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    Fitness & Nutrition

    Core Connections with Erica Ziel

    The Core Connections Podcast is a show dedicated to bringing you cutting-edge ideas, research + solutions for all things health, fitness and wellness related. Host, Erica Ziel, tackles controversial subjects, challenges the status quo and brings on experts to discuss topics that aren’t talked about enough in women’s health. Her passion for helping women feel their very best each and every day is demonstrated through her determination to educate, empower and inspire women to make the BEST decisions for THEIR bodies!

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    Latest Episodes:
    I'm Opening a Pilates Wellness Studio: Here's What Pilates Taught Me about the Body Oct 17, 2023
    Show notes

    Have you ever had a big dream that you've always wanted to achieve?

    You know, the ones that burn in your soul and linger in the back of your mind? The ones that push you to keep going because it's getting you closer to them being REALITY. I've recently experienced this.

    I am opening a Pilates Wellness studio in Ankeny, Iowa.

    An aspiration I've had since my days living in California...

    Many people have been wondering why it has taken me so long to make this dream a reality and the answer is simple: life's priorities. Raising my wonderful kids has been my primary focus...and I wouldn't have wanted it any other way.

    I'm so grateful to have the opportunity to teach and share my knowledge with all of you, whether it's been through my various programs, instructor training courses, or this podcast, I've been able to do it all while being a hands-on mom.

    Now that my kids growing older and more independent, it feels like the perfect time to embrace this dream I've held on to for 18 years. They say timing is everything, and I believe this is my moment.

    I'm a firm believer in hands-on learning (Hence why I haven't stopped working with clients in person.) I absolutely love experimenting with new cues and movements, and when I get to teach clients in person, it's a continuous process of learning, improving, and refining everything I do.

    I'll be honest, the way I teach is a little different than traditional Pilates. Can you blame me?! Pilates has been around for 100 years, it's only natural to adapt to new discoveries and understandings of the body.

    Which is why opening Core Athletica, my Pilates Wellness studio, is truly a dream come true. To have people experience the possibilities for their bodies through proper movement, detoxing, and education.

    I think sometimes the best way to chase your dreams is to keep them close to your heart. Would you agree? Press play now to hear more about:

    [02:34] The impact hands-on learning has had on my Pilates training to maximize my client's results

    [06:57] Similarities and differences between yoga and pilates.

    [10:13] How Pilates saved my body.

    [11:28] The explanation of Pilates being known to focus on the abs.

    [14:29] The explanation of how Pilates is not just for women and how men can benefit from it.

    [17:40] How long will it take to see and feel results from Pilates.

    [22:13] The importance of reminding ourselves how far we've come and not fixate on the results we're not seeing yet.

    [26:21] How Pialtes can help with weight loss.

    [28:08] Benefits of implementing Pilates into your movement practice.

    [29:50] The understanding that you don't have to be flexible or in shape to start your Pilates journey.

    [32:03] How I teach Pilates differently to improve the longevity of your body from the inside out.

    Want to join Core Athletica and be a part of a Pilates-infused wellness Studio that strengthens and detoxes your body? Click >>HERE to learn more!

    For full show notes, visit ericaziel.com/blog/293


    How to Keep Children Healthy at Daycare and School with Jill Rowe Oct 10, 2023
    Show notes

    Do you ever feel like your family is always sick?

    In this episode with Jill Rowe, we didn't shy away from the hard conversations. Jill and I discussed chemical fragrances, air quality in schools, ways to boost children's immune function, and how sugar and dyes affect children's behavior, which are all related to the overall health of your children and yourself.

    Jill's parents have a combined 60+ years in public school education and saw firsthand how hard working in the public school system was. Instead, she became a speech therapist where she visited children in daycares and schools.

    Her heart would break seeing how unhealthy children were in these environments and as a speech therapist couldn't make progress with them because the child was not well.

    She knew something was not right.

    One night she was scrolling on Facebook when she came across a recipe for elderberry syrup (and no, it's not the kind you put on pancakes). Despite cooking not being her thing, she saved the post that would change her life.

    How did it change her life, you ask?

    When she began to take it regularly, she stopped getting sick, stopped taking antibiotics, and stopped waiting for health issues to arise. She shared her new kitchen concoction and results with her Facebook community and they began demanding to get their hands on this elderberry syrup.

