Q&A with Erica Ziel, founder and creator of the Core Rehab Programk

Q&A with Erica Ziel, founder and creator of the Core Rehab Programk

side kneeling core rehab image no logo (3)

Q: Erica, tell us a little bit about you!

I am a mom of three, published author, Pilates instructor, nutrition coach and the creator of The Core Rehab Program and The Knocked-Up Fitness Membership  Having experienced the frustrations of healing abdominal separation myself, along with working with a lot of other women who benefited greatly from my core training, I knew this program was something I had to create. You are NOT alone and you CAN work on creating stronger core connections and feeling good again!

Q: Who is the Core Rehab Program designed for?

The Core Rehab Program is designed for the postpartum and beyond, even pre-pregnancy to properly strengthen your core, relieve annoying aches and pains, improve posture, heal abdominal separation (diastasis recti), improve your pelvic floor strength and connection and SO MUCH MORE! If you don’t have any of these symptoms, that is wonderful because my Core Rehab Program can actually teach you how to PREVENT them! It is great for mamas who have had a cesarean birth or abdominal surgeries as well!

Q: What’s inside the Core Rehab Program?

Lifetime Access to the entire 6-Phase Core Rehab Program

Phases 1-3 are released 2 weeks apart and Phases 4-6 are released 3 weeks apart

Access to all your digital streaming tutorials and workouts from any device

Printable Guides for tutorials and workouts

Over 14 hours of tutorials and workouts (70 videos!!!)

Beginner {under 30 minutes} and Intermediate {30-60 minutes} Workout Schedule options

Early Phases many workouts and tutorials 10-15 minutes, later phases 15-25 minutes

BONUS Section!

Exclusive access to a private Facebook group 

Access to any updates made in the future 

This is a lifestyle program – one that is to educate while also improving balance throughout your body, core strength and overall full body strength, coordination, fascial connections and healing diastasis recti if you have separation.

Q: When can I start the Core Rehab Program after baby?

The tutorials you can watch and learn from right away as they teach you how to strengthen your deep core, posture, breath and MORE! Once your doctor has cleared you for exercise then you can begin by following the beginner or intermediate workout schedule! You can even begin learning from the breathing, postural, and deep core tutorials soon postpartum as I teach you simple things that require little to no movement you can do while carrying your newborn, nursing your newborn, and getting up and down from the ground.

Q: If I am pregnant, can I do Core Rehab?

No, if you are currently pregnant then my The Knocked Up Fitness Membership is the program for you! The Core Rehab Program is designed for postpartum and beyond.

Q: I am nearing the end of my pregnancy, should I join now or wait until Core Rehab opens again?

Join now so you can start learning from the tutorials and as soon as your doctor approves you to begin exercise, your program and workout schedules will be waiting.

Q: How much does the Core Rehab Program Cost?

The cost of the Core Rehab Program is a one-time payment of $297 or 4 payments of $99.

Q: Do I have access to all 6 Phases of the Core Rehab Program at once?

No. Every 2-3 weeks you will receive access to the next phase. The reason I have set it up this way is because the first 3 phases really focus on the foundational work of the core, which is SO important! The workouts are extremely effective and will begin strengthening your deep core from the inside out. Even if you don’t see physical results right away, stick with it! I promise you will see the results!!!

Q: Do I have a time limit for completing the Core Rehab Program?

No! When you signup for the Core Rehab Program, you have lifetime access! If we make any updates or add any content, you have immediate access to everything. Another great aspect of the program is you can repeat a phase or the entire program as many times as you want!

Q: Is there a support group or someone I can email if I have questions?

Yes! When you signup for the program, you will have access to the exclusive Core Rehab Facebook group. They can answer questions for you and support you through your journey every step of the way. I aim to do a least one monthly live Facebook video to help answer questions too!

Q: What is some of the feedback you have received from other individuals who have gone through your Core Rehab Program?

