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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#329 Strength Training & Pelvic Floor: Why Breath Matters More Than Bracing
02/17/2026
#329 Strength Training & Pelvic Floor: Why Breath Matters More Than Bracing
If you or your clients leak, feel pelvic pressure, or struggle with back pain during strength training — this conversation is for you. In this Core Connections podcast interview, Erica Ziel sits down with Pilates instructor and powerlifter Lauren Carder to break down why so many movement professionals are unknowingly teaching breath and bracing strategies that drive pressure into the pelvic floor instead of supporting it. This episode dives into: 04:13 Why Pilates Feels “Too Easy” at First — and Why It’s Not 05:11 The Missing Mind-Body Connection in Modern Strength Training 06:22 A Gym Story That Reveals What’s Broken in Fitness Culture 07:53 Why Leaking During Workouts Is Common — But Not Normal 09:37 Heavy Lifting, Pelvic Floor Pressure & Misleading Research 10:03 How Powerlifting Breath Techniques Push Pressure Down 10:49 Deep Core Activation vs. Bracing Hard 11:19 Why Weight Belts Often Mask Core Dysfunction 11:47 How Breath-Led Core Training Changed Lauren’s Lifting 12:40 Back Pain, Joint Overuse & Core Disconnection 13:32 Why Maxing Out Isn’t Smart for Most Bodies 14:36 Lifting “Based on Vibes”: Listening to the Body 15:44 Pilates as Functional Strength & Mobility Training 16:57 Shoulder Mobility, Fascial Connections & Performance 18:19 Breath, Nervous System & Pelvic Floor Function 19:49 Why Learning a New Breath Pattern Feels Backwards 21:27 From Bracing to Support: Re-training the Core 22:16 Why Deep Core Muscles Take Time to Connect 23:28 Strength, Longevity & Aging Well 25:27 Why Mobility Matters Long Before Pain Starts 27:51 Will Pilates Make You Weaker or Slower? 28:59 Fascia, Lengthened Strength & Intentional Movement 31:57 Soreness Culture & Why Feeling “Destroyed” Isn’t the Goal 32:50 Instructor Training: Seeing Bodies as Individuals 33:52 Overview of Core Athletica® Instructor Pathways 36:30 Why Every Coach Working With Women Needs Pelvic Floor Education 37:41 Final Thoughts for Lifters & Movement Professionals Learn the Core Athletica® Method (For Instructors, Coaches, & Movement Professionals) FREE Core Function Masterclass Learn how breath, pelvic floor, and deep core function affect strength, mobility, and longevity Core Rehab Program (For Clients & Professionals) A foundational deep core + pelvic floor program you can apply to life, lifting, and movement
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#328: Peptides Explained: Healing, Weight Loss & Hormone Support with Dr. Kela Smith
02/10/2026
#328: Peptides Explained: Healing, Weight Loss & Hormone Support with Dr. Kela Smith
Peptides are everywhere — but are they actually safe, effective, and necessary? In this episode of Core Connections, I’m joined by Dr. Kela Smith, functional medicine practitioner and founder of the Hormone Puzzle Society, to break down the truth about peptides. 00:00 Introduction to Holistic Health and Peptides 04:09 Understanding Peptides: The Basics 06:56 The Benefits of BPC 157 and Other Peptides 10:05 Injectable vs. Oral Peptides: What You Need to Know 12:43 Cycling Peptides: How and Why 15:46 Peptides for Postpartum Recovery 18:38 Peptides and Weight Loss: A Cautious Approach 21:36 Safety and Best Practices with Peptides 27:19 Understanding Peptides in Functional Medicine 31:18 Foundational Health: Nutrition and Lifestyle Choices 37:57 The Importance of Sleep and Stress Management 44:02 Environmental Toxins and Social Connections 47:36 Movement and Mindful Practices for Health 49:42 Empowerment and Resources for Healing If you’ve been curious about peptides but overwhelmed by the hype, this conversation will help you understand where they fit — and when they don’t. 👇 Resources & Links Mentioned 👇 Connect with Dr. Kela Smith Website: Podcast: Instagram: Instagram: TikTok: Fertility Book: Peptide Guide: Erica Ziel Resources: Core Rehab Program: Knocked Up Fitness® Membership: Pelvic Floor Guide:
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#327: Burnout: How Cortisol, Minerals, and Digestion Affect Weight & Energy with Monika Eva
02/03/2026
#327: Burnout: How Cortisol, Minerals, and Digestion Affect Weight & Energy with Monika Eva
