spk_0: 0:01
I am Dr Tabatha, the functional gynecologist. I'm a board certified OBY, giant and functional medicine physician. I've embraced the world of functional medicine and wellness through my own personal health journey. And I'm super excited to share my wisdom and unique perspective as it pertains to women's health. So if you're struggling with hormone imbalance, weight gain, period issues, anxiety, insomnia, you name it, then you've come to the right place. I want to be your functional gynecologists, so welcome. All right, ladies. Welcome to the functional gynecologist. I'm super excited. We're gonna be talking about exercise and movement today with my good friend Erica Zeal. Erica has over 15 years experience specializing in deep core, fashionable and prenatal and post natal training. So she is the creator of Core F Letta. The core re Hood had program course studio membership in the knocked up fitness brand and the prenatal post natal exercise specialist instructor course. Erica holds a bachelors degree in health and human performance. She certified plot is instructor a personal trainer. Ah, prion. Post Natal exercise specialist in core exercise specialist. She's also published author and she's contributed to many publications. Pretty awesome. Including the new York Times. Fit pregnancy, people dot com, babble dot com The Bump Pop Sugar Accident magazine, the Strength and Conditioning Journal and many more. Erica has dedicated her career to helping women generate quicker, better results that have them feeling stronger and more confident while saying goodbye to aches and pains, pelvic floor dysfunction and even more. So. That's why she is so important. In my space. She's like Targets us women, She says. That even just 10 minutes a day can provide amazing results in your physique. It's about working out smarter, not harder. I hope that you enjoy listening to this interview today because she's a wealth of knowledge. So here we go. Well, welcome, Erica, How are you today?
spk_1: 2:39
So good. How? But I'm so excited to be here.
spk_0: 2:42
Awesome. I'm so glad that we got to connect again. I want you to tell my listeners about your new program course studio. It sounds amazing.
spk_1: 2:54
Yes, so course studio is all about getting women to lean, even if you only have 10 minutes a day. Because I am a firm believer that consistency is key on having even just 10 minutes when you concur. About 10 minutes a day to really commit to yourself. This is your movement practice. It really can not. Only it'll help you become stronger. Absolutely. But so many other things can come from that. Like I'm a big, big banners really teaching women how to connect with their body. Connect with the deep core, doing movements that are really empowering you to become stronger on and and with better form and things like that because a lot of my workouts and there we have a mix of things from, like a lot of slow workouts core flow to release videos that are really all about getting into the fascia of our body. So we're teaching our pasha to become lengthen and also to become stronger because it's really Basha and like, Restricted and Basha that can cause a lot of I mean and nerves problems and things like that for women like back pain, more issues. And, um and I also have strength workouts in there because I'm a firm believer, like we need to have that resistance exercise as well. And so within a week like it, lay it out for you, like every day. Exactly what video to do and Of course, you can pick your favorites, but I think it's great. Also, get that variety and we get a lot of women that are like, I love this like what I need. It's doable. I could do it any feeling stronger and they're like and I can do these workouts of my neck doesn't hurt. And I'm like, Oh, my gosh, Rocket science.
spk_0: 4:36
Yeah, It's so true, though. Some money women get hurt doing those, you know, hit interval trainings and all those hard core workouts. So I love your program. But for my listeners, tell them how you got into this. Didn't it start with your knocked up fitness focused on pregnancy and stuff? Yes, it did. So I'm out of a personal journey or what?
spk_1: 5:03
So okay, the weird thing is, the whole pregnancy journey of mine. I actually was very fascinated with pregnancy, specifically pregnancy and exercise, actually in college, and I remember I totally forgot that I used to do so much research in this area until one day at home. My mom bought a clean out this stop. It was like stuff from college. And like all of my papers in college, where some way related Teoh exercise and pregnancy or health and pregnancy. And I had, like, no desire to, like, you know, have a baby or
spk_0: 5:35
anything. I just It
spk_1: 5:36
was very fascinated with the research that was out there. Andi pregnancy and what the body was capable. It's that was like, my first, you know, fascination with it. And then, um, you know, I worked with pregnant moms. I did prenatal fitness, training courses and things just to learn as much as I could. And then, you know, I was 23 when I had my first, and I thought I knew a lot of sources. We do, right, right, right. And grateful for the knowledge that I did have. But it was really just this culmination of, you know, just learning one thing after the other. By the time I had hot, what was It was actually my, um my birth, my labor with my stuck it my son, that actually was a really, really big, like lightbulb moment for me. So I've been working with a variety of clients also work with men as well, but I really loved working with women, especially during pregnancy and postpartum visit. Just this magical time when, you know, even 10 and 15 years ago, the recommendations were like, You have to keep. You could only do during pregnancy what you've been doing hired a pregnancy, right? And so you have these women that were like, Well, and I didn't work out out before pregnancy. But now, like, I feel like I should do something right, and they don't know what to do. And there's always all this misinformation. So part of what I did was just, you know, helped tow clear up misinformation out there. And I was doing a lot with, like, public floor and deport training and all of that in relation to get a little bit more into the fashion world, even though we weren't really necessary using the word pasha at the time. But my birth experience in my second he was a new poll court babies murders wrapped around his neck, you know, and with each push, the doctors like okay or that my obi was like, you have to get baby out like you have to push as hard as you can. And in my mind, I was like, Wait a minute, like I've done this before. Why are you rushing this? Like let, like being is like just want to push him out like in push one. But they were trying to not scare me, right? And so anyway, I learned after I pushed him out on three pushes, the doctor was like, Yeah, the cord was wrapped around his neck. And so anyway, if I hadn't been able to push him out as effectively as I did gonna rush me into an emergency C section, which you know, it's fine, I guess
spk_0: 7:50
there's there's doesn't matter three times e
spk_1: 7:53
like, you know, if I could prevent it, I wanted to until, like down the road, that was like a light bulb moment from me that I was like, Wow! And you heard so many stories from women just the labor for hours and hours. Even if they were fully dilated to 10 I just couldn't effectively push baby out. And it's so after working with so many women in person and I was like, we're starting to get these amazing testimonials from woman after woman and her OBE is like, what have you been doing during pregnancy? Because the OBE and the nurses on staff would be like. This is a very different experience than what most women go through. Most of the women that learn my took me during pregnancy. They pushed their babies out in 30 minutes, some of them 10. I don't encourage 10 as you know, right? You got about the body adjusts. Sometimes they just come out really quick.
