Love At First Science

Unsure how to teach the core? Wondering how important is core engagement in Yoga? Intention is everything. Diana kicks off the podcast addressing the cues that need to be revised and why they aren't as helpful as we once thought. Then, Diana breaks down the core biomechanics behind plank pose, the importance of the core and diaphragm, and potential compensations that occur with an inefficient core. Futhermore, she explains the pressure system through different postural positions, whether alignment in Yoga matters, if engaging the core 30% is needed, and how to find that 30% activation. Moreover, Diana speaks into the diaphragm and describes its link with several systems on the body. She speaks into how to shift the language, in Yoga cueing, around the core, and how the Threes PhysioYoga method embraces that education. Finally, she shares her biggest takeaway in life.  Topics Covered: - What needs to be changed in the Yoga world? - What’s the deal with plank position? - Excursion of the core - Could you overwork the legs and core due to lack of core strength? - What is happening in the core with anatomical neutral? - Does alignment matter? - Should we be engaging the core 30%? - Meditating on the movement of the diaphragm and pelvic floor - The diaphragm hits more than just breathing - How should we shift core cues in Yoga? - Dianna’s 200 hour teacher training - Dianna’s billboard takeaway Learn More About Diana! Diana is a physical therapist, yoga teacher, certified strength and conditioning specialist, mother of three and the cofounder of Threes Physiyoga Method. A constant mover, I love all forms of exercise and consider movement to truly be medicine. Through her work at TPM, her mission is dedicated to bridging the gap between yoga and healthcare by training both yoga teachers and physical therapists in our method.  Her vision with our TPM digital platform is to share the benefits of Physioyoga with all the movers (and non-movers) of the world. Prior to founding TPM, she spent seven years working as a physical therapist at the Hospital for Special Surgery treating anyone from inpatient joint replacement patients to professional marathon runners. She has been practicing yoga for over 20 years, and have always treated her patients through the lens of yoga. She completed her yoga teacher training at OM Yoga in NYC in 2010. Diana received her bachelor’s degree in Biology from American University and her Master’s degree in Physical Therapy from Hunter college, and she is a 100% self-proclaimed science nerd.  Some of my favorite moments are spent diving into literature and studying the “why” of the human body and mind.  She is addicted to Physiyoga, embodiment, understanding how things work, and sometimes even have a hard time turning my brain off when I'm exercising as I’m constantly analyzing. Check out & learn more with Diana: Instagram: https://www.instagram.com/ThreesPhysiyoga Threes PhysioYoga Method: https://linktr.ee/threesphysiyoga Don't forget! As a listener of the core series on the Love @ First Science Podcast, you get 35% off my core workshop! Head on over to my website and use code 'relax' https://www.celestpereira.com/online-workshop My Socials: Instagram - http://instagram.com/celestpereirayoga Website - https://www.celestpereira.com/

Will Yoga fix it all? Do you need to engage your core in Yoga? Hannah Barrett shares her journey with the core and how valuable pelvic floor training will be in schools for adolescent girls. She discusses the nuances in core engagement cues and the problems in ingraining that narrative to adolescents. As someone who habitually still holds the core tight involuntarily, she emphasizes the importance of task-specific core engagements, and debunks several myths about core activation. Furthermore, Hannah addresses anxiety and her thoughts on the strict practice of Ashtanga. Then, she moves onto her expertise with pregnancy and the significance of training the pelvic floor for labor, as well as the power of pausing. Finally, she shares her experience during lockdown and leaves you with a valuable takeaway.  2:34 - Introducing Hannah 3:46 - Hannah’s new Book 4:56 - How does Hannah do it all? 8:24 - Hannah's journey with her core 13:01 - Girls above 12 will be taught Pelvic Floor exercises in school 13:56 - Adolescence, breast development, ribcage shifting 17:40 - Holding Breaths should be task specific not normalized 21:26 - Myths Hannah want to debunk 27:49 - Addressing Anxiety 29:56 - Thoughts on Ashtanga 30:57 - Training the Pelvic Floor for birth 33:46 - Hannah's one billboard statement to the world 37:13 - Hannah’s experiences with lockdown Learn More About Hannah! Hannah is a London-based yoga teacher with a passion for helping people transform their lives through yoga. Yoga has given her the tools she needs to thrive and find strength in my everyday life, especially during my pregnancies and postpartum. The way yoga has supported her in her journey through motherhood has encouraged her to share what I’ve learnt, and women (particularly in pregnancy and postpartum) has become her vocation.  In 2020, Hannah released the Hannah Barrett Yoga App helping people to find their strength with yoga and to make yoga accessible to all. She's created classes which are suitable for people of all ages and abilities, from beginners to more advanced practitioners. This app is a dream come true for me and with it is a community incredible yogis and she would love you to join us.  Her aim is to share the incredible benefits of yoga with as many people as possible through my App, live classes,  YouTube, Instagram, and my yoga-inspired eguides and programmes. Check out everything Hannah is up to NEW BOOK Instagram Website Strength through Yoga Don't forget! As a listener of the core series on the Love @ First Science Podcast, you get 35% off my core workshop! Head on over to my website and use code 'relax' https://www.celestpereira.com/online-workshop My Socials: Instagram - http://instagram.com/celestpereirayoga Website - https://www.celestpereira.com/.

