This is going to be hard for you to hear…   Setbacks are invaluable opportunities for growth and development as you step towards success. (Yelling this from the rooftops!!)   As a pre and postnatal exercise specialist who helps women heal their bodies from pain and dysfunction, I gained so much perspective during this conversation with Sean-Michael Doty.   Whether you’re an athlete pushing through challenges, recovering postpartum, or simply striving for a healthier lifestyle — this...

Wanna know the most important element in healing a diagnosis or symptom?   … Acceptance.   … And then it’s befriending it.   … And then it’s communicating with it.   Here’s the thing: I know (I know, I know) that acceptance FEELS very challenging… and that’s why people resist it. But it’s necessary.   And one of my favorite examples of this is Megan Evans, founder and creator of The MS Stage and The MS Stage Method.   When she was diagnosed with MS, she resisted accepting her...

Harsh reality: Crunches are doing more harm than good.   That's not what you're used to hearing, is it?   But the good news is that there's a better way to strengthen your core. (Just like anything else with movement, eh?)   And because I truly (TRULY!) care about you and your well-being, I’m sharing all of the reasons why you should stop doing crunches.   Grab your coffee, it's about to get real...   Because, in this episode, you’ll learn why traditional crunches can lead to pelvic...

There’s something we must do when healing postpartum.   Shift our mindset about movement and results.   Here’s the deal: as new mothers, we find ourselves juggling countless responsibilities while neglecting our own well-being. That said, prioritizing movement postpartum is not about getting back in shape but rather reclaiming our strength, confidence, and sense of self.   Ok, so how do you do this?   That’s what Amber Marker, founder of Declan + Crew and As You Are Cycle + Lagree...

Can you imagine unraveling the mysteries of your health with just a simple genetic test?   (Yes, it IS possible!)   This actually happened to clients Dr. Ricardo Miranda (aka the “pioneer of MTHFR genetic mutation research” and CEO of MTHFRdoctors.com) has worked with.   But before Dr. Ricardo started revolutionizing genetic health, he had an interest in longevity and an understanding that our DNA is not our destiny.   Today, he uses the knowledge he gained to help individuals,...

Ladies, her jaw was on the FLOOR. No back pain? After one Pilates session? It all started when I was in college, I became a certified Pilates instructor and witnessed how movement can heal the body... I then moved to California where I studied STOTT Pilates. It led me to create online courses, Knocked-Up Fitness, Core Rehab, and Core Studio, with my unique training techniques. It was something I knew was a definite need in the women’s fitness industry. And I'll tell you what, opening my...

Are you ready to let go of fearful thoughts and approach life with bravery and courage? (yes or yesss?) Grab your drink of choice and settle in – the stories and insights shared on this episode just might change your life. In this episode, Gina Gallaun and I chat as she shares some of the real-life stories from women she interviewed around the world for her new book (Embrace Your Brave in 30 Days) that will inspire you to live boldly. [03:34] How Gina's journey from fear to courage led her...

Real talk: Hormonal health and weight management may feel like an uphill battle...but do you believe it's possible for YOU? If not, it’s time to start. And you can do this by looking at your symptoms (such as weight gain) not as a sign of betrayal from your body but rather your body trying to communicate with you.  In fact, this is exactly what Dr. Tabatha Barber, the incredibly talented and brilliant functional medicine doctor/podcaster/author, explained so beautifully during our...

If you've struggled with mental health and have experienced anxiety or depression during pregnancy or postpartum, this episode is for you.   I got reconnected with the magical, sensible human that is Dr. Dawn Kingston (if you haven’t yet listened to our previous conversation, click >>HERE to do so! You won’t regret it!). In this episode, we're lucky enough to hear Dawn's candid and insightful mental health findings. From brain to body to nervous system, Dawn shares the tools to build...

Wanna know how to ENHANCE your health and well-being? Sauna sessions. Opening my new Pilates studio, led me to reflect on the vital role saunas played in my life like combating mold toxicity, improving cellular function, and optimizing my overall health and well-being. You might be thinking, ‘Ok, I’ve heard this before, but HOW… how can saunas truly improve our health and detoxify our bodies?' Lean in, this episode was made for you. I’m diving deep into everything you need to know about...