    Jill quickly realized that she wasn't alone. Other parents were tired of their children always being sick and trusted her with a solution.

    Rowe Casa Organics was created by pure accident, but it started out of concern for children being exposed to toxicity in their environments at such a young age.

    Do you know what is causing toxic environments? Jill and I have an open conversation about ways you can improve these environments that your children are spending hours a day in and how to educate children to be responsible for their health.

    Click play to hear all of this and:

    [03:41] Jill's career path that accidentally led her to start Rowe Casa Organics.

    [12:00] Following your intuition and trusting that everything happens for a reason.

    [14:25] The importance of not using products with chemical fragrances in them.

    [17:34] How air quality in schools is suffering and why it matters for our overall health.

    [22:20] Ways you can improve air quality for your kids in school when you have little control of the environment.

    [26:09] How bleach is destroying children's fragile immune systems.

    [29:50] The impact hand sanitizer has on our body's microbiome.

    [36:46] How to boost children's immune system and immune function.

    [39:52] How sugar and dyes are affecting children's behavior and their health symptoms.

    [44:46] The importance of educating children on what they are putting in their bodies.

    [51:01] The importance of incorporating movement throughout your child's day so their mind, emotions, and bodies can operate better.

    More about Jill Rowe: Jill Rowe is the founder and co-owner of Rowe Casa Organics, a company that strives to provide the best, all-natural, and effective products to help others thrive and live healthier lifestyles. In 2017, Jill started to create all-natural remedies for her family of five and after sharing the effectiveness of these remedies with friends, the Rowes soon had cars lining up on their street to pick up products. Jill's health journey took a shift when she was diagnosed with breast cancer when she was 8.5 months pregnant and dove into research about natural health. Jill's unwavering commitment to health and education continues to resonate with a huge and ever-growing following. This passion and drive has blessed Rowe Casa Organics to fulfill over 1 million products worldwide.

    For complete show notes, visit: https://www.ericaziel.com/blog/292


    Creating Space Conversations, Part 3: How Posture Impacts Your Health (and Ways to Improve It!) Oct 03, 2023
    Show notes

    Posture can be detrimental to your health and your body.

    I don't say that to scare you or to add more to your to-do list or to be dramatic. I say that so you can bring awareness to your movement patterns and habits throughout your day to improve the longevity of your life.

    I've been working in the fitness industry for over 20 years – closing diastasis recti, healing pelvic floor dysfunction, getting rid of back pain – and the commonality between pain and dysfunction in the body is how you are holding your body.

    Click play to hear all of this and...

    [02:30] The importance of creating space in your body to improve the way you feel on a daily basis and better the longevity of your health.

    [05:22] How poor posture takes a toll on your body.

    [14:47] How to shift your mindset around sitting and standing habits.

    [19:20] Why good posture matters and tips you need to know to live a healthier life.

    [23:54] The importance of bettering your lifestyle without quick fixes.

    [25:07] What muscles in the body are tight and overworking due to poor posture and how to release and relax those areas.

    [28:57] How improving your posture will help improve your breathing.

    Want to join Core Rehab and learn unique training techniques to reclaim your energy, health, and confidence? Click >>HERE to learn more!

    For complete show notes, visit: www.ericaziel.com/blog/291


    Creating Space Conversations, Part 2: Using Breathwork for Pain and Stress Relief Sep 26, 2023
    Show notes

    Have you ever wondered how you can create more space in your body?

    There's obviously a few factors as you heard in Part 1 of our Creating Space Conversations series, but here's a big one: prioritizing a breathwork and visualization practice. When you get your breath to stimulate your diaphragm, you are able to tap into your fascial system, improve pelvic floor function, and get out of aches and pains.

    But how do you do that?

    In this episode, Jen Chesnut (my co-host for this series) and I discuss breathing techniques that are proven to improve your strength from the inside out. We also break down the biomechanics of breathing so you can better understand the impact your breathing has on your overall health

    As you listen to this episode, you'll learn not only HOW to properly breathe, but you'll also hear how you can incorporate your breathwork practice throughout your movement practice, your day, and your life.

    [02:00] The breakdown of the biomechanics of breathing and how to breathe into your back

    [07:29] Our techniques for proper diaphragmatic breathing to improve pelvic floor function

    [10:37] The missing piece to improve strength and increase range of motion in your movement practice.