spk_0: 8:42
I know if you actually lived in my area, I might go back in obstetrics. But otherwise I'm out. It's too stressful, like you're right. Just women have so much difficulty pushing that out. And I I think public floor health is so important. I was actually speaking with Doctor and a Quebec a last night. She's, you know, in O b g y n who's a pioneer and functional medicine. And she says, there's new research showing that ther's progesterone receptors in our pelvic fascia. And that's just amazing to meet because so many women in their forties and going into fifties there, progesterone levels are low, and that's when prolapse comes on. That's when things start to fall in your you can't hold your bladder anymore and you're having these pelvic floor issues. So it's just amazing how much. We still have yet to learn about the pelvic floor. But I love that people like you have a passion for it and are actually trying to figure it out and help women because so important. Oh, my gosh,
spk_1: 9:49
It iss Yeah, absolutely. And that with my third when I had this amazing experience for like, I didn't tear or any of that toe have that experience from, you know, all three different. We all have our own personal experiences and I also feel like I've had such insight as I know you have a swell with other women and their experiences and you start to see all these different stories and you start to see the things that are working really, really well. Um, and then just, like, want to share it with the world because unlike women shouldn't have toe no struggle and suffer when I'm like these, this education is there. And so I started actually creating workout DVDs for pregnancy that we're work or safe. Now, I look back at that and I was like, OK, that was just a stepping stone, and we've really transformed it now. But yeah, that was where I started because I learned so much and I will forever always be grateful. I still love working with pregnant women, but for me I see it an even bigger vision pregnancy as a part of it. But I see even bigger mission in women's health in particular because I've had so many women over the years, you know, we go into the postpartum recovery, but then it extends like, oh, my women having babies. Oh, in their mom's right. So that's where I'm starting to, like, really expand this age range that were reaching, um and it's it's more than just the public for the poor, but it's the entire body. And there could be a little you know, sometimes we get women exciting talk a lot about for a lot of times, women think core is just their abdominals, right? Like six
spk_0: 11:21
nine muscles. Yeah. You explain that to women. Like, really get help them understand what their core means.
spk_1: 11:28
Okay, So your core ladies, I want you to picture this, um, and its social you're sitting down. This is a really good place to kind of picture. This is I want you to visualize your public floor. I like to explain it as like a diamond shape because so many women have been taught cables and they think, Oh, it's just like the size of 1/4. And they've been taught toe stop the flow of urine, right? Well, I think that's it's not good, because you could start a whole scent of u T. I isn't We don't want bacteria backing up into your bladder, so we want to actually picture our public floor as a diamond shape going from our pubic bone all the way back underneath our butt cheeks to our anise. It's not our blues, and I don't want this
spk_0: 12:07
right now. I hope everybody's doing this.
spk_1: 12:10
And then from sits phone to sits fund so you can kind of and the sits ones, like the bony part of your back when you sit alone. I know someday women are likely. I have no bulbs. There's nobody about like, trust me. You have bones and your but they are. They're so you're sitting up tall. You have that diamond. Whether you feel this or not, I want you to visualize it cause that's a big first step that is your public floor, and then you're the rest of Europe base of your deep pore. On the rest of your core is the muscles and pasha that runs from that pelvic floor all the way through your torso along your spine, around your organs up underneath your shoulders. That is your deep core. Or every state courts were Alexa D poor because to me, we want to address internal as well. And I'm starting to use the queuing a lot more of like hugging your organs and things like that. Because then we could take the visual from just like the external muscles, like the obliques on the rectus abdominals. Let me go even deeper into all the fascia that is from our public floor and around our organs. It, I'm noticing is actually helping people unlocked. There will back great begin a lot of restriction or low back. So when we start addressing, you know, helping for issues, low back pain, we have to be looking at the body as a whole versus just the pelvic floor on the back. They're not separate. Everything intertwines together in the body, and that is a big message. I'm always preaching because in the medical, you know, world um this is why I get so many women that come to me and there were skeptical or they're like they further hopeless, cause I've tried everything else defended this specialist, had been to that specialist and on and on, and maybe they've got a little relief, but it really hasn't solved the problem, because we're not going to the ripped of of the problem. And the root of the problem is not just one thing. It's we have to look at the entire body as a whole. And we also need to address our thought process mindset as well as our nutrition and our environment.
spk_0: 14:11
Oh, my gosh. I love you. Yes. Preach it, sister. Yeah, I see that you have a core nutrition program now and that you're getting into this whole wellness of mind body spirit. I'm loving all this work that you're doing. You give me an example of someone that you've worked with that had some mental blockages and you just couldn't get them to heal until they addressed that. Does anybody pop out in your mind?
spk_1: 14:43
Well, what does when? When you say that to me? What I think of and this is because I've been doing a lot more coaching, especially with my higher level program, my core we have, which is all about rehabilitating. And it's a lot about movement going back to foundations, which is awesome. Just the program on itself, by itself is absolutely amazing. But I have found that the coaching along with it really help. Smooth as I like to call them Boulders out of women's way will really go deeper because at such a young age, women have really disconnected with their body and we don't even realize it anymore. We're way more stress than we even realize got into the cycle of due to Dio and our to do list instead of our priorities which should be ourselves right. We all know the whole analogy of like, you know, we can't take care of others as well if we don't take our fill our own rights like we all know that easier said than done right, so you know, And so I know, I guess one of the biggest thing that comes up, especially when I started teaching the coaching aspect which is starting to at the very beginning this really about awareness because we have to be able to have awareness for wet swimming in our body if we're ever gonna get move forward, right. But some big blocks that can come up for women is with pain. And one thing that I have realized one when we don't realize about 18 is that well, yes, some of it is physical pain. A lot of it is emotional pain. Arana Mitt is do Teoh past experiences or, you know, mentally because we've been in pain, maybe for a decade or 20 years. Then it's like seated in our brain. It's become wired, I explain. It was like, you know, there's like a loop in the brain that the body has almost become. I don't like to say comfortable, but kind of like it's become easy for the body to almost stay in the pain. And getting out of the pain is almost more scary for the brain, like consciously, you know, you might be thinking, Well, no, I want the pain to go away. Yes, right, right. We have to work on like why is the pain not going away? Like I'm a firm believer? There's some physical stuff going on. We've got a re balance structure we've got address the pelvic floor, the deep for all of that. But we also have to address some big things as to what led up to this. And how much of your current day to day like Are you really present with what's going on? Are you living in the past? I see it all the time, and women don't realize it. I mean, people in general don't realize it to my start talking about it, and I will touch. My students will be starting to light talk about something and all of us and all they're doing is they're rehashing their past over and over again, like they had an experience and let make Sounds like it doesn't have to be crazy, like traumatic or anything, right? The brain doesn't always like you don't always differentiate like what's I mean, super traumatic. Something very simple. As like maybe you've had experiences with all these different specialists. You've been Teoh and they've left you feeling hopeless and alone and like, I'm never gonna feel better. But even this has been going on for over a decade. This is I've had this This scenario happened with multiple women and next thing I know is we start chipping away at this and I teach her to Okay, We're gonna use breath work. We work on really being with our body and how to we almost are talking to our body is like, it's a different It's I guess it's a part of us, but, like, almost like, you know, a person I know crazy. But we actually are talking to our body and say, Okay, body, I hear you. I recognize that that pain coming from will just say, you know, my right hip like I acknowledge that it's there. Like how many times, you know, you were anyone listening actually said, I hear you, like, actually talked told your body. You have to say it out loud like said to your body like I hear you body. I hear that you're in pain, and just sitting with that can be so powerful. It can start the floodgates like just move in and that's okay. But here's the piece. We can have the emotions flow, but there's this next layer of like, actually really letting that emotion need. Our body could be connected with just like say that you had a you know in the past like a a doctor. For whatever reason, that tried to help you when they couldn't help you and you felt like they failed you. You could be holding that in your right hip. And that's probably why you have picked your hip taking right. And this is crazy. This is up. But if you can like, start to visualize as you breathe, breathe end to that pain. And then as you exhale, you like, visualize that pain actually leaving your body. You have to visualize it leaving. We can't just let the emotion go. We actually have to. Whatever like is connected with. There's some new or seven sort of radon A like they kind of explain it. I was like anger, rage and things like that that actually hold her body. And again, it's like baby steps like we're not going to do a one any with our body overnight because it didn't get today in the pain and dysfunction or whatever you know the body might be dealing with overnight and for women listening that have no pain. That's amazing
spk_0: 19:49
that I have yet to meet those women. I don't know of any such women, but
spk_1: 19:56
by someone we don't realize how much pain their body isn't until they actually had that. What about put you calls last week? Actually, with my newest groups with her, we have a woman was like, I didn't realize how much my body actually hurt until I was listening to you, like Coach me through, like moving my body and training, connect and breathing. And I was like, Oh, my gosh, everything hurts And I was like, OK, that is your first step is to acknowledge what is actually going on with your body so we can move forward.
