The Body Nerd Show: Recent Episodes
Alexandra Ellis
If you’re ready to break up with all the things you’re doing that only give you temporary relief and learn how to get on the fast track to feeling amazing every single day (without it being overly complicated or unsustainable) - this show is for you. Whether it’s low back pain, sciatica, knee pain, arthritis, neck pain, TMJ, rotator cuff issues or shoulder pain - life without pain is 100% possible (no matter how old you are). Alexandra Ellis from AE Wellness teaches you how to use self-care and movement to stronger, more flexible and out of pain, ASAP.
LED face masks are all over my social media feed, but do they actually work? Or is just another expensive skincare gimmick?
In this episode, we're diving into the science behind light therapy (aka photobiomodulation) and exploring whether red light therapy can truly improve your skin's texture, tone, and collagen production.
From NASA's accidental discovery to clinical trials showing wrinkle reduction and collagen boosts, we'll break down how different wavelengths (and colors) of light affect your skin and what you should look for before buying one of those glowing masks.
So if you've ever wanted to add an LED face mask to your cart but aren't sure if it's hype or real? This episode is for you!
You'll learn:
- The science behind LED and light therapy
- How red light and infrared masks work
- Why all light is not created equal
- And what studies say about real results for wrinkles, skin texture and more
All the links: * Get 10% off your purchase of any Omnilux LED device when you use my link or click here [affiliate] * Russell BA, Kellett N, Reilly LR. A study to determine the efficacy of combination LED light therapy (633 nm and 830 nm) in facial skin rejuvenation. J Cosmet Laser Ther. 2005 Dec * Wunsch A, Matuschka K. A controlled trial to determine the efficacy of red and near-infrared light treatment in patient satisfaction, reduction of fine lines, wrinkles, skin roughness, and intradermal collagen density increase. Photomed Laser Surg. 2014 Feb * Want to make movement a habit (without guessing what you should be doing)? Get your first 2 months inside the Movement Mavens® Video Vault for only $9 with code PODNERD * www.aewellness.com/podcast - Show notes, links and more. * Instagram @hollaformala * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.
Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist's hands, helping you release tension, improve flexibility, and move better—every single day.
Because let's be real—foam rollers are meh, and tennis balls? Not even close.
Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.
Shop now at www.aewellness.com/shop-now/
You've probably heard of gua sha, facial massage, or even therapy ball work for swelling and puffiness, but did you know those are all forms of lymphatic drainage?
The lymphatic system is responsible for waste removal (and a whole bunch of other processes) throughout your body.
And in this episode of The Body Nerd Show, I'm breaking down what the lymphatic system does, how lymphatic massage works, and why it's way more than just a spa trend.
You'll learn how gentle, intentional touch can help move lymph, reduce swelling, and support your immune system, especially after injury, illness, or chronic inflammation.
So whether you're dealing with swelling, stiffness right now, or just curious how to feel better faster, this episode will show you how to get things moving again.
You'll learn:
- The science behind lymph and why movement matters
- Why it's essential for healing, immunity, and recovery
- How to safely use lymphatic drainage massage for swollen joints, chronic conditions, and migraines
All the links: * Happe, Svenja, et al. "The efficacy of lymphatic drainage and traditional massage in the prophylaxis of migraine: a randomized, controlled parallel group study." Neurological Sciences 37 (2016): 1627-1632. * How to Do Lymphatic Drainage Massage [Video] * Want to make movement a habit (without guessing what you should be doing)? Get your first 2 months inside the Movement Mavens® Video Vault for only $9 with code PODNERD * www.aewellness.com/podcast - Show notes, links and more. * Instagram @hollaformala * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.
Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist's hands, helping you release tension, improve flexibility, and move better—every single day.
Because let's be real—foam rollers are meh, and tennis balls? Not even close.
Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.
Shop now at www.aewellness.com/shop-now/
Do you need hours at the gym for it to count? Nope! In today's episode, I'm breaking down exactly how much movement it really takes to support your health… according to science, not social media. Whether you're struggling to stay consistent or just want to know what the bare minimum is (and why it's enough), I've got you covered with today's episode.
You'll learn:
- How much you have to workout for it to "count"
- If weekend-only workouts can still improve your health
- What the CDC and NHS say about minimum activity (and how to make it work for you)
- Simple mindset shifts that make it easier to stay on track (even when life gets busy)
All the links: * Liao, Dan‐Qing, et al. "Association of Accelerometer‐Derived Physical Activity Pattern With the Risks of All‐Cause, Cardiovascular Disease, and Cancer Death." Journal of the American Heart Association 14.8 (2025): e039225. * Sinatra, Stephen T., et al. "Grounding–The universal anti-inflammatory remedy." biomedical journal 46.1 (2023): 11-16. * CDC Physical Activity Basics * NHS - Physical activity guidelines for adults aged 19 to 64 * Want to make movement a habit (without guessing what to do)? Get your first 2 months inside the Movement Mavens® Video Vault for only $9 with code PODNERD * www.aewellness.com/podcast - Show notes, links and more. * Instagram @hollaformala * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.
Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist's hands, helping you release tension, improve flexibility, and move better—every single day.
Because let's be real—foam rollers are meh, and tennis balls? Not even close.
Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.
Shop now at www.aewellness.com/shop-now/
If you’ve ever dealt with chronic pain or injuries, you know the journey to healing doesn’t always feel linear.
Some days, it’s one step forward… and others feel like you’ve taken four steps back.
But what if the marker of progress isn’t pain?
What if progress looks more like rebuilding trust in your body...
…creating a sense of safety in how you move...
…and learning how to listen without fear or frustration?
In this episode, I’m joined by chronic pain specialist and physical therapist Dr. Tawny Kross - and she shares why pain isn’t always a sign of damage and why your body and brain need safety to heal.
Whether you’re deep in your healing journey or just trying to make sense of how your body feels, I know you’re going to love this one.
You’ll learn:
- Why pain does not always mean something is broken
- How to build nervous system resilience and capacity to reduce pain
- Why progress isn’t about less pain
- How to proceed with your movement when you’re in a flare-up
All the links: * @dr.tawny.kross on Instagram * Kross Centered Care * Body Awareness Guide * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.
Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day.
Because let’s be real—foam rollers are meh, and tennis balls? Not even close.
Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.
Shop now at www.aewellness.com/shop-now/
Does having an injury or pain mean you need to stop moving?
In this episode of The Body Nerd Show, I’m joined by Dana Jones, host of The Pain Free Athlete Podcast, for a myth-busting conversation about pain, injury, and movement.
Together, we debunk some of the most common and harmful fitness myths that keep you stuck.
If you’ve ever wondered what to do when you’re in pain, why rest isn’t always the best solution, or how to stay active safely, this episode is for you.
Dana and I also dive into the mindset shifts that help you navigate workouts and life — even when you’re in pain.
You’ll learn:
- Why no pain, no gain is not true (especially if you’re already in pain
- Why pain doesn’t have to be a normal part of aging
- How to navigate your workouts when you’re injured or in pain
All the links: * Pain Free Athlete Podcast * @painfreeathletepodcast on Instagram * Dana's journaling prompts for pain * Boulder Back Pain Study - Effect of Pain Reprocessing Therapy vs Placebo and Usual Care for Patients With Chronic Back Pain: A Randomized Clinical Trial * Nicole Sachs - Break Awake * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.
Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day.
Because let’s be real—foam rollers are meh, and tennis balls? Not even close.
Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.
Shop now at www.aewellness.com/shop-now/
If you're living with an autoimmune condition or managing chronic inflammation, building sustainable habits can feel overwhelming.
But what if you could feel better by doing less, not more?
This week on The Body Nerd Show, I’m joined by Dr. Amy Behimer, PharmD, NBC-HWC - a board-certified health and wellness coach, pharmacist, and the creator of The Habit Hub for Autoimmune Health™.
Diagnosed with MS in 2012, Amy blends her personal journey with professional expertise to help others feel better through feel-good habits - without falling into the trap of perfectionism.
Whether you’re living with MS or another autoimmune diagnosis, I promise you this conversation is the breath of fresh air and permission you’ve been waiting for.
You’ll learn:
- The key habits for reducing inflammation
- Why rest is more effective than “stressing less”
- How to set perfectionism aside and make truly sustainable habits
- What inflammation really is and how to measure progress beyond just lab results
All the links: * The Habit Hub for Autoimmune Health Podcast * Amy’s Website [Amy Behimer Coaching] * Your #1 Habit Quiz * @amybehimercoaching on Instagram * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Instagram @hollaformala * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * Getting stuck? Drop me your question on the Body Nerd Hotline at 818-396-6501 and I’ll cover it on a future episode!
Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.
Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day.
Because let’s be real—foam rollers are meh, and tennis balls? Not even close.
Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.
Shop now at www.aewellness.com/shop-now/
What if your flexibility is actually causing your pain?
Hypermobility is more than just being bendy - it’s a connective tissue condition that can affect your joints, your gut, your nervous system, and more.
I just thought it was totally normal to be able to hyperextended my knees 🙊
In this episode of The Body Nerd Show, I’m joined by physical therapist and movement specialist Dr. Melissa Koehl, who shares her personal and professional experience with hypermobility.
From a career-ending injury as a competitive gymnast to developing her own method for managing pain and building strength, Dr. Melissa is a wealth of knowledge for anyone navigating life in a hypermobile body.
We’re digging into the real-life impact of hypermobility, including how it affects your gut, your nervous system, and your daily movement.
You’ll learn: * Why hypermobility is more than just being bendy * Why building strength is key for long-term pain relief and injury prevention * The gut health and hypermobility connection * How to navigate the healthcare system as a hypermobile person
All the links: * Ground Control Course with Dr. Melissa * Chimera Health - Dr. Melissa's Website * @dr.melissakoehl.pt on Instagram * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.
Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day.
Because let’s be real—foam rollers are meh, and tennis balls? Not even close.
Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.
Shop now at www.aewellness.com/shop-now/
Sitting too much is wrecking your body, but what if you could sneak in movement while stuck in the car?
Whether you're commuting to work, driving the kids around, or just sitting at your desk, too much sitting can lead to stiff joints, back pain, and tight hips. But you don’t need a full workout to feel better.
Movement snacks (small, intentional movements throughout the day) can be more beneficial than a full length workout - especially if keeping it simple means you actually do it!
In this episode of The Body Nerd Show, I sit down with Hope Zvara, founder of Mother Trucker Yoga®, to talk about simple ways to bring mobility into your long drives and improve your flexibility in just a few minutes a day.
Hope’s super practical tips will help you feel your best… even on your busiest days. 🙌
You’ll learn:
- How movement snacks can be more beneficial than exercise
- How to bring mobility into your long drives
- How to improve your health and flexibility in just a few minutes every day
All the links: * @hopezvara on Instagram * Mother Trucker Yoga * Hope’s Book - Trucking Yoga: Simple Fitness for the Long Haul Book * Anatomy Trains: Myofascial Meridians for Manual Therapists and Movement Professionals * Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health. Exerc Sport Sci Rev. 2022 Jan 1. * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.
Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day.
Because let’s be real—foam rollers are meh, and tennis balls? Not even close.
Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.
Shop now at www.aewellness.com/shop-now/
The Body Nerd Show is officially back!
And today’s episode is a little different.
Instead of talking about how to move better, we’re talking about grief.
Because grief isn’t just losing someone you love - it’s forced change of any kind. The loss of a job, a friendship, a relationship, or even just life not turning out the way you expected.
And for the last year, I’ve been deep in it.
Losing my dad in August completely changed my life.
So in today’s episode, I’m sharing where I’ve been, what’s next for the show, and how we can navigate grief (of all kinds) together.
Thanks for being here. It means more than you know. 💖
You’ll learn:
- Where I’ve been for the last 10 months
- Where we’re going with the podcast
- And what’s next for the Body Nerd Show
All the links: * Good Mourning Podcast with Sally Douglas and Imogen Carn * The Grieving Brain: The Surprising Science of How We Learn from Love and Loss by Mary-Frances O'Connor * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.
Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day.
Because let’s be real—foam rollers are meh, and tennis balls? Not even close.
Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.
Shop now at www.aewellness.com/shop-now/
As someone who is currently diving deep into all things gut health-related, I am really excited to invite Dr. Meg Mill on today’s episode.
Dr. Meg is a Functional Medicine Practitioner, author and speaker and you might remember her from episode 195 on Hormones and Headaches.
So when she reached out about today’s topic, I was instantly interested.
Especially because symptoms of mast cell activation can impact the skin with hives, rashes, or itching, the GI tract with diarrhea, bloating, nausea, and general body symptoms like fatigue, brain fog, coughing, and inflammation.
Basically, it’s a lot.
So if you’re someone who seems to struggle with a variety of symptoms that don’t fall under one umbrella, I know you’ll find our conversation super insightful.
Enjoy my conversation with Dr. Meg Mill!
You’ll learn:
- Symptoms of histamine intolerance and mast cell activation
- All about histamines and how they can impact the body (beyond hay fever)
- The role estrogen and progesterone play in histamine levels (and can contribute to migraines and mood swings)
- Gut health strategies to manage histamine intolerance to reduce symptoms
All the links: * Reversing Mast Cell Activation and Histamine Intolerance Summit 2.0 with Dr. Meg Mill [event] * Dr. Meg’s guide to Histamine Intolerance * Dr. Meg Mill’s website * @DrMegMill on Instagram * Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Today I’m joined by Ragen Chastain - a remarkable speaker, writer, and thought leader in weight science, weight stigma, and health.
With all the talk about Ozempic and Wegovy, I knew we needed to do a deep dive here on the Body Nerd Show Podcast and have an expert to guide us through.
And Ragen 100% delivered on both fronts.
Whether you're curious about these medications, interested in weight science, or simply looking to expand your knowledge, this episode offers valuable insights and perspectives.
As I've said on the show time and time again - my goal is to provide you with as much information as possible so you can make an informed decision for yourself.
So enjoy today’s episode with Ragen Chastain!
You’ll learn:
- How Ozempic and Wegovy (Semaglutide a GLP-1 receptor agonist) work
- The intersection of weight science, weight stigma, and healthcare
- How Big Pharma manipulates language and research
- And why we need a shift towards informed-consent healthcare that’s NOT swayed by marketing dollars
All the links: * Dances with Fat - Ragen’s Website * Weight and Healthcare Newsletter (Ragen's Substack) * @Ragenchastain on Instagram * Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Would it surprise you to know that you don’t need to lose weight to get out of pain?
I frequently get messages that include something along the lines of “I know I need to lose weight but…” which breaks my heart because I believe that life without pain is possible for everyone - no matter what your body looks like or feels like right now.
We’ve been sold this idea that the pain in our joints is directly related to body mass. But time and time again - the research does not find this to be true.
You don’t need to lose weight to get out of pain.
And the idea that some amount of pain is something we have to just “live with” because of our age or body type is nonsense.
You’ll learn:
- Why you don't need to lose weight to get out of pain
- Why focusing on BMI is a waste of time (and missing the point)
- How there is no definitive scientific link between body mass, weight loss, and pain
All the links: * The association between chronic pain and obesity. J Pain Res. 2015;8:399-408. Published 2015 Jul 14 * Evers Larsson, U. Influence of weight loss on pain, perceived disability and observed functional limitations in obese women. Int J Obes 28, 269–277 (2004). * Effect of weight loss on musculoskeletal pain in the morbidly obese. The Journal of Bone and Joint Surgery. British volume 1990 72-B:2, 322-323 * Unraveling the Directional Link between Adiposity and Inflammation: A Bidirectional Mendelian Randomization Approach, The Journal of Clinical Endocrinology & Metabolism, Volume 95, Issue 1, 1 January 2010 * Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
More than 50 million people in the U.S. live with osteoporosis, a bone disease that leads to a decrease in the structure and strength of bone. But what if I told you that the best way to rebuild bone strength doesn’t require any pharmaceuticals?
Because it might surprise you to know that osteopenia isn't the same as osteoporosis. But should we be treating them differently?
In today’s episode, I’m joined by physical therapist (and my hiking partner), Dr. Sarah Court (@sarahcourtdpt), and she’s sharing her best tips to improve bone density, the difference between osteoporosis and osteopenia, why strength training might be a better bet than pharmaceuticals and how to get started with strength training when you’re worried about building stronger bones.
We’re scared into the idea that our bones are becoming weak and brittle - and for some people, this may 100% be true.
And from the conversations I’m having with clients and my DM’s on social media, it's clear this is on many of our minds, and I couldn't be more excited to tackle it in today's episode.
Dr. Sarah is here to guide us through the nuances of building stronger bones - so whether this is top of mind or not, I know you’re going to enjoy today’s episode!
You’ll learn:
- The difference between osteoporosis and osteopenia
- How to improve bone density
- How to get started with strength training (and why you absolutely want to)
All the links: * Heel Drop Exercise * Sarah's Website - SarahCourtDPT.com * Follow Sarah on Instagram - @sarahcourtdpt * Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Do you drink coffee? When I posted the video "Why I Quit Caffeine (and you should too!!)" on YouTube in 2017, I quickly realized just how passionate folks are about their coffee rituals.
Fast forward to 2024 - and I still don't drink coffee. Not a drop. Not even in ice cream! But I'm not entirely anti-caffeine.
I do, however, still have a cup of tea every morning, but I tread carefully because too much caffeine turns me into the Energizer Bunny with insomnia.
Many of my experiments start with a curious "I wonder what would happen if…" and giving up coffee was no exception. The result? No regrets.
Waking up is a breeze, falling asleep is a dream, and that notorious 3 pm crash is a distant memory.
And before you scroll away - hear me out - coffee affects the adenosine receptors in your brain. Drink coffee, create more receptors, crave more coffee—it's a deliciously vicious cycle.
Stay caffeinated (or not)! ☕️
You’ll learn:
- What adenosine is and how caffeine works in your brain
- Why you need more coffee to feel awake
- And how to be more energized without having to rely on coffee
All the links: * [Why I Quit Caffeine (and you should too) Video] * Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
The internet is filled with fitness myths that promise quick fixes and magical solutions. From the carnivore diet to the “best exercise to make shredded abs!” - there’s a lot of 💩 out there.
So when UK-based Michael Ulloa (@michaelulloapt) came through my feed calling out lies on the internet - I knew I wanted to be friends and have him on the show.
Michael is a personal trainer and performance nutritionist with a unique talent for making health advice accessible and empowering for everyone, regardless of their fitness background.
And while we could have gone through the myths line by line, I wanted to empower you with your own BS detector.
So whether your feed is filled with the carnivore diet or some other nonsense - if you’re ready to bust some myths, today’s episode is for you!
You’ll learn:
- How to spot BS on the internet
- Why “it depends” is the best phrase to look for
- How to bridge the gap between fitness professionals and regular people just wanting to move better and feel better
All the links: * Michael’s Instagram: https://www.instagram.com/michaelulloapt/ * Get Fit with Michael program: https://www.getfitwithmichael.com/ * Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Unlock the secrets to a pain-free life - recent research reveals that retraining your brain is the key to saying goodbye to chronic back pain without surgery.
But is life without pain possible? Even if you have an x-ray or MRI that says the only fix is surgical?
Here's a revelation: MRI studies on people without back pain consistently reveal a significant percentage with disc issues but zero pain. This challenges the idea that disc issues are always correlated with pain.
And I know this goes against what most of us have been told about back pain — which is precisely why I recorded this episode.
There is an increasing amount of data and research that has found decreases in pain with mindfulness-based stress reduction techniques but it seems that information has yet to reach orthopedic surgeons in practice.
So if you believe that life without pain is possible, but you’re not quite sure how to get there — today’s episode is for you!
🔗 (all research and references are available in the show notes at aewellness.com)
You’ll learn:
- The surprising link between pain and your brain
- The transformative power of the mind-body connection in overcoming pain.
- How therapy balls and activations can help you get out of pain
All the links: * Magnetic resonance imaging of the lumbar spine in people without back pain. New England Journal of Medicine 331.2 (1994) * Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. American journal of neuroradiology 36.4 (2015): 811-816. * Reattribution to Mind-Brain Processes and Recovery From Chronic Back Pain: A Secondary Analysis of a Randomized Clinical Trial. JAMA Netw Open. 2023 * Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
If you’re ready to get started with weights or redefine your relationship with strength training — today’s episode is for you. I’m joined by the incredible Allison Tenney (@allisontenney).
As a former D1 Athlete and Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association, Allison totally gets the “all or nothing” mentality that so often sabotages our progress (especially when you’re an overachiever perfectionist like me!).
And while I thought this would be a conversation on how to get started with strength training (which it is), we go so much deeper.
I’ve been a proud member of her coaching program, The Den, for the last 2 years and have been loving the strength I’ve built because of it.
In our conversation, you’ll learn:
- How to get started with strength training
- How to use compassion as an antidote to perfectionism with your workouts
- How smart strength programming makes a world of difference
All the links: * Allison on Instagram - @allisontenney * Allison’s website - https://allisontenneyfitness.com/ * Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Are you curious about collagen powder and whether it lives up to the hype?
In this week’s episode of the Body Nerd Show, we’re diving deep into the world of collagen, including exploring what it is, the various types, and most importantly the science behind collagen supplementation.
How much should you take if you want to reduce joint pain? Or reduce aging?
I’ll be honest - I went into this knowing that collagen works but was really surprised at all the ways research has found it helps!
But it makes sense when you consider that collagen makes up 25% of all protein in your body.
I’m all about providing you with evidence-based information so you can make informed decisions about the best next steps for yourself - and today is no different.
So whether you currently supplement with collagen, are thinking about it, or just like to get nerdy - today’s episode is for you!
