Podcast appearances and mentions of erica ziel

1 in 3 women experience a pelvic floor disorder at some point in their lives. And if you've gone through pregnancy, menopause, or recent weight gain, this risk is even greater.  So what can you do about it? Sadly, most doctors will tell you pelvic floor problems like leakage and pain with intercourse are just a normal part of aging.  When in reality, there are tools that can help you take back your pelvic floor health and feel confident in your body at any age!  Pelvic floor physical therapist and expert in the field Dr. Sara Reardon joins the podcast today to shed light on the importance of pelvic floor health and how to prevent and overcome pelvic floor issues at every stage of life.  We're covering it all, from addressing potential pelvic floor problems to offering practical advice for improving your pelvic floor ASAP. Tune in and learn how to confidently prioritize your care… down there!  Dr. Sara Reardon Dr. Sara Reardon is a board-certified pelvic floor physical therapist with over 18 years of experience. She works with patients to help them prevent and overcome pelvic floor issues, including urinary leakage, painful sex, prolapse, and discomfort during pregnancy, postpartum, and menopause. Dr. Sara is the founder of The V-Hive, an online, on-demand pelvic floor fitness platform for pregnancy, postpartum, menopause, painful sex, and pelvic floor strengthening. IN THIS EPISODE Re-educating ourselves on the importance of pelvic floor health  Raising awareness about the pelvic floor and what it does  Common symptoms of pelvic floor dysfunction  The benefits of seeking guidance from a pelvic floor therapist  Lifestyle adjustments for a stronger pelvic floor  Understanding how your hormones fluctuate during your cycle  Easy ways to improve your pelvic floor strength immediately About Dr. Sara's new book, Floored  QUOTES “This is amazing to be able to help other people better understand their bodies and to help them with these kind of embarrassing, intimate issues they didn't even know they could get help for.” “I'm just so grateful that I've had this knowledge, and I want everyone to have this knowledge and awareness of how to take care of our bodies.” “50% of women over the age of 65 leak urine. So we're living until we're 80 and half of us are gonna be in pads or diapers. I just think there's so much potential to change that statistic for the better.” RESOURCES MENTIONED Pre-order Dr. Sara's book: Floored Dr. Sara's Website Dr Sara's Socials:  Instagram TikTok Facebook YouTube The Perimenopause Revolution + $500 bonus → drmariza.com/book Just Thrive Website:  ⁠⁠GET 20% off sitewide with code: DRMARIZA RELATED EPISODES  #634: Pelvic Floor Dysfunction, Leaky Bladder, UTIs, Low Libido and the Many Benefits of Orgasms with Dr. Rena Malik #570: Is This Normal? Peeing Your Pants, Painful Sex and Pelvic Pain + How to Optimize Your Pelvic Floor in Midlife with Dr. Sara Reardon #420: Owning Your Pelvic Power and Healing from Chronic Pelvic Pain with Isa Herrera #331: How Pelvic Floor Affects Our Overall Health with Erica Ziel

Episode Highlights With EricaThe role of the fascia in the pelvic floor and deep core musclesWhy this is important, especially if we've been pregnant and had vaginal or c-section birthsAn at-home test and analysis of the pelvic floorAn alternative viewpoint on kegels and what might be more effectiveWhat to do for optimal pelvic floor function and how this involves our deep coreHow using your feet more can actually help your pelvic floorGetting started with incorporating breath + movement and how just 10-15 minutes a day can make a massive differenceResources MentionedHer website and core rehab programErica's free pelvic floor guide

Episode Highlights With EricaWhat fascia is and why it's so importantWhy fascia is our body's superpower and how we create more and stronger fasciaMuscular strength vs fascial strength and how these are differentFascia will form the way our body movesBody-mind vs mind-body connection Ways to support fascia to elongate it and help get us out of painHow to wake up the deep core and support inner fascia Fascia and low back pain…. What to knowHow breathing supports fascia when we know how to deep breathe correctly A reason to do more things barefoot, including workoutHow to think about stretching differently to get more benefit The emotional connection with fascia and how it can helpResources MentionedHer websiteCore Athletica pilates studioErica's free pelvic floor guide

Go to www.getfreshenergized.com to get your free $39 bottle for just $1 shipping. Let's dive into something every woman should know about, but is often overlooked—pelvic floor health. About 1 in 3 women experience some sort of pelvic floor dysfunction at some point in their life.  That's why this week, I'm joined by the brilliant Dr. Rena Malik to talk about all things down there. We'll uncover what's really causing those leaks (spoiler: it's not just aging!), plus how to strengthen your pelvic floor and prevent future issues.  Dr. Malik also breaks down the crucial role of hormones in boosting libido and why hormone replacement therapy can be a game-changer.  And we can't forget the power of orgasms—not only are they great for pleasure, but they also have tons of health benefits for your body!  It's time to openly have these conversations without judgment —because every woman deserves to feel strong, confident, supported, and in control. Tune in and take charge of your pelvic health today! Rena Malik MD  Dr. Rena Malik is a board-certified urologist, surgeon, educator, and speaker whose mission is to empower people with accurate, evidence-based information so they can take charge of their health. She has over 2.5 million followers across social media, making her a leading voice in sexual health, urology, and education on menopause. She's based in California but takes virtual appointments for patients across the country.  IN THIS EPISODE Pelvic floor health and how to strengthen your pelvic floor Guidance on seeking out pelvic floor specialists  The 5 big things to look out for to prevent bladder leakage  Addressing hormones in menopause and reasons for low libido  How testosterone & estrogen impact your body  Hormone replacement options for boosting your libido  An easy and cheap way to prevent UTIs The important benefits of orgasms for women   QUOTES “We actually prescribe this to our patients because not only is it diagnostic, but it can be therapeutic in the sense that you'll see what activities you might be doing or what you might be ingesting that may be causing issues…” “There's 4 times more testosterone in our bodies than estrogen. So we actually need testosterone to feel desire.” “Orgasms can help you sleep better, they can help reduce your heart rate, reduce your blood pressure. They make you more focused in some cases…” RESOURCES MENTIONED Dr. Rena Malik's Website Rena Malik, MD on Instagram  Rena Malkik MD- YouTube Rena Malik, MD Podcast RELATED EPISODES  #570: Is This Normal? Peeing Your Pants, Painful Sex and Pelvic Pain + How to Optimize Your Pelvic Floor in Midlife with Dr. Sara Reardon #331: How Pelvic Floor Affects Our Overall Health with Erica Ziel #226: How to Address Pelvic Floor Dysfunction and Bladder Leakage Naturally with MaryEllen Reider

Erica Ziel is a pilates instructor with over 20 years experience working with gen pop and athletes a like. She is also my pilates instructor and has greatly helped me with my hip health. In this episode find out why this is something you should look into to help your athletes.Learn more about her here: https://www.ericaziel.com/___Save on your re-certification to the NSCA and CSCCa with best price CEUs

She's the creator and owner of Knocked Up Fitness, an online platform that is chock full of digital resources for perinatal women. Pregnancy fitness is Erica's speciality and she's here to share her perspective on maintaining a healthy core, weight training, running and correcting postural issues after baby. Find her at Knocked Up Fitness   Subscribe to the Blog by Wrap Your Head Around Silks Roll It Out Registration Order your copy, ebook or audio book of UNDERSTANDING AERIAL SILKS on Amazon Reach me on Instagram @kerrywee1 Greener Grass Podcast HERE Part of the Digitent Podcast NetworkSee omnystudio.com/listener for privacy information.

I am delighted to have Erica Ziel joining me for Part 2 of our two-part series on pelvic floor and fascial health. Today, we continue discussing how to create space in your body through movement and posture, the importance of your pelvic floor for quality of life and pain reduction, and the role fascia plays in longevity. We also dive deep into her thoughts on stretching and deep breathing. This is a two-part series, so I advise you to go back and listen to Part 1 first if you have not already done so.  Key factors to address to prevent back pain: Postural imbalances Pelvic health Deep core muscle activation Erica Ziel's Bio: Erica Ziel is an Iowa local and a mom of three. She received her Health and Human Performance degree from Iowa State University, and she is a Functional Diagnostic Nutrition®️ Practitioner, certified personal trainer and Pilates instructor, board-certified holistic health coach, and a deep core and pre/postnatal exercise specialist.  Her mission is to help women live a healthier, active life, free of pain!  For over 20 years, she has been inspiring women to regain hope and experience true, life-lasting results through movement, breathwork, and brain-training!  Erica has been featured in publications such as People, Livestrong, Fit Pregnancy, Oxygen magazine, and the Strength and Conditioning Journal to name a few!  Erica is the founder and creator of: Core Athletica®️, The Core Rehab Program, the Knocked-Up Fitness®️ brand, and Instructor trainer courses.  She is also the host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can! In this episode: Does digestion affect your pelvic floor health? (1:09) Some of the true causes of back pain (3:50) How traditional stretching can keep your body in pain postpartum (8:05) How breathing right can reduce back pain (12:00) How can a very tight pelvic floor impact your libido? (17:40) How exercise during pregnancy prepares your body for birth and recovery postpartum (18:37) What should women do, and what should they avoid doing postpartum? (25:15) Follow Your Longevity Blueprint  On Instagram | Facebook | Twitter | YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray on Facebook | Instagram | YouTube | Twitter | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast Follow Erica Ziel: https://www.instagram.com/ericaziel/ https://www.facebook.com/EricaZielFitness https://www.instagram.com/knockedupfitness/ https://www.facebook.com/KnockedUpFitness/ Relative Links for This Show: Free pelvic floor guide 

I am delighted to have Erica Ziel joining me for a two-part series! Today, in Part 1, we discuss how important the pelvic floor is for quality of life and pain reduction, how to create space in your body through movement and posture, and the role fascial health plays in longevity. When does diastasis recti tend to occur in women? During pregnancy When going back to intense exercise before their body is ready for it, postpartum When not activating their deep core correctly, postpartum When doing too many crunches, even before having babies Erica Ziel's Bio: Erica Ziel is an Iowa local and a mom of three. She received her Health and Human Performance degree from Iowa State University, and she is a Functional Diagnostic Nutrition®️ Practitioner, certified personal trainer and Pilates instructor, board-certified holistic health coach, and a deep core and pre/postnatal exercise specialist.  Her mission is to help women live a healthier, active life, free of pain!  For over 20 years, she has been inspiring women to regain hope and experience true, life-lasting results through movement, breathwork, and brain-training!  Erica has been featured in publications such as People, Livestrong, Fit Pregnancy, Oxygen magazine, and the Strength and Conditioning Journal to name a few!  Erica is the founder and creator of: Core Athletica®️, The Core Rehab Program, the Knocked-Up Fitness®️ brand, and Instructor trainer courses.  She is also the host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can! In this episode: How and where fascia and pelvic floor started showing up for Erica (8:18) Erica explains what the diastasis recti is (10:57) What are fascia? (12:48) Why are fascia your superpower? (14:00) How to work with your fascia to create space in your body (15:49) How doing Kegels may cause an imbalance in the pelvic floor (20:12) How big is the pelvic floor? (20:44) What is usually the first sign of a pelvic floor issue? (28:37) The benefits of doing cranial-sacral work (31:07) Follow Your Longevity Blueprint  On Instagram | Facebook | Twitter | YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray on Facebook | Instagram | YouTube | Twitter | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast Follow Erica Ziel: https://www.instagram.com/ericaziel/ https://www.facebook.com/EricaZielFitness https://www.instagram.com/knockedupfitness/ https://www.facebook.com/KnockedUpFitness/ Relative Links for This Show: Free pelvic floor guide 

Today we dive deep into the intricacies of the female body, focusing on the pelvic floor so we don't have to pee our pants or worry about leakage.  Join us as Erica Ziel shares her personal journey and expert insights. Highlights The Power of Movement: How consistent movement eradicated helps eradicate pain. Deep Core & Pelvic Floor: The importance of understanding the pelvic floor and its connection to the deep core. The Role of Fascia: Discover the connective tissue that binds our body and its significance in overall health. Breathing for Pelvic Health: The connection between deep breathing and optimal pelvic floor function. Key Takeaways: The pelvic floor is more than just a muscle; it's an integral part of the deep core. Proper breathing techniques can significantly improve pelvic floor function. Fascia, the connective tissue, plays a crucial role in overall body health, including the pelvic floor. Resources & Links:Free Pelvic Floor Guide: A comprehensive guide by Erica Ziel to understand and strengthen your pelvic floor. About our guest: Erica Ziel Erica Ziel, mom of three, received her Health and Human Performance degree from Iowa State University, is a Functional Diagnostic Nutrition Practitioner, Board-Certified Holistic Health Coach, personal trainer, Pilates instructor, deep core and pre/postnatal exercise specialist.  How to Contact Erica: @ericaziel @knockedupfitness www.ericaziel.comwww.knocked-upfitness.com   How to Connect with Dr. Meg: Apply to work 1:1 with Dr. Meg: HERE Free Guide: www.TheGutFixer.com for simple steps and protocols you can start today to improve your gut health. You can also follow along on Instagram @drmegmill for daily health tips! Website: www.megmill.com To get the 30 GUT FIX for free leave a rating & review on the show OR share this podcast in your IG story (tag me @drmegmill) OR send it to 3 friends  - DM or email (info@megmill.com) me a screenshot and I'll send the course your way!

