Welcome to the first Core Connect Podcast episode of 2025! 🌟

January often brings a flurry of resolutions and endless to-do lists. But what if this year, you started differently—by focusing on being rather than doing?

In this episode, we explore how to care for yourself through mindful relaxation and gentle visualisation with the Sunflower Exercise 🌻

A simple practice to guide your mind and body toward calm. 

Added bonus: it’s a beautiful way to release tension in the pelvic floor through visualisation.

This isn’t just a technique; it’s an invitation to step into the new year with ease, purpose, and a lighter spirit. 

Whether you’re a beginner or a seasoned practitioner, the Sunflower Exercise offers a way to centre yourself and reconnect with your body.

✨ Take a deep breath, press play, and begin your journey to mindful relaxation and tension release.

🎧 Looking to dive deeper into pelvic floor health? Check out these past episodes:

Happy New Year Dear Listener ✨

May You Be Happy, May You be Safe, May You be Healthy, May You Be at Peace 🙏

5 Simple Tactics to Improve your Sleep in 2025

Featuring Dr Korem, Chantal Blake, and Dr Labib 

Who does not want more (and higher-quality) sleep? 💤
As the year comes to a close, join us for an end-of-year masterclass with three leading health experts. 

Learn how to optimise your rest by leveraging natural rhythms, building sustainable routines, and reducing exposure to what OB/GYN Dr. Labib calls the "social media toxin." 

01:25 Dr. Erik Korem: Unlocking the secrets of your sleep-wake cycle to supercharge your energy.

05:54 Chantal Blake: How honoring your body’s natural cues can lead to deeper, restorative sleep.

09:23 Dr. Labib Ghulmiyyah: Why a digital detox might be the key to unwinding and improving sleep quality.

Want to dive deeper?

Explore their full insights in these episodes:

[Episode #10] with Dr. Erik Korem

Https://podcasts.apple.com/ae/podcast/the-core-connect-podcast/id1766482868?i=1000675162281

[Episode #13] with Dr. Labib Ghulmiyyah

https://podcasts.apple.com/ae/podcast/the-core-connect-podcast/id1766482868?i=1000677725847

[Episode #14] with Chantal Blake

https://podcasts.apple.com/ae/podcast/the-core-connect-podcast/id1766482868?i=1000678559124

We hope you had an incredible 2024 and cannot wait to share more content with you in 2025 ✨

In this episode, Marianne is joined by Claire Sparrow, a Pilates instructor, mother of three, best-selling author, and creator of HOPE, a transformative method for healing the pelvic floor.

After experiencing a prolapse following what seemed like a “normal” birth, Claire embarked on a personal and professional journey to redefine how women address pelvic health. Her story and expertise have empowered countless women to heal and thrive.

Claire shares her 4-step approach to pelvic floor healing, blending clinical expertise, the principles of biotensegrity, and a deep understanding of neuromuscular coordination. 

Together, Marianne and Claire debunk myths about pelvic floor care, including the over-reliance on Kegels. Instead, they emphasise the importance of the pelvic floor’s elasticity, flexibility, and responsiveness over isolating strength-based exercises.

Episode Highlights:

Whether you’ve experienced pelvic floor issues, are a healthcare provider, a perinatal instructor, or simply curious about supporting your body better, this episode is packed with eye-opening insights.

Resources Mentioned:

Related Episodes You May Enjoy:

Tune in to discover how to realign, recover, and reclaim your confidence—starting from your core.

Do you find yourself feeling anxious during the Winter Holiday Season?
Does this time of year bring up emotions like resentment, grief, or tension?
You’re not alone.

“Going home” or spending time with extended family can be both joyful and challenging. The good news is that there are intentional ways to navigate these emotions and truly enjoy this season.

In this solo episode, Marianne shares three simple yet powerful practices you can incorporate—no matter how busy you are. These tools will help you embrace the holidays with more ease and start 2025 feeling replenished, not depleted.