You’ll learn:
- Does collagen powder actually work?
- How much collagen to supplement with to improve joint health
- And how collagen is needed to improve skin elasticity and hydration from within
All the links: * Vital Proteins Collagen Peptides Powder (the one I use) * Hip Mobility Basics Workshop - LIVE January 8, 2024 * Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta‐analysis. International Journal of Dermatology 60.12 (2021) * The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids 53.10 (2021) * Influence of caffeine and hyaluronic acid on collagen biosynthesis in human skin fibroblasts. Drug Des Devel Ther. 2014. * Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Has your physical therapist or chiropractor used a stainless steel tool to work on your persistent knots? If so, you've experienced Graston therapy.
The Graston Technique is a type of instrument-assisted soft tissue mobilization (IATSM), which research has shown to be effective in improving range of motion and reducing pain.
Personally, I've never been a big fan of hard tools, especially if they cause bruising, but this is where things can get confusing.
In many Eastern medicine techniques (gua sha, cupping, etc.), bruising is the goal and is seen as a sign of healing. So is Graston just a watered-down, Westernized version of an ancient practice? Does it actually work?
In this week's episode, we dive into all things Graston and instrument-assisted soft tissue mobilization.
You’ll learn:
- Using tools for bodywork aka instrument-assisted soft tissue mobilization
- The history of the Graston Technique and how it works
- How hard tools can be used safely and effectively to reduce pain and improve range of motion… without bruising
All the links: * The efficacy of instrument assisted soft tissue mobilization: a systematic review. The Journal of the Canadian Chiropractic Association 60.3 (2016) * Instrument-assisted cross-fiber massage accelerates knee ligament healing. Journal of orthopaedic & sports physical therapy 39.7 (2009) * The efficacy of instrument assisted soft tissue mobilization: a systematic review. J Can Chiropr Assoc. 2016 * The immediate effects of graston instrument-assisted soft-tissue mobilization and self-stretching on the muscular properties of the gastrocnemius in athletes." Korean Society of Physical Medicine 15.4 (2020) * Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Can blue light blocking glasses help prevent migraines? For many people who suffer from migraines, sensitivity to light (aka photophobia) is a debilitating piece of the migraine experience.
To answer this question, we have to understand a little bit more about how your eyes work, the role blue light plays, and the nerdiest of nerdy cells in your eye - ipRGCs.
While the science might not have definitive proof on blue light blockers and migraines, I know there are many people who have found blue light-coated lenses to be super helpful. But do they actually work and are they worth it?
So whether you're a seasoned migraine warrior or just curious to learn more about blue light blockers and how they work - today’s episode is for you!
You’ll learn:
- The connection between migraines and blue light
- If blue light blocker glasses are a valid preventative for migraines
- And the 3rd type of cell in your eye that you’ve never heard about
All the links: * Thin-film optical notch filter spectacle coatings for the treatment of migraine and photophobia." Journal of Clinical Neuroscience 28 (2016) * Phototransduction in ganglion-cell photoreceptors. Pflugers Arch - Eur J Physiol 454, 849–855 (2007) * Diagnosis, pathophysiology, and treatment of photophobia. Survey of ophthalmology 61.4 (2016) * Join me for the Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Have you ever heard of "mouth taping"? Wondering if it's the real deal? Does it actually work?
As a Body Nerd Show listener, you might remember previous episodes I’ve done on breathing, including episode 140 with renowned breathing expert Patrick McKeown.
Now, as much as I love sharing only what I've personally tried and tested, let's give credit to my husband for this one. His venture into mouth taping gave me a first-hand account of how it can decrease snoring and improve energy throughout the day.
So, here's the big question: Does science back this up? Should we all be taping our mouth shut at night? Well, if you’ve been feeling out of breath, snore like a lumberjack, and feel tired even after multiple cups of coffee - you might want to consider it.
Of course, this isn't a one-size-fits-all solution. Talk to your doctor first - but if you're looking for a non-invasive approach to optimize your breathing and overall well-being, mouth taping might just be the thing.
You’ll learn:
- The science behind mouth taping
- Surprising benefits of breathing through your nose
- An easy breathing exercise to help you decongest your nose in just a few minutes
All the links: * Hostage Tape - mouth tape brand my husband swears by * The Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life by Patrick McKeown * Behavioral and Psychological Approaches to Breathing Disorders by Beverly H. Timmons, Ronald Ley * The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: a preliminary study." Healthcare. Vol. 10. No. 9. MDPI, 2022. * Role of the nasal airway in regulation of airway resistance during hypercapnia and exercise. Second-Place Resident Award at 1982 Research Forum." Otolaryngology--head and neck surgery: official journal of American Academy of Otolaryngology-Head and Neck Surgery 92.3 (1984) * Join me for the Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
You've probably heard about dry brushing and its benefits: from stimulating the lymphatic system to exfoliating the skin and boosting circulation.
And after scrolling past yet another dry brushing post, you might be wondering - Is it all hype or does it really live up to its claims?
In today's episode, I'm peeling back the layers with a comprehensive guide on all things dry brushing. We'll journey from dry brushing basics to its historical origins and get into the nitty-gritty of how to make it a part of your self-care routine.
So whether you’re an experienced dry brusher or just curious about improving circulation and skin health, today’s episode is for you!
You’ll learn:
- Benefits and basics of dry brushing for self-care
- History of dry brushing and lymphatic massage
- And if dry brushing is worth it
All the links: * Lymphatic function in autoimmune diseases. Frontiers in Immunology 10 (2019) * Sands WA, McNeal JR, Murray SR, Stone MH. Dynamic compression enhances pressure-to-pain threshold in elite athlete recovery: exploratory study. J Strength Cond Res. (2015) 29:1263–72. doi: 10.1519/JSC.0000000000000412 * Kephart WC, Mobley CB, Fox CD, Pascoe DD, Sefton JM, Wilson TJ, et al. A single bout of whole-leg, peristaltic pulse external pneumatic compression upregulates PGC-1alpha mRNA and endothelial nitric oxide sythase protein in human skeletal muscle tissue. Exp Physiol. (2015) 100:852– 64. doi: 10.1113/EP085160 * Join me for the Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Is the placebo effect real? Is it possible to have significant improvements in symptoms even if you receive a sham treatment?
Yep, it is - and on today’s episode, we’re diving deep into this fascinating topic that has a profound impact on medical research and our understanding of the mind-body connection.
If you’ve ever wondered if there’s power in “mind over matter”, today’s episode might just sway your opinion!
You’ll learn:
- How the placebo effect works and its significance in medical studies
- How negative expectations can lead to the "nocebo" phenomenon
- And the fascinating relationship between your thoughts and your treatment outcomes
All the links: * The placebo effect: advances from different methodological approaches. Journal of Neuroscience 31.45 (2011) * Study Finds Common Knee Surgery No Better Than Placebo * The power of the placebo effect - Emma Bryce [video] * Scientific psychology in the 18th century: a historical rediscovery." Perspectives on Psychological Science 11.3 (2016) * Symptom Experience After Discontinuing Use of Estrogen Plus Progestin. JAMA. 2005 * Rosenberg, Robin; Kosslyn, Stephen (2010). Abnormal Psychology. Worth Publishers. p. 176. * Join me for the 2025 Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Today’s episode doesn’t need a whole lot of explanation: I had asparagus one day and couldn’t help but wonder about a peculiar scent. If you eat asparagus, you know exactly what I’m talking about.
So I dove into the research and learned way more about asparagus than I ever thought I would 🙈
Asparagus has some unique compounds that when metabolized, produce ammonia and various sulfur-containing degradation products that are responsible for the distinctive smell.
And if you’ve ever had asparagus, you know exactly what I’m talking about!
It’s nothing new - this discovery dates back to 1891 but it wasn’t until 2010 that we finally got some answers as to why this happens only for some people.
Trust me, you won't look at asparagus the same way again. 😄
You’ll learn:
- Why asparagus makes your pee smell
- The chemical compounds that are responsible for the odor
- And the genetic reason why some people can smell it and others cannot
All the links: * Web-based, participant-driven studies yield novel genetic associations for common traits. PLoS genetics 6, no. 6 (2010) * Odorous urine in man after asparagus. Br J Clin Pharmacol. 1989 * Identification of asparagusic acid as a nematicide occurring naturally in the roots of asparagus." Chemistry Letters 4.1 (1975) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
What if I told you there might be a way to reduce aging-related muscle loss? Or limit the damage to a heart after a heart attack?
Recent research published in Frontiers in Pharmacology has uncovered some unexpected uses for acetaminophen, the common ingredient found in over 400 medications in the US.
It turns out that the common ingredient in Tylenol and Excedrin may do more than just relieve pain and reduce fever.
In this week's episode, we'll be diving into the fascinating world of off-label uses for acetaminophen. Now this is all very early days - with small sample sizes and very restrictive studies, but an interesting exploration nonetheless.
We’re diving deep into the research for a nerdy episode you don’t want to miss!
You’ll learn:
- The surprising potential benefits of acetaminophen
- Including how it can slow age-related muscle loss and boost muscle growth in older adults with exercise
- And why a small dose may even have a Neuroprotective effect when it comes to Alzheimer's
All the links: * Acetaminophen: beyond pain and Fever-relieving. Front Pharmacol. 2011 * Influence of acetaminophen and ibuprofen on skeletal muscle adaptations to resistance exercise in older adults. Am J Physiol Regul Integr Comp Physiol. 2011. * How Does Acetaminophen Work? Researchers Still Aren’t Sure * Join me for the Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Building strength in a safe and sustainable way will get you out of pain.
But how does building strength actually work? And will you immediately “bulk up” like a bodybuilder?
Well, in this brand spanking new episode of the Body Nerd Show, we’re diving into the physiology of building strength. Because, if you’re anything like me, understanding the WHY behind how something works makes it a lot easier to get excited about it.
You’ll learn:
- The anatomy of muscles and how they work
- How exercise actually builds strength
- How to keep building strength without being stuck in the same routine
All the links: * The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports Med. 2017 * How does exercise make your muscles stronger? | Scientific American * 7 Different Types of Strength and Their Benefits | ACE Fitness * Join me for the Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Discover the surprising connection between your low back pain and your pelvic floor in this eye-opening episode. Dealing with nagging discomfort can be frustrating, especially when the usual remedies like stretching and heat only offer temporary relief.
But here's something you might not know: your pelvic floor could be playing a role in your low back pain, and it's not just a topic for postpartum.
We all have important muscles at the base of our pelvis that contribute to core and spinal stability.
So if you've been pushing through back pain without exploring what's happening in your pelvis? This episode will be a game-changer for you.
You’ll learn:
- Why your low back pain might be related to your pelvic floor
- The anatomy of the pelvic floor
- Why working on the muscles of the hip and pelvis can help your low back feel better
All the links: * The Role of the Obturator Internus Muscle in Pelvic Floor Function ( Journal of Women’s Health Physical Therapy) * Association between lumbopelvic pain and pelvic floor dysfunction in women: A cross sectional study (Musculoskeletal Science and Practice) * Low Back Pain and Pelvic Floor Disorders (Physiopedia) * Assessment of pelvic floor muscle function in women with and without low back pain using transabdominal ultrasound (Manual Therapy) * How to Find Neutral Pelvis and Spine (AE Wellness YouTube) * Glute and Hamstring Warmup (AE Wellness YouTube) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
We're all too familiar with how media, fashion, advertising, and the fitness industry can make us feel less confident about our amazing bodies. So today - we’re diving deep into the world of cellulite.
Despite the substantial investments made in its treatment, the research landscape is a wild ride, with more focus on remedies than actually understanding its root cause.
Cellulite is not a problem to be fixed, but rather a natural part of your body's tissue layers. And by delving into the connection between fascial health and cellulite's appearance, you'll gain valuable insights into caring for your body.
So if you’re concerned about cellulite, today’s episode is for you!
You’ll learn:
- The science of cellulite and what it is
- Latest cellulite research
- And what your fascial health has to do with the appearance of cellulite
All the links: * Cybil’s Website - csolyn.com * Cybil is @skinfitnessexpert on IG * Circadia Professional Firming and Shaping Gel * The Body Nerd Show Episode 17: What’s Fascia Got to Do With It? * The Anatomical Basis of Cellulite Dimple Formation: An Ultrasound-Based Examination * Anatomical study of superficial fascia and localized fat deposits of abdomen (Indian Journal of Plastic Surgery) * Cellulite isn’t Real. This is How it was Invented. (Refinery 29) * Scientific American - Is Cellulite Forever? **** * Treatment for Cellulite (International Journal of Women’s Dermatology) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Discover the secrets of snoring and how to find relief in this episode. Did you know that 45% of adults snore occasionally, while 25% snore regularly?
Whether you're the snorer or sleep beside one, snoring can be more than just noise. It can disrupt your sleep, leaving you groggy, with a dry mouth, or a sore neck.
So whether you’re the snore-er or sleep next to someone who does, today’s episode is for you.
In this episode you’ll learn:
- Common causes of snoring
- How jaw position and neck position (and pain) are related
- And simple exercises for the tongue and face that will help manage snoring
All the links: * Easy massage for jaw pain (no equipment needed) (AE Wellness YouTube) * Jaw Pain Self-Care Guide * Mouth taping for sleep: A TikTok trend with merit (Dentistry IQ) * Mouth and Throat Exercises to Help Stop Snoring (Sleep Foundation) * Smartphone-based delivery of oropharyngeal exercises for treatment of snoring: a randomized controlled trial (Sleep and Breathing) * Effects of Oropharyngeal Exercises on Snoring (American College of Chest Physicians) * Clinical Implications of Mandible and Neck Measurements in Non-Obese Asian Snorers (Clinical and Experimental Ororhinolaryngology) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Did you know that 8 out of 10 people will experience back pain at some point in their lives? If you've ever been there, you're not alone.
But focusing solely on your lower back might not be the best approach. Our bodies are interconnected, meaning various muscles in and around the lower back can contribute to pain - not just the one that’s currently screaming at you.
In this episode, we’re focusing on the relationship between tight hip flexors and low back pain, specifically with a muscle called the psoas (so-as).
You’ll learn:
- All things low back pain
- How your hip flexors might be the cause
- And how to improve hip and low back flexibility and strength
All the links: * Hip CARs - Improve Hip Mobility (AE Wellness YouTube) * Video: How to Hip Hinge Properly (AE Wellness YouTube) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Have you ever wondered what exactly a trigger point is and whether it can truly be "fixed" by simply massaging it harder? Prepare to be pleasantly surprised!
Contrary to popular belief, the solution to trigger point pain is not about using a harder or spikier tool (ouch!).
In fact, the real fix is far less painful and offers longer-lasting relief.
So if you have knots in your upper back that feel like rocks... or the outside of your thigh feels like a rumble strip when it meets your foam roller... Then today's episode is for you!
You’ll learn:
- The science behind trigger points What causes them And the best way to get rid of trigger point pain in just a few minutes a day
All the links: * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
In today's episode, we’re delving into the intriguing world of hypermobility.
Have you ever found yourself in one of two camps when it comes to flexibility? Either you're incredibly bendy, and love yoga and stretching, or you experience tightness and pain as your body tries to compensate for unstable joints.
I used to be a yoga devotee until my increasing my flexibility just meant more pain.
Hypermobility is a multifaceted topic with evolving terminology, related medical diagnoses, and new research being published. If stretching doesn't alleviate your pain, understanding hypermobility could be the key to improving your movement and overall well-being.
So if you think you might be hypermobile (or work with clients who are), then today’s episode is for you!
You’ll learn:
- What it means to be hypermobile
- Different types of hypermobility on the spectrum
- Why adding strength training is the key to better joint stability (and less pain), especially if you’re living in a bendy body
All the links: * How to Find Neutral Spine [video] * Functional Crawling Patterns * Glute and Hamstring warmup * The Beighton Score as a measure of generalised joint hypermobility (Rheumatology International) * Diagnosis and Management of Hypermobility Spectrum Disorders in Primary Care (Journal of the American Board of Family Medicine) * Muscle strength, muscle power and body composition in college-aged young women and men with Generalized Joint Hypermobility (PLOS ONE) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Are your shoulders feeling stiff or painful? It might be time to give them some love and attention. In today's episode, we're diving into the world of shoulder pain and how to find relief.
If you're like me and spend a significant part of your day hunched over a screen, your shoulders could use some extra care. The good news is that simple movements and exercises can make a world of difference.
So if you have shoulder pain and are ready for some fixes (that won’t hurt) - I’ve got you covered with today’s episode.
You’ll learn:
- All about shoulder pain and common shoulder injuries
- How to strengthen and mobilize your shoulders without getting hurt
- The surprising benefits of incorporating more hanging into your shoulder routine
All the links: * What is Shoulder Impingement? (AE Wellness YouTube) * Rotator Cuff Exercise - Shoulder Push Backs (AE Wellness YouTube) * Wall Slides for Bulletproof Shoulders (AE Wellness YouTube) * Improve Grip Strength With Hanging (AE Wellness YouTube) * Keep Moving In Place (Katy Bowman) * Dynamic Home Reaching and Hanging Spaces (Katy Bowman) * Hanging and Swinging 101 (Katy Bowman) * Partial-Thickness Rotator Cuff Tear by Itself Does Not Cause Shoulder Pain or Muscle Weakness in Baseball Players * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
I’ve always been fascinated by the human body, how it works, and more importantly, what happens when it doesn’t.
So when I had the opportunity to step back into the anatomy lab after college, I was beyond excited. And to be honest, those 6 days forever transformed how I approach mobility and think about the human body.
In this week’s episode, we’re covering all things anatomy - from my anatomy lab experience to the fascinating world of cadavers, including their use in everything from education to research.
So whether you’re an anatomy nerd, body nerd, or just think the human body is cool - today’s episode is for you!
You’ll learn:
- The history of cadavers and anatomical studies
- How cadavers help us learn about the human body (beyond just medical training)
- And my experience in the anatomy lab
All the links: * Gil Hedley - Hands-On Human Dissection Workshops * Stiff: The Curious Lives of Human Cadavers by Mary Roach * Med School without Cadavers? - Scientific American * Leonardo da Vinci: Anatomist. The British Journal of General Practice, 62(599), 319. * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
If you've ever searched for plantar fasciitis and foot pain, you've probably been hit with an overwhelming amount of advice to stretch your calves and ice the area. But let's be real, these methods may give you temporary relief, but they're not going to fix the root of the problem.
Rest, ice, compression, and elevation (RICE) have been the traditional go-to for treating pain but science has yet to show that icing makes a significant change to injuries once they’ve passed the 48-hour mark.
Stretching and icing are just band-aid solutions for healing injuries, especially when it comes to plantar fasciitis and chronic pain.
So if you’ve been struggling with pain and traditional methods haven’t been helping - today’s episode is for you!
You’ll learn:
- Why stretching and icing aren’t enough when it comes to healing injuries
- How stretching may actually be doing more harm than good if you’re hypermobile
- How to address the root cause of foot pain for lasting relief.
All the links: * Plantar Fasciitis 101: Why your feet hurt and what to do [FREE WORKSHOP] * The pathomechanics of plantar fasciitis. Sports Med. 2006 * The use of ice in the treatment of acute soft-tissue injury: a systematic review of randomized controlled trials." The American journal of sports medicine 32.1 (2004) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
If you're like most of us who spend long hours in front of a computer, you've probably heard about blue light-blocking glasses being the ultimate solution to dry eyes, eye strain, headaches and more.
But let's be honest, with all the hype surrounding these glasses, it's easy to wonder if they're worth investing in or just another gimmick.
As a self-proclaimed blue blocker enthusiast, I have to admit that even I was surprised by what I discovered in my research about blue light and eye strain.
Is it the blue light specifically that's causing the issue or simply staring at screens in general?
So, if you're someone who has blue blockers saved in your cart and are wondering if they’re worth the investment, today's episode is for you.
You’ll learn:
- The science of blue light and why it's essential for your body
- How to work with screens without experiencing eye strain
- Whether blue blocker glasses are as effective as they're made out to be
All the links: * Help for Neck and Shoulder Pain Workshop - use code blueLIGHT to save 40%! * A double-blind test of blue-blocking filters on symptoms of digital eye strain. Work 65.2 (2020) * Does blue light filter improve computer vision syndrome in patients with dry eye. Life Science Journal 11.6 (2014) * The coevolution of blue-light photoreception and circadian rhythms. Journal of Molecular Evolution 57 (2003) * AMBER LENSES TO BLOCK BLUE LIGHT AND IMPROVE SLEEP: A RANDOMIZED TRIAL. Chronobiology International 26.8 (2009) * Effect of evening blue light blocking glasses on subjective and objective sleep in healthy adults: A randomized control trial. Sleep Health. 2021 * Blue blocker glasses impede the capacity of bright light to suppress melatonin production. Journal of pineal research 41.1 (2006) * A Double-blind Test of Blue-blocking Filters on Symptoms of Digital Eye Strain. 1 Jan. 2020 * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Whether you're a new listener or you've been with me for the last 4 years, we've covered a ton of topics together. From hydration and running, to journaling, meditation, and even the experiment where I gave up wearing glasses - we've explored it all! 🤓
But as we all know, change is inevitable, and I’m no exception. That's why in today's episode, I want to be completely honest with you about the self-care and wellness habits I've stuck with and those I've let go of over the past 4 years of experimentation.
Self-care and wellness are broad categories, and what works for me now might not have worked in the past or might not work for me in the future. So, get your headphones and settle in because I'm going to spill the tea on what I've kept and what I've discarded along the way.
