Core Connections with Erica Ziel

Movement Observation: Tight hamstrings are often a result of weakness, not strength.

Lemme explain—better yet—lemme give you an example…

When you get done with a long run or walk, your hamstrings feel incredibly tight. You might think it's because they're strong, but oftentimes this tightness is due to weakness in the hamstrings, which are compensating to keep your pelvis stable and your body upright.

Now, I’ve been working with many clients who experience low back pain and pelvic floor issues, and I noticed a common pattern that weak hamstrings lead to tightness and imbalance. So, today, I’m sharing these observations with you!

In this episode, you’ll learn how you can relieve tight hamstrings through strengthening, improve your pelvic stability, and how to incorporate hamstring activation into your daily workouts.

Click play to hear all of this and…

(00:01:35) What I have noticed in my clients working to get out of pain.

(00:02:10) Debunking the myth that tight hamstrings are strong.

(00:04:39) How tight hamstrings can disrupt overall body alignment.

(00:05:18) The connection between hamstrings and pelvic floor function.

(00:08:54) Guiding you through movements for waking up your hamstrings and tips to make them stronger, faster.

(00:21:06) Trust your body with where it's at today to get you to where you want to go.

For full show notes, visit https://www.ericaziel.com/blog/316

After listening, check out this episode, Why Do Your Feet Hurt? How to Stop Foot Pain in Its Tracks, by clicking >>HERE

Do you ever go to move and notice your body resisting the movement?

Almost like your body put the brakes on and was like, “Woooah, I don’t know if I like this movement.”

Let me tell you why this is happening: your past experiences are shaping your reality or what you believe to be true. It’s your body’s way of protecting you from the pain you are afraid of (even if you’re not experiencing any pain!) This anticipatory reaction can keep you stuck in a cycle of fear and limited movement which could result in MORE pain.

Understanding this can take you from pumping the breaks to cruising down the highway with confidence.

In this episode, you’ll learn how to recognize and release fear-based movement patterns, use breath to initiate safe and effective movements, and build a consistent practice that fosters trust and reduces pain.

Click play to hear all of this and…

(00:01:59) How past experiences are holding us back from getting the results we want.

(00:03:20) What causes the body to resist movement.

(00:05:07) How to overcome fear from movement and build trust with your body.

(00:06:38) Why the "no pain, no gain" mentality needs to go.

(00:07:57) The overall objective of moving our bodies.

(00:11:01) Ways to improve breath, relax the body, and train the brain and nervous system.

(00:13:12) The keys to making improvements with your movement and achieving lasting results.

(00:16:41) How to stay pain-free and enjoy life’s activities.

For full show notes, visit: https://www.ericaziel.com/blog/315

After listening, download my free  Pelvic Floor Guide to learn my foundational healing movements by clicking >>HERE

Have you ever wondered what truly drives your child's health and wellness? (like using integrative strategies over conventional?)

Because I have…

In fact, that’s just one of the many, MANY reasons I couldn’t wait to have this conversation with Dr. Elisa Song, creator of Healthy Kids, Happy Kids. Because when I say Dr. Song has transformed the landscape of pediatric health… well, just wait until you listen.

But that’s not all. In this episode, you’ll learn about the importance of gut health, how to support your child's immune system naturally, and the critical role of the vagus nerve in overall well-being.

Click play to hear all of this and…

(00:04:39) The importance of addressing root causes beyond conventional treatments.

(00:06:17) The rising health issues among children and teens and how integrative approaches can create long-term wellness.

(00:07:54) How modern lifestyles are increasing the prevalence of chronic conditions.

(00:10:28) How the microbiome influences immunity and brain development and the crucial role of gut health in children's overall wellness.

(00:13:26) How antibiotics impact the microbiome and the long-term health risks associated with overuse.

(00:17:34) Strategies for restoring microbiome resilience knowing it's never too late to improve gut health.

(00:21:12) How to choose the right probiotic supplements and create a supportive environment for gut health.

(00:26:31) Natural alternatives to antibiotics for common childhood ailments.

(00:28:32) What are effective natural treatments for ear infections and how to know when antibiotics are necessary.

(00:33:31) The most important questions to ask your doctor before you start taking antibiotics.

(00:35:09) The connection between the microbiome and mental health.

(00:39:11) How environmental factors impact children's health.

