The Core Connect Podcast

How often do you hear that creatine is a must for hitting your fitness goals? What does the latest research say? 

And have the long-term effects of creatine been adequatelystudied?

With over 1,000 studies on creatine supplementation, only 5-10% of which are conducted on women, the research remains inconclusive—leaving us cautious, if not outright sceptical. 

In this episode, sports scientist and health coach Abs Sharma shares his journey into sports and health coaching and why he believes in “original medicine” for optimal well-being.

What to look forward to:

• 03:40: A "Health Connector" on a Mission to Inform and Support People
• 06:30: Abs’ Pilates Practice: 15 Years and a Healed Back 
• 08:36: From Council Estate in the UK to Dubai- A Life Shaped by Sports
• 18:44: Coaches, Ego, and the Healthcare Industry
• 23:02: What Science Says about the Impact of Creatine Supplementation on Muscle Mass
• 28:42: Around Since 1993, But Are Long-Term Effects Studied? 
• 32:28: Fascia, Creatine & Mobility: Some Questions for Future Research.
• 33:00: Why Water Retention Is Common with Creatine Supplementation.

With over two decades of experience in coaching and exploring research, Abs brings an insightful, science-backed perspective on creatine, supplementation, and women's health.

🎧 Tune in to get the facts!

Have you heard of vaginal steaming? 

This ancient practice is making a comeback for a reason—it can help with chronic infections, heavy periods, birth preparation, postpartum healing, and even reconnecting with your inner wisdom 🧘‍♀️

Our guest this week bridges the gap between tradition and modern self-care: Liberty Gerderloos is a menstrual cycle specialist known for creating powerful steaming blends that help women master their cycles, free themselves from infections, and recover faster postnatally.

• In this episode, Liberty shares:
  02:12 How growing up in a natural community in Montana led her to the “steam path”
• 13:50 How to use steaming for birth preparation (after 37 weeks)
• 21:09 Why steaming can help with placenta release postpartum                                                                 
• 23:12 The many benefits of a 30-day postpartum steaming streak 
• 30:22 How it supports pH balance and reduces infection risks
• 31:45 The key factor to address if you struggle with chronic infections
• 35:18 The best herbs and blends to use for different needs

If you enjoyed this conversation, check out Episode 14 with Chantal Blake on unlocking the power of your menstrual cycle: https://podcasts.apple.com/ae/podcast/the-core-connect-podcast/id1766482868?i=1000678559124

🔗 Order Liberty’s steaming chair and blends online: https://www.sheisliberty.com

📲 For personalised consultations & blends, connect with Liberty: https://www.instagram.com/sheisliberty/?hl=fr

And don't forget to share this episode if you found it useful and feel called to 🙏 It makes a huge difference to the number of women who may be in pain and could benefit from this information.

Do you feel like meditation isn’t for you?

 Too many thoughts, too little time, or the inability to sit still?

You’re not alone. In this solo episode, Marianne shares how she once felt the same way but managed to build a solid and consistent meditation practice over the past eight years.

She breaks down three simple steps to get into meditating in a way that is accessible to all, particularly those raised in the culture of producing more, rather than being.

• 03:48 Start with Mindful Movement – Practices like Pilates and Yoga, when done with intentional breath awareness and precision, can serve as an entry point into meditation. The key is in the deep presence cultivated throughout the breath-led moves and poses.
• 05:28 Continue with Short Guided Sessions – Short, breath-based mindfulness practices (even just three minutes) can help quiet the mind without the pressure of sitting in complete silence. Mindfulness apps are a great tool at this stage.
• 08:10 Lean into Stillness – When ready, mantra-based meditation (TM) can help develop a deeper sense of presence. Silence is no longer an enemy but an ally into the discovery and taming of the mind. Marianne shares how she turned to this practice while navigating lockdown during her second pregnancy, out of work, and caring for a toddler.
• 12:07 For all seasons of life when one really struggles to carve out the time, Marianne shares one last technique that has helped her as she launched the studio.This episode offers a practical and approachable way to ease into meditation without feeling overwhelmed, making it a lifelong habit rather than a frustrating and fleeting attempt.

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🎧 Listen to the Core Connect episode Election Week for grounding practices:

https://podcasts.apple.com/ae/podcast/the-core-connect-podcast/id1766482868?i=1000676014614

🧘‍♀️ Explore mindfulness apps: Calm | Headspace

https://www.calm.com

https://www.headspace.com

📚 Learn more about meditation with Emily Fletcher’s course:  https://zivameditation.com/

🔬 Read about meditation research: 

https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/

What does it really take to build strong bones and age well? 