You’ll learn:
- The self-care and wellness habits I’ve stuck with after 4 years of experimentation
- What I’ve let go of and why
- And a big announcement about the future of the Body Nerd Show (I’m not going anywhere!)
All the links: * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Let's talk about something we've all experienced: Hiccups. They can strike at any age, and for most of us, they're just an annoying inconvenience.
But have you ever wondered what actually causes hiccups? Or if the old tricks of holding your breath or drinking water actually work?
In this week’s episode, we’re diving deep into the weird science of hiccups.
Did you know that premature infants can spend up to 2.5% of their time hiccupping, and that the world record for hiccups is 68 years? 😱
As a total body nerd, I'm 100% fascinated by the physiology of hiccups. And by the end of this episode, you will be too.
You’ll learn:
- The anatomy of the hiccup
- Common causes
- And the best way to get rid of them
All the links: * Hiccups: a common problem with some unusual causes and cures. Br J Gen Pract. 2016.) * An experimental study of hiccup. Brain. 1970 * A phylogenetic hypothesis for the origin of hiccough. Bioessays. 2003 Feb * The Curious Case of Charles Osborne, Who Hiccupped for 68 Years Straight * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Sweating is an absolute superstar when it comes to keeping our bodies healthy and happy. Not only does it regulate our body temperature, but it also protects the skin against infections and helps clear out environmental toxins and cellular waste.
I’m 100% pro-sweating. So much so that I have a sauna bag that I use a few times a week, that heats up to a toasty 160˚F!
But let's face it, sweating gets a bad rap. You might feel embarrassed or self-conscious about how much you sweat when in reality, it's a completely normal bodily function with amazing benefits. By understanding the science behind sweating, we can embrace and appreciate it even more.
Whether you're someone who's worried about sweating too much or you're simply interested in learning more about how your body works, this episode is for you!
You’ll learn:
- Why we sweat
- How it boosts immunity and helps clear the body of toxins
- And why you should embrace your body’s ability to regulate temperature
All the links: * Human Elimination of Organochlorine Pesticides: Blood, Urine, and Sweat Study. Biomed Res Int. 2016 * Physiology of sweat gland function: The roles of sweating and sweat composition in human health. Temperature (Austin). 2019 * The in Vitro Immune-Modulating Properties of a Sweat Gland-Derived Antimicrobial Peptide Dermcidin. Shock. 2016. * Higher Dose Sauna Blanket * LMNT Electrolyte supplement * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
As a former soccer player, I know firsthand just how awful shin splints can be. The dull ache at the front of my shin made me feel like I was walking on glass shards. 😭
And don't even get me started on how clueless I was about stretching the front of my shin. Little me had no idea that was even a thing!
So instead, I spent countless hours icing my shins, crossing my fingers, and hoping the pain would magically disappear.
But the truth is, whether you're a seasoned athlete or just someone who likes to stay active, shin splints are a common and incredibly frustrating issue.
So if you're currently dealing with the agony of shin splints or just want to avoid it in the future, you're in the right place!
You’ll learn:
- What causes Medial tibial stress syndrome (aka shin splints)
- Why traditional treatment options like stretching and arch supports don’t really help
- Smarter ways to build strength, flexibility, and mobility for your feet and lower legs to get rid of pain for good
All the links: * Medial tibial stress syndrome: evidence-based prevention. J Athl Train. 2008 * Intrinsic factors associated with exercise-related leg pain in collegiate cross-country runners. Clin J Sport Med. 2006 * Tibial stress reaction in runners. Correlation of clinical symptoms and scintigraphy with a new magnetic resonance imaging grading system. Am J Sports Med. 1995 * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Are you tired of dealing with the pain, stiffness, and limited range of motion that come with frozen shoulder, also known as adhesive capsulitis? A painful shoulder makes it super difficult to do everyday tasks like getting dressed (like hooking a bra 😭) or reaching for something on a high shelf.
Now, here's the thing…frozen shoulder involves more than just inflammation. Fibrotic changes can occur, which is why using ice alone may not be your best bet to alleviate symptoms.
And recent research out of Duke University has shed some light on a possible link between menopause and the incidence of frozen shoulder.
So grab a cup of tea, get cozy, and let's nerd out on all things frozen shoulder. Your shoulders will thank you!
You’ll learn:
- The anatomy of frozen shoulder, including common causes and treatments
- Why waiting it out isn’t the best approach
- And the possible connection between estrogen levels and the incidence of adhesive capsulitis
All the links: * The impact of the COVID-19 pandemic on frozen shoulder incidence rates and severity. Journal of Shoulder and Elbow Surgery. 2022. * Jocelyn Wittstein Study Connects Estrogen and Frozen Shoulder in Menopausal Women * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Are you tired of feeling like your feet are trapped in a pair of foot coffins all day? Crocs, flip flops, Danskins, Converse - everyone seems to have an opinion on what the best type of shoe is for people with foot pain.
Instead of just recommending a bunch of brands that may or may not work for you, I want to empower you with the knowledge to choose the best type of shoe for yourself.
Because the minimal and barefoot style shoe world has come a long way from the five-finger Vibrams. Believe it or not, you can now be stylish while also improving your walking pattern, improving balance, and dynamic stability.
In this episode, you’ll learn:
- How traditional shoes restrict normal foot and ankle mobility
- How to shop for minimalist shoes (and what to look for)
- The best way to break in new shoes without getting hurt
All the links: * Modifications in lower leg muscle activation when walking barefoot or in minimalist shoes across different age-groups, Gait & Posture. 2018 * Walking barefoot vs. with minimalist footwear – influence on gait in younger and older adults. BMC Geriatr 20, 88 (2020) * Barefoot Shoes and Style - Anya’s Reviews * Flux Footwear | use code BODYNERD10 to save - www.aewellness.com/flux/ * Earth Runner sandals * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
I love nothing more than being (overly) prepared. But when it comes to surgery, you might only have a few procedures over your entire life.
Regardless of your surgical experience, your doctor (hopefully) has way more - which can sometimes put you at a disadvantage when you’re not sure what to even ask.
Many of the clients I work with have had surgery - whether they are building up strength to prepare or are looking to rebuild strength post-surgery. So when one of the Mavens shared her experience with surgery and how overwhelmed being “underprepared” felt, I knew an episode was in order.
If you’re thinking about surgery or taking care of someone who will - today’s episode is for you!
You’ll learn:
- How to prepare for your next surgery, from questions to ask your doctor to supplies to have at home
- Post-surgery recovery tips
- And how to make the most out of PT once you’re healed
All the links: * Enhanced Recovery after Surgery Information * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Are you dealing with wrist pain? If so, you're not alone as almost 25% of US adults have experienced it at some time.
And while it’s common in people with physically demanding jobs, it can affect anyone.
On this week’s episode, we’re talking about all things wrist pain, including different injuries and conditions like carpal tunnel syndrome, ganglion cysts, and Kienbock disease and the treatments to help.
We’ll also (sadly) talk about how our smartphone addiction might be contributing to wrist pain. I know I’m 100% in the fully addicted camp, so this was not welcome news 😭
So if you’re curious about what’s causing your hand or wrist pain, and what types of exercises you can do to reduce it? Then today’s episode is for you!
You’ll learn:
- Common causes of hand and wrist pain
- The difference between carpal tunnel syndrome, ganglion cysts, and Kienbock disease
- The best mobilizations and activations to help reduce wrist pain
All the links: * Wrist pain: a systematic review of prevalence and risk factors– what is the role of occupation and activity? (Biomedical Central, 2019) * The association between smartphone addiction and thumb/wrist pain (Medicine, 2020) * Forearm Stretches for Elbow Pain (AE Wellness YouTube) * Wrist and Elbow Pain Relief w/ Self Massage (AE Wellness YouTube) * Improve Grip Strength with Hanging (AE Wellness YouTube) * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
In 200 episodes of the Body Nerd Show, I’ve learned a lot. I’ve changed my opinion on things (like bunions), learned which muscles contribute to the recurrence of pain (especially in the low back), and incorporated things I thought were scams into my regular routine after reading the science.
So in today’s episode, I’m sharing the top 5 things I’ve learned in the last 200 shows.
So if you’re ready to learn new things, have your mind changed about old things, and have some hope for a life without pain, this episode is for you.
And thank you for being here, for listening to the podcast, for every time you shared it, and for taking the time to leave a review. I know it seems like a small gesture that doesn’t mean a lot, but all of it counts and I truly couldn’t do it without your support.
THANK YOU!
You’ll learn:
- My top 5 facts from 200 episodes of the podcast
- Including why low back pain is usually not a one-time occurrence
- Why you don’t need to lose weight to get out of pain
- And everything I’ve learned about how to get rid of plantar fasciitis for good
All the links: * EP 186 SI Joint + Low Back Pain * EP 177 All About Bunions * EP 143 Does losing weight help with pain? * EP 024 Can You Sweat Out Toxins? * EP 135 Plantar Fasciitis Fixes * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Have you ever felt tightness or pain at the front of your hip? Hip flexor tension and pain are super common among people who spend time sitting (myself included).
Beyond tension, hip flexor issues can also lead to low back pain or numbness along the top of the thigh.
I know I’m not alone when it comes to tension in the hip flexors, so in celebration of the 200th (!!!) episode of the Body Nerd Show, I’m sharing my best tips to get you out of the hip flexor stretch/pain cycle so you can move better and feel better.
And not a single lunge stretch will be required 😉
You’ll learn:
- Why your hip flexors are so tight
- Basic hip flexor anatomy
- Common causes of hip and low back tension and pain
- And the best exercises for happy, healthy hip flexors
All the links: * Meralagia paresthetica (Johns Hopkins) * MERALGIA PARESTHETICA: A REVIEW OF THE LITERATURE (PubMed) * Incidence rates and determinants in meralgia paresthetica in general practice (Journal of Neurology 2004) * Effect of foam rolling and static stretching on passive hip-flexion range of motion (Journal of sport rehabilitation, 2014) * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * Hip Flexor + Quad Relief [AE Wellness YouTube] * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Long COVID is a serious issue. And in July 2021, it was added as a recognized condition that could result in a disability under the Americans with Disabilities Act.
But what is Long COVID? And why are only some people affected by it?
Emerging research has found a relationship between Phrenic and Vagus nerve changes and chronic COVID symptoms, which may be one of the causes of lingering symptoms like fatigue, shortness of breath, difficulty concentrating, and digestive issues.
So what's actually happening in the body when things don't feel "right" after the initial infection?
You’ll learn:
- The anatomy of Long COVID
- How it can impact your nervous system
- And how long-haul COVID can affect your diaphragm and breathing for months after the initial infection
All the links: * Nervous system consequences of COVID-19 (Science, 2022) * Long COVID Symptoms Linked to Effects on Vagus Nerve (WebMD News) * Phrenic Nerve Injury * Diaphragmatic myoclonus due to SARS-CoV-2 infection (Neurological Sciences, 2020) * Respiratory Distress in SARS-CoV-2 without Lung Damage: Phrenic Paralysis Should Be Considered in COVID-19 Infection (European Journal of Case Reports in Internal Medicine , 2020) * A pilot randomized controlled trial of supervised, at-home, self-administered transcutaneous auricular vagus nerve stimulation (taVNS) to manage long COVID symptoms (Bioelectronic Medicine, 2022) * Pilot study suggests long COVID could be linked to the effects of SARS-CoV-2 on the vagus nerve * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
A few months ago there was a video circulating on social media of a “groundbreaking” new find that can boost metabolism just by doing something called the soleus push-up.
You know I was intrigued.
And the study was promising - research participants did show an improvement in local metabolism even for unfit volunteers.
But if something sounds too good to be true, chances are it probably is.
So are seated calf raises the key to improving blood glucose and improving metabolism? Could it be that simple?
I think you already know my answer 😉
In this episode, you’ll learn:
- The soleus push-up - is it really the magical cure to boosting metabolism?
- Why this newly published study is taking the internet by storm
- And if doing a seated calf raise at your desk for hours a day is actually worth it
All the links: * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
When it comes to joint pain, whether it’s chronic or from a new sprain - the first tool I grab is always my mobility floss.
But when I first learned of mobility flossing (aka voodoo bands), I gave it the side eye and dropped it in my basket of tools, thinking I probably wouldn’t use it much.
And then I sprained my ankle - a full-out bruised all along the bottom and not able to walk right sprain.
It was the daily use of the mobility floss (not ice!) that got me back to walking relatively pain-free in just a few days.
So grab yourself some Mobility Floss and enjoy today’s episode!
You’ll learn:
- How to use mobility floss and why flossing isn’t just for your teeth
- What compression tissue flossing is and how it can reduce pain and improve mobility
- And how to incorporate muscle flossing into your mobility routine
All the links: * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * Benefits of Resistance Training with Blood Flow Restriction in Knee Osteoarthritis (Medicine & Science in Sports & Exercise, 2019) * Effects of blood flow restriction (BFR) with resistance exercise on musculoskeletal health in older adults: a narrative review (European Review of Aging and Physical Activity, 2022) * Changes of Ankle Dorsiflexion Using Compression Tissue Flossing: A Systematic Review and Meta-Analysis (Journal of Sport Rehabilitation, 2020) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Is it better to sit or stand for work? Maybe you have a sit/stand combo desk that allows you to do both. Or maybe you’ve been looking at getting a treadmill so you can spend your workday moving.
If you’ve heard the phrase “sitting is the new smoking” and now you’re wondering how to keep working without having a negative impact on your physiology and mobility…
I’m here to tell you all is not lost. You don’t have to invest in a super expensive treadmill desk or just give up all hope and continue to sit.
There is a middle ground 🙈
So if you’ve been wondering what the difference is between sitting and standing and if you really need that fancy treadmill desk, then today’s episode is for you!
You’ll learn:
- The physiological differences between sitting and standing
- If you really need a fancy treadmill desk
- And how breaking up your sitting can have a positive impact on your metabolic health
All the links: * Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ * Adding movement and recovery to your day (AE Wellness YouTube) * Sedentary behaviour and health in adults: an overview of systematic reviews (Applied Physiology, Nutrition, and Metabolism, 2020) * The effects of standing desks within the school classroom: A systematic review * Classroom Standing Desks and Sedentary Behavior: A Systematic Review (American Academy of Pediatrics, 2016) * Does a Classroom Standing Desk Intervention Modify Standing and Sitting Behaviour and Musculoskeletal Symptoms during School Time and Physical Activity during Waking Time? (International Journal of Public Health, 2018) * CDC Maps America’s High Levels of Inactivity * Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks (Korean Journal of Family Medicine, 2020) * Physiological and health implications of a sedentary lifestyle. (Applied physiology, nutrition, and metabolism, 2010) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Headaches suck. And while my tension headaches were resolved through structural and movement work, that’s not always the case.
Because sometimes, headaches aren’t structural - they’re hormonal.
I’m joined today by Functional Medicine Practitioner and Doctor of Pharmacy, Dr. Meg Mill, who shares all the ways in which hormones can impact gut health, headaches, and more.
Her online practice is focused on helping people end headaches and migraines, balance hormones, heal the gut, reduce inflammation, increase energy, reduce anxiety and restore their immune systems.
So whether or not you suffer from headaches, if you’re interested in optimizing your health, then today’s episode is for you.
You’ll learn:
- Why headaches may not always be caused by tension
- The role hormones play in headaches
- How the E.A.T method can help bring happiness beyond headaches
All the links: * Dr. Meg Mill’s website: www.megmill.com * HelpMyHeadaches.com * @DrMegMill on Instagram * Environmental Working Group - EWG Verified products * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
I used to think electrolytes were only needed if you were doing a super hard workout, but since i’ve been supplementing with them, I’ve been feeling great.
Which has me wonder - do you need electrolytes or can you get rehydrated from water alone?
Because you can get hydration in a million different forms - gels, pre-mixed drinks, sparkling beverages, powders and more. And it’s totally overwhelming.
So today, we’re talking about all things electrolytes because dehydration is about more than just drinking water.
You’ll learn:
- The function of electrolytes in the human body
- Different types of electrolyte imbalance
- And how to know if you need more electrolytes
All the links: * The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein (Nutrients, 2021) * Hydration and cooling in elite athletes: relationship with performance, body mass loss and body temperatures during the Doha 2019 IAAF World Athletics Championships (British Journal of Sports Medicine, 2021) * Effects of electrolytes on endurance of middle-school girls: a prospective study (Journal of Public Health and Emergency, 2018) * Electrolyte imbalances in patients with severe coronavirus disease 2019 (COVID-19) (Sage Journals, 2020) * Diagnosis and management of postural orthostatic tachycardia syndrome: A brief review (Journal of Geriatric Cardiology, 2012) * Electrolyte Imbalance - Cleveland Clinic * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Raise your hand if you’re stressed 🙌
Honestly, even if you don’t feel super stressed, your physiology still does.
Spending time inside, under artificial lights, staring at screens, only to go outside and get into your car and drive around is incredibly stressful for your nervous system, whether or not you feel it.
The good news is that there’s only one nerve that’s responsible for relaxation - your Vagus Nerve.
And while you might have heard that meditation and cold showers are great for relaxation, today’s episode will give you the why behind how they work.
Working with your vagus nerve is like improving cardiovascular health through strength training - “healthy” means it’s easier for your body to come back to baseline.
Join me for today’s episode and learn:
- All about the most important nerve for relaxation: the Vagus Nerve
- How long COVID, chronic stress and other health issues are related to vagus nerve function
- How to improve vagal nerve tone for deep relaxation
All the links: * 2023 Movement Mavens Retreat | May 17-21, www.aewellness.com/retreat/ * Trauma-Sensitive Mindfulness: Practices for Safe and Transformative Healing by David A. Treleaven * A Systematic Review of Associations Between Interoception, Vagal Tone, and Emotional Regulation: Potential Applications for Mental Health, Wellbeing, Psychological Flexibility, and Chronic Conditions (Frontiers in Psychology, 2020) * The Longitudinal Association of Reduced Vagal Tone with Burnout (Journal of Behavioral Medicine, 2019) * Reduced vagal tone in women with endometriosis and auricular vagus nerve stimulation as a potential therapeutic approach (Scientific Reports, 2021) * Pilot study suggests long COVID could be linked to the effects of SARS-CoV-2 on the vagus nerve * How to Mobilize Your Diaphragm for Better Breathing and Core Control (AE Wellness YouTube) * 10 Minute Meditation - How to Meditate with Mindfulness and Breathing (AE Wellness YouTube) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Things don’t always feel the same after an injury.
Let’s say you sprain your ankle, and after a few months you notice your back starts hurting. They couldn’t be connected… right?
Your body is super smart and efficient. Andd it will do everything it can to get you from point A to Z with the least amount of energy possible.
Even if that means creating wonky movement patterns that cause issues (aka compensation patterns).
Today, I’m joined (again) by body nerd Holly Middleton, a former competitive dancer turned movement coach and physiotherapy assistant with a PhD in biology.
Whether or not you’re currently dealing with an injury, this episode is fascinating (and absolutely nerdy). Can’t wait to hear what you think!
You’ll learn:
- What happens to tissues after an injury
- What compensation patterns are and why they can be so tricky to deal with
- How to help your brain and body reintegrate after an injury to restore pain-free movement
All the links: * Holly’s website: www.flowmovement.ca * Holly on IG @flowmovementtherapy * Find an Anatomy in Motion Practitioner near you - https://findingcentre.co.uk/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
If you’re a runner or have foot pain, you may have been told that you over (or under) pronate. And you may have also been sold a highly engineered shoe or arch support to help.
And while for some this may resolve the pain, for others, it’s just a bandaid.
But what exactly do pronation and supination of the foot and ankle even mean? Is it a bad thing? Or totally normal part of movement that we need?
Hint: it’s the latter
In today’s episode, we’re putting on our Body Detective caps to learn more about pronation and supination, why it’s not necessarily a bad thing, and how building foot and lower leg strength will be a more effective (and cheaper) alternative to fancy sneakers.
Plus, I’m also sharing the connection between low back pain, pronation and walking - which you’ll be pleased to know, is an easier fix than you might think!
So whether you have foot pain (or not), flat feet, high arches, or anything in between - today’s episode is for you.
You’ll learn:
- What pronation and supination of the foot actually means
- If you need special shoes or arch supports to change it
- The connection between pronation, walking, and back pain
- And the best exercises to help you move better and feel better
All the links: * Supination vs Pronation of the Foot * Smart Footwear Insole for Recognition of Foot Pronation and Supination Using Neural Networks (Applied Sciences, 2019) * Understanding the foot’s functional anatomy in physiological and pathological conditions: the calcaneopedal unit concept (BioMed Research International, 2021) * Foot Posture Index Reference Values among Young Adults in Saudi Arabia and Their Association with Anthropometric Determinants, Balance, Functional Mobility, and Hypermobility (Biomed Res Int. 2021) * Effect of a corrective exercise program on gait kinetics and muscle activities in older adults with both low back pain and pronated feet: A double-blind, randomized controlled trial (Gait & Posture, Volume 76, 2020) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Not all jaw pain is TMJ - but there can be lots of issues here from muscular tension and pain to arthritic changes in the joint.
The more you can understand HOW the temporomandibular joint actually functions, the better decisions you can make about what the next best step is for you.
So whether you suffer from tension headaches, jaw pain, neck pain, or are just curious - today’s episode is for you.
