can do now if you are experiencing the same symptoms as Tenyka. If you enjoyed this episode, I’d love to invite you to join me inside our Knocked-Up Fitness Membership where hundreds of women come together for questions like this, monthly group coaching calls, and a daily workout schedule to prepare your body for birth and delivery. (PLUS you’ll get access to our Core Rehab Program to guide you through postpartum recovery). Learn more >><< For full show notes; visit:
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Actions You Should Take NOW to Optimize Hormones for Longevity with Dr. Stephanie Gray
11/08/2023
Actions You Should Take NOW to Optimize Hormones for Longevity with Dr. Stephanie Gray
Have you felt like you had no control of your hormones? Like no matter how much you try to do/learn/test/research things just... never get better. And even though this is common amongst women, it doesn't make it any less frustrating. Does it? And before anything else, I want you to know that YOU are not the problem. But there are things you can do to optimize your hormones – which is why I had to bring Dr. Stephanie Gray (someone who I've personally worked with) on the show to share her approach and advice on how to overcome these obstacles. I hope this episode empowers and motivates you to take control of your hormone health to live the life you so greatly deserve. Click play to hear all of this and... [03:35] The lesson Stephanie learned from overcoming her own health scare and infertility struggles. [07:44] The definition of hormones, their impact on the body, and how to balance hormonal emotions. [11:57] Stephanie's recommended tools to track your hormones. [13:37] Three things you need to address before you undergo hormone replacement therapy. [19:29] The impact mold toxicity can have on your hormones and what I learned through detoxing my body from mold. [23:53] An explanation of what each hormone is responsible for in the body. [26:38] How to start hormone replacement therapy during perimenopause. [30:20] The importance of continuously testing hormones during the process of balancing hormones. [31:41] The difference between natural hormones and synthetic hormones and which type Stephanie recommends. [35:32] What women with hysterectomies need to know about hormone replacement therapy. [39:16] The role hormones have on your longevity and quality of life as you get older. [39:16] The role hormones have on your longevity and quality of life as you get older. [48:54] How much protein should women be consuming for weight loss and the impact protein has on the functionality of your body. [56:08] The #1 expert advice Stephanie wants you to know about hormonal replacement therapy. For full show notes; visit: Stephanie Gray, a prominent functional medicine provider, specializes in helping mid-life women reclaim their vitality by restoring optimal hormone levels. Known for her expertise in making hormone replacement therapy both safe and alluring, she is also an Amazon best-selling author, host of the Your Longevity Blueprint podcast, and the co-founder of Your Longevity Blueprint Nutraceuticals, as well as the Integrative Health and Hormone Clinic alongside her husband, Eric.
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How to Prevent Losing Height by Nourishing Your Bones
10/31/2023
How to Prevent Losing Height by Nourishing Your Bones
Do you ever fear the loss of height as you age? If so, you’re not alone. Losing inches can make you feel…well, helpless. But, I often hear women say that they are told that shrinking is a NORMAL and UNCONTROLLABLE part of getting older in age… And I don’t think that’s the case. So, what is? People are unaware of what is causing them to lose inches in their height – the things that they are doing daily that encourage height loss, and what habits they should be creating instead. As a result… People are stuck thinking there is nothing they can do to combat or reverse the inches that they are losing. They believe that they are helpless in preventing height loss because they don’t know the steps they can take to seize control of their bone health and preserve their stature. But don't fear, my friend – today I'm sharing my expert insights and practical tips to help you regain control and work towards preserving your height as you age. When you're done listening, you'll be well on your way to achieving a taller, healthier you and supporting your bone health. Click play to hear all of this and... [01:04] My personal experience of shocking doctors by helping clients get taller. [03:19] How bone density testing can empower you to take proactive measures in maintaining your bone health and addressing any height loss concerns. [05:05] The impact calcium has on bone health and ways you can support your bones from a fascial perspective. [09:21] The one cue you can practice throughout your day to prevent loss of height by stimulating your fascial system and creating strength and stability around your spinal column. [14:11] Two movements you should be doing daily to lengthen through the spine. [22:54] The most important aspect I have learned when it comes to bone health. (PS Wanna get your hands on high-quality supplements to support your bone health? Check out my CollagenBoost and Liposomal Vitamin C to support your collagen synthesis >><<!) For full show notes; visit:
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How to Manage Hypermobility for a Healthier You with Dr. Aaron Hartman
10/24/2023
How to Manage Hypermobility for a Healthier You with Dr. Aaron Hartman