I recently had the pleasure of interviewing Erica Ziel, a functional diagnostic nutrition practitioner, board-certified holistic health coach, personal trainer, Pilates instructor, and postnatal exercise specialist.  Our conversation centered around the significant role movement and breathwork play in achieving overall health and wellbeing. Erica's journey began when she experienced excruciating knee pain, which led her to study exercise science. She discovered the importance of fascia, a connective tissue that wraps around muscles, organs, and nerves, and how strengthening muscles could lead to a reduction in aches and pains. Also, a personal experience with mold toxicity led her to become an FCM practitioner. We discussed the importance of proper nourishment and hydration, mineral balance, and sleep for reducing bodily pain. Tight fascia can cause pain and discomfort, and creating space between bones through proper posture and movement is crucial. Structural issues seen in MRI scans don't necessarily lead to chronic pain, and understanding how to breathe correctly can also improve mobility.  Effective breathing unlocks stuck areas, improves posture, and helps alleviate pain. Gentle movements, such as using a soft ball to release tension, can significantly improve mobility. Consistency is key, even if it's just 10-15 minutes daily, and incorporating breathwork can reduce inflammation and pain.  Emotions can get stuck in fascia, manifesting into physical pain, and practicing movement and therapy can help let go of these emotions.  Surrendering to the journey, being kind to one's body, and gently lifting and lengthening through the body are essential tenets.  Overall, understanding the power of movement and breathwork can lead to a healthier, pain-free life. If you'd like to hear more, be sure to check out the full transcript and show notes in my website.

How to Boost Your Fertility By Learning to Move With Consciousness with Erica Ziel “It's so much easier many times for women to recognize once they're in pain that they need help.” Topics Discussed:

Joining us today to explore moving better, mobility, fascia, core strength, and bone health is Erica Ziel.=>>FREE Stronger Bones Masterclass (Gain Access Now!)=>>FREE 7-Day Osteoporosis Kickstart***Topics Covered0:00 - Episode start2:46 - Erica's story and how she began helping women move better5:52 - What is our deep core?8:17 - How do we strengthen and properly use our core?13:05 - What is fascia and why do you say it's our body's superpower, and what role does our fascia play in healing our body?15:13 - The benefits of creating space within your body and joints19:36 - How does bone health and osteoporosis play into this? Are there any exercises we shouldn't be doing?26:07 - What are the true causes of back pain?32:02 - Why traditional stretching may be keeping the body in pain37:41 - What role does breath play in reducing pain?45:32 - Where can people find Erica?***Resources MentionedFind all resources mentioned and show notes @=>> https://bonecoach.com/erica-ziel-core-rehab-program***What can you do to support your bone health and this podcast?1. Hit the “Subscribe” Button. 2. Leave a review. Thank you!

Erica Ziel, mom of three, received her Health and Human Performance degree from Iowa State University, is a Functional Diagnostic Nutrition Practitioner, Board-Certified Holistic Health Coach, personal trainer, Pilates instructor, deep core and pre/postnatal exercise specialist whose mission is to help women live a healthier, active life pain-free and heal their body through movement, breathwork, and gut health. Erica is the founder and creator of Core Athletica®, The Core Rehab Program, Knocked-Up Fitness® program, Pre/Postnatal Exercise Specialist Course, and host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can!In this episode, we're talking all things repair and rebuilding of your core!! Erica shares how it's never too late to repair your core after baby, and the steps to take to start healing from the inside out.Highlights from the episode:What is our deep core, and how do we care for it What is diastasis recti? Who does it affect? How can it be healed?How our pelvic floor health affects our overall health Healing Incontinence AKA You Don't Have to Pee Your Pants Why women need to stop doing kegels Healing the whole self: a holistic approach to healing through movement, wellness, intuition, and breath work Healing your body after babies...no matter how long it's beenResources:pelvic floor guide www.ericaziel.com/pelvicfloorCore Rehab Program: https://www.ericaziel.com/core-rehabKnocked-Up Fitness Program: https://www.ericaziel.com/knocked-up-fitness-membership www.EricaZiel.comhttps://www.instagram.com/ericaziel/ https://www.facebook.com/EricaZielFitness

Erica started experiencing knee pain when she was five and the doctors told her it was growing pains. When she stopped growing at 14, her parents took her to the Mayo Clinic and the specialists there told her she needed to strengthen her legs. This was the turning point for Erica and she began her journey into strength training at a young age. She found success in her training and eventually became a specialist in the field. Erica shares her story with Beverley on the show.Erica experienced the power of movement to heal the body at a young age and was fortunate enough to learn how to do Olympic lifting with a great coach. She went on to study exercise science and Pilates, which further opened her eyes to the world of movement and healing the body. She was able to get rid of her own knee pain by the time she was 21 and continues to help her clients with their own movement and healing.Erica is a serial entrepreneur and Pilates instructor who started exploring fascia and pelvic floor function. She found that many of her clients, particularly moms in their late twenties and thirties, were experiencing aches and pains and being told by doctors that they would either have to have surgery or suffer with the problems for the rest of their lives. Erica realized that through fascial training and addressing pelvic floor function, she could help her clients. She switched her certifications to understand the techniques and verbiage used in the fitness world and found that focusing on the fundamentals of movement could help eliminate the pain and dysfunction her clients were experiencing. This led her to create her own instructor training.Erica gives an overview of his signature program, Core Rehab, which is designed to help people, even those without physical dysfunction, to learn more about the importance of balance and strength. She also created a pre and postnatal exercise specialist course to help instructors better understand the body and labor during pregnancy.Erica explains that she has seen that pregnant women can become stronger faster during pregnancy, but they should still be cautious and get their doctor's approval before beginning any exercise program. She emphasizes the importance of understanding the core and how to engage it properly, as this will help a pregnant woman use her core with every movement. HIGHLIGHTS"Those are like three common things that we see a lot of and are taught a lot of in fitness, still taught in fitness. And my first thing is, and I educate them on why I don't, I want them to start to be aware that we need to start breaking those habits.""How are you measuring performance? How are you changing the experience so that moms, so that your clients and, and, and you know, and important, how are you communicating as an instructor? To really shift expectations and help clients see that they're having progress.""Or he has to have energy and connection up through the entire body, feeling a light pelvic floor, lower belly, all the way through the top of the head, like with that full lift.""So, and a lot of women, especially a lot of moms, they talk their pelvis because it was a way to help compensate during pregnancy. I am, oh, I am untucking pelvis.""It causes us to lose space in our hips, causes us to use our back too much, and it causes massive imbalance in the pelvic floor. And so then if we have a tucked pelvis and we're going up and down in a squat in more of a tucked pelvis way, and we've got it loaded with a heavy weight and we're really not focused on lengthening through our body, we're not focused on finding the movement through our pelvis."Don't forget to leave a review on Apple Podcasts.About Today's Guest Erica Ziel, mom of three, received her Health and Human Performance degree from Iowa State University, is a Functional Diagnostic Nutrition Practitioner, Board-Certified Holistic Health Coach, personal trainer, Pilates instructor, deep core and pre/postnatal exercise specialist whose mission is to help women live a healthier, active life and heal their body through movement, breathwork, and gut health. Erica is the founder and creator of Core Athletica®, The Core Rehab Program, Knocked-Up Fitness® brand, Pre/Postnatal Exercise Specialist Course, and host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can!Connect with and learn more about Erica:https://www.instagram.com/ericaziel/https://www.instagram.com/knockedUpFitness/https://www.facebook.com/EricaZielFitnessericaziel.com/Join the Facebook community!Are you a new fitness entrepreneur looking to attract clients? Maybe you're looking to dial in your messaging? Or perhaps you're experienced and looking to scale your business?Head on over to Facebook, and request access to my Online Marketing for Fitness Professionals group. Post an introduction about yourself, ask some questions, or let us celebrate your wins with you.Send a Voice Message to the PT Profit Podcast!We would love to hear from you!https://www.speakpipe.com/ptprofitpodcastBSimpsonFitnessLinks & Coaching OpportunitiesPT Profit Formula Jumpstart - a step-by-step proven process to generate consistent 10k Months in 30 Days with just a handful of followers and without sleazy sales. https://www.bsimpsonfitness.com/membership/PT Profit Accelerator - A 6 month coaching intensive designed to take you by the hand and scale to multiple 6 figures and beyond.https://www.bsimpsonfitness.com/accelerator/The Complete 10k Per Month Blue Print - FREEhttps://www.bsimpsonfitness.com/10kblueprint/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit beverleysimpson.substack.com

Today, Erica joins us as we discuss physical fitness, pregnancy, and the interconnected nature of our entire wellness. We talk about the power of visualization and intention, and how even your day-to-day activities can be opportunities for improvement with the right mindset. Erica shares a little of her backstory and how she got interested in helping others with their well-being and physical fitness, and we also talk about her experience managing pain through physical training and fitness.  Erica tells us about the difference between fascial strength and muscular strength, and how having too much muscular strength can lead to other issues. Fascial strength supports our regular muscles and forms how our bodies move, and we talk about some simple ways you can improve your stability. Lastly, we discuss the effects of technology on our posture and daily form, specifically phone use. Erica gives us some tips for managing our screen time, improving posture, and building strength and balance. In this episode, you will hear:  Staying fit and healthy before, during, and after pregnancy Turning everyday movements into moments of intention Managing chronic pain through intentional movement and physical training What exactly is your pelvic floor? The importance of maintaining a balance in types of strength How phone use impacts our posture and causes muscle strain  Erica Ziel, mom of three, received her Health and Human Performance degree from Iowa State University, is a Functional Diagnostic Nutrition Practitioner, Board-Certified Holistic Health Coach, personal trainer and Pilates instructor, deep core and pre/postnatal exercise specialist whose mission is to help women live a healthier, active life and heal their body through movement, breathwork, and gut health. Erica is the founder and creator of Core Athletica®, The Core Rehab Program, Knocked-Up Fitness® brand, Pre/Postnatal Exercise Specialist Course, and host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can!   Core Rehab: ericaziel.com/core-rehab   Free Pelvic Floor Guide: ericaziel.com/pelvicfloor   Connect with Erica: Website: www.ericaziel.com Email: erica@ericaziel.com Instagram: instagram.com/ericaziel KUF Instagram: instagram.com/KnockedUpFitness Facebook: facebook.com/EricaZielFitness Youtube: youtube.com/channel/UCsViUoGDSJj6NH89KjmXC5Q   Connect with R Blank and Stephanie Warner:  For more Healthier Tech Podcast episodes, and to download our Healthier Tech Quick Start Guide, visit https://HealthierTech.co and follow https://instagram.com/healthiertech Additional Links: Shield Your Body website: https://ShieldYourBody.com Shield Your Body Youtube Channel: https://youtube.com/shieldyourbody Host R Blank on LinkedIn: https://www.linkedin.com/in/rblank9/ Shield Your Body on Instagram: https://instagram.com/shieldyourbody

Daily tips from Erica Ziel! Our guest speaker for this week is Erica Ziel, mom of three, an FDN Practitioner, board-certified Health Coach personal trainer and Pilates instructor, and deep core and pre/postnatal exercise specialist whose mission is to help women live a healthier life and heal their body through movement, intuition, breathwork, and gut health. Inspiring women to regain hope but also experience true, life-lasting results. Erica is the creator of The Core Rehab Program, Knocked-Up Fitness® membership, and host of The Core Connections Podcast.    Gift to listeners: ericaziel.com/pelvicfloor   Follow Erica on: https://www.facebook.com/EricaZielFitness  https://www.instagram.com/ericaziel/     https://www.instagram.com/KnockedUpFitness/   Follow me on: Instagram: @holisticfertilitydoctor TikTok:  @holisticfertilitydoctor Youtube:  @Holistic Fertility Expert Facebook: Join our private Fertile AF tribe!