You’ll learn:
- All about TMJ (aka temporomandibular joint)
- Why headaches and TMJ issues go hand in hand
- The best massage and self-care techniques to address jaw pain
All the links: * Jaw Pain Self-Care Guide * Easy massage for jaw pain (no equipment!) (AE Wellness YouTube) * Jaw and TMJ Relief with Yoga Tune Up Therapy Balls (AE Wellness YouTube) * Neck Massage with Yoga Tune Up Therapy Balls (AE Wellness YouTube) * Massage Therapy in Myofascial TMD Pain Management (Advances in Clinical and Experimental Medicine, Wroclaw Medical University Press, Poland, 2012) * Nonpharmacological therapies for temporomandibular disorders: a review (Medical Data Mining, 2020) * Epidemiological analysis on 2375 patients with TMJ disorders: basic statistical aspects (Annali de Stromatologica [Rome]) 2013 * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Have you ever laid down on a massage tool and felt your entire body tense up and completely forget how to breathe?
Massage has more to do with relaxing your nervous system than it does with breaking up your fascia. Which means the tool you use, absolutely matters.
There are all sorts of massage tools from knobby foam rollers, to balls with spikes, soft air-filled balls, and everything in between. But the most popular (and least expensive) is probably the lacrosse ball.
Lacrosse balls are too hard for self-massage.
And in today’s episode, I’m sharing the WHY (and the science to back it up).
So if you’re still rolling on lacrosse balls or you hate massage in general because it always hurts - then today’s episode is for you!
You’ll learn:
- Why the hardness of your massage tools matters
- How self-massage affects the body and nervous system
- And why you should just use lacrosse balls to play lacrosse
All the links: * Shop Therapy Balls [AE Wellness] * Rad Centre Therapy Ball from RAD Roller * Chest and Pec Stretch/Massage with Therapy Balls (AE Wellness YouTube) * How to Mobilize Your Diaphragm for Better Breathing and Core Control (AE Wellness YouTube) * Hamstring Massage with Therapy Balls (AE Wellness YouTube) * Standardized massage interventions as protocols for the induction of psychophysiological relaxation in the laboratory: a block randomized, controlled trial (Nature, 2020) * The Effects of Heat and Massage Application on Autonomic Nervous System Yonsei Medical Journal (Korea) * A soft massage tool is advantageous for compressing deep soft tissue with low muscle tension: Therapeutic evidence for self-myofascial release (Complementary Therapies in Medicine, 2019) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Did you know that your inner thigh muscles (called adductors) are also involved in hip flexion, extension, and even flexing your knee?
More often than not, they get lumped into an “inner thigh” category, but the anatomy of these muscles is even more interesting when you understand how it’s all connected - especially if you’ve been struggling with hip pain or tight inner thighs.
If you’re on the journey to pain-free and you haven’t started working on your inner thighs - then today’s episode is for you!
You’ll learn:
- Why your inner thighs are so tight
- The anatomy of the adductor muscles
- How inner thigh tension might be contributing to your hip pain
- And the best exercises to help
All the links: * Adductor Stretch and Massage [AE Wellness YouTube] * Adductor Strain (National Library of Medicine) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Plantar fasciitis, neuromas, heel spurs, Achilles tendinitis - there are a lot of different ways to have foot pain.
And while addressing issues in those areas specifically is important, one joint you probably aren’t addressing is your big toe.
Flexibility in your big toe is non-negotiable for walking. But the human body is super efficient and will work around it if it’s lacking, leaving you with stiff and grouchy feet.
So if you struggle with pain in your feet, knees, ankles, or hips - today’s episode is for you!
You’ll learn:
- The basics of foot anatomy
- Common causes of big toe pain
- How strength and mobility in your big toe can affect your gait
All the links: * Foot Pain Fix - 6 day of my favorite exercises * Strengthen your Big Toe for Foot and Ankle Stability (AE Wellness YouTube) * Foot and Ankle Stretch for Top of Foot Pain (AE Wellness YouTube) * Help for High Heel Hell + Foot Pain Relief (AE Wellness YouTube) * Pain in the…Big toe * Gait (Physiopedia) * The Real Function of the Big Toe (Breaking Muscle) * Multi-Segmental Motion in Foot during Counter-Movement Jump with Toe Manipulation * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Plantar fasciitis, neuromas, heel spurs, Achilles tendinitis - there are a lot of different ways to have foot pain.
And while addressing issues in those areas specifically is important, one joint you probably aren’t addressing is your big toe.
Flexibility in your big toe is non-negotiable for walking. But the human body is super efficient and will work around it if it’s lacking, leaving you with stiff and grouchy feet.
So if you struggle with pain in your feet, knees, ankles, or hips - today’s episode is for you!
You’ll learn:
- The basics of foot anatomy
- Common causes of big toe pain
- How strength and mobility in your big toe can affect your gait
All the links: * Foot Pain Fix - 6 day of my favorite exercises * Strengthen your Big Toe for Foot and Ankle Stability (AE Wellness YouTube) * Foot and Ankle Stretch for Top of Foot Pain (AE Wellness YouTube) * Help for High Heel Hell + Foot Pain Relief (AE Wellness YouTube) * Pain in the…Big toe * Gait (Physiopedia) * The Real Function of the Big Toe (Breaking Muscle) * Multi-Segmental Motion in Foot during Counter-Movement Jump with Toe Manipulation * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Have you ever tweaked your low back? First of all, it sucks.
But coming back from a low back injury without worrying about doing it again is a very steep, uphill battle.
Is it just muscles? Is it degeneration? Is it arthritis? IS IT SI JOINT PAIN? 😱
It can all be very overwhelming. But you know I’m all about helping you better understand what's going on so you can make the best next step for yourself
So today, we’re diving into all things SI joint. Yep, the sacroiliac joint.
So buckle up, grab a heating pad (or your therapy balls), and let’s dive in.
In this episode you’ll learn:
- The anatomy of the sacroiliac joint
- Why low back pain may actually be coming from your pelvis
- And the role hypermobility plays in SI joint pain
All the links: * How to Find Neutral Spine (AEWellness YouTube) * Follow the Leader Exercise for Core and Spine (AEWellness YouTube) * Hip Flexor and Quad Therapy Ball Stretch (AEWellness YouTube) * Hamstring Massage with Therapy Balls (AEWellness YouTube) * Anatomy, Abdomen and Pelvis, Sacroiliac Joint (National Library of Medicine) * Sacroiliac Joint Pain: A Comprehensive Review of Anatomy, Diagnosis, and Treatment (Anesthesia & Analgesia, 2005) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Should you keep running when you’re injured? And what should you do for that sore Achilles when you're done?
RICE (rest, ice, compression, elevation) is considered the gold standard when it comes to addressing pain, but the latest research has found that a little inflammation might not be a bad thing when it comes to healing.
I’m joined on the show today by physical therapist and host of the Run Smarter Podcast, Brodie Sharpe. And he’s bringing the latest research and knowledge all about running (and working out while injured) so you can get back to the activities you love.
Whether or not you’re a runner, when you’re an active person, injuries happen - and today’s episode is filled with practical tips you can put to immediately.
You’ll learn:
- Why it might be ok to run or workout when you’re injured
- Why rest, ice, and anti-inflammatories are not the best first step for an injury (and what you should do instead)
- And how to get back into running and workouts without making it worse
All the links: * Run Smarter: Evidence-based Guidance and Expert Opinions to Help You Survive & Thrive as a Runner by Brodie Sharpe [book] * Run Smarter Podcast * Run Smarter Online, Brodie’s website * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
Have you ever woken up with a stiff neck and wondered if there was some magic grail of pillows that would prevent it?
You spend 1/3 of your life asleep - but do you actually need a bunch of fancy (and probably overpriced) pillows to keep you out of pain while you sleep?
I hate to break it to you, but how you feel in the morning has less to do with your sleep position and everything to do with how you’re moving throughout the day.
But there are some things you can do to improve your sleep posture so you can wake up feeling refreshed.
This week on the Body Nerd Show, you’ll learn:
- The importance of sleep position
- The relationship between pain and sleep quality
- Why waking up feeling achy has more to do with how you’re moving (or not moving) during the day
- And how to get your best night of pain-free sleep ever
All the links: * The Relation of Trouble Sleeping, Depressed Mood, Pain, and Fatigue in Patients with Cancer (Journal of Clinical Sleep Medicine, 2009) * Sleep Disturbance in Patients With Chronic Low Back Pain * Comparison of self-reported pain intensity, sleeping difficulty, and treatment outcomes of patients with myofascial temporomandibular disorders by age group: a prospective outcome study * Movement is not exercise and how I weave recovery into my day (AE Wellness YouTube) * 10 Minute Meditation - How to Meditate with Mindfulness and Breathing (AE Wellness YouTube) * Best Upper Back Mobility and Upper Back Stiffness Exercise (AE Wellness YouTube) * Calm App for meditation and sleep stories * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
When was the last time you thought specifically about your grip strength? You know, the strength of your hands?
You use grip strength to pick up your phone, feed yourself, open jars and doors, and every interaction you have with your hands in your environment.
But what should you do to build grip strength (beyond the spring-loaded squeeze contraption or rubber bands)?
Not only is grip strength used as a predictor for overall health, especially in older folks, but if you lack adequate grip strength, it can contribute to weakness (or pain) in other areas like your shoulders, core, or neck.
So if you’ve been trying to build upper body strength or have been struggling with shoulder pain that isn’t responding to anything else, then this episode is for you.
In this episode you’ll learn:
- All things grip strength
- How your neck and shoulder pain is related
- and why improving grip strength will help strengthen your shoulders (and the rest of your body)
All the links: * Improve Grip Strength with Hanging (AEWellness YouTube) * Forearm and Wrist Fix with Therapy Ball Massage (AEWellness YouTube) * Forearm stretches for elbow pain (AEWellness YouTube) * Hand grip strength: Outcome predictor and marker of nutritional status (Clinical Nutrition) * Quantification of the effects of instruction type, verbal encouragement, and visual feedback on static and peak handgrip strength (International Journal of Industrial Ergonomics, 2004) * How Forearm Position Affects Grip Strength (American Journal of Occupational Therapy, 1996) * Effect of shoulder stability exercises on hand grip strength in patients with shoulder impingement syndrome (Somatosensory & Motor Research, 2019) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co
How is it that you can get golfer’s elbow or tennis elbow, even if you’ve never golfed or picked up a racket?
Elbow pain affects almost 3 million Americans, so chances are you know someone who experiences elbow pain or are someone who suffers with it yourself.
Common treatment strategies like steroids, bracing, or nerve stimulation may passively address pain, but don’t fix the underlying movement issue that contributed to the injury in the first place.
And, like with most things, having a better understanding of the anatomy of what’s actually going on will help you decide the next best step for you.
So if you have forearm or elbow pain, or have noticed that your grip strength isn’t what it used to be, then today’s episode is for you.
You’ll learn:
- Why you don’t have to play any sports to have tennis or golfer’s elbow
- The role repetitive movement plays
- And how massage and building forearm strength can help get rid of pain
All the links: * Forearm fix video (AE Wellness YouTube) * Improve Grip Strength with Hanging (AE Wellness YouTube) * Forearm stretches for elbow pain (AE Wellness YouTube) * Therapeutic Effects of Manual Therapy on Lateral Epicondylitis: A Randomised Controlled Trial * A Comparison Study of the Effects of Massage Therapy with and without Ultrasonic Therapy in Medial Epicondylitis (Indian Journal of Physiotherapy and Occupational Therapy, 2011) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co
If you’re not following @DocLyss on Instagram -you’re missing out. Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology and is a certified sports nutritionist and Crossfit Level 1 Trainer.
Her research is focused on exercise and metabolism and how fitness status, sex, and menstrual cycle/oral contraceptive use impact this.
Now, you may remember that back in episode 111, I talked about the impact your hormones have on your workouts.
And then I came across Alyssa, who put it all into perspective with her research and actually helped simplify things. I’m still learning - and this episode is about bringing the latest science directly to you so you can all make the best choices for yourself.
Bottom line - weight training optimizes your physiology and we should all strive to be doing it a few times a week.
What that weight training looks like doesn’t matter as much as just picking up heavy stuff in good form and putting it back down.
I’m really excited to have Alyssa join me on the podcast today and I hope you enjoy nerding out with her as much as I did!
You’ll learn:
- How training impacts the menstrual cycle (including pre, peri and post-menopausal)
- Why you don’t need to worry about syncing your workouts to your cycle
- And why focusing on nutrition and sleep are a better bet for improving performance
All the links: * Doc Lyss Fitness website * @doclyssfitness on Instagram * Messy Middle Podcast * Doc Lyss Macro Calculator * Made app for measuring lean mass * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co
Have you ever hurt your back doing something super basic…like sneezing? I’ve seen a few memes about how when we were in our 20s we could get away with anything but now if you sneeze you throw out your back. 🙈
And while back pain may seem like something you have to wait out from the couch, there’s a lot you can do to strengthen your back - none of which is crunches.
Core strength is more than being able to do a bunch of sit-ups - it’s the ability to support and stabilize your entire spine, regardless of the movement.
So if you’ve ever thrown out your back doing something super simple and want to learn how to get rid of back pain, today’s episode is for you.
You’ll learn:
- Why throwing your back out when you sneeze has more to do with movement than age
- Why core strength should be more than just crunches
- And how to build strength that stabilizes your back in every direction
All the links: * Build Core Strength [AE Wellness YouTube] * Are deadlifts bad for your back? (and other fitness myths) with Dr. Sarah Court [AE Wellness YouTube] * Spinal Loading Patterns From Biomechanical Modeling Explain the High Incidence of Vertebral Fractures in the Thoracolumbar Region * A diagnostic study in patients with sciatica establishing the importance of localization of worsening of pain during coughing, sneezing and straining to assess nerve root compression on MRI * Radiculopathy * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co
Have you ever experienced heel pain? Achilles tendonitis is fairly common - with almost 200,000 annual cases in the US. And while it commonly affects runners, if you have feet - you can have pain here.
And because of the Achilles’ direct connection to your plantar fascia, tendonitis and plantar fasciitis go hand in hand. (or is it foot in foot? 🤔)
So if you’re currently struggling with heel pain, have had it in the past, or just want to know what you can do right now to prevent it, today’s episode has you covered.
You’ll learn:
- Anatomy of the Achilles tendon (aka the calcaneal tendon)
- The relationship of the Achilles to the plantar fascia
- And how to keep your feet, Achilles, and calves strong, flexible and pain-free.
All the links: * Help for Achilles pain and tendinitis (@aewellness TikTok Video) * A Narrative Review of the Classification and Use of Diagnostic Ultrasound for Conditions of the Achilles Tendon (Diagnostics, 2020) * Chronic Achilles tendon pain treated with eccentric calf-muscle training (Sports Medicine, 2003) * It is NOT the Gastrocnemius, Soleus, or Achilles …. What Could It Be? A Plantaris Muscle Injury (Sports Medicine Reports 2015) * Plantar fascia anatomy and its relationship with Achilles tendon and paratenon (Journal of Anatomy, 2013) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co
Sometimes having pain seems very straightforward - you have a tear/bulge/strain in X so it hurts.
But what about when you have surgery to fix that thing… and you still have pain?
Or if you have pain, but nothing is structurally wrong?
The link between pain and the body isn’t a straight line, so I’m grateful to be joined by physical therapist Dr. Ashley Mak to help us understand the science of pain.
Because if getting out of pain were as simple as stretching your hamstrings, you wouldn’t need either of our services.
Dr. Ashley has been a licensed physical therapist for 10 years and is the founder of ifixyoursciatica.com, a platform for people suffering from low back pain and sciatica.
We share the belief that you can live pain-free without the use of surgery and medications.
So if you have tried all the things, but are still struggling with pain, today’s episode is for you.
You’ll learn:
- Why pain isn’t just structural - and the role of the brain in pain
- How tissue healing happens
- and why you might still have pain, even if there’s nothing “wrong”
All the links: * IFixYourSciatica.com [Ashley’s website] * @ifixyoursciatica on Instagram * The Sciatica Protocol [free 7-day text support] * Explain Pain by by David Butler & Lorimer Moseley * Motor Homonculus Illustration * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co
Did you know up to 1 in 3 Americans have bunions? You might have been told they’re caused by genetics - especially if other people in your family have them. Or maybe you’ve heard its because of high heels (even if you’ve never worn them).
The truth is, there are a lot of reasons why you might have bunions. But the good news, is there are things you can do to decrease foot pain that do not involve surgery.
If you’re hoping to avoid bunions, helping your feet, ankles, and calves move better is one of your best bets. Because I’ll never stop saying it: It’s all connected!
And whether you have bunions or you want to maintain foot health no matter what - today’s episode is for you.
You’ll learn:
- Different types of bunions and their causes
- Why bunions aren’t just genetic
- And how to decrease foot pain without having surgery
All the links: * Foot Pain Fix (free course) * Toe Stretchers * Flux Footwear (use code BODYNERD10 to save 10% off) * Anya’s Reviews (barefoot shoe finder) * Core Topics in Foot & Ankle Surgery (Cambridge University Press) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
So you’ve seen me talk about therapy balls for every part of your body - but have you ever wondered how they work? Then today’s episode is for you!
Therapy balls and soft tissue mobilization is a key component of the mobility workout plans I create for clients for good reason - when it comes to improving flexibility and decreasing pain, they are the best tool for the job.
So whether you’ve got a mobility closet full of therapy balls or you’ve never tried them, if you’re interested in getting out of pain, then today’s episode is for you!
You’ll learn:
- How therapy balls work
- What myofascial release is
- How to incorporate soft tissue mobilization into your routine so you can enjoy life with less pain
All the links: * Neural correlates of a single-session massage treatment. (Brain Imaging and Behavior 6 2012) * Deep tissue massage and nonsteroidal anti-inflammatory drugs for low back pain: a prospective randomized trial. (The Scientific World Journal 2014) * Effects of Massage on Muscular Strength and Proprioception After Exercise-Induced Muscle Damage (Journal of Strength and Conditioning Research, 2015) * Myofascial Tissue and Depression (Cognitive Therapy and Research, 2021) * Clinical massage and modified Proprioceptive Neuromuscular Facilitation stretching in males with latent myofascial trigger points (Physical Therapy in Sport, 2010) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co
If you’ve been struggling with back or hip pain that you can’t quite solve, the pelvic floor could be the culprit. And while we normally talk about the pelvic floor in the context of postpartum, everyone has one.
And anatomically your pelvic floor is facially connected to your lower back, deep hip rotators, and overall core stability - whether you have a uterus or not.
Which is why I’m so happy to be joined (again) by body nerd Holly Middleton to talk bout all things breathing, posture, and the pelvic floor.
Holly is a former competitive dancer turned movement coach and physiotherapy assistant with a PhD in biology. In today’s episode, I share how she helped me figure out why my SI joint was in pain and an easy exercise I was able to do on my own for relief.
So if you’ve been experiencing discomfort or tension in any of those places, today’s episode is for you!
You’ll learn:
- Why Kegels aren’t the only (or best) exercise for all pelvic floor issues
- The relationship between pelvic floor and breathing
- Why pelvic floor dysfunction could be related to your shoulder, neck, hip, or low back pain
All the links: * Holly’s website: www.flowmovement.ca * Holly on IG @flowmovementtherapy * Find an Anatomy in Motion Practitioner near you - https://findingcentre.co.uk/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co
Just because you have an MRI that says something is torn or bulging does not mean you have to have pain.
Seems unbelievable, right?
But what if I told you that there are multiple research studies that have compared low back MRIs of people with and without pain and found no correlation between structural issues and pain?
That you can have NO pain, even if you have a bulging disc. And you can have pain, even if you don’t have a bulging disc.
Because the presence of a structural issue doesn’t mean you’re destined for pain (and vice versa).
If you’re ready to enjoy life without pain, but your MRI wants to say otherwise, today’s episode is for you.
You’ll learn:
- Why pain is more than just what an MRI says
- Why having a structural issue doesn’t necessarily mean you’ll have pain
- The relationship between your brain and pain
All the links: * Do MRI findings correlate with mobility tests? An explorative analysis of the test validity with regard to structure (European Spine Journal 2006) * Central sensitization and altered central pain processing in chronic low back pain: fact or myth? (The Clinical journal of pain 2013) * Do knee abnormalities visualised on MRI explain knee pain in knee osteoarthritis? A systematic review. (Annals of the rheumatic diseases 2011) * Are “Structural Abnormalities” on Magnetic Resonance Imaging a Contraindication to the Successful Conservative Treatment of Chronic Nonspecific Low Back Pain? (Spine, 2006) * Comparison of shoulder rotation range of motion in professional tennis players with and without history of shoulder pain (Manual Therapy 2015) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co
Welcome to summer. You’re hot. You’re sweating. You drink some water. But you wake up the next day with a headache…are you dehydrated?
And is 8 glasses a day really the fix?
In today’s episode, we’re diving into the deep end with all things hydration. Which means I’ll be busting the 8 glasses a day myth and share with you the surprising link between anxiety and hydration status that recent research has suggested.
So instead of just thinking you should probably drink more water - learn the science behind the WHY, including:
- Your brain on water
- Dehydration, hypohydration, and overhydration
- And how much water you should actually drink every day
All the links: * TeaPigs Cold Brew * LMNT Hydration Multiplier Salt Packet * https://health.clevelandclinic.org/cold-water-vs-warm-water/ * Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers * Does dietary fluid intake affect skin hydration in healthy humans? A systematic literature review * Reviewing the current methods of assessing hydration in athletes * Of Mice and Men—The Physiology, Psychology, and Pathology of Overhydration * Acute Dehydration Impairs Endurance Without Modulating Neuromuscular Function * Electrolyte Beverage Intake to Promote Hydration and Maintain Kidney Function in Guatemalan Sugarcane Workers Laboring in Hot Conditions * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co
Do you have a labral tear? They’re one of those scary diagnoses that usually make you think of surgery and a super long healing time.
