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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...

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CORE CONNECTIONS | Finding Perspective With Jaime Fleres

Jun 12, 2018

Jaime Fleres comes on The Core Connections Podcast to talk us through the power of writing and the importance of writing your birth story with the help of her book 'Birth Your Story: Writing About Your Birth Matters'. Not just for new mamas either! You could be a mother, father or partner and participate in writing your own birth story; it is for anyone who has experienced birth no matter how short or long it has been since its happened.

The perception of your story is always changing and it is never too late to start reflecting on your story. It doesn’t matter if you can write or not; what matters is that you have a story to tell… and it’s yours to tell.

Born and raised in the San Francisco Bay Area, Jaime Fleres (Mizejewski) has been writing to process, heal and honor her life experiences since she was an early teen. She received her bachelor’s degree in Women’s Studies and English (Summa Cum Laude) and her master’s degree in the Teaching...

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CORE CONNECTIONS | This So Called Balance Of Life...

Jun 08, 2018

As a business owner, mom, wife, trainer (and the list goes on!) I understand the go, go, go lifestyle. It is easy to get caught up in the hustle and bustle of your own life, so much so that you forget to give every aspect in your life the attention that it deserves. In this episode of The Core Connections Podcast, I am going to give you ten of my tips to help balance your life.

1. Priorities

What are your priorities in life? Where are you in life? This helps shape what priorities you need to focus on today, to get you where you need to be tomorrow. Take it as it comes.

2. Disconnect

While technology is amazing, it also comes with a price! Take time from your day to disconnect from your devices and give your mind a break.

3. Make Time Each Week For You

Pick up a book, focus on your breath, go out for a walk. Whatever you need to do that focuses on balancing your overall mindset, take the time to do that. Because if you aren’t putting your best foot forward, it is benefiting...

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CORE CONNECTIONS | Your Hips Don't Lie

Jun 05, 2018

Tune in as I talk about how your hips and pelvis to help get rid of what you thought was unrelated pain! That’s right, the pain you are feeling in your low back, neck or even your feet could be related to the way your pelvis is tilted, hips are aligned, those squats you are doing or should be doing and more. Shakira said it first, your hips don't lie!!

Mentioned In This Episode

Episode Quotes

Important Pieces From This Episode

Erica: I am excited to dive in and talk about hips, glutes knees, legs, alignment, squatting and how all of that relates to the alignment of your pelvis and hips. Your hips have a great purpose and it is important that we understand what that purpose is.

You know I love to talk about your core, right? Your pelvis is the base of your core. Your pelvis is connected by fascia. The way we walk, sit, stand and move through can all lead to imbalances in the body.

That is why I...

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CORE CONNECTIONS | Bye, Bye Body Bloat

Jun 01, 2018

I share some simple tips and basic knowledge on how to minimize inflammation in your body and how inflammation is affecting the way your body functions.

Join me and thousands of others in the FREE beginner online series that will help you get started on your path to better health!

Mentioned In This Episode

Episode Quotes

Important Pieces From This Episode

Erica: Inflammation plays a big role in how your body functions, so I challenge you to think of your body as a whole. This is something that I address in my Core Rehab Program, specifically when we talk about bloating of the belly. At the root of it, a lot of diseases is caused by inflammation, and inflammation is caused by the bad foods that we eat and stress. We can eat the healthiest that we can, but if we are stressed on so high for so long, it can affect the way the body processes as it is in a fight or flight state all the time.

The gut is a big factor when talking...

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CORE CONNECTIONS | Choose To Be Grateful With Angela Mader

May 29, 2018

Angela shares her story about the power of overcoming. She tells us how it is important to get the right mindset and that starts by knowing that you can do it.

“My passion was helping other people, but my comfort was being fit.” 

We go into detail about how your body holds onto life trauma through your fascia. You need to listen to your body and wait for it to tell you that it’s ready, otherwise you are only hurting yourself.

