Strengthen Your Pelvic Floor Without Kegels

I’m going to tell you something a liiittle controversial, but I’m going to speak up because it needs to be talked about in women’s health.

>>Kegels are not an effective way to strengthen your pelvic floor.<<

Now, I know that that’s a different take than what you’ve been taught in the past, so let me explain.

From what I’ve learned about the pelvic floor, I believe that the old-school way of doing Kegels is not supporting your pelvic floor function and is actually causing harm to your body.

  • It starts with women having too tight of a pelvic floor.
  • Then that turns into peeing their pants when they go for a run.
  • And even with wet Lululemon leggins, they continue to push their bodies harder.

Are you feeling called out? *Sorry, but I’m here to tell you the truth.*

If this post is making you think of reasons why you can’t take a step back from your runs to focus on your pelvic floor health, I actually don’t want to hear it.

>>Because oftentimes, we create excuses instead of taking a look at our habits and then making a change.<<

It’s easy to get defensive and tell me all of the reasons you don’t have time or why it won’t work for you. It’s harder to be open-minded and say, “I’m ready for change. Tell me more.”

So for those of you who are asking for more, I’ll give it to you: Connect with your pelvic floor through breath, visualization, and gentle movement.

Women workout to be healthy.

  • They want to feel empowered.
  • They want to feel confident.
  • They want to feel strong.

But you are not going to feel those things if you continue to do Kegels, push through the pain, and tell yourself that this is just a part of having a baby. You have the power to heal your body, but you have to make that choice.

These are the kinds of choices that will allow you to keep up with your kids as they age.

>>You’re not going to get rid of incontinence by putting pressure on your pelvic floor with a Kegel. You get rid of incontinence by finding the balance between strengthening and releasing your pelvic floor.<<

However, your pelvic floor isn’t going to heal itself overnight.

Consistency leads to results.

  • It begins to get rid of back pain.
  • It begins to make you feel energized.
  • It begins to improve your gut function.
  • It begins to get rid of brain fog.
  • It begins to wake up your pelvic floor.
  • It begins to create a body-mind connection.

>>But none of this is possible if you don’t take a step back from high-intensity workouts to connect with your body in a new way.<<

Is it a magic pill? Absolutely not.

Can it give you the results you want? I’ve seen it!

That’s why I continue to stand my ground on the topic of Kegels because I care about you and your health.

It may not be the advice you want to hear, but it’s the advice that works.

You deserve to live your life without dysfunction, and I want to help you learn how to heal in my upcoming masterclass, The Pelvic Floor’s Role In Healing Your Body

Here’s what you’ll learn in my free class:
  • What to do to get rid of peeing your pants when you run, laugh, jump, or sneeze
  • How to decrease back pain, neck pain, hip pain, pelvis pain, and more discomforts
  • The best way to heal diastasis recti and improve pelvic floor function
  • …and more!

If you’re feeling empowered and motivated to take control of your health, I’d be honored to be your guide. Save your seat for The Pelvic Floor’s Role In Healing Your Body >>HERE!<<

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23 Healthy & Easy Air Fryer Recipes to Try

Chicken Recipes

1. Easy Air Fryer Whole Chicken

Via A Southern Soul

Top of our list is this very simple air-fryer whole chicken recipe by A Southern Soul. This recipe is so easy and results in a tender and juicy whole chicken that the whole family will love.

2. Chicken Tenders

Via Lexis Clean Kitchen

Here’s a simple take on chicken tenders. This recipe is easy and healthy at the same time – gluten-free and low-carb at the same time. It also comes with a nut-free and almond flour base option.

3. Buffalo Chicken Wings

Via The Mom 100

Looking for an easy appetizer? This is one recipe for you to try. Just a little bit of tossing and flipping while cooking, this air fryer recipe is heaven-sent.

4. Southern Fried Chicken

Via Melissa Southern Style Kitchen

Southern Fried Chicken is probably an all-time favorite for most of us. Good thing we found this quick air fryer recipe of one of the most loved comfort food!

5. Healthy Chicken & Veggies

Via Gimme Delicious

Going healthy using an air fryer is very easy – a good example is this high-protein, low-carb dish!

6. Crispy Cornflake Chicken

Via Scott Baptie

We might be a bit biased here but as you all know, Scott made an amazing air fryer version of his Crispy Cornflake Chicken recipe recently. So indulge in this high-protein dish ASAP!