Should you "engage the core," "pull the belly in," grip the core," "pull the belly to the spine," "knit the ribs in?" We here these cues thrown about in the fitness world, but perhaps, those cues aren't doing us as much good as we once thought. Physical therapist, Finola, uses her 10 years of clinical experience to debunk and reveal the truths around the core, and how to properly utilize the core and pressure system to support demand at hand. Futhermore, she addresses core related issues across different populations, the lack of research surrounding the core and how beneficial clinical experience can be, the importance of pelvic floor assessments, and how to train the brain-core connection appropriately.  0:32 - Does Finola preach “engage your core” 4:00 - Research on the core & individualization 8:06 - Finola & what she does 12:10 - The importance of clinical experience 14:12 - Connecting dots across populations 15:51 - Should we pull the belly in? 19:20 - How to activate the core properly 23:00 - Core engagement is activity dependent 24:47 - What might sucking the belly in be causing? 27:20 - Core engagement with load 31:32 - The right way to train the brain-core connection 35:40 - Finola’s biggest takeaway about the core 40:39 - Why pelvic floor assessments are important 43:44 - Finola’s biggest message 47:14 - Where can you find more about Finola Learn More About Finola! Working in London as a physiotherapist for 10 years, Finola has developed a unique and holistic physiotherapy practice using techniques such as psychological therapies and exercise therapy to ensure a long term recovery for her patients. She has experience working in both private practices and sports including rugby and dance. Her interest in sports physiotherapy led to her volunteering as a physiotherapist for teams at the London Paralympics in 2012. Finola’s specialist interests includes pain management, sports injuries and women’s health physiotherapy. Finola is also the co-owner of Strength Through Yoga, which specialises in online fitness guides with yoga expert Hannah Barrett. Check out everything Finola is up to: https://linktr.ee/finolaburrell Instagram: https://www.instagram.com/finolaphysio/ Strength through Yoga: https://www.strengththroughyoga.com/ Book an online physio session with Finola, here Don't forget! As a listener of the core series on the Love @ First Science Podcast, you get 35% off my core workshop! Head on over to my website and use code 'relax' https://www.celestpereira.com/online-workshop My Socials: Instagram - http://instagram.com/celestpereirayoga Website - https://www.celestpereira.com/

Let's talk pelvic floor today. Yes, Men have Pelvic floor issues to and we're here to drop tabooness around it. We touch base with pelvic health in the male population, then move onto pelvic health amongst females. After explaining the stages in female adolescent development, Clare describes labial variety, and the need for synergy around the pelvic floor. She provides her best pelvic floor tips when pregnant and deciphers the pelvic floor contraction. We dive into prolapse and incontinence, the differences between them, and her best protocol when symptoms get serious. Moreover, Clare shares her very own story with prolapse, hoping you know you're not alone! She discusses if prolapse is reversible, if sex is still viable after labor, and her final thoughts around the world of pelvic floor. Enhance your pelvic floor health with Clare Bourne! 1:47 - What does Clare do? 3:20 - Pelvic Health & the male population 5:56 - Changing the language around taboo topics 6:35 - What may men be doing that are affecting their pelvic floor health 12:56 - Men have pelvic floor issues too 15:01 - Stages in female adolescent development 19:10 - Labia Variety 21:05: - Body synergy with the pelvic floor 23:31 - Tips for pelvic floor health while pregnant 25:30 - How to do a pelvic floor contraction 29:08 - Prolapse & incontinence 35:25 - The protocol when pelvic floor symptoms get serious 37:28 - Clare’s story with prolapse 43:07 - Is prolapse reversible? 44:34 - Is sex still an option after labor? 47:19 - Clare’s final takeaways 48:43 - Learn more about Clare & her services Learn More About Clare! Clare is a Pelvic Health Physiotherapist specialising in caring for women during and after pregnancy. She has worked in the field for over 8 years with extensive NHS experience and now runs her own private practice. She is also a mother of 2 and has therefore learnt first hand the joy but also physical challenge of pregnancy and motherhood. Through her work, she is aware of how alone women can feel during pregnancy and in the postnatal period and how they can be unsure where to get help for symptoms that are often embarrassing and difficult to talk about. She loves to support and provide rehabilitation, helping women to achieve their goals whatever their birth experience. Clare is passionate about breaking down barriers to information around pelvic health and supporting women to seek support. Check out everything Dr. Nidhi is up to: https://linktr.ee/drnidhisharma Instagram: https://www.instagram.com/clarebournephysio/ Website: https://www.clare-bourne.com/ Don't forget! As a listener of the core series on the Love @ First Science Podcast, you get 35% off my core workshop! Head on over to my website and use code 'relax' https://www.celestpereira.com/online-workshop My Socials: Instagram - http://instagram.com/celestpereirayoga Website - https://www.celestpereira.com/