Daily tips from Erica Ziel! Our guest speaker for this week is Erica Ziel, mom of three, an FDN Practitioner, board-certified Health Coach personal trainer and Pilates instructor, and deep core and pre/postnatal exercise specialist whose mission is to help women live a healthier life and heal their body through movement, intuition, breathwork, and gut health. Inspiring women to regain hope but also experience true, life-lasting results. Erica is the creator of The Core Rehab Program, Knocked-Up Fitness® membership, and host of The Core Connections Podcast.    Gift to listeners: ericaziel.com/pelvicfloor   Follow Erica on: https://www.facebook.com/EricaZielFitness  https://www.instagram.com/ericaziel/     https://www.instagram.com/KnockedUpFitness/   Follow me on: Instagram: @holisticfertilitydoctor TikTok:  @holisticfertilitydoctor Youtube:  @Holistic Fertility Expert Facebook: Join our private Fertile AF tribe!

Daily tips from Erica Ziel! Our guest speaker for this week is Erica Ziel, mom of three, an FDN Practitioner, board-certified Health Coach personal trainer and Pilates instructor, and deep core and pre/postnatal exercise specialist whose mission is to help women live a healthier life and heal their body through movement, intuition, breathwork, and gut health. Inspiring women to regain hope but also experience true, life-lasting results. Erica is the creator of The Core Rehab Program, Knocked-Up Fitness® membership, and host of The Core Connections Podcast.    Gift to listeners: ericaziel.com/pelvicfloor   Follow Erica on: https://www.facebook.com/EricaZielFitness  https://www.instagram.com/ericaziel/     https://www.instagram.com/KnockedUpFitness/   Follow me on: Instagram: @holisticfertilitydoctor TikTok:  @holisticfertilitydoctor Youtube:  @Holistic Fertility Expert Facebook: Join our private Fertile AF tribe!

Join us in an interview with this week's guest speaker as she tackles preparing your body for pregnancy with movement, birth preparation, and early postpartum recovery. She will also talk about choosing the right types of exercise/movement, how to effectively strengthen your pelvic floor, working with your body (instead of against it), increasing joy in your life with physical activity, and visualizing what you want in your life. She can also address more about prevention/minimizing diastasis recti and tearing with birth, and what can be done in those early postpartum weeks with movement about during pregnancy vs before. Our guest speaker for this week is Erica Ziel, mom of three, an FDN Practitioner, board-certified Health Coach personal trainer and Pilates instructor, and deep core and pre/postnatal exercise specialist whose mission is to help women live a healthier life and heal their body through movement, intuition, breathwork, and gut health. Inspiring women to regain hope but also experience true, life-lasting results. Erica is the creator of The Core Rehab Program, Knocked-Up Fitness® membership, and host of The Core Connections Podcast.    Gift to listeners: ericaziel.com/pelvicfloor   Follow Erica on: https://www.facebook.com/EricaZielFitness  https://www.instagram.com/ericaziel/     https://www.instagram.com/KnockedUpFitness/   Follow me on: Instagram: @holisticfertilitydoctor TikTok:  @holisticfertilitydoctor Youtube:  @Holistic Fertility Expert Facebook: Join our private Fertile AF tribe!

Pelvic pain is a real problem for women worldwide. Whether it is just a little bit of pee, some discomfort during intercourse, or pressure that you push through, as women, we are taught these are just typical signs of aging. But the reality is these things are totally reversible and fixable if you have the right tools to set yourself, and your pelvic floor, up for success. Overcoming Pelvic Pain with Isa Herrera Isa Herrera is a licensed physical therapist, as well as an expert in integrative pelvic floor therapies. She developed her expertise in diagnosing and treating pelvic pain, leaking, and prolapse by helping over 15,000 women since 2005 at her NYC healing center Renew Physical Therapy. She is also the author of five books on the topic of pelvic floor dysfunction and pain, including the international bestseller, Female Pelvic Alchemy. After suffering from pelvic floor dysfunction after her daughter's birth, Isa has made it her life's mission to help 1 million women overcome pelvic floor dysfunction. In This Episode Learn about the difference between the pelvic floor and the vagina (4:47) The most common pelvic floor issues seen in practice by Isa (8:40) How to proactively improve the pelvic floor health that you have as you age (13:18) Takeaway tips if you think or know you are struggling with pelvic floor dysfunction (16:15) Why you need to remember to be the CEO of your health and take care of yourself first (22:52) Mentioned In This Episode FREE The Pelvic Floor Secrets Workshop: 5 Steps To Happier & Stronger "Lady Parts" & A Leak-Free Bladder Pelvic Pain Relief Website Follow Isa on Instagram | Facebook | YouTube This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it's 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle.  Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today.  It's Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #137: How to Naturally Heal From Chronic Pelvic Pain with Isa Herrera Essentially You Episode #226: How to Address Pelvic Floor Dysfunction and Bladder Leakage Naturally with Maryellen Reider Essentially You Episode #331: How Pelvic Floor Affects Your Overall Health with Erica Ziel

Today's guest, Erica Ziel, is a deep core exercise specialist. Erica is the founder and creator of Core Athletica®, The Core Rehab Program, Knocked-Up Fitness® prenatal membership, instruction trainer course, and host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can! In this episode, Rachel and Erica talk about the deep core, pelvic floor health, Healing Incontinence, diastasis recti, and more! Learn about the holistic healing approach through movement, wellness, intuition, and breathwork by listening to the full episode. Erica's Information: Website: www.EricaZiel.com Email: Erica@CoreAthletica.com Instagram: https://www.instagram.com/ericaziel/ Rachel's Information: Book a health consult & apply to work w/ Rachel here: https://calendly.com/naturalhealthrising/healthassessment Website: https://naturalhealthrising.com/ Instagram: https://www.instagram.com/naturalhealthrising/ TikTok: https://www.tiktok.com/@naturalhealthrising --- Support this podcast: https://anchor.fm/rachel-smith11/support

For this week's episode, Brooke & Jeanna are joined by Erica Zeal. Erica is a Fit Pregnancy & Wellness coach as well as PT, Health & Nutrition Coach. But the list doesn't stop there, you can find out so much more about this incredible woman, at EricaZiel.com. Send us emails at: betweenthereps@gmail.com  For more Brooke on Insta: @brookeence  For more Jeanna on Insta: @jeanna_cianciarulo To watch Between the Reps podcast videos on YouTube:  https://bit.ly/BTRYouTube  Thanks to our sponsors: Right now, Freshly is offering our listeners $125 off your first five orders when you go to FRESHLY.COM/REPS Learn more about your ad choices. Visit podcastchoices.com/adchoices

If You Want To Improve Your Pelvic Floor Health, You Should: Stop thinking about your body as individual muscles and instead think of it as a whole entity  Pay attention to your symptoms and how they may be related to pelvic floor dysfunction Seek out a specialist to get an opinion on how you can strengthen your pelvic floor and deep core   When it comes to pelvic floor issues, a lot of women struggle in silence. But the truth is, there is so much that we can do to correct pelvic floor issues while improving our overall health. While very few people talk about pelvic floor health, it can impact your body as a whole, even if you have never had babies. This is why it is so essential to understand what is going on with your pelvis so that you can get back to living life without worrying about where the closest bathroom is.   Getting to the Root Cause of Your Imbalance With Erica Ziel Erica Ziel is a mom of three, an FDN Practitioner, certified personal trainer and Pilates instructor, health and nutrition coach, and deep core exercise specialist. Her mission is to help women live healthier lives and heal their bodies through movement, wellness, intuition, and breathwork. Erica is the founder and creator of Core Athletica®️, The Core Rehab Program, Knocked-Up Fitness®️, and The Core Connections Podcast host. She believes that anything you want to improve your health and life, you can!   Everything in the Body Is Connected Erica believes that we have to stop looking at the body as individual muscles and instead focus on how our body as a whole is working. While it is very rare for any woman to be in perfect alignment, it is crucial to look at how the right and left sides of your body work together to identify where dysfunction may be causing a problem.  Back pain, neck pain, shoulder pain, and stubborn weight around the pelvis can all be signs of pelvic floor dysfunction, even if you aren't having specific pelvic symptoms. By working to correct the imbalances of your pelvic position and release the tension in your fascia, you can get your deep core working for you again.   The Problem With Kegels As women, we have been told to follow traditional ab exercises and pelvic floor exercises such as Kegels. But these movements could actually be leading to my dysfunction and weakness than if you engage with core exercises that activate your pelvic floor the right way. Erica's program helps women strengthen the pelvic floor fascia and their deep core muscles to hold up the organs more effectively and relieve pelvic floor symptoms. It is time to ditch the mindset of going faster and harder to gain results. Your pelvic floor is asking you to slow down and take care of your body now so that you can speed up later. It is only by getting to the root cause of our pelvic floor imbalance that we can get out of pain and dysfunction once and for all. Are you ready to start paying attention to this vital part of your body to improve your overall health? Share what shocked you most about your pelvic floor with me in the comments section of the episode page.   Quotes: “We are understanding that we have this right side of our body and the left side of our body, and if one side is really overcompensating, it is telling me that there is a reason.” (8:18) “I am of the belief that we can really and truly heal our body when we start to learn about our body.”  (8:48) “There is so much more to strengthening our core than just doing ‘abdominal exercises'. In order to really, properly strengthen our deep core, we have got to bring awareness to what our pelvic floor is doing.” (15:32) “If you have diastasis recti if you have back pain, hip pain, knee pain, neck pain, shoulder pain, stuff like that, I would say that you should learn more about your pelvic floor. Because there is a really high chance that there is some pelvic floor dysfunction going on, you just aren't having symptoms yet.” (21:59) “Our body has this incredible innate ability to heal and get stronger than we have ever been. We just have to get our ego brain out of the way.” (25:53)   In This Episode Discover the root causes that are causing your pelvic pain, even if you have never had babies (7:08) Learn about fascia and why you need to be paying attention to yours (9:59) The first thing that you should do if you want to improve your pelvic floor and overall health (14:37) What you can do to activate your pelvic floor as a whole and minimize pelvic floor dysfunction symptoms (21:20) When you should get involved with a pelvic floor specialist (26:38)   Resources Mentioned: Use Promo Code ‘drmariza' for 15% off your Paleo Valley Grassfed Beef Sticks Your Free Pelvic Floor Guide Erica Ziel Website  Core Connections Podcast Follow Erica on Facebook | Instagram | YouTube | Pinterest   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentially You Episode #226: How to Address Pelvic Floor Dysfunction and Bladder Leakage Naturally with Maryellen Reider Essentially You Episode #137: How to Naturally Heal from Chronic Pelvic Pain with Isa Herrera

In today's episode, we are talking all about fitness before, during, and after pregnancy. We'll dive into a discussion about the core, the pelvic floor, and why kegels might cause more harm than good in some people! Erica Ziel is the founder and creator of Core Athletica®, The Core Rehab Program, Knocked-Up Fitness®, Pre/Postnatal instructor trainer course, and host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can!

Erica Ziel is a mom of three, an FDN Practitioner, certified personal trainer and Pilates instructor, health and nutrition coach, core exercise and pre/postnatal exercise specialist whose mission is to help women live a healthier life and heal their bodies through movement, wellness, intuition, and breathwork. She has morphed her education with her constant finding of the research, and hands-on approach to teaching female clients. Erica is passionate about education surrounding wellness and taking a holistic approach to healing our bodies. She wants to inspire women to regain not only hope but also experience true, life-lasting results. Erica is the founder and creator of Core Athletica®, The Core Rehab Program, Knocked-Up Fitness® prenatal membership, instruction trainer courses, and host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can!