Beef & Pork Recipes

7. Easy Pepperoni Pizza

Via Stay Snatched

Pizza fans, rejoice! This 10-minute recipe is so easy and delicious at the same time. The good thing about it? You can also add a bit more toppings as you like.

8. Easy Air Fried Pork Chops (Southern Style)

Via Stay Snatched

Here’s another awesome recipe from Stay Snatched – Southern Style Pork Chops. Comfort food like this will make someone’s day.

9. Beef Steak Kabobs

Via Berry Maple

Let’s talk beef – these beef skewers can be made with steak, stew meat, or even ribs. This recipe is full of flavor and very easy to make!

10. Air Fryer Steak Tips

Via Let The Baking Begin

Steak bites, anyone? A well-seasoned recipe that you can serve for family and friends. Be it as an appetizer or your main meal – it’s going to taste delicious.

11. Air Fryer Pork Chops

Via Nosh Tastic

Another tender and juicy pork chop recipe for you. This one’s low-carb, keto-friendly, and paleo.

12. Mustard Glazed Air Fryer Pork Tenderloin

Via My Forking Life

A deliciously good recipe that’s ready in under 20 minutes! This crispy and juicy mustard glazed pork chop are just full of flavor.

13. Air Fryer Pork Katsu

Via Cook The Story

A great take on a Pork Katsu – pork cutlets wrapped in a crispy layer of breadcrumbs and paired with a katsu sauce.

Fish & Seafood Recipes

14. Parmesan Shrimp

Via Bitz N Giggles

Another good thing about these air fryers, you can even use them for quick seafood and fish recipes. This simple parmesan shrimp is a good example – it’s ready in 10 minutes!

15. Brown Sugar Garlic Air Fryer Salmon

Via The Recipe Critic

This is probably one of the best salmon recipes we’ve seen! You can easily pair this with green veggies or maybe potatoes on the side. A recipe that’s done in under 20 minutes!

16. Air Fryer King Prawns

Via Hungry Healthy Happy

Crispy prawns in under 8 minutes? Count us in! This quick and easy recipe is so versatile you can have it as a snack or main meal and pair it with any side of your choice.

17. Thai Salmon Patties

Via Sweet Peas and Saffron

Meal prep will be easier with this Thai Salmon Patties recipe. Prepped in advance and frozen, this can be cooked using an air fryer anytime.

Vegetarian Recipes

18. Air Fryer Roasted Brussel Sprouts

Via The Gracious Pantry

Don’t forget that you can also cook your veggies on the air fryer! This brussels sprouts dish is a perfect side for any dish.

19. Avocado Fries

Via Life Made Sweeter

A healthier take on the usual fries! These avocado fries are keto-friendly, gluten-free, and vegan at the same time. Perfect as an appetizer or a quick snack.

20. Baked Sweet Potato Cauliflower Patties

Via Cotter Crunch

These vegetarian patties are a treat! Either an oven or air fryer will work for this recipe. It also comes with a paleo and vegan option!

21. Healthy Carrot Fries with Curry Dipping Sauce

Via Eat The Gains

Another ‘healthy fries’ option for you to try. These carrot fries come with a curry dipping sauce which is just tasty!

22. Cauliflower Chickpea Tacos

Via Sweet Peas and Saffron

Vegan taco? Yep, it exists – these cauliflower chickpea tacos would not make you miss out on anything! It’s colorful and flavorful at the same time.

Bonus Breakfast Recipe

23. Easy Bagel Recipe

Via Skinny Taste

Just a little bonus recipe for you to try! This bagel recipe is perfect for those who look forward to having a delicious breakfast in the morning. An easy recipe that only needs five ingredients!





The post 23 Healthy & Easy Air Fryer Recipes to Try appeared first on Food For Fitness.


How to Naturally Improve Digestion

Mama, do you want to naturally improve your digestion?

*I got you.*

Naturally improve digestion by calming down the inflammation!

This is the simplest way to get your gut moving. It takes pressure and stress off of your body, core, and pelvic floor.

Digestion is intertwined with improving deep core function. It’s not something that we initially think has a correlation *but it does*.

>>That’s why I’ve included a whole course on digestive health inside Core Rehab because it takes more than movement to heal the body.<<

*Isn’t it crazy how that works?*

Everything in the body is connected.

Okay, Erica, back to talking about ways to naturally improve digestion.