We're myth-busting and revealing truths about the function and system of the core in this episode. Dr. Nidhi Sharma provides knowledge bombs, educating us about true core activation, how the integrated core system works, and common cues that may not be as valuable as we think they are. She discusses practical tips for mothers and pregnancy, performing abdominal exercises during Diastasis Recti, and differentiating the difference between gripping the core and tension in the core. Finally, she addresses pelvic floor prolapse, the hormonal changes that occur with age, Hernia, Vaginismus, the use of Dialators, and how your posture may be impacting your core synergy. Explore the core, dysfunction, and appropriate cueing with Dr. Nidhi Sharma. 2:08 - Nidhi & her Work 3:03 - Does knowledge help pregnancy? 3:55 - Myth busting & practical tips on core for mothers 5:44 - What does core activation look like 10:53 - Should we be cueing "chest up, core tight" 12:20 - Do situps Diastasis Recti 15:50 - Differentiating tension from gripping core 18:40 - Addressing the abdominal bulge during situps 22:15 - Key things for prolapse 27:31 - Risk factors to prolapse 29:14 - Hormonal changes with age 33:53 - Vaginismus 37:02 - Dialators 42:29 - Does posture matter 45:15 - Nidhi's practice in New York Learn More About Nidhi! Dr Nidhi Sharma , DPT, OCS,WCS is a pelvic floor physical therapist and double board Certified in the fields of Womens Health  and Orthopedics. She has more than a decade of clinical experience in helping women with pelvic health issues. Her passion is to empower women to understand their body, advocate for themselves and live healthier lives. She is also a new mom and has recently gone through the struggles of postpartum recovery Check out everything Dr. Nidhi is up to: https://linktr.ee/drnidhisharma Instagram: https://www.instagram.com/thinkbeyondpain/ Facebook: https://www.facebook.com/thinkbeyondpain/ Don't forget! As a listener of the core series on the Love @ First Science Podcast, you get 35% off my core workshop! Head on over to my website and use code 'relax' https://www.celestpereira.com/online-workshop My Socials: Instagram - http://instagram.com/celestpereirayoga Website - https://www.celestpereira.com/

Welcome to the Love @ First Science Podcast. This season, we're unpacking the core! Tune in to learn all about the core in the worlds of mothers and fitness. Look forward to interviews with  1. Dr. Nidhi Sharma 2. Clare Bourne 3. Finola Burrell 4. Amy Carmody 5. Hannah Barrett