What You’ll Learn

03:05 #1: The 2-Minute Morning Check-In – Simple prompts and affirmations to ground your day.

07:15 #2: Planning a Realistic Movement Routine – Practical tips to stay active even when you’re traveling or surrounded by family.

10:30 #3: Conscious Consumption – Mindful ways to approach food, drink, and media during the holidays.🎧

Resources Mentioned

21 Days of Abundance Meditation Course by Deepak Choprahttps://podcasts.apple.com/ae/podcast/21-days-of-abundance-meditation-series/id1558008884

🎄Bonus:Want a free 7-Day Holiday Movement Routine Template and 7 Daily Prompts to support your holiday mindfulness journey?

Email Marianne at [email protected] to grab your copy!

You don’t have to call yourself “spiritual” to love Ellen Arthur’s

In this conversation, Ellen and Marianne explore:

Ellen also shares her journey: From growing up in a small

Episode Highlights

02:20 - What is Kirtan?

03:25 - How Ellen’s childhood spent in community influenced her spiritual path.

09:00 - “When you sing, you cannot hide”

12:40 - Ellen’s favorite mantra: From resistance to surrender.

18:15 - From performing in bars to devotional singing: Ellen’s

22:05 - Where motherhood and bhakti intersect.

25:40 - How years of asana, meditation, and singing helped Ellen during childbirth.

30:10 - Can people taper off medication thanks to kirtan?

35:00 - Lose yourself—or heal yourself—in Bali.

40:15 - Ellen shares the teachers’ invocation: Meet her harmonium and hear her voice.

💫 Goosebumps guaranteed: Head to minute 40:15 for

We hope you enjoy this introduction to kirtan and Ellen’s

Let her music inspire you this season!

Do you ever wish you could skip your period?
Or wonder why your moods, energy, and focus seem to change throughout the month?
What if you could use your cycle to enhance your sports performance, fertility, or even daily life?

👀 In this episode, Marianne is joined by Chantal Blake, a menstrual health specialist, former nurse, environmental engineer, mother of three, and author of Peaceful Period. Chantal’s journey spans the globe—from New York City to Algeria, Oman, Yemen, and now Senegal—and her wisdom on the menstrual cycle is both deeply scientific and profoundly empowering.

✨ There’s something primal and beautifully transformative about respecting and honoring your cycle. By understanding who you are at different phases—Day 1, Day 14, Day 21—you can connect with your body in ways that unlock your full power. Chantal helps us explore how to embrace the science of menstrual health while offering practical tips to reconnect with the innate wisdom of your body.

With her soothing voice and actionable insights, Chantal guides us through the seasons of the cycle—winter, spring, summer, and fall—and shares practices that will help you harness the full potential of your body and mind.

🎧 Here’s what you’ll discover in today’s episode:

This episode is a celebration of self-awareness and the magic of cycles. Get ready to unlock tools for personal empowerment and a deeper understanding of your body.

Resources from the Episode📖 Order Chantal’s book Peaceful Periods
📱 Connect with Chantal on Instagram
🎙️ Episode #2 with Dr. Aarti on fasting and your cycle

If you’re ready to embrace the full spectrum of who you are throughout your cycle, this episode is for you. Tune in and join us on this empowering journey!

Can we really live “clean” in a contaminated world?

In this lively and candid conversation with Marianne, Dr Labib

He dives into the pillars of a smoother postpartum journey—and a healthier life, from high-quality nutrients to clean living and avoiding emotional and social “toxins”.

Dr Labib and Marianne also emphasise the transformative role of systematic pelvic floor physiotherapy and how simple, intentional habits can lead to a lasting sense of well-being.

Dr. Labib is a Double Board-Certified Obstetrician-Gynecologist and Maternal-Fetal Medicine Specialist based in Miami with over two decades of experience.

With 50 peer-reviewed articles, three influential books, and a passion for integrative medicine, Dr. Labib is on a mission to empower families through cleaner living and proactive care.