"Connective tissue connects everything..." That's what functional medicine doctor and Connective Detective (coined from his wife) continued to say as I asked him questions about hypermobility, related conditions, and solutions. The answer to a functional body isn't isolation... It is in the interconnectedness of all aspects of our well-being. You see, when you are able to support the fascia that weaves through your body, you are able to manage hypermobility to promote better health. And honestly, I've never met anyone that is working to bridge the gap between connective tissue and chronic health issues like Dr. Aaron Hartman. In this episode, Aaron shares his insights so you all can heal and live the vibrant life you deserve! Click play to hear all of this and… [03:30] How connective tissue plays a critical role in hypermobility and the functionality of your body. [06:29] The interconnection between connective tissue, gut health, and hypermobility and ways to support your digestion. [10:45] Illnesses that are associated with hypermoblity. [16:03] The spectrum of hypermobilty. [22:17] The importance of muscular strength, core stability, and knowing one's body limits as children are growing into their bodies. [24:45] Nutrition recommendations for managing hypermobility and related issues. [28:43] How to treat sleep apnea and how tongue ties impact breathing. [37:15] How much protein is needed for Ehlers-Danlos syndrome to support connective tissue. [44:26] The distinction between hypermobility and Ehlers-Danlos syndrome. For full show notes; visit:
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I’m Opening a Pilates Wellness Studio: Here’s What Pilates Taught Me about the Body
10/17/2023
I’m Opening a Pilates Wellness Studio: Here’s What Pilates Taught Me about the Body
Have you ever had a big dream that you've always wanted to achieve? You know, the ones that burn in your soul and linger in the back of your mind? The ones that push you to keep going because it's getting you closer to them being REALITY. I've recently experienced this. I am opening a Pilates Wellness studio in Ankeny, Iowa. An aspiration I've had since my days living in California... Many people have been wondering why it has taken me so long to make this dream a reality and the answer is simple: life's priorities. Raising my wonderful kids has been my primary focus...and I wouldn't have wanted it any other way. I'm so grateful to have the opportunity to teach and share my knowledge with all of you, whether it's been through my various programs, instructor training courses, or this podcast, I've been able to do it all while being a hands-on mom. Now that my kids growing older and more independent, it feels like the perfect time to embrace this dream I've held on to for 18 years. They say timing is everything, and I believe this is my moment. I'm a firm believer in hands-on learning (Hence why I haven't stopped working with clients in person.) I absolutely love experimenting with new cues and movements, and when I get to teach clients in person, it's a continuous process of learning, improving, and refining everything I do. I'll be honest, the way I teach is a little different than traditional Pilates. Can you blame me?! Pilates has been around for 100 years, it's only natural to adapt to new discoveries and understandings of the body. Which is why opening , my Pilates Wellness studio, is truly a dream come true. To have people experience the possibilities for their bodies through proper movement, detoxing, and education. I think sometimes the best way to chase your dreams is to keep them close to your heart. Would you agree? Press play now to hear more about: [02:34] The impact hands-on learning has had on my Pilates training to maximize my client's results [06:57] Similarities and differences between yoga and pilates. [10:13] How Pilates saved my body. [11:28] The explanation of Pilates being known to focus on the abs. [14:29] The explanation of how Pilates is not just for women and how men can benefit from it. [17:40] How long will it take to see and feel results from Pilates. [22:13] The importance of reminding ourselves how far we’ve come and not fixate on the results we’re not seeing yet. [26:21] How Pialtes can help with weight loss. [28:08] Benefits of implementing Pilates into your movement practice. [29:50] The understanding that you don’t have to be flexible or in shape to start your Pilates journey. [32:03] How I teach Pilates differently to improve the longevity of your body from the inside out. Want to join Core Athletica and be a part of a Pilates-infused wellness Studio that strengthens and detoxes your body? Click to learn more! For full show notes, visit
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How to Keep Children Healthy at Daycare and School with Jill Rowe
10/10/2023
How to Keep Children Healthy at Daycare and School with Jill Rowe