(00:41:56) Ways to calm the vagus nerve and shift from fight-or-flight to a state of relaxation and healing.

(00:46:47) Dr. Elisa Song's advice on supporting mental health for teens and tweens.

(00:48:54) The benefits of removing gluten and processed foods from children's diets.

(00:54:04) The importance of educating kids about health decisions to empower them with knowledge and promote lifelong wellness.

For full show notes, visit: https://www.ericaziel.com/blog/314

Can I be real with you for a moment? I mean, you listen to the podcast already so I know you and I are virtual friends.

Okay, here I go: I'd rather nourish my body from within than rely on quick-fix solutions that don't last.

And that’s the kind of lasting wellness that I wish for you, too.

In this episode, Dr. William Davis and I had a conversation about how transforming your diet and gut health can lead to radiant skin and overall better health so you can feel and look your best every day.

Click play to hear all of this and…

(00:03:46) How an unexpected lesson from Dr. Davis' mother's sudden cardiac death lead him to question traditional heart disease treatments.

(00:06:16) The misleading health advice on fats and the real drivers of heart disease.

(00:09:07) Why cholesterol isn't a reliable indicator of heart disease.

(00:13:06) The critical role of cholesterol in brain function and hormone production, and the adverse effects of the "cut your fat" message.

(00:15:57) Connecting gut health to skin health and the impact diet has on collagen synthesis and overall skin quality.

(00:22:24) What microbial strains are best for boosting collagen and reversing signs of aging.

(00:25:26) How fermented foods can improve gut health.

(00:28:11) The benefits of combining specific nutrients like collagen and hyaluronic acid for enhanced skin health and reduced waist size.

(00:32:33) How hormones support gut health and help maintain muscle mass and bone strength.

(00:33:42) Why standard probiotics are often ineffective in treating SIBO.

(00:37:52) How to ferment foods at home.

(00:41:53) The benefits of oxytocin physically, emotionally, and at a cellular level.

(00:46:39) How to naturally improve vaginal moisture.

(00:50:00) The role hyaluronic acid plays in uterine and vaginal health.

(00:51:39) How the consumption of organ meats contributes to tissue health, gut healing, and overall wellness.

For full show notes, visit: https://www.ericaziel.com/blog/313

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 episode is for you.

In this episode, you’ll learn practical tips for navigating setbacks, embracing resilience, and achieving success in your health and fitness journey.

Click play to hear all of this and…

[04:39] Sean's diverse experience in strength and conditioning and how he values setbacks in personal and professional growth.

[05:42] How embracing setbacks as opportunities can springboard success.

[09:55] How listening to your body can prevent further pain and injury, and what you can do instead during recovery periods.

[15:04] The dangers of overexercising and the importance of finding balance in your movement practice.

[18:21] The underestimated benefits of walking.

[22:58] How 10 minutes of movement a day can promote your results.

[25:42] Sean explains what an athlete mindset is and ways you can achieve it.

[29:59] The best ways to reach your long-term health goals.

[31:14] Do THIS to achieve your health goals.

[34:43] The one thing we all will experience on our journeys.

For full show notes, visit: https://www.ericaziel.com/blog/312

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 diagnosis for 14 years. Then, she hit rock bottom. She decided to accept that MS was in her life so she could work with her diagnosis instead of fighting it.

Spoiler alert: Her symptoms became her superpower.

In this episode, you’ll learn the importance of acceptance in healing, strategies for becoming friends with your diagnosis or symptoms, and practical tips for communicating with your body to facilitate healing.

Click play to hear all of this and…

(03:43) What Megan prioritized with her diagnosis of MS.

(06:38) How acceptance of Megan's diagnosis became pivotal in her healing journey.

(08:33) How to reframe your relationship with medication and injections.

(10:29) The importance of working with your body instead of working against it.

(15:39) Understanding how your body is communicating with you.

(17:53) Megan's perspective on not letting your diagnosis define you.

(20:18) The science behind cellular function and visualization techniques.

(22:39) Megan's prompt to start using visualization in your daily life when what you want isn't your current reality or you don't believe what you want is possible for you.

(28:12) Megan's explanation of symptoms being your superpower.

(34:47) Morning exercise to connect with your body and emotions.

(39:05) How music can influence cellular function and relaxation.