Have you ever wondered how to address anxiety holistically?   There's obviously many factors, but here's one not talked about enough: foot zoning and understanding energy frequencies within our bodies. Anxiety, often a blanket term for a myriad of emotions, can be approached with a holistic mindset and a unique healing method that goes beyond traditional practices.   But how do you do that?   In this episode, I had a conversation with Heidi McKay, founder of The Foot Zoning School, an...

I’m thrilled to share the latest episode of Core Connections with you! I had the pleasure of connecting with my dear friend and owner of vIVid Mobile IV, Amanda Kramme. Next week we'll be dropping an episode about ozempic® that I can't wait for you to hear.   I have been going to vIVid Mobile IV for a little over a year and have been experiencing the amazing and rejuvenating benefits on my body and mind.   Amanda describes IV therapy as akin to the familiar concept of heading to the...

“Erica, what are the best exercises for your abs after having a C-Section?”   Ahh, a question I’ve gotten countless times since I started Knocked-Up Fitness in 2012.   And this might come as a surprise…but the answer doesn’t have to do with your abs. In fact, depending on where you’re at, strengthening your abs post C-Section starts with understanding how to heal scar tissue (meaning increasing blood flow to the lower portion of the deep core).   Now you might be thinking… ‘but how do I...

She got food poisoning… which triggered autoimmune conditions. She went looking for answers through conventional medicine… and got none. She learned how to reverse chronic illness symptoms through natural medicine… and was completely off medications within 6 months. And ALL Dr. Setare Taabodi had to do was find the root cause of her symptoms. What does this have to do with the lymphatic systems? Lemme explain… There are over 600 lymph nodes in the body that protect us from pathogens and...

Wanna know how to better your resistance to illness?   Boost your immunity.   As a mom of three, boosting and supporting your immune system will help you maintain your overall well-being, allowing you to be more resilient against common illnesses.   You might be thinking, ‘I’ve tried everything, so WHAT… what am I missing to keep my household free of sickness?’   Lean in, this episode was made for you.   I’m diving deep into five tried and true ways to boost and support immunity. ...

‘Is coning during pregnancy normal?’   ‘Could I have prevented this? What exercises can I do to reduce this.’   ‘Why am I experiencing it this pregnancy after addressing it last pregnancy?’   These are the questions that came to the surface when Tenyka emailed me her question about her weak pelvic floor, coning, and pregnancy symptoms. After working with prenatal and postnatal women for over 20 years, I’ve realized what causes coning of the belly and how to manage it.   The thing is…...

Have you felt like you had no control of your hormones? Like no matter how much you try to do/learn/test/research things just... never get better. And even though this is common amongst women, it doesn't make it any less frustrating. Does it? And before anything else, I want you to know that YOU are not the problem. But there are things you can do to optimize your hormones – which is why I had to bring Dr. Stephanie Gray (someone who I've personally worked with) on the show to...

Do you ever fear the loss of height as you age? If so, you’re not alone. Losing inches can make you feel…well, helpless. But, I often hear women say that they are told that shrinking is a NORMAL and UNCONTROLLABLE part of getting older in age… And I don’t think that’s the case. So, what is? People are unaware of what is causing them to lose inches in their height – the things that they are doing daily that encourage height loss, and what habits they should be creating instead. As a...

"Connective tissue connects everything..." That's what functional medicine doctor and Connective Detective (coined from his wife) continued to say as I asked him questions about hypermobility, related conditions, and solutions. The answer to a functional body isn't isolation... It is in the interconnectedness of all aspects of our well-being. You see, when you are able to support the fascia that weaves through your body, you are able to manage hypermobility to promote better health.  And...

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...

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...

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...

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...

How do you feel when you hear the term "movement"? I'm guessing that you feel one of two ways. Anxious thinking about changes as you're stepping outside of your comfort zone. 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...