But actually understanding what a labral tear is… that’s not normally a conversation your ortho has time for.
And when you consider that labral tears appear in more than 50% of asymptomatic shoulders - a better understanding of what’s going on and what you can do to help with the pain is even more important.
So if you have shoulder or hip pain, and you’re curious what your labrum has to do with it, then today’s episode is for you.
You’ll learn:
- What a labrum is
- How labral tears and overall joint wear happens
- And how to build more stable hips and shoulders
All the links: * Bird dog variation * SQUAT * Schwartzberg, Randy et al. “High Prevalence of Superior Labral Tears Diagnosed by MRI in Middle-Aged Patients With Asymptomatic Shoulders.” Orthopaedic journal of sports medicine vol. 4 * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co
Back pain sucks - but not all back pain is sciatica.
I’m joined by physical therapist, Dr. Ashley Mak, who is sharing his best tools for sciatic pain relief and prevention.
As a true body nerd, he believes that you can live pain-free without the use of surgery and medications and teaches others how to make that a reality.
And after overcoming unrelenting back pain and sciatica as a college student, Ashley is now on a mission to share the path to pain-free with as many people as possible.
So whether you suffer from back pain of any type, then today’s episode is for you.
You’ll learn:
- The anatomy of sciatica
- Common causes of sciatic nerve pain
- Easy lifestyle changes to help improve your back pain
All the links: * IFixYourSciatica.com [Ashley’s website] * @ifixyoursciatica on Instagram * The Sciatica Protocol [free 7-day text support] * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co
Being hypermobile usually puts you in one of two camps:
- you are incredibly bendy, excel at yoga and other stretchy things, and hardly ever feel the pull of a stretch everyone else complains about
OR
- your body is super tight (and often painful) in some places because it’s trying to create the stability your joints lack
I was a #1 for the longest time - and in the most amount of pain when I was at my most flexible.
Hypermobility is a complex topic, with lots of evolving terminology, multiple related medical diagnoses, and new published research.
And if you find that stretching isn’t relieving your pain, understanding hypermobility may be the key to moving better and feeling better.
So if you think you might be hypermobile (or work with clients who are), then today’s episode is for you!
You’ll learn:
- What it means to be hypermobile
- Different types of hypermobility on the spectrum
- Why adding strength training is the key to better joint stability (and less pain), especially if you’re living in a bendy body
All the links: * How to Find Neutral Spine [video] * Functional Crawling Patterns * Glute and Hamstring warmup * The Beighton Score as a measure of generalised joint hypermobility (Rheumatology International) * Diagnosis and Management of Hypermobility Spectrum Disorders in Primary Care (Journal of the American Board of Family Medicine) * Muscle strength, muscle power and body composition in college-aged young women and men with Generalized Joint Hypermobility (PLOS ONE) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
When was the last time you massaged your guts? And if you’re thinking that sounds ridiculous - I agree.
The first time I learned about abdominal massage during a yoga training, it seemed absolutely bizarre. But after committing to rolling out my stomach every day for a week, I noticed some changes.
My lower back and overall digestion started feeling better (and my core work felt even more efficient).
So what changed?
Well, it ends up that the fluid in your body (called lymph) also loves a good massage - and abdominal massage is a great way to help it circulate.
And while the lymphatic system is usually only brought up in times of illness or infection - keeping your lymph moving can help you move better and feel better overall.
In today’s episode, you’ll learn:
- The anatomy of the lymphatic system (and why you should care)
- How movement affects lymphatic draining
- And how abdominal massage can be a key part of keeping your lymph moving
All the links: * How to do abdominal Massage [AE Wellness YouTube] * A soft massage tool is advantageous for compressing deep soft tissue with low muscle tension: Therapeutic evidence for self-myofascial release * Comparison of Manual Lymph Drainage Therapy and Connective Tissue Massage in Women With Fibromyalgia: A Randomized Controlled Trial * Mobility Mastery Toolkit - 30 days of mobility workouts for more strength + flexibility * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
When it comes to soreness, is there really a difference between foam rollers, massage guns, and therapy balls? Does the timing (aka pre-workout or after) matter?
Today I’m joined by coach educator and sports science consultant, Jack Martin. Jack is currently a postgraduate student studying for his master's degree in sports and exercise science at the University of Winchester in England.
He’s a genius when it comes to breaking down scientific research jargon into practical (and applicable) information we can actually use.
His best piece of advice? Even though there are some differences in the type of tool you use, length of application, and when you do it, Jack says the most important thing is “to just get started”.
So if you have a stack of mobility tools staring at you (slightly dusty) from the corner, and you’re not sure which one to grab? Then today's episode will help dispel some myths so you can get started.
You’ll learn:
- What causes soreness and research-backed ways to lessen the effects of delayed onset muscle soreness (DOMS)
- The difference between massage guns and foam rollers
- How much you actually need to roll to feel a benefit
All the links: * SportingTheory UK - Jack’s website * Read Jack’s latest publications and more on LinkedIn * Shop Massage Guns www.aewellness.com/massagegun * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
Scar tissue is pretty cool when you think about it. Your body has a built-in mechanism to repair and stitch itself back together after injury (or surgery). But scar tissue isn’t anything like regular tissue. And that difference (and stiffness!) can be related to why you’re feeling so stiff after surgery.
So if you’ve had surgery recently, or it’s been years - and movement still feels like a challenge, especially around your scar?
Then today’s episode is for you!
You’ll learn about:
- The different types of scars and how they form
- Why scar tissue might be the cause of post-surgical sensitivity and pain
- How to keep your scar tissue healthy and mobile
All the links: * A Prospective study for effect of wound or scar tissue massage after thyroidectomy on neck discomfort and voice change (Iraq Medical Journal * Is massage an effective intervention in the management of post-operative scarring? A scoping review. (Journal of Hand Therapy, 2022) * Scar massage for hypertrophic burns and scarring—a systematic review (Burns, 2018) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
Stretching can be very polarizing. Some people love it - and some people hate it. Those of us who have some inherent bendiness often end up in a yoga class while others, who feel as stiff as the Tin Man, avoid stretching classes at all costs.
But why is there such a focus on flexibility? Should it even be a goal? Does it actually have an effect on health and performance?
And the most important question - is stretching the best way to improve flexibility?
In today’s episode, I’m covering all things flexibility - including...
- How to improve your overall flexibility
- What your nervous system has to do with muscle tension
- And why you want to choose strengthening over stretching on your path to becoming flexible (and pain-free)
All the links: * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Functional crawling patterns (AE Wellness YouTube) * Wrist and forearm massage (AE Wellness YouTube) * Hip CARs (AE Wellness YouTube) * A Comparison of the Immediate Effect of Swedish Massage vs Passive Stretching on Range of Motion in Overhead Athletes (Asian Journal of Kinesiology) * Ylinen, Jari, et al. "Effect of long-term neck muscle training on pressure pain threshold: a randomized controlled trial." European Journal of Pain 9.6 (2005): 673-681.APA * Ylinen, Jari J., et al. "Effects of twelve-month strength training subsequent to twelve-month stretching exercise in treatment of chronic neck pain." The Journal of Strength & Conditioning Research 20.2 (2006): 304-308. * Stretching versus strength training in lengthened position in subjects with tight hamstring muscles: A randomized controlled trial (Manual Therapy) * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
Foot pain is about more than just your feet. From flat feet, plantar fasciitis, heel pain, and more - the focus is often right where it hurts. But if you’ve been here for a while you know that where it hurts is not the issue!
On today’s episode, I’m joined by Holly Middleton, a former competitive dancer turned movement coach and physiotherapy assistant with a PhD in biology.
So whether you have foot pain or just want to optimize your health from the ground up, today’s episode is for you.
You’ll learn:
- Why foot pain is more than just your feet
- Why overpronation isn’t as bad as shoe companies want you to think
- How to build a stronger foundation through your feet
All the links: * Holly’s website: www.flowmovement.ca * Holly on IG @flowmovementtherapy * Leguano Barefoot Shoes * Vivobarefoot Shoes and Boots * Find an Anatomy in Motion Practitioner near you - https://findingcentre.co.uk/ * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
Have you ever had a tension headache? The slow-building creep of debilitating tension that freezes your neck in place? With a bonus headache that wraps all the way around your brain? It sucks. 😩 Like most headaches, there is no single cause - but what’s going on in your jaw and neck definitely plays a part. Which also means addressing tension and weakness in the neck and jaw can help.
So if you’re stressed out, tense, and living with those headaches that feel like your skull is being squeezed, today’s episode is for you.
You’ll learn...
- Common causes for tension headaches
- How jaw dysfunction and tension are related to headaches
- Why neck strength is the ticket to getting out of pain
All the links: * Jaw Pain Self-Care Guide - www.aewellness.com/jawpain/ use code BODYNERD164 at checkout to save $10 * Cervical muscle co-activation in isometric contractions is enhanced in chronic tension-type headache patients * Neck/shoulder function in tension-type headache patients and the effect of strength training (Journal of Pain Research (NZ)) * Osteopathic correction in treating patients with tension headache symptom against TMJ dysfunction * Tension-type headaches (Cleveland Clinic) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
When it comes to ongoing neck pain and TMJ dysfunction, you probably haven’t considered your tongue. But did you know your tongue is actually 8 muscles? Some of which connect to all those tight and grouchy places around your head and neck? So when it comes to neck and jaw pain - we have to talk about the tongue.
The inspiration for today’s episode came from a message I received after episode 148 about this individual's experience with a tongue tie (aka ankyloglossia) and better breathing mechanics
But if you have ongoing neck pain, TMJ, issues with breathing, snoring, or swallowing - your tongue might have something to do with it and today’s episode is 100% for you.
On today’s episode, you’ll learn:
- The relationship between your tongue, neck pain and TMJ issues
- Why more adults are getting frenectomies
- What the research has to say about tongue ties, neck pain and snoring
All the links:
- Jaw Pain Self-Care Guide - www.aewellness.com/jawpain/ use code BODYNERD163 at checkout to save $10
- Lingual frenuloplasty with myofunctional therapy: Exploring safety and efficacy in 348 cases (Investigative Otolaryngology)
- Lingual and Maxillary Labial Frenuloplasty with Myofunctional Therapy as a Treatment for Mouth Breathing and Snoring (Case Reports in Otolaryngology)
- Management of ankyloglossia (case report - Journal of Oral Research and Review)
- Is ankyloglossia associated with obstructive sleep apnea?
- Easy massage for jaw pain
- The tongue after whiplash: case report and osteopathic treatment
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
I don’t know about you, but I’m very familiar with how media, fashion, advertising, and the fitness industry makes us feel crappy about our capable, amazing bodies.
Enter cellulite.
And you’d think that for as much money is spent on the treatment of cellulite, there would be more research on it. Yet the literature, including peer-reviewed research, is a little wild to wade through - and there is more information on treatment than there is on the cause.
Cellulite isn’t an issue to be solved - it’s a totally normal tissue layer in your body.
And understanding how fascial health is related to its appearance may help you better understand what’s going on and how to take excellent care of it.
So if you’re concerned about cellulite, today’s episode is for you!
You’ll learn:
- The science of cellulite and what it is
- Latest cellulite research
- And what your fascial health has to do with the appearance of cellulite
All the links:
- Cybil’s Website - csolyn.com
- Cybil is @skinfitnessexpert on IG
- Circadia Professional Firming and Shaping Gel
- The Body Nerd Show Episode 17: What’s Fascia Got to Do With It?
- The Anatomical Basis of Cellulite Dimple Formation: An Ultrasound-Based Examination
- Anatomical study of superficial fascia and localized fat deposits of abdomen (Indian Journal of Plastic Surgery)
- Cellulite isn’t Real. This is How it was Invented. (Refinery 29)
- Scientific American - Is Cellulite Forever? ****
- Treatment for Cellulite (International Journal of Women’s Dermatology)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
Would you take a cold shower... intentionally? Because my guest today says you should, and she’s got the science to back it up! I’m joined by nurse and Wim Hof instructor Christina Casey, who is sharing all the benefits of cold exposure, including why you should be taking cold showers, how the cold can reduce stress and improve immunity, and how to start incorporating it into your regular routine.
As someone who is always cold, I was a little skeptical of intentionally taking cold showers, but after this conversation, I’m seriously considering it.
So if you’ve heard of Wim Hof the Iceman or are just curious about more self-care strategies that can boost your health while reducing anxiety, check out today’s episode!
You’ll learn:
- Why you should be taking cold showers
- The benefits of cold exposure (including less stress and better immunity)
- And how to start incorporating it into your regular routine
All the links:
- Christina on IG @breathbodyandsoul
- Christina’s Website - christinacasey.com
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
What do neck pain, eye strain and post-concussive symptoms have in common? They’re all connected to dysfunction in the tiny muscles at the base of your skull known as the suboccipitals.
I know I talk about how it’s all connected - and that makes no difference if we’re talking about your IT band, ankle, neck pain, or eyeballs.
Computer vision syndrome (aka digital eye strain) has been a recognized health problem for over 20 years and to the surprise of absolutely no one, has been increasing among the general population througout the COVID lockdown.
So while you’re not the only one doom scrolling, getting rid of those daily headaches and regular neck pain may require addressing eye strain (and not just your neck).
So whether you have neck pain in the mornings, at the end of a long day, or all day every day and can’t figure out what’s causing it - today’s episode is for you.
You’ll learn:
- The relationship between eye strain and neck pain
- How addressing neck pain can improve post-concussive symptoms
- And easy changes you can make right now to improve your neck pain
All the links:
- Computer Vision Syndrome (Cedars Sinai)
- Suboccipital release (AE Wellness YouTube)
- Cervico-ocular Reflex Is Increased in People With Nonspecific Neck Pain (Physical Therapy & Rehabilitation Journal)
- Digital eye strain: prevalence, measurement, and amelioration (British Medical Journal: Open Ophalmology)
- Digital eye strain: prevalence and associated factors among information technology professionals, Egypt (Environmental Science and Pollution Research)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
Braces and orthotics are super effective when they’re used properly to limit range of motion at a joint (or joints).
But they're meant to be a short-term solution - not your newest accessory.
So if you’re stuck with a brace and aren’t sure how to build strength safely without it - today’s episode is for you.
You’ll learn:
- When to wear a joint brace (and the right way to use it)
- Common types of braces and the injuries they’re meant to support
- How to build back joint strength after an injury - even if it’s been a while
All the links:
- Knee pain and squatting - AE Wellness YouTube
- Bulletproof feet and ankles on a step (AE Wellness YouTube)
- Recommendations for Prevention of Physical Training Related Injuries (US Army Center for Health Promotion and Preventive Medicine)
- The effect of 12-week custom foot orthotic intervention on muscle size and muscle activity of the intrinsic foot muscle of young adults during gait termination (Clinical Biomechanics)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
When it comes to pain, ice is the go-to pain-reliever. But how does it actually work?
Does it penetrate all the way down to the joint to decrease inflammation? Can tissue injuries heal just from cold exposure?
Today, I’m joined by physical therapist Dr. Sarah Court and we’re talking about all things ice, including when and why you should ice an injury, how it works, and what to do instead of icing old injuries (and why it’s more effective).
So if you’ve ever sprained an ankle, iced your back, or are just a curious body nerd, today’s episode is for you!
In this episode you’ll learn:
- When and why you should ice an injury
- How cryotherapy (ice) works
- And why you don’t need to ice old injuries (and what you can do instead)
All the links:
- Sarah’s Website: https://www.sarahcourtdpt.com/
- Sarah’s IG @sarahcourtdpt
- Spinal Countdown workshop at Yoga House with Sarah
- Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture? (World Journal of Clinical Cases)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
Do you snore at night? You’re not alone! Some 45% of adults snore occasionally and 25% snore regularly.
And while I fall into the occasional camp (I hope 😜), I do sleep next to someone who snores.
So, as any Body Nerd would, I’ve been wondering - what causes snoring and what can you do to help?
Because snoring isn’t always just noise - you might wake up feeling groggy, with a dry mouth, or a sore neck.
So whether you’re the snore-er or sleep next to someone who does, today’s episode is for you.
In this episode you’ll learn:
- Common causes of snoring
- How jaw position and neck position (and pain) are related
- And simple exercises for the tongue and face that will help manage snoring
All the links:
- Easy massage for jaw pain (no equipment needed) (AE Wellness YouTube)
- Jaw Pain Self-Care Guide
- Mouth taping for sleep: A TikTok trend with merit (Dentistry IQ)
- Mouth and Throat Exercises to Help Stop Snoring (Sleep Foundation)
- Smartphone-based delivery of oropharyngeal exercises for treatment of snoring: a randomized controlled trial (Sleep and Breathing)
- Effects of Oropharyngeal Exercises on Snoring (American College of Chest Physicians)
- Clinical Implications of Mandible and Neck Measurements in Non-Obese Asian Snorers (Clinical and Experimental Ororhinolaryngology)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
Piriformis issues can be a real pain in the butt. 🙄 If you’ve never had hip pain or sciatica, you might not be familiar with this small, pear-shaped muscle deep within the hip.
But if you’ve experienced pain here - you know exactly what I’m talking about.
Sciatica is not the only reason for pain in the low back, hips, or legs - so understanding the role this deep hip rotator plays can help you get relief, no matter the cause.
If you currently have hip pain or sciatica - this episode is for you!
You’ll learn:
- All about the piriformis
- How piriformis syndrome relates to sciatica
- And the best movements to help with pain in your hips
All the links:
- Glute and hamstring warmup aka the cure for glute-nesia (AE Wellness YouTube)
- Sciatica and Sciatic Nerve Pain Explained (AE Wellness YouTube)
- Piriformis syndrome: a rational approach to management (International Association for the Study of Pain)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You’ll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/
Whether you’ve been injured, taking care of a loved one, or working through your own health issues - it’s totally normal to take breaks from your workouts from time to time. And while building habits is important - you can always count on life to throw you a curveball and force you into a break.
But how do you get back into your workouts without overdoing it or getting hurt?
That’s exactly what I’m sharing in this week’s episode.
Because most of the time, it’s not the break that’s an issue... it’s trying to pick up exactly where you left off 😳
You’ll learn:
- How to restart your workouts after taking a break
- Why taking breaks is an important part of any movement routine
- And my top 7 ways to prep your body and nervous system to help you get back into working out safely
All the links:
- When to go to physical therapy with Sarah Court DPT (AE Wellness YouTube)
- Movement is not exercise and how I weave recovery into my day (AE Wellness YouTube)
- Rib Cage Reset (AE Wellness YouTube)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you the Brain in Pain Workshop. Join me and licensed therapist Natalie Moore on Saturday, March 19th at 9:30 am PT to learn the science of why we get stuck in the pain cycle and a step-by-step practice to get out of it. Plus, you’ll save $15 off your registration when you use code “BODYNERD” at www.aewellness.com/braininpain/
What are your thoughts on kettlebells? Yay or nay?
I get it - kettlebells can be intimidating. Are you supposed to swing it around? Are they super duper heavy? How do you even use them?
Which is why I’m so excited to be joined today by kettlebell coach Damali Fraiser.
Damali teaches safe evidence-based kettlebell training, body positive fitness and sustainable nutrition that supports you in starting wherever you are and confidently moving forward to where you want to be.
And, as I found out during our conversation, she is a total body nerd, so we definitely get along 🤗
If you’ve been kettlebell curious or are looking for a way to change up your strength training (and want to be safe while you do it) - then today’s episode is for you.
You’ll learn:
- How to get started with kettlebells
- Common misconceptions about kettlebells and strength training
- How to pick the right weight and style of kettlebell if you’re a beginner
All the links:
- Damali’s site - Lift Off Strength
- @damali.fraiser on IG
- @liftoffstrength on TikTok
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you the Brain in Pain Workshop. Join me and licensed therapist Natalie Moore on Saturday, March 19th at 9:30 am PT to learn the science of why we get stuck in the pain cycle and a step-by-step practice to get out of it. Plus, you’ll save $15 off your registration when you use code “BODYNERD” at www.aewellness.com/braininpain/
Low back pain is a bummer. And it can be super frustrating when the normal treatments of stretching and heat only provide a little bit of relief.
But did you know that low back pain could also be related to your pelvic floor?
Pelvic floor dysfunction is often only mentioned in the context of women after childbirth - but everyone has muscles at the base of the pelvis that help form core and spinal stability.
And if you’ve been pushing through back pain but haven’t explored what’s going on in your pelvis? Today’s episode is for you.
(PS. if you are struggling with back pain, make sure to also listen to last week’s episode, #152, for the relationship between tight hip flexors and low back pain)
You’ll learn:
- Why your low back pain might be related to your pelvic floor
- The anatomy of the pelvic floor
- Why working on the muscles of the hip and pelvis can help your low back feel better
All the links:
- The Role of the Obturator Internus Muscle in Pelvic Floor Function ( Journal of Women’s Health Physical Therapy)
- Association between lumbopelvic pain and pelvic floor dysfunction in women: A cross sectional study (Musculoskeletal Science and Practice)
- Low Back Pain and Pelvic Floor Disorders (Physiopedia)
- Assessment of pelvic floor muscle function in women with and without low back pain using transabdominal ultrasound (Manual Therapy)
- How to Find Neutral Pelvis and Spine (AE Wellness YouTube)
- Glute and Hamstring Warmup (AE Wellness YouTube)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you the Brain in Pain Workshop. Join me and licensed therapist Natalie Moore on Saturday, March 19th at 9:30 am PT to learn the science of why we get stuck in the pain cycle and a step-by-step practice to get out of it. Plus, you’ll save $15 off your registration when you use code “BODYNERD” at www.aewellness.com/braininpain/
8 out of 10 people will experience back pain at some point in their lives. I know I’ve been there!