    [18:35] The best way to calm your nervous system during stressful or overwhelming situations

    [21:26] How to take judgment away when it comes to working with your body and connecting your mind to your breath so it's not forced.

    [24:15] The connection between breath and movement to release stagnant fascia and restriction in your pelvic floor.

    [27:24] The importance of slow and gentle movement.

    [30:37] The best way to decrease pain in the moment.

    For complete show notes, visit: https://www.ericaziel.com/blog/290


    Creating Space Conversations, Part 1: How to Improve Strength through Movement Sep 19, 2023
    Show notes

    How do you feel when you hear the term "movement"?

    I'm guessing that you feel one of two ways.

    1. Anxious thinking about changes as you're stepping outside of your comfort zone.
    2. Excited at the thought of progress and positive change.

    And either way is completely valid!

    There are numerous approaches to movement and exercise and you have to choose what works best for you and YOUR body. This is why Jen Chesnut (my podcast co-host the next few weeks) and I have created this 3-part series about creating space in your body, your mind, and your life (which has completely changed the lives of thousands of women!)

    In this episode, Jen and I share 4 ways to create space in your body to improve your strength through movement.

    And the best part? Even if you've never learned these techniques before, Jen and I break down exactly how to incorporate them into your movement practice.

    But we don't stop there. We also connect the dots on how movement can impact pain and injuries and also play a factor in the prevention of pain and injuries. (In fact, Jen and I both have experiences where incorrect exercise set us back!)

    Click >>PLAY

    [00:47] The value of keeping an open mind when you're learning new techniques.

    [01:53] Our favorite way to improve the tensegrity of fascia in the body.

    [04:54] The value of dropping the weight you're using is going to help you reach your health and fitness goals faster.

    [06:57] How to improve the way you feel during HIIT workouts.

    [10:04] How daily movement patterns and habits are leading to pain and sickness in the world.

    [11:39] The role moving through smaller ranges of motion has on strengthening your body.

    [19:07] How my thought process with weight training has changed since I started in the fitness industry.

    [20:30] How to do strength training when you have hypermobility.

    [23:56] The importance of moving slower through exercises to prevent injuries.

    [29:34] How we use the breath to drive our movement practice.

    For complete show notes, visit: https://www.ericaziel.com/blog/289

    To gain access to my free pelvic floor guide, visit: ericaziel.com/pelvicfloor


    How to Get Your Newborn to Sleep Better with Kim West Sep 12, 2023
    Show notes

    Ok, ok, so if you listened to my recent conversation with Kim (Episode 282: The System You Need for Toddler Sleep Training with Kim West), you might have asked yourself: At what age should I start sleep training my child?

    In other words: what can I do now to help my baby sleep (and me) better?

    If that was your question, then this episode is for you, my friend. Grab a notebook or open a Google doc and get ready to take some notes as Kim shares her evidence-based ways to get your newborn AND you to sleep better.

    Click play now to hear Kim and I talk about:

    • What age is ideal to start sleep training your child
    • Setting realistic expectations for newborn sleep training
    • Should you be co-sleeping or not

    If you'd like to get a copy of Kim's Gentle Newborn Sleep Guide, visit sleeplady.com/newbornsleepguide to order and receive special book bonuses. You can also follow Kim on Instagram at @thesleeplady and listen to her previous episode on the Core Connections Podcast about her sleep training system right >>HERE

    A little bit more about Kim:

    Kim West, MSW, is a mother of two daughters and a Clinical Social Worker or child and family therapist for 30 years. Known as The Sleep Lady® by her clients, over the past twenty-eight years she has personally helped over 20,000 tired parents all over the world get a good night's sleep without letting their children cry it out alone.

    For complete show notes, visit: ericaziel.com/blog/288


    Interpreting Pelvic Floor Research for Lasting Health and Longevity Sep 05, 2023
    Show notes

    Have you ever felt called to do something and – at the same time – saw the magnitude of what it can be? (But didn't exactly know what it was going to be?) That's how I felt in 2016 when I released Core Rehab... and then I discovered pelvic floor research was misunderstood. As I coached more postpartum women, I realized they were being told all kinds of inaccurate information. Click play to hear my interpretation of today's pelvic floor research and get a sneak peek into a very special project I'm hosting this year (hint: it may or may not be my very own instructor training and certification). Sign up to enroll in my course >>HERE


    Candid Reflection on Living in Alignment with Your Values Aug 01, 2023
    Show notes

    Taking the time to pause, take a step back, and reflect if your life is living in alignment with your values is not a simple task, my friend.