I have been so moved by the amazing testimonials women have shared with me of how my Core Rehab Program has drastically improved their quality of life. Below are a few I will share with you today:

“I am excited to feel like I did before having 4 kids I have more energy and no lower back pain. I also have a better understanding of my body, which has endless benefits.” ~Megan

“I want to hug you after each workout. I can’t even get a finger in my gap. Your system WORKS!!! I am so thankful for you and I am so thankful I chose this program!! Phase 4, day 5 rocks!!!” ~Alanna

I highly recommend this program! I am only about a 1/3 through it but already feel great results. The fact that Erica is knowledgeable and passionate about helping women build their CORE strength back so that

we can feel and BE healthy and strong again has been invaluable to me.” ~Laura

Q: How do I signup for your Core Rehab Program?

You can click here or you can go to my website ericaziel.com and click on the Core Rehab Program and signup! Don’t wait too long because it is only open until January 15th! After that, my program wont be available again until mid-year. SIGN UP NOW!

Post contains affiliate link. I may be compensated for purchases made.

Crew’s Birth Story 

Crew’s Birth Story 

It all started Feb 1st…well actually January 31st. I showed up to my 38 week appointment on the 31st only to be told my appointment was actually the next day. Me: Are you sure? I’m 100 percent sure the Dr said Tuesday.

Receptionist: Do you have your appointment card? 

Me: (frantically searching my purse for the appointment care because it will most certainly say today and not tomorrow) 

Yes, I do! 

I found the card in the mess of my purses only to see that my appointment was, in fact, tomorrow. 

At this point I was so anxious for this appointment that in my mind I made it a day sooner. This was the appointment when we were going to find out if the baby flipped out of the breech position. And If he didn’t it was going to be the appointment where we discussed ECV. This was the appointment where I would get answers. Waiting another 24 hours seemed like an eternity. I felt stupid, embarrassed and disappointed. “I wanna know what the hell is going on now!” I said to my husband while fighting back tears. When we got home I when into my room and pouted for a while, like any mature adult would do. Didn’t even make dinner that night. #wifeskills 

24 agonizing hours later, we are back at the doctors office. They took me right in to do my ultrasound. Part of me already knew that the baby had not flipped. I still felt the same bulges in the same movements in the same places but I was still hoping for a flipped. 
The tech placed the tools high on my tummy and sure enough it was a head. A part of me was sad but I wasn’t surprised. 
She moved it around to check my fluid. She didn’t say much and only look for a minute or so. I knew something was off but tried to remain hopeful. 
“We gonna name this baby stubborn.” Was the first thing my Doctor said when she walked in the room. We all had a good giggle then she said “It’s time to have a baby.” 

The amniotic fluid was low…too low. So low that it was preventing Crew from flipping out of a breech position. Not energy c section low but low enough for my Doctor schedule it for the next day. 
We chatted a few minutes about the surgery, signed some paper work and did blood work. At this point it really didn’t sink in that I was having a baby tomorrow because I was too concerned about my other baby! 
We don’t have any family in the local area (military life) so I had to make child care arrangements for Addison ASAP. I had a friend on call if I went into labor but had to also arranged getting her to school the next day, getting her picked up and care for the next 48 hours while I was in the hospital. 
My first choice for child care is my mom but we live in North Carolina and my mom lives in Florida. After we left the Doctor’s office, still kinda in shock, I called my Mom and told her that tomorrow was THE DAY. We were one of the last appointments that day so it was already about 5:30 PM when I told my mom the news. She hung up and booked the 5am flight to NC. Aren’t Moms the best? 
My husband, Jerett, and I were still kinda in disbelief that we would have another baby the next day. (This was the first and he was due on the 11th) Even though I had chicken enchilada cooking in the crock pot, we opted for a “Last dinner out as a family of three” at one of our local favorites. 

(Our sweet waitress made us a special dessert.) 