In this episode, I sit down with Gemma Pearson, a clinical Pilates specialist and former dancer, who now runs a thriving practice supporting students with osteoporosis from her home in the South of France.

But this conversation is about so much more than osteoporosis. 

It’s about the power of training your feet and shifting your mindset in the face of conditions and injuries.

It's about redefining strength as we age. 

It's about lifestyle, the Reformer (and whether it's enough for bone health), and why your 1 Rep Max and core strength matter more than you think for balance and mobility.

If you’re a woman with bones (which, let’s assume you are) and want to move well for life, this episode is for you!

• ⏳ 02:21 Loss of Estrogen and At-Risk Populations
• 🤰 03:31 Postpartum and Osteoporosis
• 🩰 05:16 From Cruise Ships to Osteoporosis Pilates—Gemma’s Journey
• ❌ 09:16 Old-School Contraindications (Are they still relevant?)
• 🏋️ 16:15 3 Key Exercises for Osteoporosis Clients
• 🚶‍♀️ 21:05 The Dreaded Lunge & Why Strike Matters
• 🦶 26:45 Why You Should Train Barefoot
• 👣 32:47 Longevity Tip: Keeping Your Big Toe Strong!
• 💪 37:53 Strength Training & the 1 Rep Max
• 🏋️‍♂️ 42:10 Barbells and Osteoporosis—A No-Go?
• 🌀 44:44 Strength Training: Is the Reformer Enough?

 Find Gemma at https://www.osteoporosispilates.com or on Instagram at  https://www.instagram.com/osteoporosis.pilates

🎧 If you enjoyed this episode, check out:

• Heba AbdelGawad on Understanding Pain and NeuroPilates https://podcasts.apple.com/ae/podcast/the-core-connect-podcast/id1766482868?i=1000673395437
• Erik Korem on Sleep, Fitness and Modern Parenting  https://podcasts.apple.com/ae/podcast/the-core-connect-podcast/id1766482868?i=1000675162281

If you’re pregnant, you may have been told:“Do 100 Kegels aday to prevent tearing during birth.”  But what if that advice was outdated—and could actually do more harm than good?

In this episode, Marianne is busting the myths around pelvic floor training during pregnancy and shifting the focus to what truly prepares you for birth and optimises recovery.

Overrecruiting your pelvic floor can lead to dysfunction—leaks, painful sex, hip pain, and even a more challenging birth experience. Instead of old-school practices, Marianne guides you through a more effective approach:

🔹Squeeze less—More contractions don’t equal a stronger,more functional pelvic floor.🔹Learn to release—Use movement, breath, and imagery to restore balance and prepare for birth.🔹Strengthen surrounding muscles— And support the pelvic floor by training it functionally that is through full-body movements.

Whether you're expecting or working with pregnant clients, this episode will help you rethink pelvic floor training and feel more empowered during this journey.

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Marianne Tafani is a perinatal exercisespecialist who has trained over 2,100 new and expecting mothers. The advice in this episode is based on 10 years of clinical expertise, combined with the latest women’s health research and a deep understanding of functional anatomyand neuroanatomy. These educational tips are not a substitute for personalised medical guidance. For tailored support, consult a women’s health physiotherapist.

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If you enjoyed this solo episode, you might enjoy listeningto:

• Prenatal Pilates vs. Prenatal Yoga:https://spotifycreators-web.app.link/e/rTGeHj0YRQb

• Should I train my abs during pregnancy?:https://spotifycreators-web.app.link/e/Psozga3YRQb

• Releasing Tension with the Sunflower Exercise:https://spotifycreators-web.app.link/e/Cj062h3YRQb

• Beyond Kegels: 3 Simple Pelvic Floor Exercises:https://spotifycreators-web.app.link/e/70SFxb0YRQb

🤰Should Your Train Your Abs During Pregnancy?

Can using them make diastasis recti worse? Could activating your core harm your baby in any way?

👉In this episode, Marianne breaks down the facts about abdominal training during pregnancy—what's safe, what’s beneficial, and what to avoid.

The challenges to our abdominal wall during pregnancy go beyond just abdominal separation (diastasis recti).

They also involve how our brain connects to these supportingtissues.

Marianne uses two main analogies, the chewing-gum and the foreign language, to help you grasp these concepts and feel more at ease about training your deep abdominals during those 9 months!

