Begin Your Core Rehab Journey Today!

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...

Continue Reading...

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

Aug 07, 2018

This 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 this 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. Epigenetics is, "the study of cellular and...

Continue Reading...

CORE CONNECTIONS | Transforming Your Mind + Body With Carla Egurrola

Jul 31, 2018

In this episode, 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 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 This Episode

Continue Reading...

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...

Continue Reading...

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

Jul 24, 2018

Those aches + pains DON’T have to come with pregnancy. You have much more control over 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 your baby out faster with minimal to no tearing, and recovery postpartum easier.

Feel...

Continue Reading...

CORE CONNECTIONS | Pilates Suspension Training With Rebecca Beckler

Jul 17, 2018

It was great being able to catch up with my friend Rebecca Beckler! Since our Stott Pilates training days, she has developed her own suspension training method. A suspension trainer is an awesome tool because it is inexpensive and can be used anywhere!! As a busy mom, she talks about how she has found the balance between work and personal life along with her busy traveling schedule.

Rebecca Beckler is the creator and author of the Pilates Suspension Method. She has a bachelor’s degree in adult fitness, a certified advanced level Stott Pilates instructor, a Stott Pilates instructor trainer, a Pilates Method Alliance (PMA) certified trainer and an American Council of Exercise (ACE) certified personal trainer. Rebecca is a proud mom of two as she travels around teaching her Pilates Suspension Method.

Rebecca's Suspension Exercises

Rebecca's Top Health Hacks

1. Water 

Drinking water helps flush out toxins, clear up your skin and keep you full...

Continue Reading...

CORE CONNECTIONS | Kids Nutrition, Health & Development

Jul 11, 2018

This episode is all about bringing awareness around the importance of kids nutrition. I encourage you to be open-minded as bring up topics that I feel don't get talked about enough (many I'd like to dive into deeper in the future). We all want the best for our children, and bringing awareness of how that plays out nutritionally is extremely important. 

Knowledge is power - take away what you can implement in your life and start helping your kids live a healthier life today.

Kids Who Are Fed Healthy Foods, Grow Up Loving Healthy Foods. 

I take you through how your nutrition before getting pregnant, during pregnancy, while breastfeeding and so on can dramatically impact the way your children feel, behave and their health. In today's society, we have become too comfortable with relying on processed foods to feed ourselves and our family's. 

It is never too late to start implementing healthier habits because it can make a huge impact both NOW and for our...

Continue Reading...

CORE CONNECTIONS | Phasing Through Life With Deanne Ziadie

Jul 03, 2018

The time got away from Didi and I’s conversation about how the cycles of the moon can relate to your cycle. Energies flow from all around us, we need to pay attention to which ones are telling us something. Because there is a power in finding your flow and which energy your body creates.

"We can all heal together." - Deanne Ziadie

Didi has such an appreciation for life and all it has to offer. She pays attention to the energies around her and how it relates to the moon, the seasons and the elements around us. This can help decrease the stress that our bodies sometimes get overwhelmed with. Your life is constantly changing as you are advancing, growing and evolving constantly; awareness can serve as our guide as we continue to understand our purpose and what we want or need out of life. Deanne Ziadie is the creator of Divine Friends Sisterhood Community, the Moon Cycle Journaling course, the new online New Moon Intention Sisterhood Circle, author of children’s...

Continue Reading...

CORE CONNECTIONS | David Lesondak, Fascia: What It Is and Why It Matters

Jun 26, 2018

This is the conversation we have all been waiting for (or maybe just me, ha!) David Lesondak and I's shared obsession is… can you guess it… FASCIA!! Join us as we talk about many topics regarding the human body and how they all connect back to the fascia.David Lesondak, BCSI, ATSI, FFT, FST, VMT is a member of the Allied Health Professional Staff in the Department of Family and Community Medicine at University of Pittsburgh Medical Center. He is a Structural Integrator and Fascia Specialist at UPMC’s Center for Integrative Medicine; and specializes in chronic pain, pre-and post-surgical issues, physical performance enhancement, and treatment for those suffering from cancer. Since 2010 David has been the chief video documentarian for the University of Ulm’s Fascia Summer School. He lectures and teaches internationally.

Watch Our Conversation Below!!

Mentioned In This Episode

Continue Reading...

CORE CONNECTIONS | Mid-Back Makes You Stronger

Jun 19, 2018

Self-confidence shows in the way you hold yourself. And where do you hold yourself? It all starts with your mid-back! Your mid-back plays a vital role in how you hold your body and yourself. Visualizing the lengthening through your spine and the strength that your mid-back carries will ultimately help in the way your self-confidence is seen through the world.

Once you learn how to properly use your mid-back, it can improve the way your neck, back and core feel! Within this episode, I talk about the power that your mid-back has on your body and talk you through some exercises to help you start feeling those connections + firing those muscles! 

Watch This Episode Below!!

Roll Up's | 10:30

Chest Stretch With Exercise Band | 15:33

Pull Down's | 20:13

Episode Quotes

Important Pieces From This Episode

Erica: I want to dive in and talk about how your mid-back is important for your overall health and wellness of your body. Specifically, as it relates to how...

Continue Reading...
Close

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.