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The Power Of Rotational Movement

I WANT YOU TO MOVE BETTER, SMARTER + STRONGER

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.

ROTATION TUTORIAL

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

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Postpartum Questions Answered!

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,...

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It's Time To Part With Your Back Pain

“31 million Americans have back pain at any given time.” – American Chiropractic Association

“Back pain is the single leading cause of disability worldwide and is one of the most common reasons for missed work.” – American Chiropractic Association

“80% of people will experience back pain at some point in their life,” – The University of North Carolina

These are just some of the startling statistics that we uncover in this episode. Odds are, you can relate to one of these statistics, but you don’t have to be a number.

You can do something to decrease and even minimize your back pain today. Whether it’s by bringing awareness to your body, improving your daily habits or adding more movement into your life. You have the power to make this change.

SOMETIMES THE SMALLEST STEP IN THE RIGHT DIRECTION ENDS UP BEING THE BIGGEST STEP OF YOUR LIFE.

In this episode, I let you in on how you can work to decrease your...

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Why Pregnancy Is The Best Time To Start Learning About Your Core

Those aches + pains DON’T have to come with pregnancy. You have much more control over what is going on with your body during pregnancy than you may realize. Learning about how to strengthen and engage your deep core, with the help of baby, can impact how you feel while you are pregnant, giving birth and recovery postpartum. I teach all of this in my Prenatal + Postnatal Membership to help you feel your best during pregnancy.

Did I mention that during you also have incredible superpowers? Taking advantage of these superpowers as they have the potential to help make your core stronger, push your baby out faster with minimal to no tearing, and recovery postpartum easier.

FEEL EMPOWERED DURING YOUR PREGNANCY!

If you are a fitness professional check out my Pre/Postnatal Exercise Specialist Course! I created it because I've seen over my 15 years of training that this information needs to be taught to anyone who trains women (not just...

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Mid-Back Makes You Stronger

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 THE EPISODE BELOW

Roll Up's | 10:30

Chest Stretch With Exercise Band | 15:33

Pull Down's | 20:13

EPISODE QUOTES

TRANSCRIPT

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 your neck and...

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Your Hips Don't Lie

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

TRANSCRIPT

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 always like to start by looking at...

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Getting To The Core Of It

“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.

Watch This Podcast Episode Below!! 

MENTIONED IN THIS EPISODE

EPISODE QUOTES

TRANSCRIPT

Erica: Have you ever been in a workout class and saw one woman say to another, “I can’t do that movement because it doesn’t feel good,” or, “I might pee my pants if I jump rope right now.” And then the other women replies, “Oh that’s normal, that’s what comes with having a baby.” I am here to tell you that that doesn’t have to be the norm. It’s not okay to have your body feeling incapable or having this mindset that it is something...

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Myths About Ab Training

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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Connecting Through Your Core With Jen Chesnut

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...

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6 Diastasis Recti Questions Answered

I am excited to open conversation about diastasis recti because I get a ton of questions regarding this subject. Because there is mixed information out there, this topic can be controversial at times, but I am here to help clear some of that up. In this episode of The Core Connections Podcast, I answer 6 of the most common questions I get regarding diastasis recti. 

6 DIASTASIS RECTI QUESTIONS

1. WHAT IS DIASTASIS RECTI?

It is the separating or spreading of the linea alba, the midline that runs down your abdomen. If you can visualize the six-pack muscles, it is the space between those six-pack muscles, also known as the rectus abdominis, which spread apart and widen. Typically, it's due to the fascia in the abdominal wall being too weak or tight in the wrong places.

2. WHO IS AFFECTED BY DIASTASIS RECTI?

It does not just affect pre-and postnatal women. It also affects women who have never had babies and it can affect men too.

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