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CORE CONNECTIONS | Creating Balance + Space Through Your Body

Oct 04, 2018

Creating space and balance in your body can play a big role in how you feel - physically, mentally and emotionally. As we age, there tends to be a rounding of the spine and a loss of fluidity between our joints. 

When you can create space in your body and improve the amount + function of your fascia, you could see a huge improvement in how you feel or better yet - PREVENT.

Many women who have followed my programs see drastic improvements in their back pain, neck pain and hip pain in a very short period of time. As you begin to create these new habits, you can feel the activation in your body, feel the connection in your deep core and be able to see the results of your hard work that will benefit you for a lifetime.

How Do I Start Creating Space In My Body?

One of the first places to start is with your posture. How you sit during your day, carry your children and simply stand affect the alignment of your spine and bones. Here are three things I challenge you to do...

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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 | It's Time To Part With Your Back Pain

Aug 21, 2018

“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...

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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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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 | Mid-Back Makes You Stronger

Jun 19, 2018

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 This Episode Below!!

Roll Up's | 10:30

Chest Stretch With Exercise Band | 15:33

Pull Down's | 20:13

Episode Quotes

Important Pieces From This Episode

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...

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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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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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