If you’re eating well, exercising consistently, and still struggling with fatigue, stubborn weight, and burnout — this episode is for you. In this episode of Core Connections, Erica Ziel sits down with Monika Eva, Hormone Nutritionist, to unpack the hidden reasons women feel stuck despite doing everything “right.” We dive into cortisol dysregulation (especially low cortisol), mineral depletion, gut health, digestion, and why traditional testing often misses what’s really going on in the body. This conversation is empowering, educational, and deeply validating for women who have been told their labs are “normal” — but don’t feel normal. 04:47 Monika's Journey to Hormone Nutrition 10:34 Understanding Cortisol and Stress 17:40 Testing and Diagnosing Cortisol Levels 22:29 The Importance of Mineral Balance 22:54 The Importance of Calcium and Its Cofactors 24:51 Understanding Nutrient Absorption 26:55 Improving Gut Absorption 29:37 Identifying Gut Pathogens 32:53 The Role of Stress in Gut Health 36:14 Preparing the Body for Detoxification 39:36 Trusting Your Body and Self-Advocacy Connect with Monika Eva: Free Weight Loss & Energy Blocker Assessment https://www.monikaeva.com/whatsblockingyou Instagram: https://www.instagram.com/monikaeeva Website: https://www.monikaeva.com Digestion Resources: https://www.monikaeva.com/digestion Explore Erica’s Work: Core Rehab Program® & Instructor Training Courses Learn more at https://www.ericaziel.com
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#326 Pelvic Floor Health: 5 Myths That Could Be Holding You Back
01/27/2026
#326 Pelvic Floor Health: 5 Myths That Could Be Holding You Back
04:30 - Understand what your pelvic floor actually is 08:42 Myth Busting: Incontinence and Pelvic Floor Issues 10:28 The Kegel Controversy 15:02 The Importance of Breath in Pelvic Health 21:58 Hip Tightness and Its Connection to the Pelvic Floor 25:25 Learning a New Language: Pelvic Floor Awareness ✨ In this episode, you’ll learn: • Why incontinence is common but not normal • What the pelvic floor actually is (and how big it really is) • Why Kegels often don’t work—and can make things worse • How breath and the pelvic floor work together • The connection between hips, back pain, and pelvic floor dysfunction • Why you shouldn’t feel this work “burn” • How to create long-term change with patience and awareness Core Rehab – Step-by-step pelvic floor, breath & deep core training 👉 https://www.ericaziel.com/core-rehab Instructor Training: Core Athletica Movement Specialist & Prenatal Exercise Specialist 100% online | Open to instructors and non-instructors 👉 https://www.ericaziel.com/instructors Follow Erica on Instagram 👉 https://www.instagram.com/ericaziel
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#325: Hidden Connection Between Your Spine & Nervous System Regulation with Dr. Veronica Schiltz
01/20/2026
#325: Hidden Connection Between Your Spine & Nervous System Regulation with Dr. Veronica Schiltz
Learn how nervous system regulation impacts energy, pain, posture, stress, pregnancy, and healing. Erica Ziel interviews Dr. Veronica Schiltz on gentle, nervous system–focused chiropractic care and long-term wellness. 00:00 – Welcome & why nervous system regulation matters more than ever 03:30 – What nervous system–focused chiropractic care really means 07:45 – How chronic stress, pregnancy, and life experiences shape the nervous system 12:40 – Why gentle care is often more effective than force 17:20 – Understanding nervous system scans & what they reveal 22:30 – Posture as a reflection of nervous system health 27:15 – Why “doing everything right” still leads to exhaustion 33:10 – Survival mode vs. true regulation 40:00 – How a regulated mom impacts babies, kids, and the whole household 47:00 – Honoring the body instead of criticizing it 52:30 – Healing timelines, patience, and long-term nervous system support 56:30 – Final thoughts & where to learn more Transcript/Blog/Video: Dr. Veronica Shiltz Haven Health Chiropractic: Haven Health on IG Find a PX Doc near you: my Core Rehab Program: my Prenatal Knocked-Up Fitness program: Reach out me on IG
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#324: Cracking the Code to Infertility: A Functional Medicine Approach with Dr. Stephanie Gray
01/13/2026