Fitlosophy's founder, Angela Mader, created the fitbook™ and subsequent line of products and programs, to promote embracing a healthy lifestyle and taking a positive approach to reaching goals. What was once her own personal battle has evolved into her passion for positively influencing the lives of others. Born and raised in Colorado, Angela is a graduate of CU-Boulder, holds an MBA from UC-Irvine, and has certifications in personal training and fitness nutrition. Angela is a self-proclaimed goal guru, motivational speaker and...

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CORE CONNECTIONS | Get Your Gut Moving With These Hacks

May 25, 2018

Do you ever have that gut feeling? Not your intuition, but the one where you feel backed up, bloated and your stomach aches? You don't have to live like that!! Gut function is so important for the overall health of your body. There is a big correlation between your gut function and your brain function. And I can't skip a podcast without talking about fascia! Yes, that's right!! There is even fascia in your gut that effects the way your body feels. If you have a sluggish gut, try introducing some of these healthy tips to your gut and see how it feels. Remember to always listen to your body, what is it telling you? 

Take a listen or a look at my top ten hacks for getting a better gut! 

1. Hydration 

Hydration is key for optimal gut function. Over half of our body is made up of water!! If you are dehydrated, your gut isn't hydrated enough to keep things moving.

2. Green Juice

Try to start incorporating green juices into your daily routine! They are great...

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CORE CONNECTIONS | How Over Exercising Is Over Working Your Body With Annie Tinker

May 22, 2018

I am excited to have Annie Tinker on this episode of The Core Connections Podcast as we work together as coaches in my Knocked-Up Fitness Pregnancy Membership. We share our experiences with over exercising and how that affected our bodies. We also dive into how nutrition can change the way you feel as she lets us in on a few of her health hacks.Annie Tinker is a certified Knocked-Up Fitness Prenatal and Postnatal Exercise Specialist, Core Exercise Specialist and a birth doula. Annie was a personal trainer before she got into prenatal training. She had noticed a lack of options when both of her sisters became pregnant, so that is what spurred her initial interest in becoming a prenatal exercise specialist. Since then, Annie has joined us on our Knocked-Up Fitness team as a prenatal coach for our membership as she had her first baby this past November.

Annie's Healthy Hacks

1. Turmeric

Annie likes to add a ¼ tablespoon in her coffee....

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CORE CONNECTIONS | Getting To The Core Of It

May 18, 2018

“That just comes with having a baby.”
“You are going to have to live with peeing your pants.”
“There is nothing you can do about it.”
YES, there is something you can do about it!!

In this episode, I talk with you about how you can heal your core, pelvic floor and diastasis recti.

+ I’m excited to announce that my Core Rehab Program is now open FOR GOOD! You get lifetime access to this program that is designed to educate while also improving balance throughout your body, core strength and overall full body strength. You could see an increase in coordination and fascial connections while healing + preventing incontinence, pelvic floor dysfunction, back pain, knee pain, diastasis recti and so much more!

Through Core Nutrition, you will work on improving your gut health to decrease inflammation, bloating, sickness, pain + brain fog. By listening to your body and feeding it healthy, nutritious and delicious foods free of gluten and...

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CORE CONNECTIONS | Myths About Ab Training

May 15, 2018

Is it time for you to break up with your current ab training? It may just be, and you aren't the only one!! I had to go through this break up too as I was originally taught this way in my early years of teaching. BUT I challenge you to learn something NEW.

 Just because it’s how everyone has always been taught doesn’t make it right – or the optimal way of strengthening and engaging your core. 

After doing research, working with many clients, students, plus my personal experience – I quickly began seeing how drawing your belly towards your spine was affecting my clients as they were not effectively engaging their deep core and put unnecessary stress on their pelvic floor and can restrict your breathing. I found much better results when I encouraged my clients to lightly zip up from the base of their pelvis (yes this includes your pelvic floor).

If the entire deep core is not engaging effectively while lengthening...

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