Let's talk with Julie about breathing and how interconnected it is with the Core.  It's time we understand the integrity of the functional core, its anatomy, its physiology, and how its appropriate activation transfers into movement. Julie touches base with the fundamentals of the true core and how lack of synergy manifests in paradoxical breathing. Julie rediscovers the science behind core, how to breathe during exercise, and how we cue breathing and the core appropriately to support athletes. She explores the pelvic floor, and what you can do to rehab your leaks! Learn more about your core, put simply and clearly! We need this paradigm shift. Checkout all Julie's courses: https://www.juliewiebept.com/products/online-courses/  1:55 - Evolving understanding of core 5:21 - Paradoxical breathing 10:56 - Do athletes need their core gripped 15:00 - Is valsava necessary? 23:57 - An integrated system 26:21 - Group fitness. exercise is a dug that needs a dose 28:48- - Foundations to better core synergy 31:09 - Cueing a squat 40:53 - Appropriate gripping 44:20 - Blow before you go for partum? 51:16 - Individualization 55:48 - Julie courses 59:50 - Clinical reasoning 60:04 - Find out more about Julie Wiebe Check out Youtube for the visual version of my conversation with Julie! https://www.youtube.com/celestpereirayoga Learn More About Julie! Julie Wiebe, PT, DPT has over twenty-five years of clinical experience in Sports Medicine and Pelvic Health, specializing in pelvic/abdominal, pregnancy and postpartum health for fit and athletic females. Her passion is to return women to fitness and sport after injury and pregnancy and equip pros to do the same. She has pioneered an integrative approach to promote women’s health in and through fitness. Her innovative concepts and strategies have been successfully incorporated by rehab practitioners and fitness professionals into a variety of populations (ortho/sports medicine, pelvic health, neurology, and pediatrics). A published author, Julie is a sought after speaker to provide continuing education and lectures internationally at clinics, academic institutions, conferences and professional organizations. She provides direct care to female athletes through telehealth and her clinical practice in Los Angeles, California. Julie joined the faculty at University of Michigan-Flint in the Spring of 2021 as a Clinical Assistant Professor of Orthopedics and loves every minute of it! Instagram: https://www.instagram.com/juliewiebept/ Youtube: https://www.youtube.com/user/JulieWiebePT Podcast: https://www.juliewiebept.com/ Don't forget! As a listener of the breathing series on the Love @ First Science Podcast, you get 20% off everything on my website! Head on over to my website and use code 'PODCASTLOVE' https://www.celestpereira.com/ My Socials: Instagram - http://instagram.com/celestpereirayoga Website - https://www.celestpereira.com/

Join Richie (@thebreathguy) and I as we explore breath, trauma, emotions, and healing! Richie shares is story, inspired by Wim Hof and how he found his path in breathwork as a by-product of his relaptionship with his father. Highlighting the importance of reflexive control over breathing, Richie speaks into the power of conscious hyperventilation and its profound adaptation effects on the body. He describes breath to be an access point to all attributes of well-being and how he uses it for trauma healing. Analagous to swiss army knife, Richie talks into how you can make the shift into the right direction and why that's important! Lets dive a little deeper with intention! 0.50 - Richie’s Story & Wim Hof 8:20 - Conscious Hyperventilation 14:25 - Trauma healing with breath work 20:05 - Breath is a swiss army knife 23:12 - Group setting 27:11 - How to start on your own 31:41 - Power shift 32:49 - Breathing to make right shift in right direction 36:21 - Richie's advice 43:11 - Where you can find Richie Check out Youtube for the visual version of my conversation with Richie! https://www.youtube.com/celestpereirayoga Learn More About Richie! Richie, or “The Breath Guy”, is a leading figure and evangelist for Breathwork, the next revolution in health and wellness. He is a Breathwork coach, author and speaker and it is his mission to spread the life changing possibilities of Breathwork to the world. Having worn many hats, from a corporate management consultant to digital entrepreneur, Breathwork came into Richie’s life almost by accident when his father was diagnosed with Multiple Sclerosis (MS). When researching ways to help his father, he came discovered the Wim Hof Method, a self healing technique involving breathing techniques and cold exposure. After experiencing the incredible effects of this method in a week long training in Poland, he became obsessed with discovering what was possible just by breathing. This free medicine is available to everyone and it's Richie mission to remind the world how to breathe with purpose. Instagram: https://www.instagram.com/thebreathguy Podcast: https://podcasts.apple.com/richie-bostock-breath-guy-how-to-heal-yourself-by-breathing/ Website: https://www.thebreathguy.com/ Book: https://www.thebreathguy.com/book Don't forget! As a listener of the breathing series on the Love @ First Science Podcast, you get 20% off everything on my website! Head on over to my website and use code 'PODCASTLOVE' https://www.celestpereira.com/ My Socials: Instagram - http://instagram.com/celestpereirayoga Facebook - https://www.facebook.com/celestpereirayoga Youtube - https://www.youtube.com/celestpereirayoga Website - https://www.celestpereira.com/