#324: Cracking the Code to Infertility: A Functional Medicine Approach with Dr. Stephanie Gray
Infertility is on the rise, and it's becoming a crisis that affects more couples than ever before. In this eye-opening episode of the Core Connections podcast, I sat down with Dr. Stephanie Gray to discuss her 10-year infertility journey and the hidden factors that conventional medicine often misses. Dr. Gray, who runs a hormone replacement therapy clinic, shares her deeply personal story and professional insights in her new book, Your Fertility Blueprint. Grab a copy of her NEW book Your Fertility Blueprint: Check out Dr. Stephanie Gray's Podcast Your Longevity Blueprint: Erica's Prenatal & Postpartum Movement Program (great for preparing for pregnancy too) Reach out to Dr. Stephanie Gray:
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#323 Top Tips for Healthy Living in 2026
01/06/2026
#323 Top Tips for Healthy Living in 2026
Modern life asks a lot of women—our energy, our attention, our nervous systems. In this episode of my Core Connections Podcast, I share a high-level but deeply practical approach to building a healthier lifestyle by starting where it matters most: nervous system regulation. From movement and breath to sleep, nutrition, and detoxification, this conversation invites you to rethink health through a more nourishing, sustainable lens. visit for Core Rehab or Core Studio, plus Instructor Training Courses visit for my Knocked-Up Fitness Prenatal Program
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What 92% of Diets Miss About Lasting Weight Loss With Holly Bertone
01/14/2025
What 92% of Diets Miss About Lasting Weight Loss With Holly Bertone
I’m THRILLED to have today’s guest back on the podcast! I sat down with Holly Bertone—certified health coach, speaker, and author—to dive into the truth about lasting weight loss. This isn’t just an episode about shedding pounds; it’s about breaking free from diet culture, understanding the root causes of emotional eating, and creating sustainable habits with science, self-awareness, and empowerment. If you’ve ever felt stuck in the endless cycle of dieting, frustrated with a lack of results, or unsure how to create lasting change, this episode will inspire and equip you to rewrite your story. Holly shares her top insights into what diets miss, practical strategies for overcoming mindset blocks, and even how to reset your relationship with food. Here’s the best part: Holly knows firsthand how challenging it is to overcome the noise of diet culture. But through her own journey, personal challenges, and passion for helping others, she’s developed a framework that transforms how we think about weight loss—without the gimmicks or quick fixes. Click play to hear all of this and: (00:01:01) Holly's inspiring transition from the FBI to holistic health coaching and her mission to help women reclaim their health. (00:04:06) Discover why 92% of diets fail and how breaking the cycle of dieting can lead to lasting health. (00:06:15) Learn how shifting your mindset around food can help create sustainable health habits. (00:10:49) Holly’s personal journey with food and stress and how it shapes her approach to wellness. (00:11:38) Introducing the ROCKY framework for overcoming emotional eating and building lasting habits. (00:15:17) Simple techniques to raise awareness of food triggers and break the cycle of emotional eating. (00:17:57) How nourishing foods and self-responsibility can help stop emotional eating. (00:22:45) The truth about intermittent fasting and how to align eating with your body’s natural signals. (00:26:33) Discover how managing stress and reducing inflammation can improve your health journey. (00:30:33) How understanding and tapping into your nervous system can unlock better health. (00:34:51) Techniques for calming your nervous system and boosting mental and physical well-being. (00:36:57) Strategies for breaking free from emotional eating patterns and improving metabolic health. (00:39:08) Why patience is key to lasting health change and avoiding quick-fix results. (00:41:10) Prioritizing your health to inspire positive changes in those around you. Listen to Related Episodes: Connect With Holly Bertone: Instagram: Website: For full show notes, visit