In this episode we speak with Erica Ziel about strengthening our deep core and its with key aspects of our health. Erica Ziel is a mom of three, an FDN Practitioner, certified personal trainer and Pilates instructor, health and nutrition coach, core exercise and pre/postnatal exercise specialist whose mission is to help women live a healthier life and heal their body through movement, wellness, intuition, and breath work. She has morphed her education with her constant finding of research, and hands-on approach to teaching female clients. Erica is passionate about education surrounding wellness and taking a holistic approach to healing our bodies. She wants to inspire women to regain not only hope, but also experience true, life lasting results. Erica is the founder and creator of Core Athletica®, The Core Rehab Program, Knocked-Up Fitness® prenatal membership, instruction trainer courses, and host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can! Learning Points: 1. What is our ‘deep core'? 2. Why is it important to act preventatively for deep core health? 3. What are some essential practices to strengthen our deep core? Social Media: https://www.ericaziel.com/ https://www.instagram.com/ericaziel/ https://www.facebook.com/EricaZielFitness/

Today we speak with Core Exercise Specialist, Erica Ziel about the importance of Pre- and Post- Natal exercise, how pelvic floor health affects your overall health, how to prepare for birth, and heal the body post-baby through movement. Erica Ziel is a mom of three, an FDN Practitioner, certified personal trainer and Pilates instructor, health and nutrition coach, core exercise and pre/postnatal exercise specialist whose mission is to help women live a healthier life and heal their body through movement, wellness, intuition, and breath work. She has morphed her education with her constant finding of research, and hands-on approach to teaching prenatal clients. Erica is passionate about education surrounding wellness and taking a holistic approach to healing our bodies. She wants to inspire women to regain not only hope but also experience true, life-lasting results. Erica is the founder and creator of Core Athletica®, The Core Rehab Program, Knocked-Up Fitness® prenatal membership, instruction trainer courses, and host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can! Download Erica's Complimentary Pelvic Floor Guide : http://ericaziel.com/pelvicfloor Did you love what Erica had to say about helping Prenatal and postnatal women and Fitness?  Learn more about the Knocked-Up Fitness® Prenatal + Postnatal Exercise Specialist Course + Certification! https://www.ericaziel.com/prenatal-instructor-course _____________ Want more free resources, visit my website lisapitelkillah.com or follow me on social @lisapitelkillah. To learn more about how to optimize your health and #livebetter. https://lisapitelkillah.com Follow LPK Health & Performance on social media: Facebook: https://www.facebook.com/LisaPitelKillah Instagram: https://www.instagram.com/lisapitelkillah LinkedIn: https://www.linkedin.com/in/lisapitelkillah YouTube: https://www.youtube.com/c/LisaPitelKillah Twitter: https://twitter.com/lisapitelkillah Questions, comments, and inquiries: https://lisapitelkillah.com Podcast: https://lisapitelkillah.com/podcasts

There's a lot of highly sensitive pelvic floor health topics we don't talk about as women but you'd be surprised to know how many other people are experiencing incontinence, Diastasis Recti and other uncomfortable pelvic floor changes. In this episode of SHE Talks Health Podcast, Erica Ziel, from Core Athletica®, walks us through how our pelvic floor health affects our overall health, what incontinence is, what diastasis recti is and gives tips to support both.

This episode we are joined by Erica Ziel, a deep core exercise specialist.    Erica helps women get rid of pain and discomfort by teaching them exercises and movements that strengthen their pelvic floor and fascia. Constantly pushing your body beyond its limits can take its toll. Erica's programs are all about being gentle with your body and healing your body so that you can get back to enjoying your life without pain.    Joins us this week as Erica answers my questions about deep core exercise and teaches us how to be more gentle with our bodies.    If you enjoyed this episode of the Pretty Little Tribe Podcast, make sure you rate us five stars wherever you're listening, and we'll see you next week!    Find Erica: IG: @ericaziel Website: ericaziel.com Follow us on Instagram! @prettylittletribe Music:  Miss Summer by Roa Music | https://soundcloud.com/roa_music1031 Music promoted by https://www.free-stock-music.com Creative Commons Attribution 3.0 Unported License https://creativecommons.org/licenses/by/3.0/deed.en_US  

Join me for a powerful body-based conversation with Erica Ziel as we discuss all things women's core and pelvic health.   In this conversation we cover: Erica's health crisis dealing with mold toxicity and how that led to her doing her Human Potential Coach Training How forcing our bodies to do something they aren't ready for creates roadblocks for our healing and as Erica puts it "if you go hard, you will go home." Body/Mind connection vs Mind/Body connection How to stop fighting your body and be where you are Fascia as our human superpower How many bodily pains are linked back to the pelvic floor What exactly is the pelvic floor Proper breath being more important than the actual movement and the ways Erica teaches her clients to breath Why we need to stop doing kegels, tucking our tail bones, sucking in our bellies and rolling our shoulder's back and what to do instead   Learn more about Erica's work here: EricaZiel.com Instagram: @EricaZiel Facebook.com/EricaZielFitness/ Knocked-UpFitness.com Instagram.com/KnockedUpFitness Facebook.com/Knocked-UpFitness   Apply for the Feminine Freedom Coaching Experience Here: https://hollytorontocoaching.lpages.co/the-feminine-freedom-coaching-experience/

Erica Ziel, deep core exercise specialist, talks about the deep connections throughout the body and how your fascia and muscles impact everything from your toes to the top of your head. Learn about how Erica helps her students heal and release their fascia from inherited patterns of movement that cause dysfunction, and how to properly train your core to support your body and move without pain. [0:30] As a child, Erica had daily knee pains that only got worse as the years went on. After finally seeing a specialist about the pain, she was told the solution was to simply strengthen her legs. This put her on the path to learn about exercise science and the body. She began developing her own methodologies through her experience, especially when it comes to pre and post-natal women. [2:30] The pelvic floor and the fascia is a very important area of the body but people don't talk about it or how to address pelvic floor pain. The quality of your life depends a lot on the health of your pelvic floor. [4:00] So many women are told that healing isn't possible and that they just have to live with the pain and discomfort. [4:40] One common mistake that women make is drawing their belly toward their spine during exercise. This restricts breathing and blood flow to the pelvic floor. Tucking in your pelvis is another mistake that's come out of the fitness industry. You need to stop focusing solely on your glutes and think about your pelvic position. [6:15] Constantly rolling your shoulders is also an issue as the forceful movement shuts down your core. The more forceful you are in trying to force your body to do something, the more it rebels. [7:15] Be aware of how you are holding your body throughout the day. Try to stand more during your day and sit on a flat surface so you sit up taller. How you sit directly impacts your pelvic floor and lower back. Let your shoulders relax and use your mid back for support. [9:05] If you're standing, be aware of your knees. If you are locking your knees, it puts a lot of pressure on your lower back. [9:50] Dr. Anna has been experiencing more soas pain since the beginning of the pandemic. Any negative innervation in the connective tissues of our body is not good. As we age that tissue becomes more stiff and less flexible, which is why Dr. Anna advocates for an anti-inflammatory lifestyle. [11:25] Fascia is connected from head to toe and fascia release is an important part of healing the body. A strong core is critical to the healthy function of the pelvic floor. [12:50] Our inner line that begins at the big toe and goes up the inner thighs, pelvis, and hips has a direct impact on pelvic floor health. Many women experience back pain or pelvic floor issues without realizing it may be related. Many times, where you feel pain and dysfunction isn't the root cause. It's just the weak link that gave way first. [14:25] Fascia goes through and around all of our muscles, organs and nerves. Fascia informs the way that we move, some of which is hereditary. It's possible that you may have been walking wrong your whole life because of how you learned when you were a child. [16:10] The way that we have been moving in our life makes our fascia stronger for that movement pattern. As we walk we should be creating an oppositional spiral throughout our core, but many women are stiff and stuck when they walk. The spiral motion patterns allow the fascia to work throughout the body. [18:35] It's hard to relearn how to move. You have to trust your body's ability to move and change and improve. We can create new fascia and learn how to become strong in all movements by integrating the entire body as much as possible. [20:30] Functional exercise that incorporates moving the whole body is game-changing. Doing exercises correctly versus incorrectly makes all the difference in the world. Muscle is the organ of longevity, and women need to exercise to stay flexible, supple, and healthy. [23:00] Emotions are stored in the muscles of the body, with movement we can release these stuck emotions in the body. Our fascia system is so integrated, that when we start to increase the range of motion we can unlock a lot of feedback, especially when it comes to the pelvic floor. [26:00] Be ready to let go of the pain and dysfunction that is holding you back. It's a big piece of our healing journey to let go of the emotions related to the pain. [26:50] During Dr. Anna's healing journey, she learned from several spiritual healers that the breast holds relationships, the kidneys hold fear, the liver holds anger, the pancreas holds guilt, and the bladder holds the fear of letting go. In Eastern medicine, focusing on the emotional and spiritual aspects of healing is crucial and is something that Western medicine misses out on. [31:05] Your thoughts matter. Being grateful for the good things in your life will have a direct impact on your quality of life. Retrain your mind to focus on the positive instead of the negative and it will change your energy. Movement is an important piece in attaining a higher vibrational energy. [32:55] Women with dysfunction and pain can be consumed by it. We can become so used to the pain that the body doesn't know what to do when it's not in pain. Erica tells her students that it's not just about healing the body, they have to be open to what else shows up for them in a positive way. [34:20] We don't have a big enough vision for what our lives could be like, especially when we've been living in dysfunction and pain for a long time. [35:45] One of the first things to address is posture. Think about lengthening throughout the day. The pelvic floor has more surface area than you think. For optimal pelvic floor function, pelvic tilts are a good all around exercise to practice. As you work on your pelvis and become aware of your breath, you will get a lot of feedback from the body. [39:15] In order to change our habits, we have to be comfortable with being uncomfortable for a while. It takes time to train the neural pathways that connect your pelvic floor to your breath and to connect with your body. Always keep your movement out of the range of pain and work within that space. Over time your range of motion will expand as it heals. [41:50] You may have to pull back from high intensity workouts for a brief time as your body learns a new pattern of movement. Erica tells the story of a woman who retrained her body to run faster after giving birth to multiple babies than she did before becoming a mother because of the lack of pain. [44:40] If you're stuck in a seated position for a long time, there are some simple movements that you can do to not become stiff. Don't force your body to feel something, light movements, awareness of your pelvic position, and a taller posture are enough. [46:30] If you're using an exercise ball to sit on, be careful about allowing your body to round forward. If you can stay seated more upright they can be a great way to exercise in a seated position.     Mentioned in this Episode: @ericaziel ericaziel.com Core Connections Podcast with Erica Ziel youtube.com/thegirlfrienddoctor dranna.com/show     Always seek the advice of your own physician or qualified health professional before starting any treatment or plans. Information found here and results are provided for informational purposes only and are not intended to replace a one-on-one relationship with a qualified healthcare professional and are not intended as medical advice.