spk_0: 20:26
You know,
spk_1: 20:26
work to get those emotions. The anger, the frustration, whatever is in the past is the past. And we have got to stop living in the past like no one is talking about. There's a few people
spk_0: 20:36
talking about it, but it
spk_1: 20:37
is not mainstream that, like we are past, has become so ingrained and looped in our brain because the brain lights negative like flat out of the rain, gravitates towards negativity.
spk_0: 20:49
Yes, just diable mechanism. You know it's protecting us. It makes complete sense, but that doesn't mean we should live Nexus you know,
spk_1: 20:58
right? So how you get out of it is you have to bring awareness to it, and sometimes it's not like that could be. The hardest part is to start to acknowledge this and like, you gotta let those emotions out and you have to visualize in actually believing your body. I do so much mutualization coaching and queuing and stuff, especially in import rehab, because we're working with women that have some women are there to learn for prevention. And I love that. But as we both know, like, prevention is us mentions Amazing. But most women don't come oppressed the stuff like I'm teaching until, like, they're like, I need to fix my body,
spk_0: 21:36
right, Right. Until they're almost like the point where they're feeling hopeless and, you know, at their wits end, Yeah. Oh, my goodness has such important work. I see it every day in my office and, you know, I say the same things women are like. I didn't realize how bad I felt until I felt better. You know, until we get them d taxed, get them moving, get them eating right there, like Oh, my gosh, I feel amazing and I was living so miserably before. I didn't even realize it so and I
spk_1: 22:10
think that's a big key that you just sit on his Most women don't realize how good they could feel. Yeah, and you know, I know for both of us, like that's a big mission. Is like adjusts. I see it all the time, women that don't feel good and I'm like But you could feel good, you know? And it's just have to take that first step to number one wanting it
spk_0: 22:30
exactly. Uh, well, I'm so glad that we're letting them know you so that they can find you and get connected with you. So what kind of exercise you usually recommend your clients
spk_1: 22:47
So it kind of ends on whether at but in general, my biggest message I'm always trying to get across women is to really pay attention to their body as they're working out the whole in a working out smarter, Not harder, my inside. Because I over my 15 plus years in fitness and wellness teaching Pallotti's and all that I have helped so many women who, you know, like we get on that hamster wheel right of wanting to burn the calories, and we've got a workout this hard for this long for what a reason. And it's actually working against their body, their fighting, their body. And so instead of losing the weight and feeling more energetic, they actually have a harder time losing weight. They made gain legs. Um, and they also they also want to cheat. And then it could start a whole like cycle of other things going on in their body to because women I find, like women more so than men were more sensitive to things we have, you know, especially if any woman who you're still having your cycle like you have to listen to that right? And that is something that it took me a lot of years to do. That we're now, like, you know, they wanted it to a my cycle. I'm like Erica. It is okay to not exercise like I do anything. It's very gentle. It might be a light walk, but other than that, I have given myself permission to be like, you know, your body so much going on your body right now that you working out specially pushing it all is just gonna be too much right. But then there's other times in your cycle when you're like OK, I can push it more. And so I am a big, big, big believer and future of like listen to your body. If you wake up one day and your dislike, it didn't sleep last night, I am super tired. I'm not saying not to work out right your work apart. So let's talk it. Sometimes I like to use the word movement. Practice. Okay, way. Talk about movement. I feel like it has this, like gentle er feel to it. Does that make sense of the exercise? And everybody is like explanation of what's exercise right is very different. We have a lot of clarification, conversations that are always going on with my students. And so when we think of exercise, some women are gonna gravitate towards, like high intensity, you know, Burpees and running and like you have to like, wake up or work at the site Crazy sweat and burn all these calories to be exercise. And then we have other women that like going for a what is their exercise and everything in between, right. So for me, I really want women moving their body. But I want them moving their bodies so that they are also working to strengthen correctly their pelvic floor, their deep poor improving their posture, working the right muscles, doing it with the right form. And maybe it is only 10 or 15 minutes on a day a day. And I like, I promise you, working out and doing your movement practice 10 or 15 minutes on a daily basis, which equals, say, say, succeed. A 90 minutes a week, Um, of just like, kind of the more strength deep, poor Pallotti's things like that versus doing like one or 2 60 minute workouts a week is going to give you a lot better results. I totally agree results because there's something about because when you are, you know, moving on, we're working to breathe and connect with their body. You're also telling your body for the rest of it, say, like, Oh, I've turned these muscles on and I'm standing taller and I can feel my core. And if you don't do that on a regular basis and you do it once or twice a week, the results just don't come right. So that's what I find. I even do that with myself. Like I went through a whole bunch of, like, dealt with old toxicity. You know what? Two years ago and had a little exposure thing last summer. And so even for myself, like just applying that, you know, 10 minutes, whether it's like a day when my body just has been building, you know, not the greatest. Um, because the bolts up, I don't with, like, nervous system stuff. And so if I push it too hard, I'd be like, I couldn't exercise for a couple days. So I'm like, OK, like, I'd rather do a little bit and be able to sustain that on a daily basis. And that's actually where I really have started to. I started to feel a lot stronger. You know, when you experience it like this, you're like, you know, even prior to all of them, I never had that issue. Um, listen, guys, we have to roll with where we're at, and I can tell you it will make you so much stronger just doing that 10 15 minutes on a daily basis, and then we get a lot of women that will do that first workout. And then next thing you know, she's like, Oh, I'm feeling better and my energy is feeling better because it was a workout that was right for her body wasn't too intense. And then she's like, I could do another work out. Yeah, right. And so some things that will snowball and I love when that starts to happen part of it is just really creating those habits. Um, you know, I'm a big fan of going for long walks out in nature. You know? I know there's a pool like, What's the best benefit you hear conversation about, you know, doing like high intensity interval training, right to train your heart and party of actually right? Well, I think that could be really beneficial for some people. But it's not for everybody, and it's not for everybody right now. This is the thing to like. We always started like we don't compare ourselves to like another person right now, because wherever one is right now, today is unique to each and every one of us, right? Yeah, but we can have gold where we want to go. And so if today you doing high intensity interval training leaves you tired your knees for your backwards. You like your pee in your pants. Then you should not be doing right. But if that's a goal of yours, I absolutely will back you 100% that it's gonna happen. But we have to take, like, pull it back and work out smarter, not harder. And do these workouts that are really rehabilitative for the body that are appropriate for the body. Like I teach high intensity interval training in my course, you know, membership because I want women to have access. Do them. But you know what I do? There's not being taught out there is. I offer modifications for every movement that I think could be too much for someone. So that way, like she doesn't have to do plyometric jumps if it's like you're gonna pee your pants right, like let's not put her body through that So you can do just, you know, spot pulses or in I offer modifications things. I think it's so powerful to be able to still move but have modification.