    But how do you decide what needs to take priority right now and not get overwhelmed or anxious when unexpected things come up?

    That's a question I have asked myself a countless number times.

    I recorded this episode to serve as a reminder to you and to myself – and lemme tell you, I needed it. As a mom of three (growing up way too fast) kids, my family is of the utmost importance to me right now and with some big projects coming up I discuss how I reflect on my current priorities so I can live my life in alignment with my values.

    If you're ready to embrace the ebb and flow of life, this episode is for you!

    Click play now to hear more about:

    • [01:04] Next time you find yourself doing all of the things all of the time, try this.
    • [03:14] How to reflect if you're living the life you want to be living.
    • [07:39] How to organize your priorities.
    • [10:05] Why I was inspired to record this episode.
    • [13:11] What my priorities are over the next month

    For complete show notes, visit https://www.ericaziel.com/blog/286


    How to Reduce Bladder and Vaginal Infections with Dr. Betsy Greenleaf: Part 2 Jul 25, 2023
    Show notes

    In the last episode with Dr. Greenleaf, she explained what is causing your pelvic pain and how to relieve it without surgery or antibiotics because most of the time the site of the pain is rarely the source of the pain.

    (Didn't listen to the last episode? Click >>HERE)

    But we weren't done with this vaginal health conversation just yet, so let's dive into part 2.

    You'll wanna listen in if you're curious about what Betsy has discovered about recurring bladder and vaginal infections and her top tips on how to begin preventing them (starting with toilet etiquette).

    She also talks about her free virtual Happy V@g!na Rally from August 10th to 13th where there will be 40+ menopause and pelvic health (including myself!) revealing proven solutions to having a healthy vagina...this episode is a GOOD one, ladies. Click play to hear more about:

    • [04:58] The explanation of Betsy's findings when studying the vaginal microbiome to get rid of vaginal infections
    • [08:34] How bladder infections are similar to vaginal infections and the impact antibiotics have on healing these infections
    • [14:16] The ideal way to wipe and tips to prevent UTIs on the toilet
    • [20:41] How hovering over the toilet in public restrooms is encouraging UTIs and debunking the need to hover in the first place
    • [23:18] The one thing about vaginas that Betsy wants you to know
    • [26:04] How you can get your health, your vagina, and your sexy back

    If you'd like to attend Betsy's Happy V@g!na Rally, register >>HERE@drbetsygreenleaf_ and listen to her previous episode on the Core Connections Podcast >>HERE

    For complete show notes, visit: ericaziel.com/blog/285


    How to Relieve Pelvic Pain with Dr. Betsy Greenleaf: Part 1 Jul 18, 2023
    Show notes

    Have you ever felt pelvic pain and – at the same time – thought nothing of it?

    Have you believed that pelvic pain is just one of those things that women have to live with... even if it's preventing you from living a life that you love?

    I have heard these stories from women since I started my career over 20 years ago. In fact, I was propelled to learn more about the pelvic floor all because a 70-year-old woman stopped me on a walk with my newborn to tell me how her uterus fell out of her vagina and she had to basically be sewn shut. I didn't want that for myself.

    I didn't want that for other women.

    If you don't want this for yourself either and want to learn what is causing your pelvic pain and ways you can relieve it, then I'd love to invite you to click play and listen to this conversation with Dr. Betsy Greenleaf, the first board certified female urogynecologist in the United States. You'll learn:

    [05:43] What led Betsy to urogynecology

    [09:33] What causes pelvic pain

    [18:01] Insight on why the source of the pain is rarely what's causing the pain

    [20:19] Where to begin when experiencing pelvic floor or vaginal pain on only one side

    [27:02] When is a hysterectomy necessary

    [35:54] Non-surgical options to support your uterus

    Betsy is hosting a virtual summit - Happy V@g!na Rally - where 40+ women's health experts (including me!) are going to be revealing proven ways to get your health, your vagina, and your sexy back. You can register to attend this free summit >>HERE

    For complete show notes, visit: ericaziel.com/blog/284


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