But just because your low back hurts doesn’t mean you should be focusing all of your mobility efforts there.
Everything in the body is connected - which also means that any of the muscles or tissues in and around your lower back could be contributing to pain.
In this episode, we’re focusing on the relationship between tight hip flexors and low back pain, specifically with a muscle called the psoas (so-as).
So if you have both low back pain and tight hip flexors, this one is for you!
You’ll learn:
- All things low back pain
- How your hip flexors might be the cause
- And how to improve hip and low back flexibility and strength
All the links:
- Hip CARs - Improve Hip Mobility (AE Wellness YouTube)
- Video: How to Hip Hinge Properly (AE Wellness YouTube)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you the Brain in Pain Workshop. Join me and licensed therapist Natalie Moore on Saturday, March 19th at 9:30 am PT to learn the science of why we get stuck in the pain cycle and a step-by-step practice to get out of it. Plus, you’ll save $15 off your registration when you use code “BODYNERD” at www.aewellness.com/braininpain/
Most of us spend more time on social media and the internet in general than we’d like to admit, so you’ve probably run across your share of influencers and experts. My goal has always been to help you ask better questions so you can get to the bottom of what’s going on. And while our focus has mostly been body detective in nature, I also want you to feel equipped to call out nonsense you see on the internet.
So in today’s episode, I’m sharing my top 5 questions that will help you vet and sift through the endless information you’re confronted with daily.
Because when you know better, you can make the best decision for yourself!
In today’s episode you’ll learn:
- How to call BS on things you see on the internet
- The best questions to ask so you can make more informed decisions
All the links:
- What We Don't Talk About When We Talk About Fat by Aubrey Gordon [book]
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you the Brain in Pain Workshop. Join me and licensed therapist Natalie Moore on Saturday, March 19th at 9:30 am PT to learn the science of why we get stuck in the pain cycle and a step-by-step practice to get out of it. Plus, you’ll save $15 off your registration when you use code “BODYNERD” at www.aewellness.com/braininpain/
Do you actually need to meditate to relax? I get it - sitting up in lotus pose for a long time with your eyes closed is super stressful for many people. How do you know if you're doing it right? What does “right” even mean? And is your low back supposed to feel like that?
Did you know that meditation and mindfulness aren’t the only way to relax? That you can also unwind from stress in a number of different ways, including petting an animal, getting outside, or humming your favorite song?
If you’re feeling stressed to the max (honestly, who isn’t 😳) and scrolling on social media isn’t really helping - then today’s episode is for you.
In this episode you’ll learn about:
- Mindfulness, meditation, and breathing
- And Why you don’t have to do anything fancy to help your body feel calm
All the links:
- Anxiety and Your Brain with Dr. Giancarlo Licata (AE Wellness YouTube)
- 10 Minute Meditation - How To Meditate with Mindfulness and Breathing (AE Wellness YouTube)
- Calm Meditation App
- Tension & Trauma Releasing Exercises (TRE for All)
- Tension/Trauma Releasing Exercises (Kalinda Kano)
- Short-Term Interaction between Dogs and Their Owners: Effects on Oxytocin, Cortisol, Insulin and Heart Rate—An Exploratory Study
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you the Brain in Pain Workshop. Join me and licensed therapist Natalie Moore on Saturday, March 19th at 9:30 am PT to learn the science of why we get stuck in the pain cycle and a step-by-step practice to get out of it. Plus, you’ll save $15 off your registration when you use code “BODYNERD” at www.aewellness.com/braininpain/
Did you move your arms over your head today? Because if you deal with shoulder pain on a regular basis, moving your arms more is an easy fix. And I get it - it seems too simple to work! But your body adapts to the shapes you make most often - and if you’re anything like me, you spend a good chunk of your day working on tech in front of you. So if you have shoulder pain and are ready for some fixes (that won’t hurt) - I’ve got you covered with today’s episode. You’ll learn: * All about shoulder pain and common shoulder injuries * How to strengthen and mobilize your shoulders without getting hurt * And why you should be hanging out more often
All the links: * What is Shoulder Impingement? (AE Wellness YouTube) * Rotator Cuff Exercise - Shoulder Push Backs (AE Wellness YouTube) * Wall Slides for Bulletproof Shoulders (AE Wellness YouTube) * Improve Grip Strength With Hanging (AE Wellness YouTube) * Keep Moving In Place (Katy Bowman) * Dynamic Home Reaching and Hanging Spaces (Katy Bowman) * Hanging and Swinging 101 (Katy Bowman) * Partial-Thickness Rotator Cuff Tear by Itself Does Not Cause Shoulder Pain or Muscle Weakness in Baseball Players * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you the Brain in Pain Workshop. Join me and licensed therapist Natalie Moore on Saturday, March 19th at 9:30 am PT to learn the science of why we get stuck in the pain cycle and a step-by-step practice to get out of it. Plus, you’ll save $15 off your registration when you use code “BODYNERD” at www.aewellness.com/braininpain/
Beyond just deep breathing, did you know that breath is a skill? And that improving your breathing can reduce stress, optimize performance, and help decrease pain? Seems like a big ask for something you do 20,000 times a day without thinking about it, but it is actually that simple! So if you only think about your breathing when you’re having a hard time catching yours, this episode is for you.
Beyond just deep breathing, did you know that breath is a skill?
And that improving your breathing can reduce stress, optimize performance, and help decrease pain?
Seems like a big ask for something you do 20,000 times a day without thinking about it, but it is actually that simple!
So if you only think about your breathing when you’re having a hard time catching yours, this episode is for you.
In this episode you’ll learn:
- Why you should be working on your breathing
- Posture, mobility, and the mechanics of breathing well
- How better breathing can improve your workout performance and recovery
All the links: * Role of increasing the aerobic capacity on improving the function of immune and respiratory systems in patients with coronavirus (COVID-19): A review. * Rib Cage mobility - AE Wellness YouTube * Mobilize your diaphragm for better breathing and core control - AE Wellness YouTube * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
Are barefoot shoes best for everyone (and every foot)? And what’s the best brand of shoe if you want happy and healthy feet and ankles (and get out of pain)?
The foot is complex - with 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments. And while wearing a wider, thinner soled shoe can help increase your foot strength and ankle mobility by allowing more of your foot to move, building up strength for barefoot shoes is best done gradually.
If you struggle with plantar fasciitis, foot pain, stiff ankles or tight calves - today’s episode is for you!
- What makes a shoe barefoot or minimal
- What to look for in barefoot shoes
- Tips on how to transition into barefoot shoes
All the links:
- Barefoot Shoe Finder [website]
- Katy Bowman’s updated shoe list
- Foot and Ankle Exercises Playlist
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
Movement brings me joy - but I realize it's not the same experience for everyone.
Maybe you're struggling because of an injury or pain.
Or maybe, moving your body has become inextricably linked with a goal of weight loss (which has zapped all the fun from it).
You're allowed to enjoy movement and my guest today knows all about that!
I'm joined by Barb Puzanovova, aka The Non-Diet Trainer who is a Health at Every Size, weight-neutral, and inclusive ACE-certified Personal Trainer, Behavior Change Specialist, and Certified Intuitive Eating Counselor.
Due to her own story of recovering from an eating disorder, she empowers people to step off the scale and into their life so they can move their body with less rules and more joy.
And you know I'm all about having more fun 🥳
You’ll learn:
- What joyful movement is and how to incorporate it into your life
- How to stop exercising for weight loss
- And how to start your own joyful movement practice
All the links: * Barb's Website - TheNonDietTrainer.com * Barb on Instagram - @nondiet_trainer * How to find a non-diet trainer in your area (from Barb's Instagram) * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
I think New Years Resolutions are trash. They're usually built upon the idea that there's something wrong with you - and if a decade of coaching has taught me anything, it's that changing habits doesn't happen just because you want to.
So while this time of year the fitness industry typically tries to convince you that you need to radically change yourself, the truth is you don't.
But if you do want to make a change, whether that's moving more, stretching more, improving flexibility, or finally getting out of pain - there's an easier way to make that happen.
If you love resolutions and kick butt at them...awesome! This episode is probably not for you.
But if you have a goal in mind and need some help in figuring out how to make it a reality? This episode is 100% for you.
You’ll learn:
- Why I don't do New Year's Resolutions
- The difference between resolutions and plans
- And the step-by-step process to creating a plan you'll actually stick with
All the links: * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
Have you ever noticed that when you're stressed out your shoulders feel more tight than usual?
Or that your jaw tension is through the roof when you have a stressful presentation coming up?
It's no big surprise to know that stress, pain, and tension are connected - that what happens in your body and what's going on in your brain is connected by a two-way street.
And while we may know that on an intellectual level, actually doing something about it is an entirely different story.
In this episode, I'm joined by licensed therapist Natalie Moore who blends holistic modalities like mindfulness, somatic psychology and breathwork into her work.
And after a number of deep conversations while hiking the mountains around Los Angeles, I wanted to share her brilliance with you too.
Today's episode is for you if you feel like you've tried all the things for your pain and nothing seems to help (or you just want to continue to learn how to maximize your health).
Today's episode is for you if you feel like you've tried all the things for your pain and nothing seems to help (or you just want to continue to learn how to maximize your health).
You’ll learn:
- How stress, pain, and tension are connected
- The relationship between mental health and physical health
- And a simple practice to connect your mind to your body (and leave pain behind)
All the links:
- Brain in Pain Workshop - www.aewellness.com/braininpain - Saturday, March 19th 2022 @ 9:30am PT
- Natalie’s website
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
You don't need to lose weight to get out of pain. And the idea that some amount of pain is something we have to just “live with” because of our age or body type is nonsense.
A majority of the messages in my inbox include some version of “I have pain and I know I need to lose weight but...” which honestly breaks my heart because I believe that life without pain is possible for everyone. I truly do.
Researchers really want to make a connection between obesity, BMI, and pain but haven't been able to - but that doesn’t stop them from trying.
In this episode, you’ll learn:
- Why you don't need to lose weight to get out of pain
- How science really wants to make a connection but can't
- And why focusing on BMI is a waste of time (and missing the point)
All the links:
- Okifuji A, Hare BD. The association between chronic pain and obesity. J Pain Res. 2015;8:399-408. Published 2015 Jul 14. doi:10.2147/JPR.S55598
- Evers Larsson, U. Influence of weight loss on pain, perceived disability and observed functional limitations in obese women. Int J Obes 28, 269–277 (2004). https://doi.org/10.1038/sj.ijo.0802534
- McGoey BV, Deitel M, Saplys RJ, and Kliman ME. Effect of weight loss on musculoskeletal pain in the morbidly obese. The Journal of Bone and Joint Surgery. British volume 1990 72-B:2, 322-323
- Paul Welsh, Eliana Polisecki, Michele Robertson, Sabine Jahn, Brendan M. Buckley, Anton J. M. de Craen, Ian Ford, J. Wouter Jukema, Peter W. Macfarlane, Chris J. Packard, David J. Stott, Rudi G. J. Westendorp, James Shepherd, Aroon D. Hingorani, George Davey Smith, Ernst Schaefer, Naveed Sattar, Unraveling the Directional Link between Adiposity and Inflammation: A Bidirectional Mendelian Randomization Approach, The Journal of Clinical Endocrinology & Metabolism, Volume 95, Issue 1, 1 January 2010, Pages 93–99, https://doi.org/10.1210/jc.2009-1064
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.
Learning is scary. Whether it's a new subject or movement skill, to learn something new means putting yourself out there with a 100% guarantee that you will make a mistake.
But when it comes to movement, there can be an added layer of fear - what happens if I get hurt? My guest today knows all about going with the flow AND how to do it in a progressive and totally safe way.
I'm joined by Mike Fitch, fitness educator, movement coach and founder of Global Bodyweight Training and Animal Flow.
What I enjoyed most about my conversation with Mike is that he 1) is a huge body (and anatomy) nerd and 2) is a master at distilling how to learn new movement skills in a step-by-step way.
So if you've ever been tempted to try a new workout or just want to learn new skills without feeling like a dweeb - today's episode is for you!
You’ll learn:
- How to learn new movements and exercises safely
- The key to staying injury-free, no matter what
- Why body-weight is still Mike's favorite training method
All the links:
- AnimalFlow.com (courses, workshops, on-demand and more)
- Mike Fitch on IG @mikefitch.af
- Animal Flow on IG @animalflowofficial
- Watch We Invite You to Move an Animal Flow Film
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
If you're still doing basic stretches before you workout or run, it's time to uplevel your game.
Long held stretches (called static stretching) before you workout can actually decrease the reactivity or sensitivity of your muscles.
And I get it - when we know better, we can do better. So if you're trying to clear out the cobwebs so you can move with ease - there's a better way to do it.
I know that once you start incorporating these exercises into your pre-workout routine, your body will feel so much better!
You’ll learn:
- Why you should skip the stretching before you workout
- My top 5 warm up exercises to prepare you for any workout
- How to best prep your body for pain-free movement
All the links:
- Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett
- Behm, David G., and Anis Chaouachi. "A review of the acute effects of static and dynamic stretching on performance." European journal of applied physiology 111.11 (2011): 2633-2651.
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
You breathe 20k times a day, whether you're thinking about it or not - so if you're waking up with a dry mouth, experiencing brain fog, anxiety, or just feel generally "blah" - this simple breathing shift can make a big difference.
I'm joined by world-renowned breathing expert Patrick McKeown who shares his top strategies on how to breathe better to optimize your health.
So if you want to feel better, breathe better, and don't want it to be overly complicated - today's episode is 100% for you.
On today’s episode, you’ll learn:
- How to breathe better starting by breathing less
- How your breathing pattern is affecting your congestion and nervous system
- And a super simple exercise that will help you sleep better and feel less stressed
All the links:
- Buteyko Clinic International (Patrick's Clinic)
- Oxygen Advantage
- Patrick on Instagram @buteykoclinic
- Atomic Focus: Harness the True Power of Your Brain, Develop Resilience Against Stress, and Get Focused with Simple Breathing Exercises to Change Your Mental and Physical State [BOOK]
- THE BREATHING CURE: Develop New Habits for a Healthier, Happier, and Longer Life [BOOK]
- The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You [BOOK]
- Myotape (mouth tape)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
What is a trigger point? And is it actually a tangible thing that can be "fixed" by massaging it harder?
While many people will try to tell you that you need a harder tool (or one with spikes 😳) to get rid of trigger point pain, the actual fix is a lot less painful (and lasts longer!).
So if you have knots in your upper back that feel like rocks...
Or the outside of your thigh feels like a rumble strip when it meets your foam roller...
Then today's episode is for you!
You’ll learn:
- The science behind trigger points
- What causes them
- And the best way to get rid of trigger point pain in just a few minutes a day
All the links:
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
The hardest part of any mobility or movement routine is just getting started. Having the right exercises is 100% a piece of the puzzle, but it's not the whole picture.
And if you're anything like me, it probably goes something like this:
1️⃣ Decide you're going to start something new
2️⃣ Buy/study all the things you need
3️⃣ Instantly overcomplicate everything so you never start because you don't want to suck at it.
Sound familiar?
While I am now at a place where I do my body maintenance and workouts regularly - it hasn't always been that way.
But no matter where you're at today, I believe that you can always start again.
So in today's episode, I'm sharing my best tips to help you jumpstart (or restart) any movement or mobility routine.
You'll learn the best triggers and cues to help you gain momentum, why relying on willpower is a waste of time, and what you can do instead.
You’ll learn:
- How to jumpstart or restart your mobility routine
- The best triggers and cues to help you gain momentum
- And why relying on willpower is a waste of time and what you can do instead
All the links: * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
Yoga vs. mobility - what's the difference? They look super similar and both look a lot like stretching.
But there are a few subtle differences between the two that can have a big impact on how you feel at the end of the day.
And if you've been doing a lot of yoga and still feel like you're stuck in the injury cycle - then today's episode is especially for you.
You’ll learn:
- The difference between yoga and mobility
- Why functional movement is your best bet to getting out of the injury cycle
- And why stretching doesn't actually lengthen anything
All the links:
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
Whether you work from home or the office - ending your workday with no pain is a herculean task.
Human bodies weren't designed for technology - and I don't know about you, but I'm not ready to give up my computer and phone.
The next best thing is making it less stressful on your body. But how do you set up your workspace to optimize posture and alignment? Is it sitting? Is it standing? Is it the super fancy desk chair that you're hoping you can talk your boss into buying?
In today's episode, I'm doing everything I can to make ergonomics fun - starting with the history (did you know it was coined by a Polish scholar in 1857?) and ending with the best setup for your body.
You’ll learn:
- The best way to set up your desk so you can work from home or the office with less pain
- The history of ergonomics
- And sitting or standing - which is better?
All the links:
- Premium Black Anti-Fatigue Comfort Mat for Standing Workstation Office Desk
- Low cost DIY Standing Desk
- How to Build the Ultimate Standing Desk (this is my current set up)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
You don't need to stretch your calves if you have plantar fasciitis.
I know this goes against everything you've probably heard about foot pain, but today's episode will help you understand why it's true.
Stretching your calves may temporarily relieve pain, but it doesn't actually resolve the underlying cause.
When it comes to custom orthotics, plantar fasciitis (and the knee and back pain that come with it) - I've been there!
And while I needed the custom orthotics for a few months, I now prefer barefoot and am able to go all day in shoes with zero support without pain.
So if you have foot pain of any type - today's episode is 100% for you.
You’ll learn:
- All about plantar fasciitis
- Why you don’t need to stretch your calves for foot pain
- Why icing isn’t as helpful as you might think
- And some simple fixes you can do instead
All the links:
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
While more stretching might seem like a fix for flexibility and pain, you'll actually have longer-lasting results by building a stronger body and core (and no, I don't mean crunches).
And not by doing a million crunches or leg lifts core strength - I'm talking about the type of core strength that supports and stabilizes your lower back, hips, shoulders, neck and improves your posture.
So if you're looking to improve your flexibility, get stronger, AND want to do it without getting hurt? Today's episode is for you!
You’ll learn:
- The best way to build a stronger core that's NOT crunches
- Why a stronger core is better for your body than stretching alone
- And why the Deep Front Line is the most important tissue you need to pay attention to
All the links:
- How to Find Neutral Pelvis and Spine [video]
- Wall Slides [video]
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
How does perfectionism get in the way of your health? On today's episode, I'm joined by clinical and sport psychologist Dr. Eddie O'Connor who specializes in removing barriers to peak performance.
One area that non-athletes can focus on is optimizing sleep.
And while this isn't our typical anatomy-based conversation, your body, mind, AND spirit can't be separated without consequence.
Trust me, I was sweating bullets throughout most of this because Dr. Eddie saw right through my overachiever nonsense!
On today’s episode, you’ll learn:
- How to change your relationship with pain
- How much sleep you actually need every night
- How perfectionism gets in your way
- And Dr. Eddie's best tips to help you sleep better tonight
All the links:
- Dr. Eddie O'Conner's website
- When Positive Thinking Doesn't Work [video]
- Use code BodyNerd to join the Success Stories Membership now (message Dr. Eddie directly with the code)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.
It's super helpful to have outside eyes when you're trying to solve a tough problem. Which is exactly why I'm currently seeing a physical therapist.
First it was mid back tension for a few weeks. Then it was an ache in my hip. And then tension on the entire right side of my torso.
When all my best tools and tricks only brought temporary relief - I booked a consultation with a physical therapist. And no shocker here - it's really been helping!
In today's episode, I'm peeling back the curtain on why I'm currently in PT.
You’ll learn:'
- Why I'm currently going to physical therapy
- The #1 reason you should book an appointment with a PT
- And three things that will keep you out of pain for good once you're done
All the links:
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Are weighted blankets worth it?
I've always been curious if replacing my comforter with a 15 lb blanket would help me sleep better. The people who use weighted blankets swear by them, but shelling out $100 to be crushed while sleeping?
I wasn't really sold on the idea.
And then I was gifted one (thanks brother!) and will tell you that it totally makes a difference.
But how does it actually work? And are there differences that make one brand better than another?
In today's episode, we dive into the science of weighted blankets, how pressure therapy works, and how to choose the correct weight for maximum benefit.
If you've had a weighted blanket in your cart for a while now or just want to better understand why you sleep so soundly when you use yours, today's episode is for you!
You’ll learn:
- The science of weighted blankets - and how they work
- Why pressure therapy is so effective
- And how to choose the correct weight for maximum benefit
All the links:
- Bedsure Weighted Blanket Queen Size with Removable Cover
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.
Movement restrictions are super common if you're working with a PT or are recovering from surgical procedures. And it wasn't uncommon for me to work with patients in the physical therapy clinic who had been given similar instructions to avoid specific movements for a specific amount of time.
But there was always the lingering question of how long.
Should you avoid that movement for days?
Weeks?
Months?
On today's show, I'm joined by physical therapist, Dr. Sarah Court, to learn about post-surgery recovery and exactly what you should do with those movement restrictions (including how long to follow them).
Sarah shares what her own surgical recovery looks like after a (very) recent double-mastectomy and the conversations to have with your surgeon to get you back to moving pain-free, as soon as possible.
You’ll learn:
- The best way to manage your recovery post-surgery
- Questions you should be asking your surgeon
- And how to get back to moving, pain-free, no matter how long it's been
All the links:
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Neck, back, shoulder, hip, and foot pain all share one thing in common - the solution starts with better alignment.
