As a mom, is it hard for you to find time for you without experiencing mom guilt? Do you settle for eating what you made your kids for lunch? Are you still struggling to lose those last 5 pounds of pregnancy weight? I hear you, mama! That’s why I invited Sara Haley on this episode to help keep it real with you on all things motherhood related. Sara and I are both drawn into this prenatal + postnatal exercise specialist world and work to make a healthy lifestyle sustainable for all moms out there! Though fitness continues to be a big part of Sara’s life, motherhood inspired her to expand beyond fitness and share more of her life journey and struggles. So, take some time for you mama and join in on Sara and I’s chit chat about the juggle that we call motherhood.
If there's one thing the New Year brings, its resolutions!! Because exercise is included in almost everyone’s goal for the new year, I wanted to shed some light on 12 of the training myths that I hear from my clients that will hopefully help you achieve your fitness goals in 2019.
MENTIONED IN THIS EPISODE
12 FITNESS FIBS
1. CRUNCHES ARE THE BEST WAY TO STRENGTHEN YOUR CORE
Crunches are only designed to work the surface muscles and can put undue stress on your neck, abdominal wall, hip flexors and back. I recommend replacing crunches with pelvic tilts, hip rolls and clam shells. Each of these exercises are designed to safely and effectively strengthen your deep core, heal your abdominal separation and help you achieve that...
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.
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
Here is an exercise tip that will help enhance the way that you do your squats! Squat pulses are one of my favorite exercises. Why? Because it helps to strengthen your glutes, hamstrings + deep core.
Your deep core is what my Prenatal + Postnatal Membership is centered around! Everything stems from the core. Having a strong deep core will help to improve your balance and posture while building new fascial connections and coordination throughout your body. All of this will help improve your quality of life in the way that you hold yourself.
WHAT MAKES PULSING MORE EFFECTIVE?
The benefit from pulsing is that you are constantly stimulating + engaging the muscles. This also allows for you to hold a movement longer as you are not releasing and re-engaging that connection. You can do more reps with smaller movements (like squat pulses), which fatigue your muscles in a different way than doing full-range.
Pulsing also brings a new awareness...
You guys have had to see this one coming, right!? If you haven't heard about my obsession over FASCIA, I encourage you to check out my podcast interview with David Lesondak as we dive in and talk about all things fascia.
A good place to start if you are like, "what is this word and what does it mean?" is with the first fascia episode that I released on my podcast. I want you to be able to share this obsession with me because it is FASCINATING what our bodies are capable of!
"CHANGE HAPPENS THROUGH MOVEMENT AND MOVEMENT HEALS." - JOSEPH PILATES
That is why I put together this workout for you! This workout can help wake up your fascia through rotation and simple movements. More intense does not always mean more effective when it comes to fascial strength. Remember to follow my breathing through each movement as it will add more to your workout. If you want to learn more + see more exercises, be sure to follow me on ...
It was great being able to catch up with my friend Rebecca Beckler! Since our Stott Pilates training days, she has developed her own suspension training method. A suspension trainer is an awesome tool because it is inexpensive and can be used anywhere!! As a busy mom, she talks about how she has found the balance between work and personal life along with her busy traveling schedule.
Rebecca Beckler is the creator and author of the Pilates Suspension Method. She has a bachelor’s degree in adult fitness, a certified advanced level Stott Pilates instructor, a Stott Pilates instructor trainer, a Pilates Method Alliance (PMA) certified trainer and an American Council of Exercise (ACE) certified personal trainer. Rebecca is a proud mom of two as she travels around teaching her Pilates Suspension Method.
REBECCA'S SUSPENSION EXERCISES
REBECCA'S TOP HEALTH HACKS
Drinking water helps flush out toxins, clear...
I am excited to have Annie Tinker on this episode of The Core Connections Podcast as we work together as coaches in my Prenatal + Postnatal 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
Annie likes to add a ¼ tablespoon in her coffee....
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!
The material contained within is provided for educational and informational purposes only and is not intended as medical advice. You should seek prompt medical care for any specific health issues and consult your physician before beginning a new regiment or purchasing any product(s).
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!
The material contained within is provided for educational and informational purposes only and is not intended as medical advice. You should seek prompt medical care for any specific health issues and consult your physician before beginning a new regiment or...
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 improves 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!
The material contained within is provided for educational and informational purposes only and is not intended as medical advice. You should seek prompt medical care for any specific health issues and consult your physician before beginning a new regiment or purchasing any product(s)....