Once home, I started getting my bag ready and in true fashion I hadn’t wash my hair in like 6 days so it HAD to get wash and dried. At this point I knew for about a week that I could be facing a C-section and if HAD to have one, I was gonna go full on posh for my surgery. I was gonna get a blow out, get a manicure, lashes, the whole thing! But the whole “you’re having a c section tomorrow” thing threw a big monkey wrench in my whole “too posh to push” glamour plans. But I had to wash my hair because Lord knows when it would get done again. 
Got my hair did, then it was time to put Addison to bed. I think I felt every emotion possible while I laid next to her in her bed. I was so happy she was going to have a brother but so sad that is was our last night where it was just me and my girl. I knew life would forever change the next day and it was so bitter sweet tucking her in one last time as an only child. 
I didn’t sleep well that night. Way too much on my mind. 
The next morning, we got Addison off to school and headed to the hospital. Jerett and I were both excited and a little nervous. Jerett, who is usually super composed, sat on what he thought was a chair only to find out it’s was a magazine table and almost fell right off of it. We both had a good laugh which helped calmed the nerves. 

The final bump pic! 

I got back in pre-op and my nurse got me all hooked up to what felt like 100 IV’s (it was two, I’m dramatic.) The nurse was super sweet and it was actually her birthday! So fun that my nurse and my baby had the same birthday. 

Once I was all set, they let Jerett come back and wait with me. The nurses had on the radio and it was like the best station EVER! All up beat and fun party songs. Jerett and I jammed, took pictures, joked around with the nurses and actually had a good time while waiting for my turn in the OR. 

And just like magic, my mom appeared! She made it to NC before the baby was born and in time to get Addison from schools. Mom magic is real. It was only like 10am at this point.

“Ok. They are ready for you!” The OR team came and wheeled me away. It was time to meet Crew! I was excited but crazy nervous, mostly because of the epidural. The thought of a needle in my spine freaks me out to the core. It’s one of the main reason I did my first birth unmediated. But it literally took second and basically painless. My toes were immediately numb and it just worked its way up. I kept saying “I’m not going to feel anything, right?! Which I’m sure was super annoying to the anesthesiologist. 

They laid me on my back, got the curtain up and then everything started to get blurry. I laid there staring up at the big round surgical lights and though “Yup. I’m dying.” My vision when black and white, I felt a sick feeling in my stomach and started gagging. I told my nurse I wasn’t feeling good and she replied with a “oh honey, I know!” Turns out my blood pressure dropped big time after the anesthesia and I wasn’t actually dying. (See. Total drama queen) 
All the sudden I went from about to pass out to running a marathon. The nurse jacked me up with epinephrine to raise my blood pressure. My head was pounding, heart was racing and I was pouring sweat. Strangest feeling ever! 

The nurse told me to give it and second and I’d level out, I did, they bought in Jerett and the surgery began. 
During the surgery I only felt a little pressure but no pain. It only took a few minutes and I heard a sweet little whimper. “HERE HE IS!” I got a quick glance and the pediatric team got busy checking him out. They brought him over to me and I got to meet my sweet boy. 
I did skin to skin and nursed while they were closing me up. There’s never a good way to describe the first time you see your baby but it’s the best moment in your life. Understatement for sure. 

The baby team, Crew and Jerett went to the nursery and I went to recovery. As my boys were leaving the OR I yelled out to Jerett “Don’t take your eyes off of him!” 
The hour in recovery was the longest hour ever. I wanna hold my baby! I wanna look at his toes and hear his little noises, gimme my baby! 
When we all got settled in our room, my mom brought Addison in to meet her brother. Another moment that cannot be described. But from that moment on I knew Addison would be an amazing big sister. She gave him a soft kiss and sang him a little song then wanted to leave because Nana bought her a new toy that was at home. I knew she would do just fine. 

48 hours of an uncomplicated hospital stay, we headed home as a family of four. 

Even though this isn’t how I imagined Crew’s birth, it worked out perfectly. God had a hand in every moment that day. From the nurses, to my doctor,to the timing, to Mom making on time, to Crew being healthy. EVERYTHING played out perfectly that day and I am forever grateful for a sweet and healthy little boy. 

35 weeks Bump Date 

35 weeks Bump Date 

Oh man…Do I feel pregnant! Overall, still pretty good but oh so pregnant. The little things are starting to get a tad uncomfortable and I looking forward to feeling normal again. Here’s my 35 weeks bump date!