spk_0: 29:13
Yeah, that's so important. So important. Like I know personally having an auto immune disease. I have time periods where I cannot do regular, you know, hit training T 25 or any of that kind of high intensity stuff because I will be down for, like, three or four days. I went and worked out, you know, I was in California and I exercised with Drew Manning fit fat to fit, and he kicked my butt and I almost couldn't get off the plane three days later because, like my little mitochondria were spent, I had no energy left to create, you know, to get me through my day. So I think it's super important for women to respect their bodies where they actually are and work with that and go from there. Like you said, Don't compare yourself toe every other woman, not even your friends. You just You have to listen to your body and do its best for you. It's super popular where I lived to do boot camp, and it's intense, you know, it's like 30 minutes of getting screamed at music blaring, you know, station to station every 60 seconds, and some women love it and thrive and do fabulous. And a lot of my patients get hurt and can't follow through with it. So they drop out and they get really discouraged. And that's why I think a program like yours is so important because they need to know it's not all or none. It's like, Well, if you can't do boot camp, you should shouldn't even bother. I think that's where the mentality is, you know, like
spk_1: 30:58
well, yeah, and across the board this comes up a lot of glad you mentioned that, like the all or non mentality. Yes. Um, because I had a lot of women in my programs that are that way. It's like, Well, if I can't do you know everything exactly what I was supposed Teoh that I'm not gonna do any of it. And I want to talk everybody down way We're gonna change that mindset moving forward because that is gonna get you nowhere but feeling defeated all the time, right? That's why women don't follow through on programs, right? I don't call like my core rehab program. I don't call it a fitness burger because it's not. It's really like a rehabilitative program is what it is and coaching, you know, because it's because it women need that soul so badly because so many women actually get injured in the boot camp type classes and all of that, and then no one's there to teach them how to actually be able to move and do these exercises so they can be stronger as everyone gets older, right? And if you're not strengthening your body than what's happening, your just getting weaker right, right. That's where I've, like found this huge, passionately like, No, I want everyone moving. I want you to be able to move better when you're 60 than you are when you're 40. If you're having any, you know, any sort of mobility issues and things like that, a lot of it, it's just it's just it's education. It's knowledge. We have learned this and across the board and fitness you're not gonna see it. I'm actually speaking so excited this summer when he's speaking at the biggest fitness conference is gonna be in Southern California this year, and I'm like, This is my time to It's like I've seen this vision, you know, for
spk_0: 32:34
so long, like it's
spk_1: 32:35
trying to get this in fitness. I came from fitness in the very beginning and I really feel like I left fitness pretty quickly. because I was like, I didn't like the way what I was seeing. I was like, That's not what's getting me Roosevelt's was getting my clients result is really educating my clients. Like when I work with clients, it's like, Yeah, they come to me for a workout Absolutely. But my whole goal is that we're we're realigning their body. Even better, they're becoming stronger and everything instead of just getting a workout. That, to me, is that's not what's really giving us a healthy like, balanced lifestyle, because so many women will push and push and push their bodies until they do. You have so many aches and pains that, like I can't come to class anymore because I got my back or my knees or my public four. I'm you know, things like that. So, like, let's try to stop all that before things get What?
spk_0: 33:30
Amen. So what is the conference you're speaking at?
spk_1: 33:34
Um, it's the ideas. It's I d. A world witness conference. I used to go. I used to go in attendant every year in the beginning years of my career, and, uh and then it was that place for me where it was to Fitness E. And I didn't. It wasn't fueling my knowledge. And so I was a person who I would always search, like, let's learn more about Pasha and Mindset and all of that. And now I feel like, Okay, it's come full circle. It's time for me, Teoh, to get out into the fitness world and teach these instructors that I know are longing for this information cause I know they see it. They just don't know how to coach it.
spk_0: 34:14
That is so awesome. Well, they're gonna be blessed to have you because you are amazing. That's so cool. Well, I remember talking to recently about key goals and, you know, we wanted to educate women on key goes and I asked you, you know what? What can we make for women? Toe help? Teach them. And it sounds like you and your team created something.
spk_1: 34:39
Yeah, I decided it's time. We need to just write it out on a pdf how I teach women to activate their public floor. So I want to think of this is how you're doing Kegels. I suppose that's okay. You have to be, oh, like learning a new way. And in the very beginning. I will tell everyone when you first. It's like learning anything new, right? In the very beginning, you're gonna be like, doing. That's right. I don't know if I'm feeling anything, but that's very common. It's just one of the century. Just have to keep practicing at visualizing it on all of that in time, if you will start to connect with your problem but floor differently than you probably ever have before.
spk_0: 35:17
That is awesome. Okay, so that is a little pdf they can download. Will have a link for that in the show. Notes. Awesome. And you also have another freebie for our listeners.
spk_1: 35:30
Yeah, I have a pouladi slow work out which my audience loves it. So if you want to taste a workout of mine, that is a great place to, you know, get us get a taste for what I teach.