Erica Ziel, deep core exercise specialist, talks about the deep connections throughout the body and how your fascia and muscles impact everything from your toes to the top of your head. Learn about how Erica helps her students heal and release their fascia from inherited patterns of movement that cause dysfunction, and how to properly train your core to support your body and move without pain. [0:30] As a child, Erica had daily knee pains that only got worse as the years went on. After finally seeing a specialist about the pain, she was told the solution was to simply strengthen her legs. This put her on the path to learn about exercise science and the body. She began developing her own methodologies through her experience, especially when it comes to pre and post-natal women. [2:30] The pelvic floor and the fascia is a very important area of the body but people don't talk about it or how to address pelvic floor pain. The quality of your life depends a lot on the health of your pelvic floor. [4:00] So many women are told that healing isn't possible and that they just have to live with the pain and discomfort. [4:40] One common mistake that women make is drawing their belly toward their spine during exercise. This restricts breathing and blood flow to the pelvic floor. Tucking in your pelvis is another mistake that's come out of the fitness industry. You need to stop focusing solely on your glutes and think about your pelvic position. [6:15] Constantly rolling your shoulders is also an issue as the forceful movement shuts down your core. The more forceful you are in trying to force your body to do something, the more it rebels. [7:15] Be aware of how you are holding your body throughout the day. Try to stand more during your day and sit on a flat surface so you sit up taller. How you sit directly impacts your pelvic floor and lower back. Let your shoulders relax and use your mid back for support. [9:05] If you're standing, be aware of your knees. If you are locking your knees, it puts a lot of pressure on your lower back. [9:50] Dr. Anna has been experiencing more soas pain since the beginning of the pandemic. Any negative innervation in the connective tissues of our body is not good. As we age that tissue becomes more stiff and less flexible, which is why Dr. Anna advocates for an anti-inflammatory lifestyle. [11:25] Fascia is connected from head to toe and fascia release is an important part of healing the body. A strong core is critical to the healthy function of the pelvic floor. [12:50] Our inner line that begins at the big toe and goes up the inner thighs, pelvis, and hips has a direct impact on pelvic floor health. Many women experience back pain or pelvic floor issues without realizing it may be related. Many times, where you feel pain and dysfunction isn't the root cause. It's just the weak link that gave way first. [14:25] Fascia goes through and around all of our muscles, organs and nerves. Fascia informs the way that we move, some of which is hereditary. It's possible that you may have been walking wrong your whole life because of how you learned when you were a child. [16:10] The way that we have been moving in our life makes our fascia stronger for that movement pattern. As we walk we should be creating an oppositional spiral throughout our core, but many women are stiff and stuck when they walk. The spiral motion patterns allow the fascia to work throughout the body. [18:35] It's hard to relearn how to move. You have to trust your body's ability to move and change and improve. We can create new fascia and learn how to become strong in all movements by integrating the entire body as much as possible. [20:30] Functional exercise that incorporates moving the whole body is game-changing. Doing exercises correctly versus incorrectly makes all the difference in the world. Muscle is the organ of longevity, and women need to exercise to stay flexible, supple, and healthy. [23:00] Emotions are stored in the muscles of the body, with movement we can release these stuck emotions in the body. Our fascia system is so integrated, that when we start to increase the range of motion we can unlock a lot of feedback, especially when it comes to the pelvic floor. [26:00] Be ready to let go of the pain and dysfunction that is holding you back. It's a big piece of our healing journey to let go of the emotions related to the pain. [26:50] During Dr. Anna's healing journey, she learned from several spiritual healers that the breast holds relationships, the kidneys hold fear, the liver holds anger, the pancreas holds guilt, and the bladder holds the fear of letting go. In Eastern medicine, focusing on the emotional and spiritual aspects of healing is crucial and is something that Western medicine misses out on. [31:05] Your thoughts matter. Being grateful for the good things in your life will have a direct impact on your quality of life. Retrain your mind to focus on the positive instead of the negative and it will change your energy. Movement is an important piece in attaining a higher vibrational energy. [32:55] Women with dysfunction and pain can be consumed by it. We can become so used to the pain that the body doesn't know what to do when it's not in pain. Erica tells her students that it's not just about healing the body, they have to be open to what else shows up for them in a positive way. [34:20] We don't have a big enough vision for what our lives could be like, especially when we've been living in dysfunction and pain for a long time. [35:45] One of the first things to address is posture. Think about lengthening throughout the day. The pelvic floor has more surface area than you think. For optimal pelvic floor function, pelvic tilts are a good all around exercise to practice. As you work on your pelvis and become aware of your breath, you will get a lot of feedback from the body. [39:15] In order to change our habits, we have to be comfortable with being uncomfortable for a while. It takes time to train the neural pathways that connect your pelvic floor to your breath and to connect with your body. Always keep your movement out of the range of pain and work within that space. Over time your range of motion will expand as it heals. [41:50] You may have to pull back from high intensity workouts for a brief time as your body learns a new pattern of movement. Erica tells the story of a woman who retrained her body to run faster after giving birth to multiple babies than she did before becoming a mother because of the lack of pain. [44:40] If you're stuck in a seated position for a long time, there are some simple movements that you can do to not become stiff. Don't force your body to feel something, light movements, awareness of your pelvic position, and a taller posture are enough. [46:30] If you're using an exercise ball to sit on, be careful about allowing your body to round forward. If you can stay seated more upright they can be a great way to exercise in a seated position.     Mentioned in this Episode: @ericaziel ericaziel.com Core Connections Podcast with Erica Ziel youtube.com/thegirlfrienddoctor dranna.com/show     Always seek the advice of your own physician or qualified health professional before starting any treatment or plans. Information found here and results are provided for informational purposes only and are not intended to replace a one-on-one relationship with a qualified healthcare professional and are not intended as medical advice.

Are you interested in your health?  Have you been worried about your pelvic floor?  In this episode, we are discussing our body and how we can care for it. Today, I talk with Erica Ziel, Deep Core Exercise Specialist. Erica is a mom of three, an FDN Practitioner, certified personal trainer and Pilates instructor, health and nutrition coach, core exercise and pre/postnatal exercise specialist whose mission is to help women live a healthier life and heal their body through movement, wellness, intuition, and breath work. She joins us to discuss the importance of our deep floor and pelvic floor. We also discuss how the back pain, knee pain and more can relate to core strength. She shares the importance of healing post-pregnancy, and how to do it holistically. Questions I asked: How did you get abs post 3 kids? What is fascia? What kind of eating regime do you follow? How strict are you on your diet? What about exercise? Do you do cardio? How do you help women work on their core? How do women heal incontinence? What is the pelvic floor? How does back pain relate to core strength? What exercises can people do to strengthen their pelvic floor? How does pelvic floor health impact our overall health? How do women get diastasis recti? How do we help fix it? Can we heal our bodies after babies, even after a long time? Can you tell us your philosophy about helping women holistically? How can people work with you? Topics Discussed: Pelvic floor. How to get abs after kids. Form matters. Holistic healing. Breathwork. Embracing healthy menopause. Core strength. Strengthening your deep core. Curing incontinence. Pilates for the brain. Quotes from the show: “Women need to know about their body.” @EricaZiel @SisterhoodSweat “I have a masterclass on the pelvic floor, and so many people don't understand it.” @EricaZiel @SisterhoodSweat “Always remember, be open minded and try new things.” @EricaZiel @SisterhoodSweat “Women get better results when they change up their workouts and listen to their body.” @EricaZiel @SisterhoodSweat “We have a lot of healing opportunity here.” @EricaZiel @SisterhoodSweat   How you can stay in touch with Erica: Website Free Pelvic Floor Guide Twitter Knocked Up Facebook Personal Facebook Fitness Instagram Personal Instagram YouTube LinkedIn   How you can stay in touch with Linda: Website Facebook Twitter Instagram Pinterest YouTube SoundCloud   "Proud Sponsors of the Sisterhood of S.W.E.A.T"   Essential Formulas   My daily energy stems from mushrooms... mushroom coffee that is! Have you checked out Four Sigmatic yet? If you want a coffee that contains superfoods and adaptogens like rhodiola, eleuthero, and schisandra to help you live a healthier, more enhanced life, then you need Four Sigmatic mushroom coffee in your daily routine! Check out their products here and be sure to let me know what you think of it!

We get to talk all about the keys to prenatal and postpartum fitness as well as the best approach to preparing for birth.  Erica Ziel has been in the fitness industry for many years and has dedicated herself to the online coaching of prenatal and postpartum women… she GETS IT!  We chat about what REALLY matters in this life phase and dispel some myths when it comes to some VERY common prenatal advice.   Is it possible to truly prepare our pelvic floor for a great delivery and recovery?  YES!  Listen to find out just what secrets we are divulging that are a game changer for our clients!

Do you think pelvic floor dysfunction and urinary incontinence is a normal and acceptable part of pregnancy or being a woman in general? Erica Ziel is a Pilates master and her focus is on movement during the perinatal time.

EPISODE 101 | Erica Ziel is a mom of three, an FDN Practitioner, a certified personal trainer and Pilates instructor, a health and nutrition coach, AND a core exercise and pre/postnatal exercise specialist whose mission is to help women live a healthier life and heal their body through movement, wellness, intuition, and breath work. She's morphed her education with her constant finding of research and hands-on approach to teaching female clients. Erica is passionate about education surrounding wellness and taking a holistic approach to healing our bodies. She wants to inspire women to regain not only hope, but also experience true, life-lasting results. Erica is the founder and creator of Core Athletica®, The Core Rehab Program, Knocked-Up Fitness® prenatal membership, instruction trainer courses, and host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can! In the episode, Erica shares how deep core and pelvic floor strengthening can improve things like back and knee pain, why kegels don't work, what we should be doing INSTEAD of kegels...and more! Enjoy!! EPISODE WEBPAGE: thehealthinvestment.com/101 P.S. – If you're liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode

Erica Ziel is a certified personal trainer, health coach, and more, with a mission to help women live healthier lives and heal their bodies through movement, wellness, intuition, and breath work. Join us as we talk through the dos and don'ts of prenatal and postpartum exercise and the common misconceptions surrounding both.Be sure to check out:www.EricaZiel.com

Are you getting stronger, but still missing the key to optimal strength? Can we hold emotion in our bodies? In this episode: Erica Ziel teaches on neuromuscular fascia and how everything is connected in the body, and why (hint: it's fascia) What women who have been pregnant need to know The steps to processing emotions with physical movement Show notes & resources: www.jennihulburt.com/137

Connect With Erica on IG: https://www.instagram.com/ericaziel/ or https://www.instagram.com/knockedupfitness/ Connect With Toni on IG: https://www.instagram.com/tips_with_toni/ or https://www.instagram.com/tipswithtoni_podcast/

In this episode we've got Erica Ziel with us. She works with the most motivated population that often gets ignored by clinics and gyms: women in the prepartum and postpartum periods of their lives. Erica will provide advice on how to work with this segment of people and why she loves being involved with them. […]

In this episode we've got Erica Ziel with us. She works with the most motivated population that often gets ignored by clinics and gyms: women in the prepartum and postpartum periods of their lives. Erica will provide advice on how to work with this segment of people and why she loves being involved with them. “It is amazing, when women learn this, how much mobility she can have in her lumbar spine the week she is going to give birth. I see it time and time again, because she actually learns how to articulate, and she is going to feel so much better when she can have that mobility.” – Erica Ziel Topics Covered Include Why Erica decided to work with this population The logical and medical reasons why pregnant women can work out Things that every pregnant woman should be doing Differences between women that did and did not exercise before pregnancy How to tell if a workout is too intense for the pelvic floor The first thing that Erica always tries to teach Coming into pregnancy with dysfunctions Providing women with more mobility to make a more comfortable birth Focusing on prevention instead of waiting for dysfunction Why working with pregnant women can make a trainer's day easier What men can do to talk about things that may be uncomfortable for them How Erica determines if a practitioner should be referred to Knowing when it is okay for postpartum women to get back to their normal exercise routine Seeing women become stronger after giving birth The biggest takeaway Erica has from working with this population Erica's website: https://www.ericaziel.com/ Clinic Gym Connect: www.clinicgymconnect.com

Deep Core Specialist Erica Ziel has always had an interest in the human body. How it moved, how it functioned, how it was all connected. This interest led her to a B.Sc. in Health and Human Performance, becoming a certified STOTT Pilates instructor, personal trainer and nutrition coach. She's been featured in publications like Shape and People magazine, Mind Body Green, and more.   In this wide ranging conversation we discuss how you can heal pain and disfunction in your body at any stage of motherhood, (it's never too late!) and why your fascia and pelvic floor is where you start.  Episode Links: IG @EricaZeil Facebook @EricaZeilFitness Erica's Podcast The Core Connections Podcast Erica's Website  Motherhood Unstressed Book Institute for Integrative Nutrition (IIN) Dr. James F. Clapp - Exercising Through Pregnancy Connect with Motherhood Unstressed: Get the book "Motherhood Unstressed - Daily Meditations on Motherhood, Self-Care, and the Art of Living a Life You Love" available in print and Kindle. Subscribe to The Motherhood Unstressed Podcast Leave a review on iTunes (why do you love the Motherhood Unstressed Podcast?) Instagram @motherhoodunstressed Facebook @MotherhoodUnstressedPodcast Sponsored by: Motherhood Unstressed CBD - A better vibe is just a click away. Use code Podcast to save. Hiya Vitamins - Sugar free vitamins for kids. Use code Unstressed to save 50%! Baby Trend - Use code CoveMe20 to save 20%. Want more? Check out some of our most popular past episodes! Dr. Steven Gundry Poet Kate Baer "Beginners" Tom Vanderbilt Stop Your Racing Thoughts Meditation Martha Beck      

In this episode, we're interviewing a fellow podcaster, Erica Ziel, host of The Core Connections podcast (link below)! About Erica: Erica Ziel, mom of three, received her Health and Human Performance degree from Iowa State University, is an FDN Practitioner, certified personal trainer and Pilates instructor, health and nutrition coach, core exercise and pre/postnatal exercise specialist whose mission is to help women live a healthier life and heal their body through movement, wellness, intuition, and breathwork. Inspiring women to regain hope but also experience true, life lasting results. Erica is the founder and creator of Core Athletica®, The Core Rehab Program, Knocked-Up Fitness® prenatal membership, instruction trainer courses, and host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can! The Core Connections Podcast: https://podcasts.apple.com/us/podcast/core-connections-with-erica-ziel/id1367643098 You can find out more about Erica by going to https://knocked-upfitness.com/. You can find out more about FDNthrive by going to www.fdnthrive.com.