Here are four simple things that you can start implementing into your daily life today:

  • Cut out inflammatory foods (gluten, dairy, corn, processed foods, fried food)
  • Improve body’s ability to break down food (slowing down when you eat and chewing well, minimizing liquids during meals, taking bitters before you eat, reducing stress)
  • Get rid of bad pathogens
  • Truely heal the gut (adding in good quality fats, proteins, vitamin C, Omegas, collagen)

So to anyone who feels like there’s no way you can cut out certain foods or add in supplements, only you have the power to improve the way you feel.

As you start making small changes, it will have a chain reaction as you start to discover more about your body.

You can improve anything about your health that you put your mind to when you believe that you can.

If you’re ready to do big things together, I’d be honored if you joined me for my upcoming free class, The Pelvic Floor’s Role In Healing Your Body. In it, you’ll learn how to improve your pelvic floor function by understanding how the body works as a whole. Save your seat >>HERE<< and I’ll see you there!

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Round Ligament Pain Relief

Mama, do you want to get rid of round ligament pain but nothing is working?

*I’ve got just what you need.*

Minimize and prevent round ligament pain by properly strengthening your deep core!

This is what I love to teach. Simply reframing the way you move and hold your body can take pressure off of the round ligament.

While learning our unique strengthening techniques, you might not feel the connections at first. That’s no problem! Activating the deep core should be *gentle* and *light*.

>>When you stop drawing your belly to the spine and gripping deep core muscles, you create support of your growing bump rather than relying on your round ligament to do the work.<<

*Isn’t it funny how everything is connected?*

You shouldn’t have to force the body to do something, like drawing the abs in, because it can:

  • Exacerbate round ligament pain
  • Put pressure on the pelvic floor
  • Increase back pain
  • Prohibit connections within the body
  • Worsen pregnancy postural shifts

When you learn how to properly strengthen your deep core, it opens up so much possibility for your body as you go along your journey.

You have the opportunity to feel confident and empowered so you can enjoy pregnancy.

picture of free pregnancy workout

If you’re ready to learn our deep core strengthening techniques, I’d love to be your guide. Join us inside our Knocked-Up Fitness Prenatal Membership to get access to tutorials, workout videos and schedules, and group coaching. Get started >>HERE<< so you can prepare your body for pregnancy, birth, and postpartum recovery.

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Wedding Workout Guide

Share on facebook Share on twitter Share on linkedin Share on pinterest Share on email Welcome to the Anytime Fitness Wedding Workout Guide! We’re so excited that you’re here and ready to feel your best for the big day. Whether you’re walking down the aisle, standing at the altar or sitting in a pew, fitness […]

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Full-Body Strength Circuit Workout

You’re going to challenge your entire body with this strength workout, which includes two circuits of three exercises performed for 12 minutes. In order to make this an effective workout, choose a challenging weight, one that you couldn’t perform more than 6-8 reps with while maintaining proper form. Try to work straight through each circuit without resting, and take a one-minute rest between circuits. You’ll need kettlebells and an exercise ball for this one. 

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Fundamental Movement Circuit Workout

If you love circuit workouts, this is the fundamental movement for you! This workout is a continuous circuit of six exercises, which you’ll complete six times. Perform each exercise for 30 seconds and don’t rest in between exercises beyond the transition period – work all the way through, then rest for one minute at the end of the circuit. Remember to switch sides at the 15-second mark for one-sided exercises, and repeat the circuit five times through. 

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Why You Should Learn How to Release Your Belly during Pregnancy

Everyone wants to keep their core strong during pregnancy, but do you wanna know a secret?

*Come a little closer…*

>>It’s just as important to learn how to release and relax through your belly and pelvis during pregnancy.<<

*Does that come as a shock to you? It’s something all pregnant women need to know!*

Here are three reasons why you need to learn how to release your belly during pregnancy:

  1. Prevention and minimizing of diastasis recti
  2. Prepare your body for the pushing stage of labor
  3. Effectively strengthen your deep core

Is that enough reasons for you, mama? I bet it is!

Pregnancy is the BEST time to strengthen your core because you have your baby inside you for tactile feedback. To learn techniques on how to release and strengthen your belly during pregnancy, join us inside our Knocked-Up Fitness Prenatal Membership. With your subscription, you will get a daily workout calendar, coaching calls with our prenatal instructors, and access to our Push Prep Method to ease delivery. Release, strengthen, and sign up >>HERE.<<

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Superset Strength Workout

This workout will challenge you with equipment like sliders and TRX suspension straps. For this strength workout, you’ll perform three supersets – that is, a set of two exercises. For each superset, you’ll do 30 seconds of work followed by 30 seconds of rest. Complete each superset five times, in the order below, with a 1-minute break in between. Make sure to slow the tempo with TRX row and slider tucks to make sure you’re maintaining proper form. 

