As a mom, is it hard for you to find time for you without experiencing mom guilt? Do you settle for eating what you made your kids for lunch? Are you still struggling to lose those last 5 pounds of pregnancy weight? I hear you, mama! That's why I invited Sara Haley on this episode to help keep it real with you on all things motherhood related. Sara and I are both drawn into this prenatal + postnatal exercise specialist world and work to make a healthy lifestyle sustainable for all moms out there! Though fitness continues to be a big part of Sara's life, motherhood inspired her to expand beyond fitness and share more of her life journey and struggles. So, take some time for you mama and join in on Sara and I's chit chat about the juggle that we call motherhood.

Check out the SHOW NOTES for all episode information!

TALKED ABOUT:

• How to balance work, health + family
• Dealing with mom guilt – allowing time for YOU
• Finding what works for you to allow you to feel better in your daily life
• How tiny health changes can lead to big results
• Sara's two non-negotiables when it comes to food indulgence
• The way your body looks vs. the way your body feels
  • The importance of changing up your routine

FREE workout to learn how to connect through your deep core, awaken those fascial lines and feel more energized!

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Stephanie Gray joins us on the podcast to shed light on the fact that a diagnosis could easily just be a symptom. She explains how you can avoid invasive protocols including medications and surgery by attacking your ailments with functional medicine. Stephanie uses the struggles from her own life to help heal others in the form of gut health, hormone imbalance, infertility, nutrition deficiency and more. Are you ready to regain your health? Then, I can't wait for you to tune in!

Check out the SHOW NOTES for all episode information!

TALKED ABOUT:

• Conventional vs. Functional Medicine vs. Integrated Medicine
• Stephanie's Story
• The Importance of Gut Health
• Infertility + Nutrition
• Hormones + Hormone Replacement Therapy
• Is Thermography For You?
• How To Age Well
• Pregnancy Tips from the Perspective of a Functional Med Practitioner
• IV Therapy Benefits

FREE workout to learn how to connect through your deep core, awaken those fascial lines and feel more energized!

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A healthy lifestyle. It's a very vague term for such a broad meaning, isn't it? I am a firm believer that you can always be working to improve your overall health. It's not about perfection, it's about improvement as you continue to make small changes that will improve your quality of life. Be open-minded do something that can take you to that next step because you have the potential to create whatever type of healthy life you want for yourself.

Check out the SHOW NOTES for all episode information!

TALKED ABOUT:

• There's not one right way to live a healthy lifestyle
• YOU have the power to upgrade your health... no quick fix required
• Realistic health goals that fit your lifestyle
• What's your next step?
• You are not in the same place or body you were 5 years ago

FREE workout to learn how to connect through your deep core, awaken those fascial lines and feel more energized!

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Consistency and habits go hand in hand, you can't have one without the other! But how do we get consistent + start creating those habits? That's what I dive into with this episode because you can reach those goals, accomplish those dreams and soar past your expectations! I've seen it all done before and all you have to do is start. So, here is your push, are you ready to make lifetime habits?

Check out the SHOW NOTES for all episode information!

TALKED ABOUT:

• What comes into play when talking about consistency
• Why most people fail
• Consistency with your fitness goals
• Setting intentional habits
• What's holding you back?

FREE workout to learn how to connect through your deep core, awaken those fascial lines and feel more energized!

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Everything in the body is connected. It's a simple, yet complex concept to wrap your head around, but once you do, you will be able to have a better understanding of how your body functions. In this episode, you will see how your gut gets intertwined with the interconnection of your body.

Check out the SHOW NOTES for all episode information!

TALKED ABOUT:

• Do you really need that prescription?
• The underlying issue of disease
• What do the bacteria in our gut do?
• Mold toxicity in my life
• The deal with glyphosate
• The gut-brain connection that you need to be aware of
• Stress = The unnecessary cloud over your head (and your gut)
• An ENS fast that will make you say "What?! Crazy!"
• Causes of leaky gut
• My 10 foods you should avoid for proper gut function
• Things you can do/take to help improve your gut function

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Your mindset can determine how you approach your day, tasks, challenges and anything else life throws at you! How you approach these situations directly affects your mood + how you feel. When you approach areas of your life with a positive mindset and attitude, you are much more likely to achieve your goal and have a lot more fun doing it! Join me as I let you in on how you could use your mindset to mirror your mood.

Check out the SHOW NOTES for all episode information!

MAIN EPISODE POINTS:

• Definitions of mindfulness + what they mean
• You have the power to create new habits
• Training your body is the same as training your mind
• What mindfulness means to me
• Positive results of being more mindful
• What you should avoid when trying to be more mindful
• Resources I love to help you + your family

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Jessica McCleskey Hood Mahle comes on the podcast to explain how we live through four cycles that affect our mood, sociability, productivity, appetite and energy shifts.

