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CORE CONNECTIONS | Postpartum Questions Answered!

Oct 18, 2018

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, recover and adjust...

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CORE CONNECTIONS | Mindful Movement

Sep 20, 2018


 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...

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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 | 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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CORE CONNECTIONS | Connecting Through Your Core With Jen Chesnut

May 08, 2018

This conversation with Jen Chesnut will make you rethink the way you train your body. As an athletic trainer, Jen takes us through why modifying is important and how muscling through the motion can damage your core. Jen is a moderator of my Core Rehab Program and wants all moms to know that suffering from incontinence, pelvic floor dysfunction, aches and pains don't have to come after having a baby!

"Great things do not become great overnight. Small things become great with daily consistency."

I love that Jen and I are completely on the same page when it comes to modifying movements for clients to feel optimal for their body. Throughout her 19 years in the fitness industry, she has seen through a variety of clients what the power of the core can do.

Incontinence is something that can be prevented whether you have had a baby or lift heavily. These fascial connections throughout your body have the power to make you feel stronger and more confident. Listen...

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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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Core Rehab Q + A

Jan 05, 2017

In this video, I go over some common Q & A's about my Core Rehab Program and a bit about my 'why' behind creating the program.  

Click here for all the details about The Core Rehab Program

 

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