Do you ever feel like your family is always sick? In this episode with , we didn't shy away from the hard conversations. Jill and I discussed chemical fragrances, air quality in schools, ways to boost children's immune function, and how sugar and dyes affect children's behavior, which are all related to the overall health of your children and yourself. Jill's parents have a combined 60+ years in public school education and saw firsthand how hard working in the public school system was. Instead, she became a speech therapist where she visited children in daycares and schools. Her heart would break seeing how unhealthy children were in these environments and as a speech therapist couldn't make progress with them because the child was not well. She knew something was not right. One night she was scrolling on Facebook when she came across a recipe for elderberry syrup (and no, it's not the kind you put on pancakes). Despite cooking not being her thing, she saved the post that would change her life. How did it change her life, you ask? When she began to take it regularly, she stopped getting sick, stopped taking antibiotics, and stopped waiting for health issues to arise. She shared her new kitchen concoction and results with her Facebook community and they began demanding to get their hands on this elderberry syrup. Jill quickly realized that she wasn't alone. Other parents were tired of their children always being sick and trusted her with a solution. was created by pure accident, but it started out of concern for children being exposed to toxicity in their environments at such a young age. Do you know what is causing toxic environments? Jill and I have an open conversation about ways you can improve these environments that your children are spending hours a day in and how to educate children to be responsible for their health. Click play to hear all of this and: [03:41] Jill's career path that accidentally led her to start Rowe Casa Organics. [12:00] Following your intuition and trusting that everything happens for a reason. [14:25] The importance of not using products with chemical fragrances in them. [17:34] How air quality in schools is suffering and why it matters for our overall health. [22:20] Ways you can improve air quality for your kids in school when you have little control of the environment. [26:09] How bleach is destroying children's fragile immune systems. [29:50] The impact hand sanitizer has on our body's microbiome. [36:46] How to boost children's immune system and immune function. [39:52] How sugar and dyes are affecting children's behavior and their health symptoms. [44:46] The importance of educating children on what they are putting in their bodies. [51:01] The importance of incorporating movement throughout your child's day so their mind, emotions, and bodies can operate better. More about Jill Rowe: Jill Rowe is the founder and co-owner of Rowe Casa Organics, a company that strives to provide the best, all-natural, and effective products to help others thrive and live healthier lifestyles. In 2017, Jill started to create all-natural remedies for her family of five and after sharing the effectiveness of these remedies with friends, the Rowes soon had cars lining up on their street to pick up products. Jill’s health journey took a shift when she was diagnosed with breast cancer when she was 8.5 months pregnant and dove into research about natural health. Jill’s unwavering commitment to health and education continues to resonate with a huge and ever-growing following. This passion and drive has blessed Rowe Casa Organics to fulfill over 1 million products worldwide. For complete show notes, visit:
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Creating Space Conversations, Part 3: How Posture Impacts Your Health (and Ways to Improve It!)
10/03/2023
Creating Space Conversations, Part 3: How Posture Impacts Your Health (and Ways to Improve It!)
Posture can be detrimental to your health and your body. I don’t say that to scare you or to add more to your to-do list or to be dramatic. I say that so you can bring awareness to your movement patterns and habits throughout your day to improve the longevity of your life. I’ve been working in the fitness industry for over 20 years – closing diastasis recti, healing pelvic floor dysfunction, getting rid of back pain – and the commonality between pain and dysfunction in the body is how you are holding your body. Click play to hear all of this and... [02:30] The importance of creating space in your body to improve the way you feel on a daily basis and better the longevity of your health. [05:22] How poor posture takes a toll on your body. [14:47] How to shift your mindset around sitting and standing habits. [19:20] Why good posture matters and tips you need to know to live a healthier life. [23:54] The importance of bettering your lifestyle without quick fixes. [25:07] What muscles in the body are tight and overworking due to poor posture and how to release and relax those areas. [28:57] How improving your posture will help improve your breathing. Want to join Core Rehab and learn unique training techniques to reclaim your energy, health, and confidence? Click to learn more! For complete show notes, visit:
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Creating Space Conversations, Part 2: Using Breathwork for Pain and Stress Relief
09/26/2023
Creating Space Conversations, Part 2: Using Breathwork for Pain and Stress Relief