MAIN EPISODE POINTS:

• Jessica's story
• Primary food vs Secondary food
• Society moving in linear systems
• What is the moon mother
• The operation of the four cyclical systems within, below and above us

MENTIONED IN EPISODE:

• Check out the blog post for all of the links to Jessica's courses!
• Books by Miranda Gray
• Life - Period Tracker Calendar
• Follow Jessica on Facebook + Instagram!
• Phasing Through Life With Deanne Ziadie
• Finding Perspective With Jaime Fleres
• Prenatal + Postnatal Membership

QUOTES:

• "Food is a big part of our life, but it's not everything." – Erica Ziel
• "There's nothing like being on amphetamine and in a linear system." – Jessica McCleskey Hood Mahle
• "Be more intuitive with your body." – Erica Ziel
• "We lead men into their emotional state." – Jessica McCleskey Hood Mahle
• "Love and abundance over fear and lack." – Jessica McCleskey Hood Mahle

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Many of you who have listened to a few of my Core Connections Podcast episodes or are a member of my Prenatal + Postnatal Membership, know how much I LOVE talking about fascia. In this episode, I'm kicking it up a notch and talking about your interstitium.

By improving the energy flow through your body you can improve the flow of you interstitium while improving your overall body function. Why you might ask? Because everything in your body is connected!

You better fasten that seatbelt for today's episode because I am going to be throwing a lot of valuable information at you to help bring together the importance of interstitium.

WHAT WE WILL BE COVERING:

• Interstitium craze: Is it new or have we known about it?
• How hydration plays a role
• The benefits of improving the energy in your body + how
• What a little bit of movement can do
• The power of breath
• Visualize what you want for your body
• Body awareness
• Creating space in your body with fluid movement

MENTIONED IN EPISODE:

• Blog Post!
• David Lesonkak, Fascia: What It Is and Why It Matters
• Fascia + Collagen... The Dynamic Duo
• Collagen: Your Natural Anti-Aging Solution
• Dry Brushing + Detoxing
• The Power Of Rotational Movement
• Mid-Back Makes You Stronger
• Creating Balance + Space Through Your Body
• Dr. Joe Dispenza
• Core Connections Facebook Group
• Prenatal + Postnatal Membership

QUOTES:

• "The more you are willing to surrender to the energy within you, the more power can flow through you." – Shakti Gawain
• "The movement of interstitial fluid from the tissue space into the terminal lymphatics requires a driving force." – Science Direct
• "Doing a lot won't help you accomplish a lot." – Erica Ziel
• "Visualize what you want for your body." – Erica Ziel

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If there's one thing the New Year brings, its resolutions!! Because exercise is included in almost everyone's goal for the new year, I wanted to shed some light on 12 of the training myths that I hear from my clients that will hopefully help you achieve your fitness goals in 2019.

MAIN EPISODE POINTS:

• Look at where you are right now and if you are doing the most effective things for your body
• Rethink the way you have been taught to hold + move your body

MENTIONED IN EPISODE:

• Episode Blog Post
• Myths About Ab Training
• Belly To Spine Video
• Prenatal + Postnatal Membership
• Prenatal + Postnatal Exercise Specialist Course
• The Power Of Rotational Movement
• David Lesondak, Fascia: What It Is and Why It Matters

QUOTES:

• "It is a shame for a man [or woman] to grow old without seeing the beauty and strength of which his [or her] body is capable." – Socrates
• "Movement is a medicine for creating change in a person's physical, emotional and mental states." – Carol Welch

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As you enter the new year, I hope you look back at 2018 with a smile. A symbolic remembrance of everything you've experienced, learned and overcome. We've been through a lot together this year… beginning with the release of my Core Nutrition program, coming out with this podcast and ending with the merging of my Core Rehab Program and Prenatal Membership to bring together a community of women in all stages of motherhood. So, as we are entering this new chapter, I encourage you to always put one foot in front of the other. Do so with the courage, strength and perseverance that empowers the dreamer inside of you. I am honored to be on this journey with you, and I can't wait to see what you accomplish.

MAIN EPISODE POINTS:

• My 2018 reflection
• Why reflecting on your 2018 is important
• Changing New Year's resolutions to lifelong resolutions
• Why New Year's resolutions don't work
• Less is more
• Mindset shift
• Don't take away from the journey

MENTIONED IN EPISODE:

• Mindful Movement
• Finding YOUR Breath + Gratitude With Sara Reese
• Choose To Be Grateful With Angela Mader
• NEWLY COMBINED Prenatal + Postnatal Membership

EPISODE QUOTES:

• The past cannot be changed, the future is yet in your power.
• "New goals don't deliver new results. New lifestyles do. And a lifestyle is not an outcome, it's a process. For this reason, all of your energy should go into building better rituals, not chasing better results." – James Clear
• Be a dreamer.
• One foot in front of the other.
• Workout smarter not harder.
• I have allowed myself to make this year a great year.

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