Total Weight Gain: 23 lbs. My last check was the biggest jump on the scale to date. I gained 4 lbs in a little over two weeks. Yes, I know the baby is getting bigger, but it was still kinda shocking to see that big of a jump. So I’ll just place the blame on the holiday’s!

Rings on or off: Rings still on! I don’t have any swelling at all. This is great but I can’t blame any of my 4 lbs gain on swelling. 😉

Stretch Marks: One little stretch mark. It where my old belly ring was. That little piece of skin between each piercing holes. Wouldn’t be surprised if more pop up. I feel pretty tight right now! Keeping nice and lubed with Tummy Butter and  Bio Oil !

Sleep: Sleep is still good! I don’t even have to wake to pee. That’s win for any prego!

Exercise: Doing a lot of modifications but still keeping up. Workouts don’t happen every day but I’m listening to my body and energy levels. For the last few weeks, I’ve been doing Knocked-Up Fitness’ Pilates-Infused Functional Workouts and love them!  My goals for my postpartum recovery will be 1.) proper nutrition and 2.) rehabbing my core with The Core Rehab Program.

I can’t believe I’m getting this close to meeting my baby boy! In the meantime, I’m soaking up all the sleep I can! Next post… Maternity Photo Session!


Balance during the holidays

Balance during the holidays

Let’s face it. NO one wants to be THAT person at a Christmas party. You know who I’m talking about. The person that won’t even smell a cookie because they are afraid of gaining weight. That is NO FUN! And to be completely honest, I’m NOT THAT GIRL! When I go to a Christmas Party, Birthday Party, Cookout, whatever, I enjoy myself. Why? Because I have truly found balance in my approach to fitness and eating and I will share exactly how you can too!

1. Be Scheduled- Good news. Most Christmas Parties aren’t last minute. You often know weeks before your scheduled event. So the day of think about your eating. For instance, if it is Thanksgiving morning keep your breakfast low in starchy carbs and focus on protein and veggies. Most traditional Thanksgiving meals are high in starchy carbs. So if you balance out those carbs by limited them in the morning you can still enjoy those higher carbs items at dinner. Add veggies to your Thanksgiving plate and eat them first. This is give you good nutrition, plus take the edge off your hunger.

2. Stay hydrated- it will help keep your metabolism up and help to flush out excess toxic. Drink ½ body weight in ounce a day. I personally strive for a gallon a day.

3.) Keep Moving- Heading out for a christmas party in the evening? Plan your workout in the morning. Your LLF workouts are less than 30 mins and can be done ANYWHERE!

4.) Enjoy A slice of pie- Yes you heard me right. ENJOY your favorite treats…in a sensible  way. Eat the cookie, have a slice of that pecan pie, Have a SLICE. Not 2 or three. Enjoy your slice. Sit and take it in! Eat it slow, actually taste it! Don’t gobble it down while chasing your kids around. Sit. Eat. Taste, Enjoy.

And here’s the cool thing, when your are consistent with good eating and regular workouts you can “Afford” that dessert.

5.) Embrace self care- Change your mindset. Instead of thinking that you HAVE to workout to be thin or you CAN’T enjoy dessert because it will make you gain weight, think of workout and healthy eating as taking care of yourself.

A part of taking care of ourselves is honoring our bodies. Our bodies don’t need three slices of pumpkin pie. When you go back for seconds stop for a minute and think “why do I want more?” Am I hungry? Or am I going back for an emotional fulfilment?


6.) get right back to normal- Pick up right where you left. If you have an office lunch party and overindulge a bit, pick your normal healthy foods at dinner. Don’t think “well today’s healthy eating is shot, so let’s order a pizza” Get right on track and you will physically and mentally feel so much better.
I’m super excited to be offering my first BLACK Friday Deal! For today ONLY you. An join my online training community, Live Life Fit for only $1. Yup. Just one dollars. Also, today you can get special pricing on the Live Life Fit Club! 

Tell your workout buddy and get signed up right now! 

Click Here for more info and to sign up!

Can’t wait to workout with you! 

Week 28 Bumpdate 

Week 28 Bumpdate 

Hellooo third trimester! To all the moms that warned me that your second pregnancy flies by…you are so right! Here’s an update on my current prego life. 