spk_0: 35:43
Awesome. I can't wait. Well, thank you so much for doing this today. I know my listeners got a lot out of this for sure, and I hope they check you out because you will transform them. Mind, body and spirit. Thank you so much. Top of of This is great. Yes. So good to talk to you and play it back to you soon. Sounds good. Thank you. Erica. By wasn't Eric awesome. I told you you'd like her. So just a quick recap. He won't work out smarter. Not harder. It's not all or none. 10 minutes a day does count. It does make a difference. You will get strong and healthy. So just get moving every day. And don't compare yourself to other women. The fact that you're getting out there and you're moving your body is amazing. And you need to just be proud of yourself and not worry about how successful someone else's, how much they're doing what they look like. Okay, so next weekend, super excited. We're gonna interview Rachel Bargain next week. She is a registered nurse who specializes in skin aesthetics. She wants to make you beautiful from the outside in. It's gonna be an awesome interview next week, so check that out. In the meantime, if you learned during this, please hit the subscribe buttons that we can keep pressing on and keep making these episodes. Tell your friends, write a review, help me get the word out. And in the meantime, go have an awesome kick ass day by If
I am Dr Tabatha, the functional gynecologist. I'm a board certified OBY, giant and functional medicine physician. I've embraced the world of functional medicine and wellness through my own personal health journey. And I'm super excited to share my wisdom and unique perspective as it pertains to women's health. So if you're struggling with hormone imbalance, weight gain, period issues, anxiety, insomnia, you name it, then you've come to the right place. I want to be your functional gynecologists, so welcome. All right, ladies. Welcome to the functional gynecologist. I'm super excited. We're gonna be talking about exercise and movement today with my good friend Erica Zeal. Erica has over 15 years experience specializing in deep core, fashionable and prenatal and post natal training. So she is the creator of Core F Letta. The core re Hood had program course studio membership in the knocked up fitness brand and the prenatal post natal exercise specialist instructor course. Erica holds a bachelors degree in health and human performance. She certified plot is instructor a personal trainer. Ah, prion. Post Natal exercise specialist in core exercise specialist. She's also published author and she's contributed to many publications. Pretty awesome. Including the new York Times. Fit pregnancy, people dot com, babble dot com The Bump Pop Sugar Accident magazine, the Strength and Conditioning Journal and many more. Erica has dedicated her career to helping women generate quicker, better results that have them feeling stronger and more confident while saying goodbye to aches and pains, pelvic floor dysfunction and even more. So. That's why she is so important. In my space. She's like Targets us women, She says. That even just 10 minutes a day can provide amazing results in your physique. It's about working out smarter, not harder. I hope that you enjoy listening to this interview today because she's a wealth of knowledge. So here we go. Well, welcome, Erica, How are you today?
spk_1: 2:39
So good. How? But I'm so excited to be here.
spk_0: 2:42
Awesome. I'm so glad that we got to connect again. I want you to tell my listeners about your new program course studio. It sounds amazing.
spk_1: 2:54
Yes, so course studio is all about getting women to lean, even if you only have 10 minutes a day. Because I am a firm believer that consistency is key on having even just 10 minutes when you concur. About 10 minutes a day to really commit to yourself. This is your movement practice. It really can not. Only it'll help you become stronger. Absolutely. But so many other things can come from that. Like I'm a big, big banners really teaching women how to connect with their body. Connect with the deep core, doing movements that are really empowering you to become stronger on and and with better form and things like that because a lot of my workouts and there we have a mix of things from, like a lot of slow workouts core flow to release videos that are really all about getting into the fascia of our body. So we're teaching our pasha to become lengthen and also to become stronger because it's really Basha and like, Restricted and Basha that can cause a lot of I mean and nerves problems and things like that for women like back pain, more issues. And, um and I also have strength workouts in there because I'm a firm believer, like we need to have that resistance exercise as well. And so within a week like it, lay it out for you, like every day. Exactly what video to do and Of course, you can pick your favorites, but I think it's great. Also, get that variety and we get a lot of women that are like, I love this like what I need. It's doable. I could do it any feeling stronger and they're like and I can do these workouts of my neck doesn't hurt. And I'm like, Oh, my gosh, Rocket science.
spk_0: 4:36
Yeah, It's so true, though. Some money women get hurt doing those, you know, hit interval trainings and all those hard core workouts. So I love your program. But for my listeners, tell them how you got into this. Didn't it start with your knocked up fitness focused on pregnancy and stuff? Yes, it did. So I'm out of a personal journey or what?
spk_1: 5:03
So okay, the weird thing is, the whole pregnancy journey of mine. I actually was very fascinated with pregnancy, specifically pregnancy and exercise, actually in college, and I remember I totally forgot that I used to do so much research in this area until one day at home. My mom bought a clean out this stop. It was like stuff from college. And like all of my papers in college, where some way related Teoh exercise and pregnancy or health and pregnancy. And I had, like, no desire to, like, you know, have a baby or
spk_0: 5:35
anything. I just It
spk_1: 5:36
was very fascinated with the research that was out there. Andi pregnancy and what the body was capable. It's that was like, my first, you know, fascination with it. And then, um, you know, I worked with pregnant moms. I did prenatal fitness, training courses and things just to learn as much as I could. And then, you know, I was 23 when I had my first, and I thought I knew a lot of sources. We do, right, right, right. And grateful for the knowledge that I did have. But it was really just this culmination of, you know, just learning one thing after the other. By the time I had hot, what was It was actually my, um my birth, my labor with my stuck it my son, that actually was a really, really big, like lightbulb moment for me. So I've been working with a variety of clients also work with men as well, but I really loved working with women, especially during pregnancy and postpartum visit. Just this magical time when, you know, even 10 and 15 years ago, the recommendations were like, You have to keep. You could only do during pregnancy what you've been doing hired a pregnancy, right? And so you have these women that were like, Well, and I didn't work out out before pregnancy. But now, like, I feel like I should do something right, and they don't know what to do. And there's always all this misinformation. So part of what I did was just, you know, helped tow clear up misinformation out there. And I was doing a lot with, like, public floor and deport training and all of that in relation to get a little bit more into the fashion world, even though we weren't really necessary using the word pasha at the time. But my birth experience in my second he was a new poll court babies murders wrapped around his neck, you know, and with each push, the doctors like okay or that my obi was like, you have to get baby out like you have to push as hard as you can. And in my mind, I was like, Wait a minute, like I've done this before. Why are you rushing this? Like let, like being is like just want to push him out like in push one. But they were trying to not scare me, right? And so anyway, I learned after I pushed him out on three pushes, the doctor was like, Yeah, the cord was wrapped around his neck. And so anyway, if I hadn't been able to push him out as effectively as I did gonna rush me into an emergency C section, which you know, it's fine, I guess
spk_0: 7:50
there's there's doesn't matter three times e
spk_1: 7:53
like, you know, if I could prevent it, I wanted to until, like down the road, that was like a light bulb moment from me that I was like, Wow! And you heard so many stories from women just the labor for hours and hours. Even if they were fully dilated to 10 I just couldn't effectively push baby out. And it's so after working with so many women in person and I was like, we're starting to get these amazing testimonials from woman after woman and her OBE is like, what have you been doing during pregnancy? Because the OBE and the nurses on staff would be like. This is a very different experience than what most women go through. Most of the women that learn my took me during pregnancy. They pushed their babies out in 30 minutes, some of them 10. I don't encourage 10 as you know, right? You got about the body adjusts. Sometimes they just come out really quick.
