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How To Make Your Squats More Effective

Aug 17, 2018

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 Core Rehab Program 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 to your body that you don't...

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EXERCISE | Fascial Flow No Equipment Workout

Jul 27, 2018

You guys have had to seen 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 my 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 Instagram or like me on Facebook -- I'd...

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CORE CONNECTIONS | Pilates Suspension Training With Rebecca Beckler

Jul 17, 2018

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

1. Water 

Drinking water helps flush out toxins, clear up your skin and keep you full...

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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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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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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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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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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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Foam Rolling Release for Low Back Pain

Oct 06, 2016

 Foam Rolling Glute Release

Tired of that annoying low back pain? Say 'bye-bye' with this simple and extremely effective foam rolling glute release exercise. {be sure to sign up at the bottom for some of my tips for improving your posture and core strength starting today!}

I absolutely LOVE foam rolling!

Plus the benefits of including foam rolling release exercises can be incredible. Every single one of my clients has seen tremendous benefit by learning simple foam rolling release exercises.

If you find this one provides a bit of relief in your low back and/or sacral area in even just after spending 30 to 60 seconds releasing then it's one that I recommend you do on a daily basis. Some simple tips for making this foam rolling release most effective:

  1. Engage your deep core muscles
  2. Lengthen tall through the top of your head
  3. Move s-l-o-w-l-y
  4. Breathe deep + slow
  5. Relax those tense shoulders and hip!

My favorite foam roller is by Trigger Point and you can find it...

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