Have you ever wondered how you can create more space in your body? There's obviously a few factors as you heard in of our Creating Space Conversations series, but here's a big one: prioritizing a breathwork and visualization practice. When you get your breath to stimulate your diaphragm, you are able to tap into your fascial system, improve pelvic floor function, and get out of aches and pains. But how do you do that? In this episode, Jen Chesnut (my co-host for this series) and I discuss breathing techniques that are proven to improve your strength from the inside out. We also break down the biomechanics of breathing so you can better understand the impact your breathing has on your overall health As you listen to this episode, you'll learn not only HOW to properly breathe, but you'll also hear how you can incorporate your breathwork practice throughout your movement practice, your day, and your life. [02:00] The breakdown of the biomechanics of breathing and how to breathe into your back [07:29] Our techniques for proper diaphragmatic breathing to improve pelvic floor function [10:37] The missing piece to improve strength and increase range of motion in your movement practice. [18:35] The best way to calm your nervous system during stressful or overwhelming situations [21:26] How to take judgment away when it comes to working with your body and connecting your mind to your breath so it's not forced. [24:15] The connection between breath and movement to release stagnant fascia and restriction in your pelvic floor. [27:24] The importance of slow and gentle movement. [30:37] The best way to decrease pain in the moment. For complete show notes, visit:
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Creating Space Conversations, Part 1: How to Improve Strength through Movement
09/19/2023
Creating Space Conversations, Part 1: How to Improve Strength through Movement
How do you feel when you hear the term "movement"? I'm guessing that you feel one of two ways. Anxious thinking about changes as you're stepping outside of your comfort zone. Excited at the thought of progress and positive change. And either way is completely valid! There are numerous approaches to movement and exercise and you have to choose what works best for you and YOUR body. This is why Jen Chesnut (my podcast co-host the next few weeks) and I have created this 3-part series about creating space in your body, your mind, and your life (which has completely changed the lives of thousands of women!) In this episode, Jen and I share 4 ways to create space in your body to improve your strength through movement. And the best part? Even if you've never learned these techniques before, Jen and I break down exactly how to incorporate them into your movement practice. But we don't stop there. We also connect the dots on how movement can impact pain and injuries and also play a factor in the prevention of pain and injuries. (In fact, Jen and I both have experiences where incorrect exercise set us back!) Click >><< to hear all of this and… [00:47] The value of keeping an open mind when you’re learning new techniques. [01:53] Our favorite way to improve the tensegrity of fascia in the body. [04:54] The value of dropping the weight you’re using is going to help you reach your health and fitness goals faster. [06:57] How to improve the way you feel during HIIT workouts. [10:04] How daily movement patterns and habits are leading to pain and sickness in the world. [11:39] The role moving through smaller ranges of motion has on strengthening your body. [19:07] How my thought process with weight training has changed since I started in the fitness industry. [20:30] How to do strength training when you have hypermobility. [23:56] The importance of moving slower through exercises to prevent injuries. [29:34] How we use the breath to drive our movement practice. For complete show notes, visit: To gain access to my free pelvic floor guide, visit:
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How to Get Your Newborn to Sleep Better with Kim West
09/12/2023
How to Get Your Newborn to Sleep Better with Kim West
Ok, ok, so if you listened to my recent conversation with Kim (), you might have asked yourself: At what age should I start sleep training my child? In other words: what can I do now to help my baby sleep (and me) better? If that was your question, then this episode is for you, my friend. Grab a notebook or open a Google doc and get ready to take some notes as Kim shares her evidence-based ways to get your newborn AND you to sleep better. Click play now to hear Kim and I talk about: What age is ideal to start sleep training your child Setting realistic expectations for newborn sleep training Should you be co-sleeping or not If you'd like to get a copy of Kim's Gentle Newborn Sleep Guide, visit to order and receive special book bonuses. You can also follow Kim on Instagram at and listen to her previous episode on the Core Connections Podcast about her sleep training system right >><<. A little bit more about Kim: Kim West, MSW, is a mother of two daughters and a Clinical Social Worker or child and family therapist for 30 years. Known as The Sleep Lady® by her clients, over the past twenty-eight years she has personally helped over 20,000 tired parents all over the world get a good night’s sleep without letting their children cry it out alone. For complete show notes, visit:
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Interpreting Pelvic Floor Research for Lasting Health and Longevity
09/05/2023
Interpreting Pelvic Floor Research for Lasting Health and Longevity
Have you ever felt called to do something and – at the same time – saw the magnitude of what it can be? (But didn't exactly know what it was going to be?) That's how I felt in 2016 when I released Core Rehab... and then I discovered pelvic floor research was misunderstood. As I coached more postpartum women, I realized they were being told all kinds of inaccurate information. Click play to hear my interpretation of today's pelvic floor research and get a sneak peek into a very special project I'm hosting this year (hint: it may or may not be my very own instructor training and certification). Sign up to enroll in my course
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