• 00:39 What is Diastasis Recti?
• 02:03 Why Sit-Ups are not a Great Idea During Pregnancy 
• 03:50 What are Core Reflexes? The “Brain-Stomach” Connection
• 07:30 6-pack, Obliques, Deep Abs: Do we Train them All?
• 12:47 No, Activating your Deep Abdominals Won’t Hurt your Baby

Rather than focusing on surface-level strength, this episodeexplains why deep, stabilising, and reflexive core engagement matters more than ever during pregnancy.

Next week, Marianne will cover Pelvic Floor Training duringPregnancy in a similar fashion so you leave with practical insights into what your core craves whilst you are expecting.

——

Marianne Tafani is a perinatal exercise specialist. She hastrained 2,100 new and expecting mothers to date. The advice provided in this episode is the result of years of clinical expertise confronted with existing women’s health research and knowledge of functional anatomy and neuroanatomy.

These tips are not meant to replace an appointment with a women’s health physiotherapist for tailored and medical guidance.

⚡Ever felt a sharp pain when sitting for too long? 

Or maybe you've been told to "just do Kegels"—but something still feels off?

Enter Jasmine Evelyn—a Barbados-based physiotherapist, yoga teacher, avid runner, and young mama who’s on a mission to change how we approach pelvic health.

In this episode, we dive into Jasmine’s journey as a pelvic health specialist, the varied causes and treatments for tailbone pain, the key movements that heals, and why rest is just as important as movement—for both productivity and happiness.

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⏯ Timestamps 

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Want to Connect with radiant Jasmine?

📩 Chat with her on Instagram → @mindfulmovement246

🌐 Explore her work → Mindful Movement Barbados

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More Pelvic Floor Conversations?

🎙️ Beyond Kegels: 3 Simple Pelvic Floor Exercises – Marianne’s solo episode

https://podcasts.apple.com/ae/podcast/the-core-connect-podcast/id1766482868?i=1000674250480

🎙️ Healing Your Pelvic Floor – A re-release of our conversation with Claire Sparrow

https://podcasts.apple.com/ae/podcast/the-core-connect-podcast/id1766482868?i=1000684337595

Listen now and discover how small shifts can create lasting

Where to find Jasmine -

https://www.instagram.com/mindfulmovement246/reels/

https://www.mindfulmovementbarbados.com

⭐In this heartfelt episode, Marianne sits down with Leslie Parker, a former ballerina, celebrated studio owner in Toronto, and one of North America’s most respected master Pilates trainers. 

Over two decades in the industry, Leslie has built her career on inclusivity, openness, and a deep commitment to making Pilates accessible to all—an approach that sets her apart in a field often divided by debates over tradition and method.

She also offers invaluable advice for building a successful career in Pilates without succumbing to burnout, whilst Marianne opens up about how unhealed wounds can impact personal and professional growth.

The episode concludes with a moving discussion about miscarriage, loss, and the issue of grief dismissal. Leslie and Marianne explore how we can hold space for others during their most vulnerable moments.

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⏸Timestamps:

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🧘‍♀️🍃Want to become a Mindful Mover:

-Connect with Lesley on Social Media 

https://www.instagram.com/mindful_mover/

-Explore Leslie's Teacher Trainings 

https://www.mindfulmovementcentre.com/leslie-parker

🎙If you enjoyed this episode, you might want to listen to the first Studio Owners 

https://podcasts.apple.com/ae/podcast/the-core-connect-podcast/id1766482868?i=1000676912363

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.

Fatigue, Hair Loss, Poor Concentration—Could You Be Iron Deficient?

Did you know that iron deficiency can develop years before anemia sets in? Or that you'd need anywhere between 8 to 30 kilograms of spinach just to meet your recommended daily iron intake?

In this episode, Dr. Dheeraj Khiatani, a Singapore-based General Practitioner and one of Asia's leading experts on iron deficiency, joins Marianne to discuss the essentials of iron absorption and iron loss. Together, they explore:

Dr. Dheeraj and Marianne also reflect on their personal journeys into this area of nutrition, unpacking the health and financial costs of iron deficiency and its often-overlooked impact on women, notably those of reproductive age, endurance athletes, or women with inflammatory gut conditions.

If you're feeling chronically fatigued, or if your ferritin levels are low, this episode is a must-listen!

Timestamps:

💡 Postpartum? Feeling fatigued?
You might also enjoy the episode featuring Dr. Labib, where we dive into clean living, addressing nutritional deficiencies, and actionable tips for thriving in the fourth trimester.

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