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How to Navigate Postpartum Challenges and Anxiety with Julia Kim
12/17/2024
How to Navigate Postpartum Challenges and Anxiety with Julia Kim
The journey through pregnancy and postpartum recovery is deeply personal for me…My career is dedicated to helping prenatal and postpartum women heal their bodies and feel empowered. I KNEW the pain and dysfunction many believed were inevitable during this time didn’t have to happen—and that’s what drives me to educate and support women on this transformative journey! I had the pleasure of sitting down with , a licensed marriage and family therapist. This conversation is a must-listen for new moms, moms-to-be, or anyone supporting someone through this period of change and growth. Julia shares insightful guidance on navigating the emotional challenges of postpartum recovery, practical tools for managing anxiety, and the importance of creating a strong support system. We’ll explore how healing is about so much more than the physical—it’s also about emotional well-being and learning to prioritize yourself while embracing the joys and demands of motherhood. (Spoiler alert: You don’t have to navigate this alone!) Click play to hear all of this and: (00:00:33) The personal journey that inspired Julie to create a postpartum retreat and transform the postpartum experience for new moms. (00:03:44) The #1 struggle new moms face after childbirth and Julie’s essential advice to overcome it. (00:06:24) How proper recovery care can alleviate the physical and mental toll of postpartum—and why sleep is non-negotiable. (00:09:42) Julie’s candid experience with DMER and how she navigated mom guilt to prioritize her well-being. (00:13:31) Natural ways to ease the emotional intensity of D-MER. (00:16:20) How South Korean postpartum traditions influenced Julie’s evidence-based approach to recovery and preparation at her retreat. (00:19:48) Why preparing for postpartum during pregnancy is the game-changer most parents overlook. (00:22:42) The transformative role of pelvic floor therapy in postpartum recovery and why understanding your body is empowering. (00:24:37) The truth about movement in the first six weeks postpartum—and why it’s more crucial than ever for healing and strength. (00:28:20) What causes “pregnancy gait” for postpartum moms and how therapeutic movement can bring your body back into balance. (00:30:48) The surprising impact of smartwatches and EMFs on women's health–especially for postpartum moms. (00:34:33) How embracing innovation and staying on the cutting edge can transform your approach. (00:35:53) Learn the crucial role of partners in postpartum recovery and why building strong support systems can make all the difference. Connect with Julia Kim: 📧 for a step-by-step guide on strengthening your pelvic floor through gentle movement and breathwork so you can live pain-free. 📧 For full show notes, visit
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How to Bring Homeopathy into Your Home with Paola Brown
11/26/2024
How to Bring Homeopathy into Your Home with Paola Brown
She’s worked on creating life-changing educational tools (think: homeopathy curriculum for moms). , a passionate advocate for natural health and generational wellness, has found success with homeopathy because of one singular philosophy: true health starts in the home. Homeopathy uses highly diluted natural substances to trigger the body’s innate ability to heal itself. It focuses on treating the root cause of illness rather than suppressing symptoms. But here’s the catch: it’s not as mainstream as modern medicine, and many people don’t know where to start. This is exactly why I knew I had to bring her on the show. In this episode, Paola shares her personal journey from battling chronic autoimmune diseases to thriving with homeopathy, why empowering families with this knowledge is so vital, and how you can take simple steps to “ditch the drugs” and embrace natural healing for yourself and your loved ones. Click >>PLAY<< to hear all of this and… (00:00:29) How Paola’s battle with autoimmune disease led her to embrace homeopathy and create life-changing educational tools. (00:05:21) The first time Paola discovered homeopathy and how it transformed her approach to health. (00:08:00) Why Paola developed a homeopathy curriculum specifically designed for moms and