Pelvic floor after baby. In this episode, Erica Ziel breaks down how to take care of our bodies after having a baby in a whole and holistic way.    The Unspoken Connect the dots. Understand that the body works as a whole. The symptoms we might be feeling have a root cause we don’t often look for. In order to see lasting changes and feel our best, we have to address our bodies in a holistic way. What We Discuss with Erica Ziel Erica shares how to look at the root cause of common symptoms women feel postpartum.  She shares how to adjust our posture to heal our bodies.  Erica shares how to slow down, so that we can actually get the results we want to see.  She also gives tips on how to connect to your pelvic floor.  If you’re living in Toddler Tantrumville, learn how to put an end to the power struggles with your strong-willed toddler once and for all at https://www.raisingchildrenyoulike.com/toolkit   Wanting to unlearn the discipline tactics you were raised with so you don’t repeat unhealthy cycles of abuse? Check out Discipline Without Yelling where you’ll learn how to teach your child that you don’t have to be hurt, in order to be loved. https://www.raisingchildrenyoulike.com/discipline Personalized supplements for all your health stages.  From period management, to when you're trying to get pregnant, to when you're in the post-baby years. My Binto customizes your daily supplements that tailored to YOUR body, and your body only. You'll get 20% off your first month when you use the code notyourmothers.   Take the quiz of which ones are the best for you at https://mybinto.com/notyourmothers/   If you wonder what toys your child should be playing with to promote their best language, motor, cognitive, and social-emotional skills, Monti Kids takes the guesswork out and send them right to your door! Boom! And for our podcast listeners, Monti Kids is giving $50 dollars off your purchase PLUS free shipping. Go to Montikids.com and enter the code MOTHERS   Mom-life wears you out, coffee doesn’t always help and really, it’s not that deeply nourishing. We are obsessed with Four Sigmatic mushroom coffee! It’s so good for your whole being. Check them out at foursigmatic.com/mothers  and make sure to use the code MOTHERS for 10% off!   Take the worry and guesswork out of the first year of exposing your child to allergenic foods. Ready, Set Food is a product created by an allergist mom to help moms expose their children to the top allergenic foods in a safe and controlled way starting at 4 months of age. And for our podcast listeners, this will coupon code will give 40% off the first month of any subscription of Ready, Set, Food! Products.Offer rules: (ex: Limited to one use per customer, cannot be combined with other offers): One application per customer. First-time subscribers only. Cannot be combined with any other offer.  Go to ReadySetFood.com and enter the code NOTYOURMOTHERS As mamas, it’s really hard to get out the door and get to therapy and talk about all the incredible things that are going on in your life like career, mom-life, marriage, identity, all the aspects of being a mom and being a woman and being a human being. Better Help is offering our listeners 10% off their first month! So go to BetterHelp.com/NotYourMothers and enter the code: Not Your Mothers to get that 10% off.   Like this show? Please leave us a review here -- even one sentence helps! Consider including your Instagram handle so we can thank you personally!   Full show notes and resources can be found here.

Each month, we publish an expert interview for our listener supporters via Patreon! Become a member at patreon.com/birthhour for access to these episodes as well as a ton of other fun perks! I really enjoyed talking with Erica all about which exercises are safe during pregnancy and postpartum, and the fundamentals of healing your core after baby.  Erica also has a podcast called Core Connections and here are some of the episodes that are especially relevant to our discussion today if you want to hear more from Erica! Why Pregnancy is the BEST Time to Learn How to Strengthen Your Core! {Podcast Episode}  The Power of Rotational Movement! {Podcast Episode}  6 Diastasis Recti Questions Answered! {Podcast Episode} Erica also has an online course called Knocked Up Fitness and Core Rehab for Postpartum that I have personally enjoyed as have many members of The Birth Hour community! 

Are you peeing your pants with laughing, sneezing, or exercise? Are you suffering from painful intercourse? Does it feel like your tampon doesn't fit the same anymore? Are you constantly looking for the restroom because you never know when you'll need it?Well fear no more! In this episode, Dr. Tabatha is interviewed by Erica Ziel, a core rehab expert, and together they answer these questions and many more! You aren't the only one. You don't have to suffer in silence. Find out what's going on with your body and how to get the right gynecologist to help you.Please pass this episode onto the women in your life; we all need this information!!Erica Ziel's Website: https://www.ericaziel.com/FB: https://www.facebook.com/EricaZielFitness/IG: https://www.instagram.com/ericaziel/Dr. Tabatha's Website: https://www.drtabatha.com/FB: https://www.facebook.com/DrTabathaIG: https://www.instagram.com/dr_tabatha/

Podcast Episode 134: Erica Ziel “The Core Expert” The FBGs are thrilled to bring you this interview with one of the top core experts in the fitness world--Erica Ziel. In the past, we spoke to her best advice for strengthening your core postpartum and beyond and her 10 Tips For a Fit Pregnancy. Here we talk about her Core Rehab program, her tips for fascial training (you can change the structure of your fascia!), why working your core means more than aiming for six-pack abs, advice for moms of multiples, her go-to pelvic floor move and more (for your core!)  Connect with Erica Ziel on social media on Twitter @EricaZiel,  Instagram, Facebook, and YouTube  Fit Bottomed Girls www.fitbottomedgirls.com Fit Bottomed Mamas www.fitbottomedmamas.com Fit Bottomed Zen www.fitbottomedzen.com  Fit Bottomed Eats: www.fitbottomedeats.com Twitter: @FitBottomedGirl @FitBottomedZen @FitBottomedMama @FitBottomedEats Email us at podcast@fitbottomedgirls.com Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/ Subscribe: http://fitbottomedgirls.com/podcast/ Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!  

Did you know that your facial expression is tied to your Fascial expression, And that you could work on your mind through moving your body? Today my guest is core exercise and fascial specialist Erica Ziel. We talked about the importance to work your fascia as well as your muscles to stay flexible and healthy. We also approached a very taboo subject for women, incontinence!   This interview will provide you with information, practical guidance and great wisdom.   About Erica: Erica Ziel is a core exercise and fascial specialist whose mission is to help women heal their body through movement, mindset and wellness. Inspiring women to regain hope but also experience true, life lasting results. Erica is the founder and creator of The Core Rehab Program, Knocked-Up Fitness membership, instruction trainer courses, Core Studio and her Core Connections Podcast. She believes that anything you want to improve about your health and body, you can! You can find out more and reach Erica at: www.ericaziel.com   Haven’t claimed you FREE DISSOLVE YOUR STRESS MASTERCLASS yet? Get it at www.singleanddoingitall.com

In this episode Dr. Tabatha interviews core exercise specialist, Erica Ziel. Erica shares her secrets on how to get out of your own way, so you can strengthen your deep core and pelvic floor. She walks us through how to properly do Kegel exercises, and she reminds us that exercise and movement are not an all or none gain. 10 minutes a day can make the difference!Erica is the creator of Knocked Up Fitness for pregnant and postpartum women, and the super successful Core Rehab Program for all women. Her newest creation, Core Studio, gets you back into shape, physically and emotionally, with just 10 minute workouts everyday. Consistency is key!Check her out at https://www.ericaziel.com/FREE PDF-How to Properly Engage your Pelvic Floor https://www.ericaziel.com/pelvicfloorFollow Dr. Tabatha on Facebook: https://www.facebook.com/DrTabathaOn Instagram: https://www.instagram.com/dr_tabatha/Her website: https://www.drtabatha.com/

Conoce sobre Carla Egurrola, Mindvalley Master Certified Trainer (MCT) y embajadora de Mindvalley para Guatemala.Carla es una profesional en fitness y salud. Cuenta con una licenciatura en nutrición, un diplomado en Fitness & Lifestyle Management y es life coach certificada. Carla se especializa en fitness coaching orientado al bienestar, combinando diferentes disciplinas, incluyendo entrenamiento funcional, ejercicio isométrico y técnicas derivadas de yoga y de pilates, para lograr resultados integrales y duraderos.Durante los últimos 15 años, se ha dedicado a desarrollar profesionales en fitness y a crear programas de ejercicio y de yoga en Guatemala. Es co-fundadora de Alive Gimnasio Boutique, así como co-fundadora y directora de Equilibrium, un estudio de entrenamiento especializado. Su experiencia de vida y de carrera, la ha llevado a creer fielmente que la clave para una vida plena y feliz es la conexión entre el cuerpo la mente y el espíritu; ese es el mensaje que desea transmitir a sus clientes y alumno.Aliados internacionales en este episodio:-Erica Ziel: http://ericaziel.com/Isophit: https://www.equilibriumgt.com/post/qu%C3%A9-es-isophitMindvalley: Programas en línea sobre bienestar en todas las áreas: https://www.mindvalley.com/ redes: mindvalleyenespañolEvento en vivo de Mindvalley en Bogotá, Colombiahttps://www.mindvalley.com/be/colombia Programa en en línea desarrollado por Carla Egurrola y Miguel Bran: mycorechallenge.comEste episodio es patrocinado por: MANÁ. Crianza orgánica, los peces en los sistemas de MANÁ, viven en agua purificada constantemente y son criados sin antibióticos, hormonas, de manera segura, trazable y sostenible Mana comercializa tu producción de peces crustáceos y moluscos de consumo humano, así como vegetales orgánicos y acompañantes en el proceso de principio a fin. La próxima vez que pidas pescado, que sea de mana de crianza orgánica y disfrútalo. Conoce más en www.sistemasmana.com

Conoce sobre Carla Egurrola, Mindvalley Master Certified Trainer (MCT) y embajadora de Mindvalley para Guatemala.Carla es una profesional en fitness y salud. Cuenta con una licenciatura en nutrición, un diplomado en Fitness & Lifestyle Management y es life coach certificada. Carla se especializa en fitness coaching orientado al bienestar, combinando diferentes disciplinas, incluyendo entrenamiento funcional, ejercicio isométrico y técnicas derivadas de yoga y de pilates, para lograr resultados integrales y duraderos.Durante los últimos 15 años, se ha dedicado a desarrollar profesionales en fitness y a crear programas de ejercicio y de yoga en Guatemala. Es co-fundadora de Alive Gimnasio Boutique, así como co-fundadora y directora de Equilibrium, un estudio de entrenamiento especializado. Su experiencia de vida y de carrera, la ha llevado a creer fielmente que la clave para una vida plena y feliz es la conexión entre el cuerpo la mente y el espíritu; ese es el mensaje que desea transmitir a sus clientes y alumno.Aliados internacionales en este episodio:-Erica Ziel: http://ericaziel.com/Isophit: https://www.equilibriumgt.com/post/qu%C3%A9-es-isophitMindvalley: Programas en línea sobre bienestar en todas las áreas: https://www.mindvalley.com/ redes: mindvalleyenespañolEvento en vivo de Mindvalley en Bogotá, Colombiahttps://www.mindvalley.com/be/colombia Programa en en línea desarrollado por Carla Egurrola y Miguel Bran: mycorechallenge.comEste episodio es patrocinado por: MANÁ. Crianza orgánica, los peces en los sistemas de MANÁ, viven en agua purificada constantemente y son criados sin antibióticos, hormonas, de manera segura, trazable y sostenible Mana comercializa tu producción de peces crustáceos y moluscos de consumo humano, así como vegetales orgánicos y acompañantes en el proceso de principio a fin. La próxima vez que pidas pescado, que sea de mana de crianza orgánica y disfrútalo. Conoce más en www.sistemasmana.com