Don't get me wrong, I'm not pitching posture as a magical fix, but one of the few lessons I remember from physics is about levers and the truth is it's less work for your muscles (and fascias) to hold you up against gravity when you're in better alignment.
Better posture doesn't mean you can never slouch again or that everything you've been doing up to now has been bad. But learning about posture can help you solve one missing piece of the injury puzzle.
So whether you know you need to work on your posture or you just have been struggling with tension or pain, today's episode is for you!
You’ll learn:
- Why posture matters
- The 4 most important parts of good posture
- And if you have to have good posture 24/7 for it to count
All the links: * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.
Do you have flat feet? Do you know how to tell if you do?
You're not alone - almost 75% of people in the United States will suffer from foot pain at some point in their life.
Your feet are a sensory organ just as much as your hands and eyes are. And while flat feet or fallen arches may feel like a permanent sentence - they're not.
I've been the person with custom orthotics and thick cushioned shoes. And I'm now the person who prefers barefoot and can go all day in minimalist shoes.
And while the difference between the two might feel like an impossible leap for you right now, I promise you that it's not.
So whether you have any number of foot ailments like plantar fasciitis, flat feet, heel pain, tendinopathy, or more (or you just want to prevent them), today's episode is for you!
You’ll learn:
- How to tell if you have flat feet
- The anatomy of the arch
- And my best flat foot fixes
All the links: * Foot Pain Fixes * Holowka, N.B., Wallace, I.J. & Lieberman, D.E. Foot strength and stiffness are related to footwear use in a comparison of minimally- vs. conventionally-shod populations. Sci Rep 8, 3679 (2018). https://doi.org/10.1038/s41598-018-21916-7 * Goo, Y. M., Kim, T. H., & Lim, J. Y. (2016). The effects of gluteus maximus and abductor hallucis strengthening exercises for four weeks on navicular drop and lower extremity muscle activity during gait with flatfoot. Journal of physical therapy science, 28(3), 911–915. https://doi.org/10.1589/jpts.28.911 * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.
When was the last time you stretched your pelvic floor? Or strengthened it? Or even thought about it for that matter?
On today's episode, I'm joined by pelvic health physical therapist Stephanie Prendergast and she's sharing everything you didn't know you needed about the pelvic floor.
So whether you have low back pain, hip pain, or pelvic floor issues or, you just love to nerd out about the body - today's episode is for you!
On today’s episode, you’ll learn:
- Why you might not need kegels
- When you should see a pelvic floor PT
- And how to find a pelvic health physical therapist in your area
All the links: * Pelvic Health & Rehabilitation Center * @Pelvichealth on Instagram * Pelvic Pain Blog * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.
Have you ever wondered how massage guns work? It's a handheld device used on soft tissue that vibrates at a pre-determined frequency. They're designed for muscle relief but look a lot like something you find in a garage.
But they can be super helpful when it comes to reducing soreness and increasing range of motion.
As I've started using mine more frequently, I wanted to learn more about the science of how your body responds to vibrational massage and what's actually happening.
So if you have a massage gun or just are curious how they work...today's episode is for you!
You’ll learn:
- How massage guns work
- If percussive massage really makes a difference
- And the most effective way to incorporate them into your self-care
All the links: * Shop Massage Guns www.aewellness.com/massagegun * Konrad, A., Glashüttner, C., Reiner, M. M., Bernsteiner, D., & Tilp, M. (2020). The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles' Range of Motion and Performance. Journal of sports science & medicine, 19(4), 690–694. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675623/ * Martin, J. (2021, January 20). A critical evaluation of percussion massage gun devices as a rehabilitation tool focusing on lower limb mobility: A literature review. https://doi.org/10.31236/osf.io/j9ya8 * SportingTheory UK * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Knee pain is a drag - but just because it's common doesn't mean it's normal.
My first experience with knee pain was on the varsity soccer team in high school, but I don't worry about my knees anymore because I practice regular body maintenance (including managing that awful quad and IT band tension that led to my initial pain).
Knee pain is not something you have to just deal with - so whether you have knee pain now or just want to avoid it at all costs, today's episode is for you.
You’ll learn:
- All about knees
- Common causes of knee pain
- And the best way to get rid of knee pain that takes less than 15-mins a day
All the links: * Amplify Hips Challenge - starts Aug 16! * Episode 23 Why Your Hips are So Tight * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.
Just because something shows up on a scan or a doctor has told you that you have "grade 4 XYZ" does not mean you're destined for a life of pain.
Today I'm sitting down with physical therapist Dr. Tracy John who doesn't think an MRI tells the whole story.
Dr. Tracy will help you rethink how to approach back pain, down to the exercises to focus on and how to move about your day to keep your body feeling good.
So if you have back pain or are just interested in keeping your body feeling amazing no matter what, then today's conversation is for you.
You’ll learn:
- How to properly engage your core
- Why your MRI might not have anything to do with why your back hurts
- And how to get the best value from your healthcare providers
All the links:
- Get Balanced PT
- @GetBalancedPT on Instagram
- 30 days of mobility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
There are a few very deliberate things I do on a regular basis to create (and conserve) my energy.
And even with that - the last 18+ months have me feeling exhausted!
So today’s episode will help you to boost your energy so you can show up for the things you love on your terms.
It’s my effort to be anti-hustle culture and give all of us the permission to just be.
Because sometimes, we just need a little reminder.
You’ll learn:
- 3 ways to boost your energy
- How to bust yourself out of a rut
- And why the last 90 mins before you go to sleep makes all the difference
All the links: * Do blue blocker glasses really work? AND how to put your phone in night mode! with Andy Krafft [video] * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.
Got heel pain? Achilles tendinitis usually resolves in a few weeks on its own - but what do you do when it lingers?
While I’ve never been lucky enough to deal with Achilles tendinitis personally, I have had my fair share of plantar fasciitis and ankle issues. I used to wear custom orthotics and the most supportive shoes you could buy — but now, I can easily go miles in my super-thin barefoot sandals and not worry about foot pain.
There are many many steps between the two and that’s exactly what I’m sharing in today’s episode.
So whether your heel pain developed from more time barefoot at home over the last year, overtraining, or you just woke up with it one day - today's episode is for you!
You’ll learn:
- Everything you need to know to get rid of Achilles tendinitis
- Why ice and stretching aren’t the best fix
- And what I did to ditch the orthotics for barefoot shoes (while staying pain-free!)
All the links: * Plantar fasciitis foot fix [TikTok video] * My best Foot and Ankle exercises * Voodoo Floss Bands * How to use VooDoo bands for ankle pain * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * TikTok @ aewellness * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Your core and breathing muscles are one and the same - and after you’ve had back pain or a torso injury, relearning to use them properly is key.
Pregnancy, abdominal surgery, and that time you threw out your back and stayed on the couch for a week? All great reasons to pay attention to focus on your breathing and core muscles!
Since my conversation with today's guest, physical therapist Jill Zimmerman, I’ve been paying closer attention to how I’m breathing and how it impacts my movement. And trust me, if you’re not practicing breathing, you need to be!
On today’s episode, you’ll learn:
- How to build better core + body strength
- Why breathing is the best thing you can do for your back pain
- Rebuilding core strength post-partum and with a diastasis recti
All the links: * @JillZimmermanPT on Instagram * Perfectlyfit - Jill's PT Clinic in South Carolina * Breath: The New Science of a Lost Art by James Nestor * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
If you're waking up with pain, tension, or soreness - it's time to talk about your sleep setup.
Stress while you're sleeping can be more than just mental - sometimes the actual position you're in can create tension or set your body up for daytime pain.
Thankfully, sleep setup is relatively easy to adjust and that's exactly what I'm covering in today's episode!
You’ll learn:
- Best sleep positions for pain-free sleep
- What to look for in a pillow
- And the perfect nighttime wind-down routine that will get your body ready for bed!
All the links:
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.
The human body is resilient and adaptable - and you have way more control over it than you think!
Hands down - the best way to figure out what works for you is to experiment and see what happens - and my guest today will teach us how to do that.
Today I’m joined by fellow body nerd and body detective, Andy Krafft of the Lab Rats Podcast. What I love most about Andy’s show (that he co-hosts with his brother, Aaron), is how they weave research into everything they discuss.
And while I’m not beholden to science for every decision I make, it always helps to know that scientists in a lab have found some truth to what you’re experiencing first hand.
On today’s episode, you’ll learn:
- Why blue light blocker glasses are worth the hype
- How to kick your caffeine and sugar addictions
- And the simple things to focus on so you can stay active and vibrant throughout your entire life!
All the links: * Health Hackd Newsletter * @ healthhackd on IG * Lab Rats Podcast * Ra Optics - blue blocker glasses * True Dark - blue blocker glasses * Swanwick - blue blocker glasses * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. Shop now and use code BODYNERD to save at www.RADroller.com
Back pain sucks - but what differentiates generic back pain from a pinched nerve? And should your treatment plan change if it is one or the other?
If you’ve ever had back pain or just want to keep your spine healthy for years to come - this episode is for you.
On today’s episode, you’ll learn:
- What to do for a pinched nerve
- The physiology of what’s actually happening
- And why pain-free movement will help you feel better faster than just resting
All the links: * How to Find Neutral Pelvis and Spine [video] * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.
Shop now and use code BODYNERD to save at www.RADroller.com
Intermittent fasting is all the rage right now - but does that mean that fasted workouts are for everyone?
I'll let you in on a little secret - even when the science says that something might be fantastic for you, doesn't mean it will work perfectly for your unique body, chemistry, physiology, stress levels or situation.
So how much should you actually eat before you workout? And what's the best meal? Is it a banana with nut butter? Or avocado toast?
If you're confused about pre and post-workout meals - this episode is for you!
On today’s episode, you’ll learn:
- The real reason why fasted workouts probably aren't great if you have a period
- Why pre and post-workout nutrition is different for women and men
- The best ways to fuel your recovery from start to finish
All the links: * 30 days to more strength + flexibility with the Mobility Mastery Toolkit * Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens * www.aewellness.com/podcast - Show notes, links and more. * Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ * Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
One of my main goals with this show is to give you the knowledge you need to be able to separate fact from fiction. So I’m really grateful that my friend, and doctor of physical therapy, Dr. Sarah Court is joining me again today to help bust some fitness myths!
We took the questions submitted by YOU and did our best to explain why these myths are nonsense and what you can do instead.
I’m really excited to bring this to you as a regular segment 🥳 - so if you have a fitness myth that you’re not quite sure about - let us know by sending me an email, DM on Instagram, or by leaving a voicemail on the Body Nerd Hotline at 818-396-6501.
On today’s episode, you’ll learn:
- If deadlifts are bad for your low back
- If spinal discs can actually slip
- And how to spot fitness truths from the lies
All the links:
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Sarah’s website - sarahcourtdpt.com
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.
Shop now and use code BODYNERD to save at www.RADroller.com
Routines are amazing. But sticking to a routine requires the rest of your life to stay exactly the same (which it never does).
Anytime a routine has to take a back seat because of schedule changes, injuries, or life - it can feel like you’ve fallen off the wagon and have to start again from scratch.
I’ve definitely been there! And routines are great, but there are pros and cons to getting locked into a certain way of doing things.
So if you’re an all or nothing type of person and have really been struggling to get into the groove of moving your body daily - today’s episode is 100% for you.
On today’s episode, you’ll learn:
- Why routine blocks are better than regular routines,
- How to develop a routine that is flexible enough to withstand life,
- And how to prioritize so you still feel good about checking things off your to-do list
All the links:
-
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.
Shop now and use code BODYNERD to save at www.RADroller.com
Based on the number of facial product ads I see in my feed, I know I’m not the only one watching people massage, pull, rub, and roll their face.
And after a lifetime of being told not to touch my face if I wanted to avoid wrinkles, using rollers and metal tools on your face seems totally counterintuitive.
And while I understand how things happen in your quads, the face seems like a totally foreign land (it ends up it isn’t!).
So I’m super happy to bring my friend, and experienced esthetician, Cybil Solyn to the show today to teach us all about skin and face-lifting fascia facials.
On today’s episode, you’ll learn:
- Why you should be massaging your face
- How tools like dermarollers, face rollers, and gua sha work
- And how you can change the texture of your skin without having to get anything injected
All the links:
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Listen to the Skinfessional podcast (available wherever you get your podcasts)
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Cybil’s website - csolyn.com
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.
Shop now and use code BODYNERD to save at www.RADroller.com
I’ll be the first to admit that I’m totally addicted to my phone.
And while I have all the screen timer locks that literally lock me out of apps when I’ve spent too much time on them - I was really struggling with staying off my phone at night.
What happens if you stay off all devices for the 90 mins - 2 hours before you get into bed? Magic (but really, the deepest, most restful sleep you’ve ever had).
And before you think you’ll have to do fifty eleven different things before sleep - even doing the bare minimum will yield results.
On today’s episode, you’ll learn:
- Why staying off devices before you go to bed can help with deep sleep
- What happened to my sleep after one week of this
- And how to do your own super simple sleep experiment!
All the links:
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Magnesium supplements I like [Amazon link]
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.
Shop now and use code BODYNERD to save at www.RADroller.com
Hangriness is no joke - and I wanted to know more about what was actually going on physiologically. Is it really an excuse for getting irritated with my husband or would better timed snacks solve the issue?
As adults, you might think you’re impervious to mood swings and temper tantrums from being sleepy or hungry - but we’re basically oversized toddlers.
On today’s episode, you’ll learn:
- If hangry-ness is actually a thing
- What blood sugar levels have to do with it
- And how to keep them stable so you don’t have to experience irritability every time you’re hungry
All the links:
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McCrimmon, R.J., Ewing, F.M., Frier, B.M. and Deary, I.J., 1999. Anger state during acute insulin-induced hypoglycaemia. Physiology & behavior, 67(1), pp.35-39.
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.
Shop now and use code BODYNERD to save at www.RADroller.com
Does what you do in the gym have an impact on how you feel for the rest of your day too (and could that be optimized by syncing it with your cycle)?
For the last 6 months, I’ve been programming a specific type of workout based on where I was in my cycle. And the results have been super interesting.
I’m all about optimizing health and performance - and using your cycle as another data point is tapping into a powerful fifth vital sign.
If you don’t have a cycle and think that today’s episode isn’t for you - I promise you, it is. Especially if you have a spouse, partner, friend, or client who does have a cycle. This information will be helpful for you to better understand how to work with them!
On today’s episode, you’ll learn:
- How hormones impact your performance
- How to sync your workouts with your menstrual cycle,
- And why you don’t want (or need!) to be doing high-intensity workouts every single day
All the links:
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The Fifth Vital Sign: Master Your Cycles & Optimize Your Fertility by Lisa Hendrickson-Jack
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Stacy Sims: Women are Not Small Men: a paradigm shift in the science of nutrition
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In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life Paperback by Alisa Vitti
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.
Shop now and use code BODYNERD to save at www.RADroller.com
If something hurts - should you stretch it? Or do mobility?
I can’t even begin to tell you how many times I’ve seen someone ask for recommendations on the internet for an injury and 90% of the responses are “do this stretch!” or “try this foam roller thing”!
Which isn't necessarily bad advice - but it’s sort of missing the point, in my opinion.
The way I see it - we need to be asking better questions and figuring out the best next steps that make sense for your body, goals, and where you’re starting from.
Maybe it’s mobility. Maybe it’s stretching. Maybe it’s neither. 🤷♀️
On today’s episode, you’ll learn:
- The difference between stretching and mobility
- When to use mobility
- And how to figure out why you feel tight in the first place
All the links:
-
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.
Shop now and use code BODYNERD to save at www.RADroller.com
When it comes to anxiety and stress - Is the only option to learn to live with it?
On today’s show, I’m chatting with Dr. Giancarlo Licata of Vital Head and Spinal Care - one of the top neurofeedback centers in the world. And what he has to share about retraining your brain is going to blow your mind.
It’s totally possible to change your brain - and can help reduce anxiety, improve focus, and help you feel like yourself again.
So whether anxiety and overwhelm are newer for you or something you’ve always dealt with, I know you’ll finish this episode with the hope that you can change the unchangeable (which you always can!).
You’ll learn:
- How anxiety affects your brain
- How to rewire your brain passively
- And why breathing and meditation are not always the best way to combat anxiety and stress
All the links:
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Vital Head & Spinal Care (Dr. Licata’s practice)
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.
Shop now and use code BODYNERD to save at www.RADroller.com
Whenever I feel like I can barely keep my head above water, the first thing that gets dropped is my workouts. Which then only fuels the overwhelm because I move for my mental health.
It’s a double edged sword - you don’t have time to workout because you’re overwhelmed but then you feel more overwhelmed because your haven’t moved and your cells are craving it 🙈
If that sounds familiar, today’s episode is for you.
Because when once you start moving - you’ll feel a lot better 💖(and if not, I can help you with that 😜)
You’ll learn:
- The 3 most common workout mistakes you’re probably making
- How they’re contributing to overwhelm
- And how to get into gear and enjoy your workouts without worrying you’re not doing it right
All the links:
-
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.
Shop now and use code BODYNERD to save at www.RADroller.com
Should you eat before you workout? Maybe you’ve heard that working out on an empty stomach is the worst thing you could do for your performance.
Or maybe you’ve heard that fasting is the BEST - and anything other than that is a waste of time.
I don’t eat before I workout - and haven’t for a super long time.
So if you’re conflicted about what you’ve heard on the internet and aren’t sure if you should be eating or not - then today’s episode is for you!
You’ll learn:
- Why I don’t eat before I workout
- Why you might want to think again before working out on an empty stomach
- And what science has to say about fasting and your workout performance
All the links:
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.
Shop now and use code BODYNERD to save at www.RADroller.com
I gave up coffee and have zero regrets. ☕️ Drinking coffee was not just a morning ritual for me, but every system in my body depended on it, even when it was causing a problem. But after laying in bed wide awake for yet another night - I had a wild idea. What if we just stopped drinking coffee?
The first two weeks were hell.
But after that? I started getting the best sleep of my life and waking up refreshed.
I literally woke up feeling more refreshed NOT drinking coffee than I ever did after my gigantic cup of coffee.
So today’s episode is for you coffee lovers, and while I might not be able to talk you out of it, you’ll at least have a better understanding of how it works in your brain.
You’ll learn:
- How caffeine works in your brain
- How to figure out if you’re caffeine-sensitive
- And how to be more energized without that morning cup of coffee!
All the links:
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Dr. Sarah Court, DPT busts fitness myths left + right for us this week. There’s enough nonsense about fitness on the internet and swirling through gyms everywhere, so Sarah and I are doing our best to tackle the most pervasive fitness myths, including: if you should stretch before a workout, if you have to do the same thing on both sides and if giving up is the only option when you have pain.
I love bringing the convos that Sarah and I have on our hikes to the show, so if you have a fitness myth you want debunked, let us know! Send me a message on Instagram (@hollaformala) and let me know what’s confusing you so we can chat about it in a future episode.
You’ll learn:
- If you should stretch before workouts
- If you should do identical exercises on both sides of your body
- And if you actually have to give something up forever just because it hurts
All the links:
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@sarahcourtdpt on Instagram
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Sarah's Website - www.sarahcourtdpt.com
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
If you’ve ever rolled your upper back on therapy balls or have been massaged there - you know the joy that is trigger points.
In common areas of high tension, it’s not unusual to find a number of knots, lumps, and bumps that can be incredibly painful.
And not only can these areas become inflamed and irritated, but often refer pain to other parts of the body.
But can you get rid of trigger points by just massaging harder?
You’ll learn:
- The science behind trigger points
- What causes knots and trigger points
- And the best way to get rid of trigger point pain in just a few minutes a day
All the links:
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Amplify Hips 5-day Challenge: Go beyond basic stretching with 5-days of cutting-edge mobility exercises that will help unlock your tight hips - starts March 15! www.aewellness.com/challenge
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Whether it’s workouts or drinking more water, the science of building rock-solid habits is a lot easier than you think.
Habits are habits - whether they’re good or bad.
And starting up a new habit can be way easier when you use the 3 strategies I’m sharing in today’s episode.
These are the same strategies that I’ve used to build up my twice-weekly workout habit and that Mavens are using to lock in their daily mobility and body maintenance.
You’ll learn:
- How to make rock-solid habits that stick
- How to hack your brain to make habit formation easier
- My 3 most important principles to good habit formation
All the links:
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Tiny Habits: The Small Changes That Change Everything by BJ Fogg [BOOK]
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Amplify Hips 5-day Challenge: Go beyond basic stretching with 5-days of cutting-edge mobility exercises that will help unlock your tight hips - starts March 15! www.aewellness.com/challenge
-
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
From post workout soreness to full on injuries - life (and pain) happens.
But not all pain is created equal. And waiting it out (so you don’t overdo it) isn’t always the best course of action.
So how do you tell the difference between good pain and bad pain? And is there a way to prevent both post workout soreness and injury?
That’s exactly what I’m sharing on today’s episode!
You’ll learn:
- How to tell the difference between good pain and bad pain
- The best way to prevent both post workout soreness and injury
- When it’s ok to push through the pain or back off
All the links:
-
Amplify Hips 5-day Challenge: Go beyond basic stretching with 5-days of cutting-edge mobility exercises that will help unlock your tight hips - starts March 15! www.aewellness.com/challenge
-
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Running is awesome - it’s easy, you need very little equipment, and it can be a fantastic outlet for stress.
But it’s also super common to get injured running. But should you rest? Wait it out? Ice?
Our guest today will get us clarity. I’m joined by physical therapist and host of the Run Smarter Podcast, Brodie Sharpe.