spk_0: 8:42
I know if you actually lived in my area, I might go back in obstetrics. But otherwise I'm out. It's too stressful, like you're right. Just women have so much difficulty pushing that out. And I I think public floor health is so important. I was actually speaking with Doctor and a Quebec a last night. She's, you know, in O b g y n who's a pioneer and functional medicine. And she says, there's new research showing that ther's progesterone receptors in our pelvic fascia. And that's just amazing to meet because so many women in their forties and going into fifties there, progesterone levels are low, and that's when prolapse comes on. That's when things start to fall in your you can't hold your bladder anymore and you're having these pelvic floor issues. So it's just amazing how much. We still have yet to learn about the pelvic floor. But I love that people like you have a passion for it and are actually trying to figure it out and help women because so important. Oh, my gosh,
spk_1: 9:49
It iss Yeah, absolutely. And that with my third when I had this amazing experience for like, I didn't tear or any of that toe have that experience from, you know, all three different. We all have our own personal experiences and I also feel like I've had such insight as I know you have a swell with other women and their experiences and you start to see all these different stories and you start to see the things that are working really, really well. Um, and then just, like, want to share it with the world because unlike women shouldn't have toe no struggle and suffer when I'm like these, this education is there. And so I started actually creating workout DVDs for pregnancy that we're work or safe. Now, I look back at that and I was like, OK, that was just a stepping stone, and we've really transformed it now. But yeah, that was where I started because I learned so much and I will forever always be grateful. I still love working with pregnant women, but for me I see it an even bigger vision pregnancy as a part of it. But I see even bigger mission in women's health in particular because I've had so many women over the years, you know, we go into the postpartum recovery, but then it extends like, oh, my women having babies. Oh, in their mom's right. So that's where I'm starting to, like, really expand this age range that were reaching, um and it's it's more than just the public for the poor, but it's the entire body. And there could be a little you know, sometimes we get women exciting talk a lot about for a lot of times, women think core is just their abdominals, right? Like six
spk_0: 11:21
nine muscles. Yeah. You explain that to women. Like, really get help them understand what their core means.
spk_1: 11:28
Okay, So your core ladies, I want you to picture this, um, and its social you're sitting down. This is a really good place to kind of picture. This is I want you to visualize your public floor. I like to explain it as like a diamond shape because so many women have been taught cables and they think, Oh, it's just like the size of 1/4. And they've been taught toe stop the flow of urine, right? Well, I think that's it's not good, because you could start a whole scent of u T. I isn't We don't want bacteria backing up into your bladder, so we want to actually picture our public floor as a diamond shape going from our pubic bone all the way back underneath our butt cheeks to our anise. It's not our blues, and I don't want this
spk_0: 12:07
right now. I hope everybody's doing this.
spk_1: 12:10
And then from sits phone to sits fund so you can kind of and the sits ones, like the bony part of your back when you sit alone. I know someday women are likely. I have no bulbs. There's nobody about like, trust me. You have bones and your but they are. They're so you're sitting up tall. You have that diamond. Whether you feel this or not, I want you to visualize it cause that's a big first step that is your public floor, and then you're the rest of Europe base of your deep pore. On the rest of your core is the muscles and pasha that runs from that pelvic floor all the way through your torso along your spine, around your organs up underneath your shoulders. That is your deep core. Or every state courts were Alexa D poor because to me, we want to address internal as well. And I'm starting to use the queuing a lot more of like hugging your organs and things like that. Because then we could take the visual from just like the external muscles, like the obliques on the rectus abdominals. Let me go even deeper into all the fascia that is from our public floor and around our organs. It, I'm noticing is actually helping people unlocked. There will back great begin a lot of restriction or low back. So when we start addressing, you know, helping for issues, low back pain, we have to be looking at the body as a whole versus just the pelvic floor on the back. They're not separate. Everything intertwines together in the body, and that is a big message. I'm always preaching because in the medical, you know, world um this is why I get so many women that come to me and there were skeptical or they're like they further hopeless, cause I've tried everything else defended this specialist, had been to that specialist and on and on, and maybe they've got a little relief, but it really hasn't solved the problem, because we're not going to the ripped of of the problem. And the root of the problem is not just one thing. It's we have to look at the entire body as a whole. And we also need to address our thought process mindset as well as our nutrition and our environment.
spk_0: 14:11
Oh, my gosh. I love you. Yes. Preach it, sister. Yeah, I see that you have a core nutrition program now and that you're getting into this whole wellness of mind body spirit. I'm loving all this work that you're doing. You give me an example of someone that you've worked with that had some mental blockages and you just couldn't get them to heal until they addressed that. Does anybody pop out in your mind?
spk_1: 14:43
Well, what does when? When you say that to me? What I think of and this is because I've been doing a lot more coaching, especially with my higher level program, my core we have, which is all about rehabilitating. And it's a lot about movement going back to foundations, which is awesome. Just the program on itself, by itself is absolutely amazing. But I have found that the coaching along with it really help. Smooth as I like to call them Boulders out of women's way will really go deeper because at such a young age, women have really disconnected with their body and we don't even realize it anymore. We're way more stress than we even realize got into the cycle of due to Dio and our to do list instead of our priorities which should be ourselves right. We all know the whole analogy of like, you know, we can't take care of others as well if we don't take our fill our own rights like we all know that easier said than done right, so you know, And so I know, I guess one of the biggest thing that comes up, especially when I started teaching the coaching aspect which is starting to at the very beginning this really about awareness because we have to be able to have awareness for wet swimming in our body if we're ever gonna get move forward, right. But some big blocks that can come up for women is with pain. And one thing that I have realized one when we don't realize about 18 is that well, yes, some of it is physical pain. A lot of it is emotional pain. Arana Mitt is do Teoh past experiences or, you know, mentally because we've been in pain, maybe for a decade or 20 years. Then it's like seated in our brain. It's become wired, I explain. It was like, you know, there's like a loop in the brain that the body has almost become. I don't like to say comfortable, but kind of like it's become easy for the body to almost stay in the pain. And getting out of the pain is almost more scary for the brain, like consciously, you know, you might be thinking, Well, no, I want the pain to go away. Yes, right, right. We have to work on like why is the pain not going away? Like I'm a firm believer? There's some physical stuff going on. We've got a re balance structure we've got address the pelvic floor, the deep for all of that. But we also have to address some big things as to what led up to this. And how much of your current day to day like Are you really present with what's going on? Are you living in the past? I see it all the time, and women don't realize it. I mean, people in general don't realize it to my start talking about it, and I will touch. My students will be starting to light talk about something and all of us and all they're doing is they're rehashing their past over and over again, like they had an experience and let make Sounds like it doesn't have to be crazy, like traumatic or anything, right? The brain doesn't always like you don't always differentiate like what's I mean, super traumatic. Something very simple. As like maybe you've had experiences with all these different specialists. You've been Teoh and they've left you feeling hopeless and alone and like, I'm never gonna feel better. But even this has been going on for over a decade. This is I've had this This scenario happened with multiple women and next thing I know is we start chipping away at this and I teach her to Okay, We're gonna use breath work. We work on really being with our body and how to we almost are talking to our body is like, it's a different It's I guess it's a part of us, but, like, almost like, you know, a person I know crazy. But we actually are talking to our body and say, Okay, body, I hear you. I recognize that that pain coming from will just say, you know, my right hip like I acknowledge that it's there. Like how many times, you know, you were anyone listening actually said, I hear you, like, actually talked told your body. You have to say it out loud like said to your body like I hear you body. I hear that you're in pain, and just sitting with that can be so powerful. It can start the floodgates like just move in and that's okay. But here's the piece. We can have the emotions flow, but there's this next layer of like, actually really letting that emotion need. Our body could be connected with just like say that you had a you know in the past like a a doctor. For whatever reason, that tried to help you when they couldn't help you and you felt like they failed you. You could be holding that in your right hip. And that's probably why you have picked your hip taking right. And this is crazy. This is up. But if you can like, start to visualize as you breathe, breathe end to that pain. And then as you exhale, you like, visualize that pain actually leaving your body. You have to visualize it leaving. We can't just let the emotion go. We actually have to. Whatever like is connected with. There's some new or seven sort of radon A like they kind of explain it. I was like anger, rage and things like that that actually hold her body. And again, it's like baby steps like we're not going to do a one any with our body overnight because it didn't get today in the pain and dysfunction or whatever you know the body might be dealing with overnight and for women listening that have no pain. That's amazing
spk_0: 19:49
that I have yet to meet those women. I don't know of any such women, but
spk_1: 19:56
by someone we don't realize how much pain their body isn't until they actually had that. What about put you calls last week? Actually, with my newest groups with her, we have a woman was like, I didn't realize how much my body actually hurt until I was listening to you, like Coach me through, like moving my body and training, connect and breathing. And I was like, Oh, my gosh, everything hurts And I was like, OK, that is your first step is to acknowledge what is actually going on with your body so we can move forward.
