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CORE CONNECTIONS | Mindful Movement

Sep 20, 2018

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 The art of mindful movement comes when you can focus your attention on the quality of the movement rather than using force.

Mindful movement begins with listening to your body. Your body will tell you when it’s ready to be pushed a little harder or ready to go a little deeper. It will also tell you when it needs a break. In today’s society, we have this “Go Hard or Go Home” mentality that pressures us to push our bodies further and quicker than we should, leaving us feeling exhausted, depleted and susceptible to injury.  

When you begin listening to your body and bringing more awareness to your movement, you will be amazed at what can happen.

When you can connect your mindful practice to your heart and body, your capabilities are endless! 

I encourage you to start approaching your movement with grace. The reason I say this is because many times we want to push our bodies past the point...

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CORE CONNECTIONS | Everything You Need To Know About Umbilical Hernias

Sep 12, 2018

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I get so many questions about umbilical hernias that I wanted to devote an entire podcast to it! If you have any more questions about umbilical hernias, feel free to reach out to me on Instagram or Facebook!


What is an Umbilical Hernia?

When the intestines or fatty tissue protrudes through the naval indicating there is a tear in the fascia of the abdominal wall. 

What can cause an Umbilical Hernia? 

An umbilical hernia can be caused by:

  • Pregnancy
  • Poor Fascial Tensegrity
  • Too Many Crunches
  • Poor Posture
  • Prolonged Constipation
  • Excessive Weight Training
  • Obesity
  • Birth:

According to John Hopkins, about 20% of babies are born with umbilical hernias with 90% of them closing naturally by the age of 5.

How do I know if I have an Umbilical Hernia?

You can check an umbilical hernia the same way you check for diastasis recti, but I recommend you have someone else do this for you because it can commonly be mistaken for diastasis recti...

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CORE CONNECTIONS | Dry Brushing + Detoxing

Sep 04, 2018

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Detoxing is so important because it helps eliminate and prevent inflammation and disease in your body. While there are many ways to detox, one effective and inexpensive way I recommend is dry brushing. Today, I am going to share with you all things dry brushing starting with why it's important and ending with how to dry brush.

What Is Your Lymphatic System And Why Is It Important?

"The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body." - livescience.com

Your lymphatic system is part of your immune system and consists of a network of vessels that branch through all parts of your body circulating important bodily fluid to defend against infection. 

What Can I Do To Improve My Lymphatic System?

  • Dry...
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CORE CONNECTIONS | Embracing Life's Journey

Aug 29, 2018

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This is a conversation that I have been wanting to have with you for a long time. Lately, I have been reminding myself about this journey of life that we are all on and how it relates to the way our mind works and how we move forward on our path. Before we get this conversation started, I want you to look back at your past as that is what has gotten you here today. I want you to be grateful for any mistakes, triumphs, overcomings and of course all the good that has all lead up to this moment. 

“We have to work on not allowing our past to hold us behind for the potential that we have now and for the future.” – Erica Ziel

When you take each day, one at a time, you will start to understand the importance that each day has to offer. One thing I like to incorporate into my daily life is reminding myself what I'm grateful for. When you take the time to feel this gratitude towards certain aspects of...

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CORE CONNECTIONS | It's Time To Part With Your Back Pain

Aug 21, 2018

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“31 million Americans have back pain at any given time.” – American Chiropractic Association

“Back pain is the single leading cause of disability worldwide and is one of the most common reasons for missed work.” – American Chiropractic Association

“80% of people will experience back pain at some point in their life,” – The University of North Carolina

These are just some of the startling statistics that we uncover in today’s episode. Odds are, you can relate to one of these statistics, but you don’t have to be a number.

You can do something to decrease and even minimize your back pain today. Whether it’s by bringing awareness to your body, improving your daily habits or adding more movement into your life. You have the power to make this change.

“Sometimes the smallest step in the right direction ends up being the biggest step of your life.”

In...

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How To Make Your Squats More Effective

Aug 17, 2018

Here is an exercise tip that will help enhance the way that you do your squats! Squat pulses are one of my favorite exercises. Why? Because it helps to strengthen your glutes, hamstrings + deep core. 