Our core is the entire support system of our body. It surrounds our spine and pelvis and connects our upper and lower body. It plays a huge part in our daily activities, which is why it is crucial to strengthen it. You can achieve core strength by knowing proper breathing techniques and having the right mindset. This week, we are joined by Erica Ziel. Erica is the founder of Core Athletica and Knocked-Up Fitness. She is also a sought-after expert in fitness-infused Pilates, fascial training, core, and pre/postnatal exercises. Her mission is to help women feel their absolute best throughout every stage of womanhood. Erica has been featured in and has contributed to several publications such as The New York Times, People.com, Pilates Style Magazine, Oxygen Magazine, and Fit Pregnancy, to name a few.  If you want to learn more about holistic healing and the use of proper breathing and meditation in addressing body issues, check out this podcast!    Here are the discussion points for the episode:    (3:45) Erica's journey from fitness to wellness   (6:42) Pelvic floor dysfunction      (9:42) Giggle incontinence and the pelvic floor  (12:42) Activating your pelvic floor  (14:35) How an activated pelvic floor can also benefit men (15:28) The core and its essential parts (17:33) Pain as a symptom  (18:04) The fascial system   (23:52) Reconnecting our body through breathing  (30:35) Meditation, visualization, and healing  (34:48) Radical responsibility for our own body  (36:53) Activating the pelvic floor through proper breathing (especially for those women who just gave birth and those undergoing menopause)  (41:10) Effects of overactivation  (41:45) Importance of having the correct posture  (43:52) Erica demonstrates Movement One exercise  (49:18) Negative self-talk should only be limited to awareness (51:28) Reframing our thinking and perspective    I hope you learned a lot about core dysfunction and how you can address it through a powerful breathing exercise. With what you've learned today, you can now envision and work on a healthy mind and body! To access Erica's DVDs, workouts, and ebooks, visit her online store. You may also visit her website, Restore Your Body Through Movement, to check her programs. Tune in to her podcast The Core Connections for more insights about health and wellness. Make sure to share your insights at drgordon@menopausemovement.com. If you want to join our online community, go to our Facebook community at Menopause Movement with Dr. Michelle Gordon. For more episodes, head over to my website. Thanks for tuning in!  See omnystudio.com/listener for privacy information.

  We all know core muscles are important, but how do we know we are using our core connections most effectively? Erica is a mom of three, a published author, a Pilates instructor, and a nutrition coach with 15+ years of experience. She's also the creator of The Core Rehab program and Knocked Up Fitness. She holds a bachelor's degree in Kinesiology and Health from Iowa State University, and is a certified personal trainer. On today's episode of Awesome Health, Erica tells us the differences and similarities between Olympic-style weightlifting, Pilates and core training. We also talk about core connections, especially for pregnant and postpartum women. But men don't shy away, there's a lot for you to learn from Erica, too! Join us and hear it all on today's Awesome Health podcast. More About Awesome Health with Erica Ziel We start with her back story. Erica says to this day her mom jokes she has no idea where Erica got the "movement bug" from because it didn't come from her mom's side of the family! As a child, Erica suffered from a lot of knee pain. It started at the age of 5 and continued til she was 21, when she finally rehabbed her body. She loved anything related to athletics, but she was always injured and in a lot of pain. By the time she was a junior in high school, she had been to many different doctors who all said it was just growing pains and she would outgrow it. Well, Erica never outgrew the pain. Finally at the Mayo Clinic they told her she needed to strengthen her knees. It sounded so simple! She wondered why no one had told her that before, but she embraced it from then on. She began strength training and the football coach at her high school helped her find proper form. Changing her form made all the difference and the exercises started to work, in more ways than one. Her knees hurt less and she was intrigued. In fact, the experience peaked her interest so much she studied Exercise Science at Iowa State. From there, she became interested in Pilates and taught mat Pilates at Iowa State. She was also studying to become a group instructor, and at one point her instructor told her she needed to make a choice. Erica would have to choose between kickboxing or mat Pilates, and she choose Pilates. It proved to be the right choice and she eventually moved to California where studied under John Gary in Long Beach. The Importance of Deep Core Muscles Now that she's built an entire business around core muscles, I asked Erica if she could explain why it's so important to have deep core muscles for pregnancy and when should we develop them. Erica says the sooner you can start the better, so if you can start before you get pregnant that would be ideal. But you can learn and benefit from these muscles at any stage. Even if you are due next week knowing and using these muscles can still help you. Implementing what you learn from just a few sessions of connecting your your breath to your core and your pelvic floor can make a big difference. She says anything a mom can do to help ease her labor and recovery can help with things like postpartum depression and anxiety. Many of her women reach out and tell her how different their postpartum recovery was after learning how to engage their deep core muscles, versus their earlier pregnancies when they didn't know how to use these muscles. Some of these women have had several babies before working with Erica and after tapping into their deep core muscles their ensuing pregnancies actually got easier - when most additional pregnancies actually get harder for the majority of women. Women's Health Issues During and After Pregnancy Which leads to my next question: what are the top health issues women come across during pregnancy and after? The women Erica speaks to all tell her their #1 issue is pelvic floor issues such as incontinence. Women have told her every time they jump rope or they sneeze or they get on a trampoline they pee a little. It's become so common people are seeing it as a normal thing. But it's not and it shouldn't be and it doesn't have to be. This doesn't just happen to women who have babies, it can happen to women who have never been pregnant. A lot of women try to avoid this happening by doing kegels, but often they do them wrong and ineffectively. Another common issue is pelvic organ prolapse. This is when the uterus or the bowels slip down below the pelvic floor. Often women find her after the fact and they've had to have a hysterectomy because they had a full pelvic organ prolapse. But if we would teach women about this we can help women prevent this from happening in the first place. After those two issues comes back pain. People will tell her they are doing all of their ab work but they are still having back pain. And it is typically because they are not connecting correctly through their core. So the fundamentals are missing and that is something she walks people through in their first week in her program. Also on today's episode we talk about why we sometimes need to back off and relearn the basics, other health issues that are common for pregnant women and the instructor course she offers. Join us for this insightful conversation about core connections and more on episode 23 of Awesome Health! Episode Resources Erica Ziel's web site Knocked Up Fitness Erica's podcast Erica Ziel on YouTube https://bioptimizers.com/coreconnections Bioptimizers.com (mass10)

Erica Ziel has helped women feel their best in every stage of life over the past 15 years.

Hi friends! I’m so excited for this week’s episode because I’m chatting all about core training with Erica Ziel! I have to say that this is one of my top three favorite episodes. If you haven’t checked out the podcast yet, please give this one a listen! Erica drops so many knowledge bombs and I think it’s an extremely important topic. So much of our everyday movement comes from the core! Our core strength and stability can affect our posture, alignment, pelvic floor function, back function, and SO MUCH MORE. Here are some of the things we chat about:  - The muscles of the core and favorite functional core exercises - What is fascia? - Favorite exercises by trimester - Thoughts on belly binding post-birth - Tips for building fitness levels back safely after birth - Diastasis Recti: how to close the gap and restore function - If you have DR, do you have to modify core exercises forever? Here’s a little bit about Erica if you haven’t met her yet! Erica Ziel, founder of Knocked-Up Fitness, is a sought-after expert for fitness-infused Pilates and pre/postnatal exercise specialist.  She holds a Bachelor’s Degree in Kinesiology & Health from Iowa State University and is a Certified Personal Trainer, Pilates Instructor, Nutrition Coach and “Mom of 3″.  Author of 'The Knocked-Up Fitness Guide to Pregnancy' book, she has created prenatal and postpartum workout dvd's and programs. Along with instructor trainer pre/postnatal courses and certifications and her Core Rehab Program and Certification. Erica has been featured in and contributed to many publications such as, The New York Times, People.com, Oxygen Magazine, Fit Pregnancy, Pilates Style Magazine, Pregnancy and Newborn Magzine, LiveStrong.com and many others. I LOVED talking with her and I hope you enjoy this episode! Be sure to connect with her and say hi over on Instagram or her website. Resources: Knocked Up Fitness site Pregnancy Fitness membership Core Rehab Program Check out my Post Baby Bod Fitness Plan here! If you’re working out at home this summer or traveling, click here to get 21 days FREE of Les Mills On Demand.  Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.  You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play.

Peeing your pants, knee pain, shoulder issues?! These can all be problems related to your pelvic floor!! This week, Erica Ziel, host of the Core Connections Podcast, creator of Knocked Up Fitness and Momma to three dives in! This is a truly fascinating topic because there is SO MUCH that most of us don't know! Also, there may be help available if you're experiencing a problem that is totally going under the radar. I can't wait for you to hear from Erica!! For more of Erica find her at Ericaziel.com and on Instagram @Ericaziel.

Do you wonder if it's too late to get back in the exercise game after having your kids? In this episode, I'm talking with fitness expert Erica Ziel about exercise and taking care of your body after having kids. We talk about postpartum challenges and preventative measures women need to take to feel good now and later in life. We also laugh as we chat about the "mom butt" or still looking pregnant even after you're years postpartum. If you have struggled to get back in the exercise game after having your kids - no matter how long ago that was - this is the episode for you! Highlights: How Erica got into fitness and wellness Common complaints and challenges for women after having kids Why your pelvic floor is important, how to strengthen it, and why it's never too late How to get started in exercising even if you haven't done it since before having your kids Why working out harder and longer can actually make it more difficult to lose weight Balancing out your body from things like holding your kids "Mom butt" and how to change your posture to find your booty again Why you may look pregnant long after you are What you can do if you're sitting most of the day Today’s Guest: Published author, founder of Core Athletica® Inc., Knocked-Up Fitness®, creator of the Core Rehab Program, expert on Fascial Training, Core and Pre/Postnatal Exercise Specialist. Bachelor’s Degree in Health & Human Performance from Iowa State University, a Certified Personal Trainer, Pilates Instructor, Nutrition Coach and Mama of 3.  Erica has been featured in and contributed to many publications including; The Strength and Conditioning Journal, People.com, Oxygen Magazine, Fit Pregnancy, Pilates Style Magazine, Pregnancy and Newborn Magazine + LiveStrong.com.  Growing up on a family farm in the Midwest, she worked alongside her family on the farm - this environment instilled a strong family focus and an incredible work ethic she has carried with her, and is reflected today in her dedication to her family and her successful business. Erica’s Functional Fascial Core method has proven to generate quicker and better results for her clients! She has been in the wellness space now for over 15 years. Resources: www.EricaZiel.com www.Knocked-UpFitness.com Erica's membership  Core Connections Podcast Erica Ziel on Instagram

Hi There, Gorgeous!! Today we have the lovely Erica Ziel on the Blossoming Mommy and Baby Show! Erica is the founder of Knocked Up Fitness and she is sharing with us about all things pelvic floor + your deep core! From what workouts to do while pregnant to how to heal your pelvic floor and core, Erica is dropping the knowledge, mamas!! If you are expecting a little one or newly postpartum, this episode is for YOU. Enjoy XOXO

The topic of collagen has been buzzing around, especially in the anti-aging world. I wanted to answer a lot of your questions and separate truth from fiction when it comes to collagen + your body! Discussed In This Episode What is collagen? How do I add collagen to my diet? How is collagen taking collagen going to benefit me? Check out the blog post for my product recommendations and my bone broth recipe! Mentioned In This Episode David Lesondak, Fascia: What It Is and Why It Matters Fascia + Collagen... The Dynamic Duo Fascia: The Important Role It Plays In Your Health Kids Nutrition, Health & Development Mindful Movement Get Your Gut Moving With These Hacks The Core Rehab Membership Follow me on Instagram + Facebook!! Stats + Quotes "Type 1 collagen is as strong or stronger than steel." “Collagen is the glue that helps to hold everything together.” – Erica Ziel “Around your 30s, your cell rejuvenation will start to plateau or decrease.” – Erica Ziel “Our fascia will form in the direction that movement is made.” – Erica Ziel “Work on your body for the long haul.” – Erica Ziel “Move better.” – Erica Ziel