First off, things have been kinda crazy lately. Last week I was able to travel and spend the week with my husband, KID FREE! I traveled to Richmond,Virginia and Washington, DC for the Marine Corps Birthday Ball. I missed Addison but it was so nice to get away. It was a much needed break for sure. 

I returned with a ball hangover. Not an actual hangover (because 28 weeks prego)  but the sad, tired feeling you get after a fun trip. You know when you skip out on reality for a days and then BAM it just smacks you right in the face. On top of it all I wasnt even able to talk with my husband for another week due to his military training. Then on top of THAT we are waiting for duty station orders. At this moment I don’t know where in the world (literally) I am going to live in the next few months, let alone know where I am going to deliver this baby! So you could say that I’m a bit anxious about things right now. BUT I doing my best to keep my big girl panties on and not act like a psycho pregnant lady. (Wish me luck)

With everything feeling a bit out of control, my eating wasn’t so good this week. Workouts are still going strong because they are like my medicine! 

Now that I am in my third trimester, I’m going to reevaluate my current diet. I know there were a few days when I didn’t get ENOUGH calories. Eating too little can be just as unhealthy as overeating, especially during pregnancy. It’s an estimate that you need an additional 300-500 calories a day in your third trimester. Making a baby is a big job and it requires proper nutrition and extra calories. Not an extra 300 calories from junk food but extra calories from good, nutritious food sources. I personally will be increasing my protein and healthy fats for this last trimester. 

My Favorite proteins: 

  • Egg whites (every morning, yall)
  • Grilled Chicken 
  • Lean cuts of steak
  • Greek Yogurt 
  • Protein Shakes 

My Favorite healthy fats: 

  • Whole eggs
  • Avocado
  • Peanut butter 
  • Whole Nuts 

Weight gain: Up 15 lbs. I’m definitely going to gain more weight this time. My first pregnancy with Addison I only gained 19 lbs. I’m pretty sure I’ll gain more than 4 lbs in the next 12 weeks: 

Swelling: No swelling at this point. Let’s hope it stays that way! 

Gender: Boy! At first I was kinda nervous over the thought of having a boy. I love everything about having a girl and really don’t know if I would be a great “boy mom.” Thankfully, those feelings have pasted and I cannot wait to meet my little man. 

Clothes: Yoga pants for life! I’ve also fell in love with these faux leather leggings from SPANX. They are actually really comfy. They aren’t maternity but I just sized up. 

Energy: slowing fading away. I’m hoping that I’m still recovering from last week’s trip but I’m definitely feeling a lot more tired at the end of the day. 

What I’m looking forward to the most: Getting settled in our new home (where ever it may be) and getting a nursery set up. 

Here’s to the third trimester! One weeks closer to meeting my little guy. 

Fit for the Holidays 

Fit for the Holidays 

I LOVE the Holidays! There’s just something about them. Cooler weather, hot coffee, fuzzy boots, sweater, family, Christmas movies and music. I could go on alll day about why I love this time of year but I’ll spare you.

The holidays are such a magical time but they can also come with a lot of stress. It can become even harder to stay on track with your fitness goals but I want to help you to help you keep those extra holiday pounds off and get you on the right track before the New Year!

This is the time of year where people throw in the towel. They say I’m gonna eat what I want and enjoy the Holidays. I’ll deal with my goals Jan 1st.


Then your 10 lbs heavier and just that much further from your goal. Get a jump on the new year goals by keeping active and practicing balance during the holiday! And let me help you!

I’m so excited to be doing my first ever Fit for the Holidays Challenge!

With this challenge you will get:

  • 6 Workouts
  • Nutrition guidance
  • Weekly Focus Goal
  • Tips and tricks on how to keep your workouts a priority
  • And learn to stop the guilt cycle when it comes to holiday eating.
  • Motivation, Coaching and Support.

All this for ONE DOLLAR! Yup. That’s right. $1  #onedollamakemeholla

This challenge will start November 14th and will end December 31st.

I’m so excited to work directly with you!  Sign up here! We get started November 14th!

Seriously, so excited about this!