Your deep core is what my Core Rehab Program is centered around! Everything stems from the core. Having a strong deep core will help to improve your balance and posture while building new fascial connections and coordination throughout your body. All of this will help improve your quality of life in the way that you hold yourself.

What Makes Pulsing More Effective?

The benefit from pulsing is that you are constantly stimulating + engaging the muscles. This also allows for you to hold a movement longer as you are not releasing and re-engaging that connection. You can do more reps with smaller movements (like squat pulses), which fatigue your muscles in a different way than doing full-range.

Pulsing also brings a new awareness to your body that you don't...

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CORE CONNECTIONS | Hereditary vs. Choice. You Have Control Over Your Health.

Aug 07, 2018

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Today's episode comes from a recent statistic that I found on the American Holistic Health Association's website. According to the AHHA, only 20% of our health is hereditary

You hear these statements all the time, right?

"This illness runs in the family."
"I get my bad knees from my mom."
"My grandpa was overweight too."

Despite genes making up some of who we are, we can't let them define who we are. 

According to this study, we have 80% control of our health. After doing my own research and self-discovery, I believe our control over our health is upwards of 90%. That is a lot of control!! So, what do we do with it? In today's episode, I talk you through my ten tips to start taking control of your health and lifestyle. 

"Natural forces within us are the true healers of disease." -- Hippocrates

We have the power to turn on and off the expression of our genes through what we call epigenetics....

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CORE CONNECTIONS | Transforming Your Mind + Body With Carla Egurrola

Jul 31, 2018

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Today I am having a conversation with a close peer, student + friend Carla Egurrola. I loved listening to her insight on this journey of life that we are all on as it helps lead us to new insights and self-transformation from the inside, out. We bring up a word that I use all the time and that is awareness. An awareness of how your body is feeling and how your mind is feeling can put you in the right direction of your journey.

Carla Egurrola

Carla has over 20 years of experience as a fitness and wellness professional with a degree in nutrition. She has been a personal trainer, yoga + Pilates instructor and a Mindvalley Certified Trainer. She is the co-owner of her new studio, Equilibrium, which is based out of Guatemala. She does specialist fitness studios where she specializes in teaching things such as prenatal training, Core Rehab and Iso Fit.

Mentioned In Today's Podcast

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EXERCISE | Fascial Flow No Equipment Workout

Jul 27, 2018

You guys have had to seen this one coming right!? If you haven't heard about my obsession over FASCIA, I encourage you to check out my podcast interview with David Lesondak as we dive in and talk about all things fascia.

A good place to start if you are like, "what is this word and what does it mean?" is with my first fascia episode that I released on my podcast. I want you to be able to share this obsession with me because it is FASCINATING what our bodies are capable of! 

"Change happens through movement and movement heals." - Joseph Pilates

That is why I put together this workout for you! This workout can help wake up your fascia through rotation and simple movements. More intense does not always mean more effective when it comes to fascial strength. Remember to follow my breathing through each movement as it will add more to your workout. If you want to learn more + see more exercises, be sure to follow me on Instagram or like me on Facebook -- I'd...

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CORE CONNECTIONS | Why Pregnancy Is The Best Time To Start Learning About Your Core

Jul 24, 2018

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Those aches + pains DON’T have to come with pregnancy. You have much more control of what is going on with your body during pregnancy than you may realize. Learning about how to strengthen and engage your deep core, with the help of baby, can impact how you feel while you are pregnant, giving birth and recovery postpartum. I teach all of this in my prenatal membership to help you feel your best during pregnancy.

If you are a fitness professional check out my Pre/Postnatal Exercise Specialist Course! I created it because I've seen over my 15 years of training that this information needs to be taught to anyone who trains women (not just prenatal). It's a must add to your book of knowledge.

Did I mention that during you also have incredible superpowers? Taking advantage of these superpowers as they have the potential to help make your core stronger, push baby out faster with minimal to no tearing, and...

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