families. (00:09:58) How teaching kids about health choices empowers them to take charge of their wellness. (00:12:09) How homeopathy is helping children make their own health choices. (00:17:54) Why getting sick is a natural and necessary part of building a stronger immune system. (00:19:44) The link between fear, emotions, and your immune system’s health. (00:21:20) A look at the history of homeopathy and how it became the first natural medicine. (00:27:45) How homeopathy fell out of favor—and why moms are bringing it back. (00:31:05) The three-step process to find the right homeopathic remedy for any situation. (00:35:34) An inside look at Paola’s family-friendly homeopathy curriculum and how it works. (00:43:46) Why homeopathy is perfect for kids and teaches them lifelong health skills. (00:45:21) Free resources and tools Paola offers to help you get started with homeopathy. (00:50:43) The small steps you can take today to “ditch the drugs” and embrace natural healing. For full show notes, visit: ericaziel.com/blog/320
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Pain, Stress, and Pregnancy: Rewiring Your System Through Acupuncture with Dr. Haley Parker
11/12/2024
Pain, Stress, and Pregnancy: Rewiring Your System Through Acupuncture with Dr. Haley Parker
Have you ever had something, someone, or even just a conversation light a FIRE in you? It's as if every nerve in your being is telling you, ‘Hey, this might be the missing piece you’ve been looking for that you need to try now—okay?’ Well, as a functional medicine practitioner, the insight and transformation that feeling can bring is pure magic. So, if you're ready to be part of a conversation that's all about pain management, reducing stress, and the beautiful way acupuncture can support your body, then you simply can’t miss this episode with Director of Clinical Operations at VUIM Clinic, Dr. Haley Parker. Click play to hear all of this and… (00:00:39) Introduction of Dr. Haley and her journey to becoming an acupuncturist. (00:03:26) How acupuncture works and its effects on the body’s healing processes. (00:06:31) How acupuncture can help retrain the brain and nervous system specifically with fear of movement. (00:10:23) The impact of modern lifestyle on health and body imbalances. (00:11:21) How stress affects digestion and overall health. (00:15:01) Dr. Haley’s perspective on smart watches and their potential impact on health. (00:20:36) The benefits of acupuncture for pregnancy and postpartum recovery. (00:26:17) Using acupuncture to address infertility and support the overall wellness of both partners in a relationship. (00:28:52) A natural alternative to botox. (00:31:21) Dr. Haley's perspective on beauty and anti-aging. (00:32:51) How acupuncture helps with pelvic floor health, incontinence, and enhancing pelvic floor function. (00:36:57) The concept of Yin and Yang in Chinese medicine. (00:39:55) How often should you be getting acupuncture treatments. (00:42:12) Teaching acupuncture practitioners and the growing field of integrative medicine. Listen to Related Episodes: 🌟 with code PODCAST10 to support your joint health, boost skin elasticity, and nourish your body with the essential nutrients it needs! For full show notes, visit
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She Aligns the Body, Starting with the Feet
10/29/2024
She Aligns the Body, Starting with the Feet
Welcome to your deep dive into body alignment. Oh yes, today, this conversation starts with the feet, but more importantly… It explores how everything in the body is integrated, working together to create stability and power. (Can you tell that I lo(ooo)ve talking about functional movement?) Joining me today is none other than , a podiatrist and movement specialist with a passion for helping people connect with their bodies. We’re talking all about how foot mechanics impact your entire body and sharing insight on one of our favorite topics...FACIA. We’re also getting into how sensory stimulation can wake up the nervous system in the feet and hands (Emily is so passionate about this that she designed her Naboso products to support this connection). Dr. Emily’s approach? It’s right up my alley—practical, insightful, and incredibly empowering. I have no doubt you're going to love this conversation as much as I did! Click