How long is it going to take to get my body back? When can I start working out? Should I be wrapping my belly? All these questions are answered in this episode of The Core Connections Podcast! Follow me on Instagram + Facebook!! Mentioned In This Episode: David Lesondak, Fascia: What It Is and Why It Matters It's Time To Part With Your Back Pain Knocked-Up Fitness Prenatal Membership Why Pregnancy Is The Best Time To Start Learning About Your Core Pelvic Floor + More With Solange Ross Wrap Battle | What Wrap Does Your Core Need After Baby Bulletproof Coffee 6 Diastasis Recti Questions Answered Dry Brushing + Detoxing How To Check For Diastasis Recti Quotes From This Episode: "No matter how slow you go, you are still lapping everyone on the couch." "Focus on how your body is feeling." - Erica Ziel "Embrace where you have been." - Erica Ziel "Stop looking at the scale." - Erica Ziel "We have to allow expression." - Erica Ziel "Allow the process to begin because the recovery process is the same." - Erica Ziel "It takes time to heal your body." - Erica Ziel

Creating balance and space in your body is so important because it affects how you feel physically, mentally and emotionally. In this episode we cover... How creating space can decrease aches + pains in your body Awareness of how your body is moving + the space it's creating How your fascia can help to create more space Being fascially strong is > being muscularly strong How to move your body from head to toe in order to feel and create more space Follow me on Instagram + Facebook!! Mentioned In This Episode: Visit the blog post for more information on this episode! David Lesondak, Fascia: What It Is And Why It Matters Mid-Back Makes You Stronger Choose To Be Grateful With Angela Mader Join my NEW Facebook Group to connect with like-minded women can come together for answers, advise, motivation and conversation around living a holistic lifestyle! Quotes From This Episode: "Everything is energy. That’s all there is to it. Match the frequency of the reality you want and you cannot help getting that reality. It can be no other way. This is not philosophy. This is physics.” "We have the ability to change our energy. Improve our energy." - Erica Ziel "You fascia will move in the direction your body moves." - Erica Ziel  

The art of mindful movement comes when you can focus your attention on the quality of the movement rather than using force. When you start to listen to your body and bring 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! Follow me on Instagram + Facebook!! Main Points From This Episode: It is more than just when you are exercising  Awareness Overthinking Small movement leading to big results Releasing emotion in our fascia Breathing + moving + connecting, oh my! Mentioned In This Episode: The Core Rehab Program Knocked-Up Fitness Membership How To Do Pelvic Tilts Choose To Be Grateful With Angela Mader Yoga, Movement And Purpose With Kristin McGee Check out the blog post for more on this episode! Join my NEW Facebook Group to connect with like-minded women can come together for answers, advise, motivation and conversation around living a holistic lifestyle! Quotes From This Episode: "Concentrate on the correct movement each time you exercise, lest you do them unproperly you lose all vital benefits." - Joseph Pilates  "Forceful movement is the opposite of mindful movement." - Erica Ziel  "There is no limit to what your capabilities are." - Erica Ziel  "Fascia is stronger than muscle." - Erica Ziel  "We can always connect deeper with our bodies." - Erica Ziel

I get so many questions about umbilical hernias that I wanted to devote an entire podcast to it! In this episode, we will cover... What is an umbilical hernia? What can cause an umbilical hernia? How do I know if I have an umbilical hernia? Is surgery my only option to heal my umbilical hernia? What can I do to prevent an umbilical hernia? If there are any questions that I didn't cover in this episode, please feel free to reach out to me on Instagram or Facebook where I can answer any more of your questions! Mentioned In This Episode: The Core Rehab Program 6 Diastasis Recti Questions Answered David Lesondak, Fascia: What It Is And Why It Matters Fascia + Collagen... The Dynamic Duo Mid-Back Makes You Stronger Myths About Ab Training Get Your Gut Moving With These Hacks How To Check For Diastasis Recti Knocked-Up Fitness Membership For more information on this podcast, check out the blog post! Quotes From This Episode: "Take care of your body. It's the only place you have to live." - Jim Rohn "20% of babies are born with umbilical hernias. 90% of them will close naturally by the age of 5." - John Hopkins "Check in with your body." - Erica Ziel  "Be aware of what your body is telling you." - Erica Ziel "You can't cheat your way out of creating new fascia." - Erica Ziel  "Be kind to ourselves. Be kind to our body." - Erica Ziel  Join me and thousands of others in the FREE beginner online series that will help you get started on your path to better health!

This is a conversation that I have been wanting to have with you for a long time. Lately, I have been reminding myself about this journey of life that we are all on and how it relates to the way our mind works and how we move forward on our path. Follow me on Instagram + Facebook!! Main Points From This Episode: Gratitude for where you have been because it has gotten you here today Don't be stuck in the past because it won't allow you to move forward One day at a time; one foot in front of the other It's not about being perfect because these imperfections that we all embody make us who we are. Mentioned In This Episode: The Core Rehab Membership Knocked-Up Fitness Membership Prenatal + Postnatal Exercise Specialist Course and Certification Check out more on this podcast by visiting the blog post! Quotes From This Episode: “The only impossible journey is the one you never begin.” – Tony Robbins “We have to work on not allowing our past to hold us behind for the potential that we have now and for the future.” – Erica Ziel “Don’t judge each day by the harvest you reap, but by the seeds that you plant” – Robert Luis Stevenson “Whatever you can do or dream you can, begin it; Boldness has genius, power, and magic in it.” – Johann Wolfgang von Goethe “A journey of a thousand miles begins with a single step.” – Lau Tzu “The key to realizing a dream is to focus not on success, but significance. And then, even the small steps and little victories along your path will take on greater meaning.” – Oprah Winfrey “If we are always thinking in our head, we might miss some things that we feel in our heart.” – Erica Ziel

In this episode, I let you in on how you can work to decrease your back pain through daily habits that you may not know you are doing. Spoiler Alert: surgery is NOT the answer. On top of what I teach you in this episode, I give you the tools in my Core Rehab Program where you will work to apply these principles to your daily life. Now let’s say it together, “BYE, BYE BACK PAIN.” Follow me on Instagram + Facebook!! Main Points From This Episode: You DON’T need surgery to heal your back pain How to pick things up from the ground properly to avoid pain in back Lengthening (Instagram link) your spine The tools learned in Core Rehab can help reverse and PREVENT your back pain Head positioning affecting your posture without you knowing it Low back pain is preventable Untuck your butt!! Mindset Mentioned In This Episode: Watch the YouTube video here! Picking Up | 6:37 Head Positioning | 15:15  Chest Opening | 16:07 The Core Rehab Program Untuck Your Butt Midback Podcast David Lesondek Fasica Podcast For more information, check out the blog post! Quotes + Stats From This Episode: “If I want what I’ve never had, I have to do what I’ve never done.” – Thomas Jefferson “31 million Americans have back 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, this equates to costs in excess of $100 billion each year.” – The University of North Carolina “Those with neck or back pain spend approximately 60% more on their health care per year than those that do not have pain.” – American Chiropractic Association “It’s not a quick fix and there is no pill in the world that’s going to do it for you.” – Erica Ziel

I’m sure you have tried one before, right?? The diet plan that you are sure is going to help shed those extra pounds you have been hanging onto for years, and you end up spending all of this money on a microwaveable meal that has no nutritional benefits or unrealistic lifestyle expectations. This is where I urge you to listen to your body. It is telling you something through the foods you eat which correlates with how you feel. Join me and thousands of others in the FREE beginner online series that will help you get started on your path to better health! Main Points From This Episode: My education journey with nutrition How I used to eat What you should be eating to fuel your body How often you should eat Intermittent fasting The way I advise that you should eat  Mentioned In This Episode: Core Rehab  LAST CHANCE to purchase Core Rehab for LIFETIME ACCESS ++ gives you lifetime access to Core Nutrition (only through June 30, 2018) Gut Hacks Podcast Gluten-Free Podcast Angela Mader's Podcast Follow me on Instagram + Facebook!! Quotes From This Episode: “It's not a diet, it’s a lifestyle.” – Erica Ziel “I challenge you to start to listen to your body.” – Erica Ziel

Self-confidence shows in the way you hold yourself. And where do you hold yourself? It all starts in 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. Main Points From This Episode: The importance that your mid-back plays for your overall health + wellness of your body The proper way to hold your shoulders How are you standing, sitting and moving? Improve how your neck, back and core feel My favorite exercises to help you start working that mid-back! Mentioned In This Episode: Fascia Podcast Watch the YouTube video HERE! Follow me on Instagram + Facebook!! Join me and thousands of others in the FREE beginner online series that will help you get started on your path to better health! For more information on this episode, check out the blog post! Quotes In This Episode: “Be fearless in the pursuit of what sets your soul on fire.” – Jennifer Lee “The way that you hold your body can change how you feel.” – Erica Ziel “It takes time to create new habits.” – Erica Ziel “Posture matters.” – Erica Ziel

As Erica prepared for her first birth, she spent a lot of time releasing fears to God and renewing her mind with His truth. She spent time preparing physically, mentally, and spiritually for the birth. And all her preparation paid off with a beautiful birth center birth filled with God’s presence and faithfulness. I love how God met her in so many personal and beautiful ways throughout the pregnancy, birth, and postpartum time. And I pray her testimonies encourage you as you pray for your own testimonies and desires for your birth journey! You can connect with Erica at Erica.ladden@gmail.com and here are the resources we talked about on the show: Kingdom Birth Class: The class that Erica and her husband took to prepare naturally and spiritually for their birth and to be empowered with tools to help them renew their minds to view birth as God views it. This class comes with the Birth Declarations & Scriptures that Erica used to renew her mind. Holy Spirit Relaxation Album: A whole album filled with birth declarations, Scriptures, exercises, and encounters to help you renew your mind and prepare for a beautiful birth with God. This album is also included in the Kingdom Birth Class. Supernatural Childbirth Ina May’s Guide to Childbirth Doula – Erica recommends finding a doula and you can find a list of Kingdom-minded doulas at this link! (And if you know a doula I should add to this list, let me know!) Erica Ziel’s Knocked-Up Fitness Bless you on your own beautiful birth journey! Kierra :)

Tune in to this episode as we talk about how to realign those hips 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. Shakira said it first, your hips don’t lie!!  Follow me on Instagram + Facebook!! Main Points From This Episode: The roll your pelvis plays as it relates to your hips Strengthen stability of legs after knee surgeries through the power of your hips How to properly move in order to avoid pain in your body Changing the way you do common exercises to make them more effective Small adjustments can make big results Mentioned In This Episode: The Core Rehab Program Fascia Podcast YouTube Channel Join me and thousands of others in the FREE beginner online series that will help you get started on your path to better health! For more information on this episode, check out the blog post! Episode Quotes: “An inch of movement will take you further than a mile of intention” – Dr. Steve Maraboli “The more you do it, the more it becomes a habit.” – Erica Ziel “Pulsing helps to stimulate the fascia.” – Erica Ziel

Melissa joins us again to ask me common questions that we get asked here at Team Ziel!! Along with talking about health and wellness on this podcast, I also want to bring up the topic of business and entrepreneurship and share what I have learned throughout my journey. Join me and thousands of others in the FREE beginner online series that will help you get started on your path to better health! Follow Me on Instagram + Facebook!! My Programs:  Knocked-Up Fitness Prenatal Membership The Core Rehab Program Prenatal + Postnatal Exercise Specialist Course + Certification 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).  

Can you workout your core during pregnancy? It's a question Erica Ziel, the founder of Knocked-Up Fitness gets asked on a regular basis and she's here to give the down low on how to keep your core strong during pregnancy and postpartum. Erica has been interested in pre and postnatal care since she was a ... The post Can You Workout Your Core During Pregnancy & Postpartum? Erica Ziel – Founder of Knockedup Fitness Explains appeared first on Expectful.

Iowa exercise guru Erica Ziel with her “From Knocked-Up to Knockout”  workout  DVD.    Iowa blizzard coverage.  And Iowa educators refuse to consider arming teachers to defend themselves and students.   And an FAQ for answering some objections teachers may have.