spk_0: 20:26
You know,
spk_1: 20:26
work to get those emotions. The anger, the frustration, whatever is in the past is the past. And we have got to stop living in the past like no one is talking about. There's a few people
spk_0: 20:36
talking about it, but it
spk_1: 20:37
is not mainstream that, like we are past, has become so ingrained and looped in our brain because the brain lights negative like flat out of the rain, gravitates towards negativity.
spk_0: 20:49
Yes, just diable mechanism. You know it's protecting us. It makes complete sense, but that doesn't mean we should live Nexus you know,
spk_1: 20:58
right? So how you get out of it is you have to bring awareness to it, and sometimes it's not like that could be. The hardest part is to start to acknowledge this and like, you gotta let those emotions out and you have to visualize in actually believing your body. I do so much mutualization coaching and queuing and stuff, especially in import rehab, because we're working with women that have some women are there to learn for prevention. And I love that. But as we both know, like, prevention is us mentions Amazing. But most women don't come oppressed the stuff like I'm teaching until, like, they're like, I need to fix my body,
spk_0: 21:36
right, Right. Until they're almost like the point where they're feeling hopeless and, you know, at their wits end, Yeah. Oh, my goodness has such important work. I see it every day in my office and, you know, I say the same things women are like. I didn't realize how bad I felt until I felt better. You know, until we get them d taxed, get them moving, get them eating right there, like Oh, my gosh, I feel amazing and I was living so miserably before. I didn't even realize it so and I
spk_1: 22:10
think that's a big key that you just sit on his Most women don't realize how good they could feel. Yeah, and you know, I know for both of us, like that's a big mission. Is like adjusts. I see it all the time, women that don't feel good and I'm like But you could feel good, you know? And it's just have to take that first step to number one wanting it
spk_0: 22:30
exactly. Uh, well, I'm so glad that we're letting them know you so that they can find you and get connected with you. So what kind of exercise you usually recommend your clients
spk_1: 22:47
So it kind of ends on whether at but in general, my biggest message I'm always trying to get across women is to really pay attention to their body as they're working out the whole in a working out smarter, Not harder, my inside. Because I over my 15 plus years in fitness and wellness teaching Pallotti's and all that I have helped so many women who, you know, like we get on that hamster wheel right of wanting to burn the calories, and we've got a workout this hard for this long for what a reason. And it's actually working against their body, their fighting, their body. And so instead of losing the weight and feeling more energetic, they actually have a harder time losing weight. They made gain legs. Um, and they also they also want to cheat. And then it could start a whole like cycle of other things going on in their body to because women I find, like women more so than men were more sensitive to things we have, you know, especially if any woman who you're still having your cycle like you have to listen to that right? And that is something that it took me a lot of years to do. That we're now, like, you know, they wanted it to a my cycle. I'm like Erica. It is okay to not exercise like I do anything. It's very gentle. It might be a light walk, but other than that, I have given myself permission to be like, you know, your body so much going on your body right now that you working out specially pushing it all is just gonna be too much right. But then there's other times in your cycle when you're like OK, I can push it more. And so I am a big, big, big believer and future of like listen to your body. If you wake up one day and your dislike, it didn't sleep last night, I am super tired. I'm not saying not to work out right your work apart. So let's talk it. Sometimes I like to use the word movement. Practice. Okay, way. Talk about movement. I feel like it has this, like gentle er feel to it. Does that make sense of the exercise? And everybody is like explanation of what's exercise right is very different. We have a lot of clarification, conversations that are always going on with my students. And so when we think of exercise, some women are gonna gravitate towards, like high intensity, you know, Burpees and running and like you have to like, wake up or work at the site Crazy sweat and burn all these calories to be exercise. And then we have other women that like going for a what is their exercise and everything in between, right. So for me, I really want women moving their body. But I want them moving their bodies so that they are also working to strengthen correctly their pelvic floor, their deep poor improving their posture, working the right muscles, doing it with the right form. And maybe it is only 10 or 15 minutes on a day a day. And I like, I promise you, working out and doing your movement practice 10 or 15 minutes on a daily basis, which equals, say, say, succeed. A 90 minutes a week, Um, of just like, kind of the more strength deep, poor Pallotti's things like that versus doing like one or 2 60 minute workouts a week is going to give you a lot better results. I totally agree results because there's something about because when you are, you know, moving on, we're working to breathe and connect with their body. You're also telling your body for the rest of it, say, like, Oh, I've turned these muscles on and I'm standing taller and I can feel my core. And if you don't do that on a regular basis and you do it once or twice a week, the results just don't come right. So that's what I find. I even do that with myself. Like I went through a whole bunch of, like, dealt with old toxicity. You know what? Two years ago and had a little exposure thing last summer. And so even for myself, like just applying that, you know, 10 minutes, whether it's like a day when my body just has been building, you know, not the greatest. Um, because the bolts up, I don't with, like, nervous system stuff. And so if I push it too hard, I'd be like, I couldn't exercise for a couple days. So I'm like, OK, like, I'd rather do a little bit and be able to sustain that on a daily basis. And that's actually where I really have started to. I started to feel a lot stronger. You know, when you experience it like this, you're like, you know, even prior to all of them, I never had that issue. Um, listen, guys, we have to roll with where we're at, and I can tell you it will make you so much stronger just doing that 10 15 minutes on a daily basis, and then we get a lot of women that will do that first workout. And then next thing you know, she's like, Oh, I'm feeling better and my energy is feeling better because it was a workout that was right for her body wasn't too intense. And then she's like, I could do another work out. Yeah, right. And so some things that will snowball and I love when that starts to happen part of it is just really creating those habits. Um, you know, I'm a big fan of going for long walks out in nature. You know? I know there's a pool like, What's the best benefit you hear conversation about, you know, doing like high intensity interval training, right to train your heart and party of actually right? Well, I think that could be really beneficial for some people. But it's not for everybody, and it's not for everybody right now. This is the thing to like. We always started like we don't compare ourselves to like another person right now, because wherever one is right now, today is unique to each and every one of us, right? Yeah, but we can have gold where we want to go. And so if today you doing high intensity interval training leaves you tired your knees for your backwards. You like your pee in your pants. Then you should not be doing right. But if that's a goal of yours, I absolutely will back you 100% that it's gonna happen. But we have to take, like, pull it back and work out smarter, not harder. And do these workouts that are really rehabilitative for the body that are appropriate for the body. Like I teach high intensity interval training in my course, you know, membership because I want women to have access. Do them. But you know what I do? There's not being taught out there is. I offer modifications for every movement that I think could be too much for someone. So that way, like she doesn't have to do plyometric jumps if it's like you're gonna pee your pants right, like let's not put her body through that So you can do just, you know, spot pulses or in I offer modifications things. I think it's so powerful to be able to still move but have modification.
