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Say Goodbye To New Year's Resolutions + Hello To Lifelong Resolutions

As you enter the new year, I hope you look back at 2018 with a smile. A symbolic remembrance of everything you’ve experienced, learned and overcome. We’ve been through a lot together this year… beginning with the release of my Core Nutrition program, coming out with this podcast and ending with the merging of my Core Rehab Program and Prenatal Membership to bring together a community of women in all stages of motherhood. So, as we are entering this new chapter, I encourage you to always put one foot in front of the other. Do so with the courage, strength and perseverance that empowers the dreamer inside of you. I am honored to be on this journey with you, and I can’t wait to see what you accomplish.

Introducing the NEWLY combined Prenatal + Postnatal Membership

Fusing the Knocked-Up Fitness® Prenatal Program + The Core Rehab Postpartum and Beyond Program into ONE membership for all stages of motherhood!

MENTIONED IN THIS EPISODE

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The Power Of Rotational Movement

I WANT YOU TO MOVE BETTER, SMARTER + STRONGER

And that starts with bringing awareness to your daily movement! Rotation is a topic that can get pushed under the rug because you're afraid of it. In this episode, you're going to shake out that rug because you can't be afraid to MOVE! Rotation affects you more than you may think… while you’re walking or turning around to your little one in the car, rotation will find its way into your daily life. And you know I can’t get through an episode without talking about fascia! Tune in to learn the importance of recognizing your daily rotation and how to do it effectively to help benefit your body function.

ROTATION TUTORIAL

If you find me not looking at the camera, that was because I was doing an Instagram Live! Be sure to follow me for more educational information, inspiration and a sneak peek into my daily life!

MENTIONED IN THIS EPISODE

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How To Enjoy The Stuffing Without Becoming Stuffed

1. TASTE EVERYTHING. EAT NOTHING.

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!)

2. DON'T BINGE

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.

3. ENJOY YOUR FOOD

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

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Collagen: Your Natural Anti-Aging Solution

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!

WHAT IS COLLAGEN?

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! 

HOW CAN I ADD COLLAGEN INTO MY DIET?

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

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How To Choose You Without Feeling Guilty With Amy Smith

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.

MEET AMY

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

MOM GUILT + DEALING WITH NEGATIVITY

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...

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Postpartum Questions Answered!

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,...

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Creating Balance + Space Through Your Body

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 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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Total Body Wellness With Lane Kennedy

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. 

MEET LANE

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. 

HEMP OIL

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

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Mindful Movement

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 because we...

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Everything You Need To Know About Umbilical Hernias

I get so many questions about umbilical hernias that I wanted to devote an entire podcast episode 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...

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