play to hear all of this and: (00:02:11) Introduction to Dr. Emily's career as a functional podiatrist and human movement specialist. (00:05:48) How pregnancy and postpartum hormonal shifts affect foot posture, gait, pelvic alignment, and overall movement patterns. (00:10:00) The link between lower back pain, foot stability, and how foot-pelvic floor coordination impacts posture and movement. (00:13:40) The importance of relaxing into your body. (00:16:28) The power of tactile feedback from the feet. (00:21:55) Dr. Emily's guidance on introducing sensory feedback safely using specialized tools to awaken nerves in the feet. (00:24:30) How to improve foot arches and core stability. (00:28:12) The connection between fascia, foot function, pelvic floor, diaphragm, and movement for whole-body integration. (00:36:43) The mindset shift you need to make to develop new patterns for better physical alignment and relaxation. (00:38:50) How Naboso products stimulate the nervous system and help create new neural pathways for better movement. (00:44:13) Why Naboso technology's use of textured surfaces to enhance sensory input and brain engagement. (00:47:48) Seeing movement as a personal journey of exploration, with new insights emerging as readiness and experience grow. (00:50:54) Dr. Emily's upcoming book Sensory Sapiens, focuses on sensory movement and how it supports lifelong mobility and longevity. Resources mentioned: Connect with Dr. Emily Splichal: Dr. Emily's Instagram: Naboso's Instagram: Website: For full show notes, visit
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Back from a Break: Building the Future of Fitness Training
10/17/2024
Back from a Break: Building the Future of Fitness Training
Ready to learn what I’ve been up to, how it impacts you, and what it means for the future of fitness as I share personal insights from my podcast break? GOOD. As exciting, raw, and eye-opening as these conversations can be, I record them so you can learn from the lessons I had to teach myself—the wins, the setbacks, and everything in between. In this episode, I’m taking you behind the scenes of building instructor training programs as I reflect on the often-overlooked realities of pelvic floor health and share how I’m redefining holistic fitness education. If you’re interested in learning more about your body—whether you’re a student, pursuing personal training, or building a full-time career—this episode is packed with insights, honest reflections, and actionable takeaways to help you deepen your connection with your body and reach your goals. I hope it serves you well. Click play to hear all of this and… (00:00:47) Why I took a podcast break and how it sparked new perspectives. (00:02:58) Developing MY online and in-person instructor training courses. (00:07:12) Women interested in pursuing part-time or full-time fitness careers and the need for training beyond outdated fitness practices. (00:11:18) A simple tip you can incorporate into your movement practice to connect your brain to your body. (00:12:03) The structure of the deep core and the interconnectedness of it all. (00:12:57) The symptoms an overly tight pelvis can cause. (00:14:37) The importance of breathwork in unlocking optimal core and pelvic floor function. (00:16:12) The approach to movement that will get you deeper connections and greater results. (00:17:27) The value of in-person work to develop body awareness overtime. (00:19:06) Tactile cues, like using a soft ball, to retrain movement patterns and change biomechanics. (00:23:56) Teen athlete injuries, such as non-contact ACL tears, are preventable with better stability training. (00:25:10) The importance of slowing down to strengthen the deep core and calm the nervous system for better movement. (00:27:52) The difference between belly breathing and diaphragmatic breathing. (00:33:15) The next comprehensive instructor training program I'm creating. For full show notes, visit: Other resources mentioned in this episode: Core Rehab Program: Soft Exercise Ball: Instructor Training Courses: Grab your Free Pelvic Floor Guide for my tips on breathwork, core connection, and strengthening the pelvic floor:
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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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