spk_0: 29:13
Yeah, that's so important. So important. Like I know personally having an auto immune disease. I have time periods where I cannot do regular, you know, hit training T 25 or any of that kind of high intensity stuff because I will be down for, like, three or four days. I went and worked out, you know, I was in California and I exercised with Drew Manning fit fat to fit, and he kicked my butt and I almost couldn't get off the plane three days later because, like my little mitochondria were spent, I had no energy left to create, you know, to get me through my day. So I think it's super important for women to respect their bodies where they actually are and work with that and go from there. Like you said, Don't compare yourself toe every other woman, not even your friends. You just You have to listen to your body and do its best for you. It's super popular where I lived to do boot camp, and it's intense, you know, it's like 30 minutes of getting screamed at music blaring, you know, station to station every 60 seconds, and some women love it and thrive and do fabulous. And a lot of my patients get hurt and can't follow through with it. So they drop out and they get really discouraged. And that's why I think a program like yours is so important because they need to know it's not all or none. It's like, Well, if you can't do boot camp, you should shouldn't even bother. I think that's where the mentality is, you know, like
spk_1: 30:58
well, yeah, and across the board this comes up a lot of glad you mentioned that, like the all or non mentality. Yes. Um, because I had a lot of women in my programs that are that way. It's like, Well, if I can't do you know everything exactly what I was supposed Teoh that I'm not gonna do any of it. And I want to talk everybody down way We're gonna change that mindset moving forward because that is gonna get you nowhere but feeling defeated all the time, right? That's why women don't follow through on programs, right? I don't call like my core rehab program. I don't call it a fitness burger because it's not. It's really like a rehabilitative program is what it is and coaching, you know, because it's because it women need that soul so badly because so many women actually get injured in the boot camp type classes and all of that, and then no one's there to teach them how to actually be able to move and do these exercises so they can be stronger as everyone gets older, right? And if you're not strengthening your body than what's happening, your just getting weaker right, right. That's where I've, like found this huge, passionately like, No, I want everyone moving. I want you to be able to move better when you're 60 than you are when you're 40. If you're having any, you know, any sort of mobility issues and things like that, a lot of it, it's just it's just it's education. It's knowledge. We have learned this and across the board and fitness you're not gonna see it. I'm actually speaking so excited this summer when he's speaking at the biggest fitness conference is gonna be in Southern California this year, and I'm like, This is my time to It's like I've seen this vision, you know, for
spk_0: 32:34
so long, like it's
spk_1: 32:35
trying to get this in fitness. I came from fitness in the very beginning and I really feel like I left fitness pretty quickly. because I was like, I didn't like the way what I was seeing. I was like, That's not what's getting me Roosevelt's was getting my clients result is really educating my clients. Like when I work with clients, it's like, Yeah, they come to me for a workout Absolutely. But my whole goal is that we're we're realigning their body. Even better, they're becoming stronger and everything instead of just getting a workout. That, to me, is that's not what's really giving us a healthy like, balanced lifestyle, because so many women will push and push and push their bodies until they do. You have so many aches and pains that, like I can't come to class anymore because I got my back or my knees or my public four. I'm you know, things like that. So, like, let's try to stop all that before things get What?
spk_0: 33:30
Amen. So what is the conference you're speaking at?
spk_1: 33:34
Um, it's the ideas. It's I d. A world witness conference. I used to go. I used to go in attendant every year in the beginning years of my career, and, uh and then it was that place for me where it was to Fitness E. And I didn't. It wasn't fueling my knowledge. And so I was a person who I would always search, like, let's learn more about Pasha and Mindset and all of that. And now I feel like, Okay, it's come full circle. It's time for me, Teoh, to get out into the fitness world and teach these instructors that I know are longing for this information cause I know they see it. They just don't know how to coach it.
spk_0: 34:14
That is so awesome. Well, they're gonna be blessed to have you because you are amazing. That's so cool. Well, I remember talking to recently about key goals and, you know, we wanted to educate women on key goes and I asked you, you know what? What can we make for women? Toe help? Teach them. And it sounds like you and your team created something.
spk_1: 34:39
Yeah, I decided it's time. We need to just write it out on a pdf how I teach women to activate their public floor. So I want to think of this is how you're doing Kegels. I suppose that's okay. You have to be, oh, like learning a new way. And in the very beginning. I will tell everyone when you first. It's like learning anything new, right? In the very beginning, you're gonna be like, doing. That's right. I don't know if I'm feeling anything, but that's very common. It's just one of the century. Just have to keep practicing at visualizing it on all of that in time, if you will start to connect with your problem but floor differently than you probably ever have before.
spk_0: 35:17
That is awesome. Okay, so that is a little pdf they can download. Will have a link for that in the show. Notes. Awesome. And you also have another freebie for our listeners.
spk_1: 35:30
Yeah, I have a pouladi slow work out which my audience loves it. So if you want to taste a workout of mine, that is a great place to, you know, get us get a taste for what I teach.
spk_0: 35:43
Awesome. I can't wait. Well, thank you so much for doing this today. I know my listeners got a lot out of this for sure, and I hope they check you out because you will transform them. Mind, body and spirit. Thank you so much. Top of of This is great. Yes. So good to talk to you and play it back to you soon. Sounds good. Thank you. Erica. By wasn't Eric awesome. I told you you'd like her. So just a quick recap. He won't work out smarter. Not harder. It's not all or none. 10 minutes a day does count. It does make a difference. You will get strong and healthy. So just get moving every day. And don't compare yourself to other women. The fact that you're getting out there and you're moving your body is amazing. And you need to just be proud of yourself and not worry about how successful someone else's, how much they're doing what they look like. Okay, so next weekend, super excited. We're gonna interview Rachel Bargain next week. She is a registered nurse who specializes in skin aesthetics. She wants to make you beautiful from the outside in. It's gonna be an awesome interview next week, so check that out. In the meantime, if you learned during this, please hit the subscribe buttons that we can keep pressing on and keep making these episodes. Tell your friends, write a review, help me get the word out. And in the meantime, go have an awesome kick ass day by If