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30/30 Strength Workout

Get ready to lift heavy! For this five-exercise circuit, you’ll do 30 seconds of work, followed by 30 seconds of rest. That’s how you know that you’ll be working hard! You won’t rest in between the rounds, so take water and a breather as needed during those 30 second rest breaks. Repeat this circuit 3 or 4 times through. You’ll need a dumbbell, kettlebell and ab roller for this one. 

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3 Tips for Pelvic Floor Activation

Can I make a confession? I have pelvic floor activation all throughout my day!

>>Not only is it easy to incorporate, but it’s also one of the best ways to begin healing and strengthening the deep core.<<

Now that I have helped over 10,000 women do the same, I have developed some cues to help you.

*And no, Beautiful, Kegels are NOT included!*


There’s a misconception that the pelvic floor is the size of a quarter. When in reality it is so much more than that.

Your pelvic floor encapsulates the entire base of the pelvis.

>>Visualize your pelvic floor running from sitz bone to sitz bone and tailbone to pubic bone.<<

Mindset is a powerful tool when learning about pelvic floor activation. It takes time, but with practice, you will be able to feel these connections.


You’ll hear me say to lengthen up tall through the top of your head. *And that’s so important!* But it’s also important to make sure it’s done with proper deep core connection.

>>Creating length should start at the base of your pelvic floor.<<

Remember this as you carry yourself throughout your day to help minimize low back and neck pain.


Breathwork has become a staple in my movement practice.

As you work on your pelvic floor activation, bring awareness to your breath.

>>Inhale to relax the pelvic floor and exhale to bring the 4 points lightly together.<<

Feeling your breath go down into your pelvic floor won’t happen overnight, but give yourself some grace. Good things take time!

*Have you fallen in love with pelvic floor function, like me?!*

pelvic floor guide

Whether you’re healing incontinence or just learning about your pelvic floor, I know you’ll love my Pelvic Floor Guide. It has everything you need to get you started with proper pelvic floor activation. Download it >>HERE<< and learn something new about your body today!

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A Wake-Up Call from a 70-Year-Old Woman

It was almost 15 years ago when I was stopped by a 70-year-old woman who changed the way I looked at the pelvic floor.

At the time, I just had my first born and she was strapped to me while I was out on a walk.

All of the sudden, this woman who I didn’t know came up and started chatting with me about how her uterus fell out of her vagina and it had to be sewn shut.

As a new mom who had a background in prenatal and postnatal training, that scared the crap out of me…

  • Why wasn’t taught this in school?
  • Could this happen to me?
  • Why don’t women talk about this?
  • What can I do to help?

It was one of those moments that you will remember for the rest of your life…

Because that’s when the pelvic floor found me.

Feeling confused, overwhelmed, and scared, it was then that I knew I had to learn more about the deep core.

>>It sent me down this personal and professional journey of understanding more about the pelvic floor, fascia, and, more importantly, how everything in the body is intertwined.<<

You can’t just look at the pelvic floor on its own.

So many times, women get too fixated on the musculature of the pelvic floor.

But for optimal deep core function, you have to look at the body as a whole.

There is all of this incredible fascia that runs throughout the entire body that makes everything so interconnected.

More importantly, at the base of the pelvis is layers of fascia that helps support the organs inside of our bodies.

Which is what this 70-year-old woman’s uterus to fall out of her vagina.

But you don’t have to be sewn together.

Our bodies have so much potential to heal and improve the way it functions.

I’m here to tell you, from one shocked new mom to another, it’s okay that you don’t understand the biomechanics of how the body works.

That’s what I am here to teach you.

Since that conversation, I develop my own training methods and techniques to heal the pelvic floor (and the body!) from the inside out through movement, breathwork, and mindset.

You don’t have to live with pain and dysfunction.

>>It starts with taking a step back and looking at how everything is connected starting at your pelvic floor.<<

pelvic floor guide

Are you ready to open your eyes to the pelvic floor? Get started with this Pelvic Floor Guide and step-by-step learn how to properly activate your deep core. *Oh YES!* 

Download it >>HERE<< and start understanding how everything is connected, Beautiful! I’ll be here with you every step of the way.

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