Matthew and I take a deep dive into the Vocal Chords, an area of the body we place little to no attention to. We get into the nitty gritties of the Vocal Chord anatomy and physiology, unveiling the truths, misconceptions, and tips for Vocal Chord pathologies, especially as a result of constriction. Matthew shares his favorite strategies to notice and relax the vocal chord habitual constriction, the deeply intertwined connection between our emotions and the vocal chords, how the vocal chords affect our general well-being, and finally leaves you with his biggest takeaway message. Tune in to sing your hearts content, but efficiently, with Matthew! 0:45 - Mats background. 2:37 - Vocal chord function 5:43 - Pathology with vocal chords 11:50 - Why constriction is bad 16:33 - Effect of nodules from constrictions 19:02 - Strategies to relax vocal chord 29:39 - Differences between sounds 33:11 - Emotions & vocal chords 35:40 - An integrated system 39:18 - Biggest takeaway message 41:40 - More with mat Check out Youtube for the visual version of my conversation with Matthew! https://www.youtube.com/celestpereirayoga More About Matthew Shaw: Matthew Shaw has worked on West End Shows such as, Billy Elliot, Everybody’s Talking About Jamie, Evita, Buddy Holly and Breakfast at Tiffany’s. He has also been the vocal coach to top pop artists such as Rita Ora, Pixie Lott, The Saturdays, The Pussycat Dolls, Britney Spears, Frankie Goes to Hollywood and Billy Ocean. His ability to get the most out of people's vocal talents have seen him support artists on TV shows like, The Voice. All in all, Matthew is an extremely knowledgable, down to earth person who can get anyone to hit that note. Learn More With Matthew! Twitter: https://twitter.com/matthewshawshaw Don't forget! As a listener of the breathing series on the Love @ First Science Podcast, you get 20% off everything on my website! Head on over to my website and use code 'PODCASTLOVE' https://www.celestpereira.com/ My Socials: Instagram - http://instagram.com/celestpereirayoga Facebook - https://www.facebook.com/celestpereirayoga Youtube - https://www.youtube.com/celestpereirayoga Website - https://www.celestpereira.com/

Join Patrick McKweon, peak performance trainer, scientist, therapist, and author, and I as we dive into the fundamental concepts of how to breathe correctly, and why we should be breathing in a certain way These concepts are highly mis-understood in the general population and world of fitness. We touch on how nasal breathing relates to topics of sleep apnea, chronic exhaustion, anxiety, recovery, blood circulation, cognitive excellence, and the female menstrual cycle. Through these topics, Patrick provides the biochemical rationale behind training air hunger, CO2 tolerance, and vagus stimulation, providing strategies to help enhance oxygen utilization. We touch base on the core biomechanics and how nasal breathing relates to core synergy. Patrick dives into asthma and other inflammatory conditions, and how nasal breathing has profound anti-inflammatory effects in the body, Furthermore, Patrick describes breathing through exercise and its profound benefits. Through the body's ability to adapt, Patrick addresses how to breath train as a means of improving functional breathing patterns, or as a means providing acute stress. Finally, Patrick unveils the importance of nitric oxide, especially int he content of immune function, and the mouth breathing epidemic amongst children. Tune in to listen to Patrick talk into advancing your oxygen utilization. Check out Youtube for the visual version of my conversation with Patrick! https://www.youtube.com/celestpereirayoga More About Patrick McKweon: World- renowned author and breathing practitioner, Patrick McKeown, suffered from asthma and relied on an array of medicines and inhalers until he discovered the Buteyko Method at the age of 26, experiencing immediate relief from his symptoms. By applying the principals of the Buteyko Method, Patrick remains asthma-free since then, a feat that over 20 years of medication had failed to accomplish.  Among the eight books Patrick has written, two have consistently remained in the top ten best sellers on Amazon.com: ‘Close Your Mouth’ and ‘Asthma Free Naturally’. His latest book ‘The Oxygen Advantage®’ is based on 4 years of scientific research and tailors breathing exercises for anyone seeking to improve their fitness and sports performance. Patrick is a contributor to the Royal Society of Biology in the UK, trains NFL, Soccer and GAA players in The Oxygen Advantage® Program, and delivers workshops and speaks at conferences worldwide. Twitter: https://twitter.com/oxygenadvantage ‘The Oxygen Advantage®’: https://oxygenadvantage.com/the-breathing-cure/  ‘The Oxygen Advantage®’ Website: https://oxygenadvantage.com/ Buteyko Clinic Website: https://buteykoclinic.com/ Don't forget! As a listener of the breathing series on the Love @ First Science Podcast, you get 20% off everything on my website! Head on over to my website and use code 'PODCASTLOVE'  https://www.celestpereira.com/ My Socials: Instagram - http://instagram.com/celestpereirayoga Facebook - https://www.facebook.com/celestpereirayoga Youtube - https://www.youtube.com/celestpereirayoga Website - https://www.celestpereira.com/