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CORE CONNECTIONS | Let Me Tell You How I Got Here

Apr 05, 2018

My Mission Is To Help Improve Your Quality of Life

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! 

In this episode, 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 must believe in YOU even if you don’t believe it wholeheartedly yet, you must start where you’re at today. Don’t say, “Oh, I’m going to start on Monday or I’m going to start next...

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LUNGES | Lift Your Booty!!

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!

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INFLAMMATION | Decreasing Your Puffiness

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!!  

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

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! 

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

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.

Watch as 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!

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FASCIA | The Important Role It Plays In YOUR Health

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!


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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

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ERICA'S KITCHEN | Winter Warm Bone Broth Soup

Jan 22, 2018

Winter Warm Bone Broth Soup


  • ¼ cup of diced garlic
  • 2 tbsp. grass fed butter
  • 2 tbsp. of your favorite salsa
  • ½ cup dry organic split peas
  • 1 package of your favorite spiraled veggies
    • Recommend zucchini or butternut squash
  • 2 containers of organic chicken bone broth

Key Notes:

  • The longer your salsa simmers, the hotter it gets so keep that in mind when adding it to your soup.
  • Garlic is great for your immune system so don’t skimp on the garlic!
  • I recommend Harissa Salsa from Trader Joes – it has just the perfect amount of spice.
  • I recommend using bone broth because it not only supports your immune system but is also SO good for your gut!  Bone broth contains healing compounds such as collage that heals your gut lining and reduces intestinal inflammation. 
    • A substitution for bone broth is regular chicken broth
  • You can use any flavor of bone broth (chicken, turkey, beef) I use the chicken bone broth in this recipe because I really...
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Why It's Important to Learn How to Properly Strengthen Your Core: Prevention and Healing

Jan 05, 2018

Tune in as I talk about why it's important to learn how to properly strengthen your core: both about prevention and also healing your core. Plus answer several questions too!

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