Links and Resources

In this episode, Marianne chats with Jill Harris, a powerhouse of creativity in the Pilates world. With 30 years in the industry, 25 years as a studio owner, and a gorgeous smile on social media, Jill’s impact is profound.

Jill is also the visionary behind FitSprings, a piece of equipment developed over nearly a decade to support those with impairments or recovering from injuries, or simply those who like to feel lighter during fun workouts.

You won’t want to miss this conversation. Jill shares the challenges she’s faced, including a recent traumatic attack in San Francisco that led to a shoulder injury. Jill is open, generous, resilient, and her insights are invaluable, especially for fellow entrepreneurs seeking inspiration and strength.

Whether you’re a fitness professional, an entrepreneur, or someone on a health journey, this episode is packed with wisdom.

Discover the world of FitSprings here:

https://www.instagram.com/fitsprings/

Jill's Instagram page: https://www.instagram.com/jillharrispilates/

We are happy to announce that Core Connect opens this Saturday in Jumeirah Heights in Dubai. You can discover our specialised Pilates, Yoga, and Mobility Classes here (https://www.coreconnectstudio.com).

Many of us have been glued to our phones to follow American elections this week. It’s no wonder. American decisions impact both domestic and foreign matters a huge deal.

They tend to elicit conflicted and anxious feelings. 

All over the world.

How can we deal with these? 

There is only one natural antidote to anxiety.

The present moment. 

In this episode, Marianne offers three short grounding practices

02:36 -Count 10 Things: A Mindfulness Exercise

03:38 - 5-minute Meditation: The Ambient Sound Practice

08:28 - Harmonium Vibrations

The mindfulness exercise Count 10 things can be credited to Mo Gawdat.

Read his book Solve for Happy.

https://www.mogawdat.com/solve-for-happy

The Ambient Sound Meditation is part of the filtering practice Baird Hersey offers in his book The Practice of Yoga Nidra.

https://www.amazon.com/Practice-Meditation-Sacred-ENGLISH-HERSEY/dp/B09FQ7VYCW

Happy listening!

Want a good life?

Meet Dr Korem!

Dr Korem is a sports scientist  who uses the data from

Prior to founding AIM7, Dr Korem spent over 15 years working as a performance director in collegiate and professional American football.

In this conversation with Marianne, Dr Korem reminds us that that the foundations of a good life are the same as the pillars of peak athletic performance – being in sync with natural rhythms, maintaining a consistent exercise routine, fostering community, getting quality sleep.

Marianne and Dr Korem’s discussion also touches on the growing appeal of racket sports like pickleball, Dr Korem’s take on parenting in the modern world, and the potential drawbacks of wearables—a unique insight for those using tech to monitor their well-being.

If you want to elevate your game, don’t know what to do with the data you are collecting, or simply want to review the ingredients to a nourishing life, listen up!

02:28 – Olympic Lessons: Dr Korem on Peak Performance Foundations

07:40 – What’s the Best Time to Exercise?

11:10 – Master Your Sleep-Wake Cycle: Tapping into Natural Rhythms

15:23 – Sleep Needs Demystified: How Much is Really Enough?

18:30 – The Hidden Link Between Sleep and Depression

22:45 – Do Wearables Help or Hinder Your Sleep Quality?

24:22 – Real-Life Sleep Advice for New Parents

34:06 – Personalised Wellness: How Dr Erik Uses Wearables to Create Custom Action Plans

35:30 – Why Pickleball is Taking Off: Dr Korem’s Take on the Trend

41:24 – Modern Parenting Insights: Raising Kids in the 21st Century

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Listen to The Blueprint, Dr Erik’s podcast on all things health and performance.

https://podcasts.apple.com/ae/podcast/the-blueprint-with-dr-erik-korem/id1519528171

Sign up for Dr Korem’s newsletter

https://adaptation.beehiiv.com/

Look up the options AIM7 has for you

https://www.aim7.com

Gift the Early Days Videos Pack for new mothers to a friend

https://coreconnectmethod.teachable.com/p/packages-sara-allie-marianne