Begin Your Core Rehab Journey Today!

CORE CONNECTIONS | Pelvic Floor + More with Solange Ross

core connections Apr 09, 2018

Subscribe To My Podcast On iTunes HERE!

Episode Summary 

In today’s episode, I talk with the amazing Solange Ross! She is a Women’s Health Physical Therapist trained in evaluating pelvic floor muscles. She works with women in all stages of their life to help educate them on how the pelvic floor fits into movement and exercise through their daily lives. 

One of the topics we talk about today is body awareness. Since everyone’s body is different, developing your body awareness becomes increasingly important. If you can teach your mind to recognize what your body is doing, it is a complete game changer! We also dive into topics that affect women everyday: back pain, abdominal issues, nutrition, movement and SO much more! 

Solange Ross

Solange Ross is a women's health physical therapist trained in evaluation of the pelvic floor muscles. Solange works with women prenatally to prepare for birth, postpartum to heal, and in all stages of life to...

Continue Reading...

CORE CONNECTIONS | My Top 10 Nutrition Hacks

core connections Apr 05, 2018

Subscribe To My Podcast On iTunes HERE!

1. Celery Juice

Juice your celery juice with my favorite juicer the Hurom HP Slow Juicer (super easy to use and clean!).

2. Bone Broth

Kettle and Fire is one of my favorites! 

3. Grass Fed Butter

4. Bulletproof Coffee: bulletproof coffee beans, Brain Octane, Grass Fed Butter, Collagen.  Fresh brew the coffee, then blend with butter and brain octane for 60 seconds (I use a handheld blender) then add collagen and mix briefly. Enjoy!

5. Avocados

6. Supplements (my daily routine always consists of adrenal and thyroid supplemental support, Vitamin C, Vitamin D, and Methylated Vitamin B12 Click here for link to recommended supplements). 

Always consult with your physician before taking any supplements.

7. Kombucha - great for keeping your digestion moving and grooving! You can make your own, here's a great resource, or find at most grocery stores.

8. Camomile Tea - drink about 30 minutes before heading too bed! I enjoy ...

Continue Reading...

CORE CONNECTIONS | Let Me Tell You How I Got Here

core connections Apr 05, 2018

My Mission Is To Help Improve Your Quality of Life

Subscribe To My Podcast On iTunes HERE!

Episode Summary 

The title of my Podcast, ‘Core Connections’ comes from the fact that our core is the center of everything… It is our digestive system, our heart, our organs, muscles and fascia and it is all connected! A strong core is essential to feeling good not only physically, but mentally and emotionally too! 

Today, I let you into my personal world and give you a glimpse of my journey over the past 15 years including my successes, struggles and the valuable lessons that I have learned, sometimes the hard way.   

You Have To Keep Going Forward, You Have To Believe In You

When it comes to your personal life and professional life, it is all the same… You have to believe in YOU even if you don’t believe it wholeheartedly yet, you have to start where you’re at today. Don’t say, “Oh, I’m going to start on...

Continue Reading...

LUNGES | Lift Your Booty!!

exercise Mar 29, 2018

A full body movement that hurts so good and will burn your buns tomorrow! 

Lunges are a great exercise to incorporate into your workouts in order to strengthen your legs + booty. It doesn't matter how low you go, just make sure that you are feeling all the right connections in your legs and through your core - if you are not connected, shorten your range of motion!
Make sure to watch this video to pick up on my important tip to make it burn more AND be more effective for YOUR body!

Continue Reading...

INFLAMMATION | Decreasing Your Puffiness

gut health Mar 19, 2018

Have you ever suffered from feeling bloated, run down, in-pain or simply just puffy?  

If you said, YES, I have been there too! I have done some extensive research on what causes inflammation in the body and I have been amazed at what I found...

High levels of inflammation in the body can cause pain, bloating and can be the cause of so much disease in the body.

Listen to the video below for my easy tips on how to decrease inflammation in your body and get it on its way back to optimal functionality!!  

Continue Reading...


gut health recipes Mar 07, 2018

I am sure that I am not the first to tell you that you need to drink lots of water throughout the day, and it's true! Hydrating your body is so important when looking at it from the inside out. But in today's video, I want to bring awareness to other ways that you can keep your body hydrated through our hydration ABC's...

A | A LOT of water

B | Bone Broth

C | Chia Seeds / Celery JuiceCollagen

Check out my Facebook live below to learn more about why these ABC's play such a vital role in not only hydration, but to your digestive system system as a whole. 

Now that you know your ABC's, take a look at my two chia seed pudding recipes below to boost your energy and keep you hydrated! 

Mixing in the blueberries adds a natural sweetener so you don't have to add more maple syrup than you need to!


  • 1 Banana 
  • 1 ½ Cup of Coconut Milk 
  • ½ tsp Vanilla Extract 
  • 2 tbsp Organic Maple Syrup 
  • ½ cup...
Continue Reading...

FITNESS FIBS | Why Drawing your Belly to your Spine is Not Effective

exercise movement Mar 01, 2018

Avoid sucking your belly towards your spine when engaging your core as this actually does not effectively engage your deep core + it can put unnecessary stress on your pelvic floor (yes for men too, this matters) and restriction of breath.

I use to be taught to bring my belly to spine, but after doing research and seeing how it was effecting my clients I was able to find much better results when I encouraged my clients to zip up from the pelvic floor.

If the entire deep core is not engaging effectively while lengthening then we encourage the shortening of fascia - completely the opposite of what we need to do. 

Watch the video below, try it with me and start changing the way that you engage your deep core! 

Continue Reading...

PAIN | Why The Pain You Feel Isn't The Source Of That Pain

movement Feb 21, 2018

Do you ever wonder why a painful spot won't go away the more + more you stretch it, roll it out or strengthen it?? It could be because the spot you are feeling isn't the spot that is causing the pain.

In today's video I highlight where you should start to heal your pain in your low back, knees and even your feet! 

+ it could be in a spot that you weren't expecting! 

Watch my video below for my tips on how to deal with YOUR pain and I will see you next time!

Continue Reading...

FASCIA | The Important Role It Plays In YOUR Health

exercise movement Feb 14, 2018

Throughout my years in the fitness industry, I have read more research on fascia than I have read children's books! The research on fascia is amazing as it shows how fascia has a big part to do with the functioning of our body's movement.

So what is FASCIA??

Fascia is the soft, connective tissue that runs all throughout your body including your organs and your abdominal wall. It plays a role in muscle function, prevention of injury and improve energy! But it is so much more than a physical piece as it takes part in how we feel emotionally. 

Listen to my video more to understand the role fascia is playing in your health and to understand my love of fascia!


Continue Reading...


exercise Feb 07, 2018

Kneeling side reaches are one of my all time favorite exercises to do no matter where you are at in your life! It is a great exercise to focus on strengthening your hips and core.

Give them a try in your next workout!

To learn more about my programs visit my website

Continue Reading...

50% Complete

Two Step

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