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CORE CONNECTIONS | How To Enjoy The Stuffing Without Becoming Stuffed

Nov 15, 2018


Now don't take this literally... but try everything and then only eat the things you absolutely love. Except maybe the gluten If you currently are gluten-free, keep in mind that eating gluten even at just one meal can take months to completely get out of your body. I always recommend bringing a gluten-free option for everyone to enjoy!

Thanksgiving Trick: Don't tell anyone that it is a gluten-free dish and see if they notice! They might find that they like the gluten-free option better! #sneakysneakymama (DM me on Instagram and let me know if it worked!)


It's never worth it and it makes you feel like a cornucopia! Eat until you are no longer hungry and stop before you are full. One of the best things about holiday meals are the leftovers so don't over do it in one meal - save plenty for leftovers for the family to enjoy for the next couple of days.


Meaning chew your food s l o w l y...

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CORE CONNECTIONS | Collagen: Your Natural Anti-Aging Solution

Nov 07, 2018

The topic of collagen has been buzzing around, especially in the anti-aging world. I wanted to answer a lot of your questions and separate truth from fiction when it comes to collagen + your body!


Collagen is the protein that forms the connective tissue throughout your body (a.k.a. FASCIA).

Our bodies naturally produce collagen, but as we enter our late 20s and early 30s, the natural collagen production begins to slow and eventually decline. This is when visible signs of aging come to the surface such as fine lines and wrinkles.  

As we age, it becomes increasingly important to replenish the collagen in our bodies because collagen can help strengthen our bones, fights away signs of aging and builds better fascia that acts as a web around and through our muscles and organs, can even help keep our bones strong and much more! 


Collagen is naturally found in many foods and can easily be incorporated...

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CORE CONNECTIONS | How To Choose You Without Feeling Guilty With Amy Smith

Nov 01, 2018

Amy Smith is the creator of Joy Junkie and it is her mission to empower women to help to find their voice. There are ways to express how you feel without being engulfed with guilt, fear or blame.

MANTRA | I am responsible for my intention, not my reception.

Amy’s mantra gets discussed in our conversation and I want you to take the time to see how hers relates to your life and what mantra you could create for yourself.

Amy Smith is a certified confidence coach, masterful speaker and personal empowerment expert. She is the founder of and helps individuals find personal empowerment and self-love.


Mom guilt is real but doesn’t have to be. Amy wants you to give yourself permission to take time to heal your body as a new mom. Change your perception of the word guilt as it is a word reserved for when you did something wrong according to you. It doesn’t need to be used when you are doing what’s best for...

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CORE CONNECTIONS | Postpartum Questions Answered!

Oct 18, 2018

The first weeks postpartum are extremely magical and challenging all at the same time. I know how hard it can be to navigate your way through this stage with the hormones, body changes and sleep deprivation. Over the past 15 years of working with postpartum clients and going through this 3 times myself, I wanted to share with you some of my tips that can help ease you into this new stage of your life!

1. ENJOY the bonding time with your baby! 

Even in the midst of all the chaos, sleep deprivation, body changes and the fog of hormones, enjoy the moments with your new bundle of joy.

2. Ask for HELP!

There is absolutely nothing wrong with asking for help! In fact, I recommend setting this up ahead of time with a friend, family member or even hiring yourself a housekeeper to help clean your house as this can help minimize your stress level and allow you to enjoy bonding time with baby. It also gives you more time to rest, recover and adjust...

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CORE CONNECTIONS | Creating Balance + Space Through Your Body

Oct 04, 2018

Creating space and balance in your body can play a big role in how you feel - physically, mentally and emotionally. As we age, there tends to be a rounding of the spine and a loss of fluidity between our joints. 

When you can create space in your body and improve the amount + function of your fascia, you could see a huge improvement in how you feel or better yet - PREVENT.

Many women who have followed my programs see drastic improvements in their back pain, neck pain and hip pain in a very short period of time. As you begin to create these new habits, you can feel the activation in your body, feel the connection in your deep core and be able to see the results of your hard work that will benefit you for a lifetime.

How Do I Start Creating Space In My Body?

One of the first places to start is with your posture. How you sit during your day, carry your children and simply stand affect the alignment of your spine and bones. Here are three things I challenge you to do...

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CORE CONNECTIONS | Total Body Wellness With Lane Kennedy

Sep 25, 2018

Lane Kennedy reveals to us the power women have within their bodies if they listen. Her passion to empower, transform and support other women is what drives our conversation. Lane speaks so her story can be heard. She shares so that other women know they are not alone. And Lane cares because she believes that you have the power to change this world. 

Lane Kennedy has over 20 years of experience mastering and acquiring knowledge that is required to live in today’s overstressed tech’d world. She has a wealth of intelligence and passion for helping others find bio, individualized wellness. She has become an advocate for anyone struggling or stressed looking for revolutionary solutions. Lane works with clients on real alternatives to conventional medicine, including deep mindfulness meditation practice. She is also a Bulletproof coach. 

I was so excited to have Lane come on to talk about her experience with hemp oil and how she uses it in her...

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CORE CONNECTIONS | Mindful Movement

Sep 20, 2018

 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 of where it is comfortable going...

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CORE CONNECTIONS | Everything You Need To Know About Umbilical Hernias

Sep 12, 2018

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 (abdominal separation).

Is surgery my...

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CORE CONNECTIONS | Dry Brushing + Detoxing

Sep 04, 2018

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. In this episode, 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." -

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 Brushing 
  • Sweating + Stay...
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CORE CONNECTIONS | Embracing Life's Journey

Aug 29, 2018

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 your life, you will begin to find a greater...

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