For full show notes, visit: https://www.ericaziel.com/blog/311

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 floor dysfunction, back pain, neck pain, hip pain, and an imbalanced core and how to adopt a more effective approach to core training that promotes optimal function and overall health.

Click play to hear all this and...

[02:23] Why I don't like traditional crunches.

[05:17] Explaining all that is included in your core.

[06:14] The impact that a tucked pelvis can have on your core function.

[08:27] Addressing what is causing low back pain.

[09:13] Why the crunching movement leads to aches, pains, and dysfunction.

[10:14] How I teach functional flexion for your daily life.

[11:41] The problem with static planks.

[12:37] Breaking down the fundamentals of core training.

For full show notes, visit: https://www.ericaziel.com/blog/310

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 Studio, broke down for us on the podcast.

In this episode, you’ll hear our conversation – and lemme tell you, it was like talking to a long-lost sister. If you’re in the season of navigating motherhood and striving to prioritize your physical and mental health, this episode is for you!

[04:16] How Amber went from elementary school teacher to opening a fitness studio.

[07:15] What it takes to start a small business.

[12:20] How Amber shifted her mindset towards movement postpartum.

[19:19] Understanding weight gain during pregnancy and postpartum.

[22:32] The impact social media has on mental health.

[26:15] The pivot Amber made to open her cycling and lagree studio.

[28:17] Amber's advice for embracing movement beyond calorie counting.

[33:17] How to visualize your health goals.

[38:09] The importance of giving yourself grace, embracing individual progress, and recognizing that "your best" looks different every day.

Want to join Core Rehab and have a postpartum healing program that helps you feel better than you did before you were pregnant? Click >>HERE

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, especially women planning pregnancy, struggling with infertility, and dealing with hormonal imbalances.

In this episode, Dr. Ricardo Miranda so graciously shares with us his expertise on the MTHFR gene. He also lets us in on practical tips for optimizing health, along with his insights on detoxification, hormone activation, and gene expression.

Click play to hear all of this and…

[02:46] Dr. Ricardo's explanation of MTHFR and how this gene controls menthylation.

[03:33] Why MTHFR is important during pregnancy and understanding its role in folate metabolism to prevent birth defects and support brain development in babies.

[07:20] How fortified foods impact MTHFR.

[10:33] The importance of organic foods for MTHFR due to their impact on detoxification pathways.

[13:07] How MTHFR mutations can contribute to infertility and miscarriages.

[15:29] Dr. Ricardo explains optimal TSH levels and the difference between lab ranges and functional ranges for thyroid hormones.

[17:31] The role methylated folate plays in supporting proper thyroid function and hormone activation.

[22:12] Dr. Ricardo's journey into researching MTHFR and its impact on gene expression and health.

[25:23] Why testing folate levels (particularly in individuals with MTHFR mutations) is crucial for ensuring optimal health outcomes.

[30:55] The correlation between MTHFR and Down syndrome, autism.

[36:44] How over methylation of methylfolate can cause potential adverse effects.

[38:14] How methylation influences cortisol production.

Do you want an MTHFR Test Kit? You can head >>HERE

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 Pilates studio has shown women that back pain isn't normal and Pilates can change their lives.

You deserve this, too. Living the life you love without pain holding you back – I believe Pilates is what can get you there in the shortest amount of time.

In this episode, you’ll learn how Pilates can prevent back pain, my movement tips for back pain relief, and how you can incorporate Pilates into your daily routine for a pain-free and active lifestyle.

Click play to hear all of this and…

[01:33] What I believe BEST relieves back pain.

[02:27] The research findings on Pilates potential in preventing back surgery (and what the research is actually saying!).

[06:07] What you need to focus on strengthening to alleviate back pain.

[11:28] Why not all Pilates methods are created equal.

[14:14] How to align your pelvic positioning for optimal deep core engagement.

[17:58] The importance of breathwork to create space and release tension in the back.

[20:28] My go-to technique to enhance the mind-body connection for expedited results.

[24:44] What you need to know about Pilates impact on weightlifting.

[30:05] My personal experience with clients overcoming back pain through Pilates to avoid back surgery.

[31:43] The difference between mat and reformer Pilates.

[33:43] The importance of modifying exercises to prevent exacerbating back pain.

Ready to take action? I thought so! >>Click here