Whether or not you’re a runner, I know you’ll get a lot of great tips on how to move better and feel better, no matter what!
You’ll learn:
- The best fixes for plantar fasciitis and foot pain
- If flat feet are really as big of a deal as the shoe companies want you to think
- How just resting can make your overall recovery time longer
All the links:
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Run Smarter Podcast
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Brodie’s website
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
If you flip open any anatomy textbook, you’ll see a lot of red muscle. What it’s missing is a key part: fascia.
While we talked about fascia in my anatomy dissection course in college - for the most part it was just the famous ones like the IT Band and plantar fascia.
So when I did a second dissection course after college and saw, first hand, how interconnected your body is because of fascia, it blew my mind.🤯
How did every textbook totally disregard a tissue that was literally everywhere?
If you’re thinking that fascia is way more important than it typically gets credit for, you’d be right.
So in celebration of the 100th episode of the show, I’m taking you on a deep dive into my favorite body structure: fascia.
You’ll learn:
- All about fascia
- The role of fascia in muscle soreness
- How to keep it healthy so you can keep moving with ease
All the links:
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Gibson, William, et al. "Increased pain from muscle fascia following eccentric exercise: animal and human findings." Experimental brain research 194.2 (2009): 299.
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Tension headaches are a drag.
And as someone who used to deal with tension headaches and neck pain ALL OF THE TIME, (but doesn't anymore) today’s episode is a roundup of all the things I did to get myself out of pain.
So if you suffer from neck or shoulder pain - get a pen - you’ll definitely want to take notes on today’s episode.
You’ll learn:
- What tension headaches are
- Common causes of tension headaches
- and what you can do to get rid of them once and for all
All the links:
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
When you’re in pain, it’s hard to think straight. And while it may be tempting to wait it out, a good physical therapist can help you start feeling better fast.
But when should you actually seek the help of a physical therapist?
Today’s guest is physical therapist (and friend) Sarah Court, PT, DPT, e-RYT. With her experience in orthopedic and neurologic settings, rehabilitating patients post-surgery or injury, and managing chronic neuromuscular conditions - she’s the perfect person to help us figure out when it’s time to seek a professional’s help.
If you’ve had PT that left you wanting more (and still not feeling at 100%) - then today’s episode is for you!
You’ll learn:
- When you should go to a physical therapist
- How to tell if your PT is legit (and how best to advocate for yourself)
- When to choose physical therapy vs. chiropractic vs. massage
All the links:
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@sarahcourtdpt on Instagram
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Sarah's Website - www.sarahcourtdpt.com
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Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain and we’re open for enrollment now - www.aewellness.com/mavens
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Are emotions really held in the hips? Today’s guest has all the reasoning behind why they are. I’m joined by somatic therapist, coach, and educator, Raina LaGrand.
We cover everything from how emotions and trauma are held in the body, how to get reconnected to yourself (even if breathing feels stressful), and the best ways to get grounded when the world around you feels out of control.
She’s the perfect person to ask if you really can release emotions in your hips 😜
With the neverending news cycle and disturbing images of a violent mob taking over the United States Capitol just a few weeks ago, I’ve been relying on my movement routines more than ever.
So if you too have been feeling out of sorts and are seeking ways to feel more settled in your body, Raina has tons of practical tips to share.
You’ll learn:
- How emotions and trauma are held in the body
- If pigeon pose and stretching your hips will really release your feelings
- The best ways to reconnect with body, especially when breathing feels stressful
All the links:
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@rootorisesomatics on Instagram
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Root to Rise Somatics - Raina's website
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How to Get Stronger without Getting Hurt Workshop - www.aewellness.com/getstrong/
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www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Have you ever been so sore from a workout that you felt it for a few days after? Soreness is the result of working hard (yay!) but the lingering inflammation and impact on how you move is a bummer.
I’ve tested and tinkered with this one over the years - including that one time I did one leg to feel if it was actually making a difference (I wouldn’t recommend that one because the only thing worse than being sore is being lopsided and sore).
So if your workouts leave you sore - you do not want to miss this one!
You’ll learn:
- The best post-workout cool down
- The science behind why this post-workout cool down is so effective
- And why you definitely want to incorporate it into your workouts ASAP
All the links:
-
Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage
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Rad Rod from Rad Roller
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How to Get Stronger without Getting Hurt Workshop - www.aewellness.com/getstrong/
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Stress can manifest in a number of ways - it might be trouble focusing, difficulty sleeping, or hyper vigilance. But when I also started losing hair by the handful this past year - I knew I needed something else.
Adding an adaptogen to my supplement regimen did the trick but I had more questions. How do they work? Is it just mushrooms? Are they all created equal?
So I reached out to Samantha Attard - an Ayurvedic coach and yoga instructor with a PHD in nutrition who is sharing everything she knows about adaptogens and how to get started.
You’ll learn:
- What adaptogens are and how to use them
- Which ones work best for stress
- And where to get started if you need a little immune and nervous system boost
All the links:
-
Sam’s website - spirocollective.com
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Happy Healthy Human Radio (Samantha’s podcast)
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@spirocollective on IG
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www.aewellness.com/mavens - Movement Mavens waitlist
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
It's estimated that over 54.4 million people in the US have been diagnosed with arthritis. But does having arthritis mean you have to have pain? (Hint: nope)
In today’s episode, I’m demystifying arthritis so you can understand what’s going on and be a better advocate for yourself. Because life without pain is totally possible!
You’ll learn:
- The anatomy of arthritis
- The difference between osteoarthritis and rheumatoid arthritis
- And how to keep your joints healthy and strong so you don’t have to worry about pain
All the links:
-
www.aewellness.com/mavens - Movement Mavens waitlist
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Carpal tunnel has become the blanket term for any wrist pain. But the carpal tunnel is a totally normal structure that all of us have.
So why does it hurt and what can you do to prevent it? If you have wrist or hand pain and are interested in exploring all of your options beyond surgery - today’s episode is for you.
You’ll learn:
- All about carpal tunnel, including
- What causes wrist pain
- And easy and pain-free ways you can build strength and avoid surgery
All the links:
-
Gil Hedley’s “Fuzz Speech”
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Improve Grip Strength with Hanging [VIDEO]
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www.aewellness.com/mavens - Movement Mavens waitlist
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Better flexibility comes from your brain trusting that you can move safely - not your muscles magically getting longer.
So why is stretching always recommended when you have pain? And is there something else you can do (that’s faster and has longer lasting results)?
If you’re bored of stretching and want to learn how to stretch smarter so your results are longer lasting - this episode is for you.
You’ll learn:
- The science of stretching and how it works
- How to stretch smarter so your results are longer lasting
- And the best combo to get out of pain (for good)
All the links:
-
www.aewellness.com/mavens - Movement Mavens waitlist
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Whether it’s the nebulous days of WFH or the holidays throwing you off track - if you haven’t locked in your workout habits yet, there’s no time like the present. Consistent movement will bring ease to your mental and physical health unlike anything else.
In today’s episode, I’m sharing my top tips to keep you on track with your workouts through the holidays. Plus, my ninja hack for you overachiever perfectionists - which may seem too easy at first, but trust me, it works!
You’ll learn:
- My top 3 ways to get consistent with your workouts
- Why a morning flow is the most important part of the day
- And why simplicity is key (and how to do it) when you’re building new habits
All the links:
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Libby app for library books and audiobooks
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www.aewellness.com/mavens - Movement Mavens waitlist
-
www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Going from worried about surgery to pain-free in 6 weeks is not only possible - my guest today made it happen. I truly believe that you can change the unchangeable - and Lisette is a perfect example of what taking back control of your body and self-care actually looks like.
On today’s episode, you’ll learn:
- The simple way to prevent post-workout soreness
- How one client went from seriously considering surgery to pain-free (without having to give up her workouts) and in less than 6 weeks
- And why trusting the simple fix is the key to getting stronger without getting hurt
All the links:
-
www.aewellness.com/mavens - Movement Mavens waitlist
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Have you ever heard that muscle memory and muscle confusion are the “secret” to getting stronger? I hope I’m not the only one who imagines tiny brains inside your muscles when you hear “muscle memory”. To be honest, the science behind what’s actually happening is nowhere near as catchy or marketable as “muscle memory”, but as a Body Nerd, I know you live to learn - and today’s episode is for you!
Listen in and learn:
- The science behind muscle memory
- Why it isn’t actually a thing
- And why understanding how it works will actually help you get stronger
All the links:
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
When doing core work - should you keep your lower back pressed down? Or in neutral? The better question is WHY.
Why are you doing it in the first place? Because when you understand the underlying mechanics, you can make a better decision for your body.
So on today’s episode, we’re digging into the relationship between core work and lower back positioning.
Listen in and learn:
- The difference between core work with your lower back down vs keeping it in neutral
- Why knowing the difference matters
- And which version is best for building lower back and core strength
All the links:
-
How to Find Neutral Spine [VIDEO]
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
If you’re a runner - you know what a pain (literally!) calf tension can be. And even if you don’t run, you’ve probably felt the ache of tightness along the back of your lower leg from time to time. But what should you do?
Stretching your calves off the edge of a stair helps a little bit - but by the end of your next run or walk around the block, everything usually tightens up again.
If you have tight calves, foot or ankle pain, or stiff ankles - today’s episode is for you!
Listen in and learn:
- Why your calves are so tight
- Why more stretching isn’t the fix
- And why walking on flat ground might have something to do with it
All the links:
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
If you took a break from workouts after the gyms closed earlier this year, you might have noticed that things like concentration and sleep got a little bit harder. But what actually happens to your brain when you exercise? And why do people who exercise seem to have more energy, even when they’re using it all the time?
Listen in and learn:
- What happens to your brain when you exercise
- How exercise helps maintain chemical balance of the brain
- And how much movement you actually need to reap the benefits
All the links:
-
Exercise Influence on Hippocampal Function: Possible Involvement of Orexin-A
-
Altenburg TM, Chinapaw MJ, Singh AS. Effects of one versus two bouts of moderate intensity physical activity on selective attention during a school morning in Dutch primary schoolchildren: A randomized controlled trial. J Sci Med Sport. 2016
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
I’ve been mistaken as a PT on more than one occasion, but the truth is - I never went to physical therapy school. It’s not that I didn’t try (I applied twice), but between lost transcripts and missed deadlines, the universe had other plans for me.
So in today’s episode, I’m sharing my story and why I help my clients become self-reliant so they don’t need me anymore.
Listen in and learn:
- Why I never went to PT school
- The biggest difference between physical therapy and the work I help my clients with
- And why doing it yourself is sometimes the best choice
All the links:
-
Low Back Rescue Workshop 10/24 @ 9:30 am PT - www.aewellness.com/lowback/
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Amanda Thebe is a Menopause Warrior. Because menopause is something that everyone with ovaries will experience in their lifetime - and there’s still a ton of mystery around it. Since your hormones regulate and dictate everything from hunger levels, to sleep quality, energy levels and more, there’s no time like the present to learn how best to manage your symptoms with Amanda’s simple hacks.
Listen in and discover:
- How exercise and nutrition can help you manage perimenopause symptoms
- The best type of workouts to arm you against osteoporosis and osteopenia
- And how to thrive during menopause (aka menopocaplyse)
All the links:
-
Amanda Thebe on Instagram - @amanda.thebe
-
Get Amanda's new book - Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too
-
The North American Menopause Society
-
Dr. Stacy T. Simms - @drstacysims
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Squatting is one of the most natural human moves - but so many of us can’t do it because of issues with your hip, knees, lower back, ankles or feet. So if knee pain is slowing you down, today’s episode is for you.
Listen in and learn:
- 3 fixes that’ll help you squat without knee pain
- Proper squat form
- And the 5 minute squat test that almost did me in
All the links:
-
How to Squat without Knee Pain [video]
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Meditation is just one form of mindfulness - so if you’ve been struggling with sitting quietly and still want the benefits of being more present - journaling fits the bill. And while it seems simple, a daily gratitude practice will help with your psychological health, sleep, and more.
Listen in and learn:
- How I use journaling in my mindfulness practice, including gratitude lists and specific prompts
- The brain science behind the practice, including what your Reticular Activation System has to do with it
- And the 3 things that will help you cultivate a more positive mindset every day
All the links:
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
What does it actually take to get stronger without getting hurt? That’s exactly what I’m sharing in today’s episode. And when you dial in these 6 things, you’ll not only know how to build strength in a sustainable way, but you’ll also be super clear on how to manage anything that comes up. Because YOU should be the only one who decides when it’s time to call it quits - not your grouchy knee, sore back, achy hip or anything else.
Listen in and learn:
- The 6 steps to building sustainable strength
- Your specific roadmap to getting stronger without getting hurt
- And how to keep things simple so you don’t get overwhelmed
All the links:
-
Movement Mavens - get stronger, more flexible and injury free so you can enjoy life without pain. Enrolment open now until September 30, 2020! www.aewellness.com/mavens/
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Injuries slow you down and keep you from your workouts. And while it might be tempting to try fifty million different mobility exercises and foam roller hacks to get out of pain, a step-by-step approach will get you faster and longer lasting results. The Squat Assessment has your back and will help you uncover any imbalances that are creating tension and pain now, or might become an issue in the future. In this episode, I share...
- How to do the step-by-step Squat Assessment
- Why it’s the key to figuring out where to focus your workouts if you want to get out of pain for good
- And the 5 body areas that will make the biggest difference once you dial them in!
All the links:
-
Movement Mavens - get stronger, more flexible and injury free so you can enjoy life without pain. Enrolment open now until September 30, 2020! www.aewellness.com/mavens/
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Being a Body Detetive means you feel phenomenal, every day. You’re moving well, sleeping well, and most importantly, not afraid of pain. But how can you change the seemingly unchangeable and get to that point? It’s entirely possible, regardless of what your diagnosis or MRI says and on today’s episode, I’m laying out exactly how.
In this episode, I share...
- What it means to be a Body Detective
- The 80/20 rule and why it’s the key to spending less than 15-mins a day on body maintenance
- And the 2 most common mistakes I see people making when you’re trying to get stronger and out of pain
All the links:
-
Move Smart Workshop [FREE series] - www.aewellness.com/workshop/
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
There’s nothing more frustrating than thinking your injury is gone only for it to keep coming back every time you go on a run or back to working out. Which is what was happening to my client, Monica. She’s joining us today to share her journey on how she got out of the injury cycle and back to moving her body in all the ways she loves.
Listen in and discover:
- How learning the new language of movement has changed her workouts and her life
- Why her mobility and bodywork tools are no longer lonely and dusty in the corner
- And why this work is more than just post-workout recovery
All the links:
-
Change Academy Podcast
-
Monica’s website Nutrition Over Easy
-
Sports Face Mask (ps - this doesn’t protect others from COVID-19 if you are an asymptomatic carrier)
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
The Body Mass Index is an outdated model of measurement that was never meant for individuals. And yet your height and weight are recorded and used to determine if you’re healthy or not by your doctors and insurance companies. But did you know that it was created by a mathematician? And the original data collected was only on white men? Yeah, me neither, which is why today we’re diving deep into the BMI and why it’s totally BS.
In this episode, I share...
- Why the BMI is BS
- The science and history behind the calculation
- And why it does more harm than good
All the links:
-
The BMI Is Racist And Useless. Here's How To Measure Health Instead by Christine Byrne
-
The Bizarre and Racist History of the BMI
-
Widely Used Body Fat Measurements Overestimate Fatness In African-Americans, Study Finds
-
Garabed Eknoyan, Adolphe Quetelet (1796–1874)—the average man and indices of obesity, Nephrology Dialysis Transplantation, Volume 23, Issue 1, January 2008, Pages 47–51
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Fat Is Not the Problem—Fat Stigma Is
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Dawn Mauricio is not only the kindest, most compassionate person you’ll ever meet, but she’s also a genius when it comes to meditation. So when I saw that she had a new book for meditation beginners, I knew I had to sit down with her. Enjoy our conversation and learn:
- The difference between mindfulness and meditation
- If meditating with your eyes open is a thing
- And how to tell if you’re doing it right (it’s not what you think!)
All the links:
-
Dawn’s website - dawnmauricio.com
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@dawnmauricio on IG
-
Mindfulness Meditation for Beginners: 50 Meditations to Practice Awareness, Acceptance, and Peace by Dawn Mauricio
-
Insight Timer App
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Mobility can be simple - but most of us overcomplicate it to the point where it feels impossible. I’m a big fan of streamlining your movement and wellness so you can spend less time thinking about it and just get it done. But don’t worry - I’m not going to tell you to just move more - because moving smarter will save you tons of time.
In this episode, I share...
- The 3 mobility mistakes that are slowing you down
- How to help your overachiever brain feel some relief when it comes to workouts
- And why one size fits all mobility plans fall short
All the links:
-
Get 4 weeks of movement done-for-you with the Mobility Mastery Toolkit www.aewellness.com/toolkit/
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Do you pee when you sneeze? Or cough? Laugh? Run? While it may be common, it’s not necessarily normal and you don’t have to just put up with it. On today’s episode, we’re focusing on one of the most critical aspects of your core and spinal stability - the pelvic floor (and no, this isn’t unique to women as all humans have pelvic floors!).
I share...
- Why a weak pelvic floor is to blame for peeing when you laugh, but kegels aren’t the answer
- What breathing mechanics have to do with it
- And when you should consider going to a pelvic floor physical therapist
All the links:
-
Movement Mavens - get stronger and maintain your body with your own customized wellness plan - enrolment open until August 11, 2020! www.aewellness.com/mavens/
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Does more rolling = less pain? Not always. And if you’ve been rolling the exact same spot over and over again and not getting any relief, then today’s episode is for you.
I share...
- How much bodywork you want to aim for on a daily basis
- How to know when you’ve done too much
- And the super nerdy reason why you don’t need to roll the same place every day
All the links:
-
Tune Up Fitness (I like the Therapy Ball Plus) - www.aewellness.com/tuneupfitness/
-
Rad Roller (I love the Recovery Rounds) - www.aewellness.com/rad/
-
Fascia: What it is and Why it Matters by David Lesondak
-
Movement Mavens - get stronger and maintain your body with your own customized wellness plan - enrolment open until August 11, 2020! www.aewellness.com/mavens/
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
In today’s episode, I’m giving you an inside peek to how I work with clients and what’s included in an AmplifyU Plan. If you have tight hips - any one of the suggestions I share can be used to get you out of tight hip purgatory.
I share...
- The step-by-step plan I created for a client with hip pain
- Why more stretching isn’t the answer
- And why unlocking your hips starts with your entire body
All the links:
-
Tackle Your Tension [FREE CLASS] - www.aewellness.com/rollout/
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Naps are amazing. But not when you fall so deeply asleep that you’re down for hours. So what’s the best way to take advantage of this free and easy brain-boosting activity?
In today’s episode, we cover all things naps, including...
- How to take naps without falling asleep for hours
- Why you should be taking naps
- And the best length of time for a perfect nap
All the links:
-
Tackle Your Tension [FREE CLASS] - www.aewellness.com/rollout/
-
The Nap Ministry @thenapministry
-
Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping
-
Manta Sleep Mask
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Crunches suck - and they’re not the best way to get a stronger core. So if core work is high on your priority list, you’ll want to listen to today’s episode and learn how you can maximize your strength without wasting time doing boring crunches.
I cover...
- What core work actually is
- How to build a core that’s strong and stable
- And why your current program isn’t working (especially if it includes crunches)
All the links:
-
AE Wellness YouTube
-
Mobility Mastery Toolkit - www.aewellness.com/toolkit
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
You were made to run. And I believe you should be able to run without pain. And while I’d describe myself as runner-ish, I have a number of races under my belt and can definitely help you learn how to move smarter so you can run pain-free. So today’s episode is all about how to keep your body healthy, no matter how many miles you log.
I cover...
- How to run without getting hurt
- Best practices and mobility exercises to keep you injury free
- And why jump roping is one of my favorite ways to improve running skills
All the links:
-
Valerie Hunt @runrx
-
Alison Staples @alioop_0_o_runs
-
Jil Angie @NotYourAverageRunner
-
How to Jump Rope with Good Form [video]
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
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Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
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818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
If you have back pain or sciatica - today’s episode is for you! The sciatic nerve is one of the largest nerves in the body and can be a huge pain in the butt (literally). My only experience with sciatica in my 20s set me on a body nerd journey that brings us to today.
So if you’re ready to get rid of sciatica, listen in and learn...
- The anatomy of the sciatic nerve
- What causes sciatica
- And where to build strength so it doesn’t get irritated again
All the links:
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Neutral Spine Exercise [video]
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How to Hip Hinge Properly [video]
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MRI Findings Not Helpful in Determining Herniated Disc-Related Sciatica Treatment
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
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Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Want to get started with kettlebells and strength training, but don’t want to get hurt (and not sure where to start)? I got you covered with today’s episode! I’ve been using my kettlebell weekly since quarantine started and it’s always been one of my favorite pieces of equipment. Whether you’re a newbie or trying to unlock why you keep getting hurt, today’s episode is for you.
I cover...
- How to get started with kettlebells
- The 3 most important moves to master first
- And the biggest misconception that will save your arms so much misery!
All the links:
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How to Hip Hinge Properly video
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
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Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
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818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Have you been feeling disconnected and out of sorts for the last few months? Or maybe you’ve been cycling between feeling super duper productive, only to be exhausted and unable to do anything the next? I know I have!
On today’s episode, I’m sharing
- The 6 things I’ve been focusing on the last few months to help manage stress and my nervous system
- Why it’s not as simple as chilling out
- How you can't reason your way out of a stress response (but what you can do instead)
All the links:
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Lumos Transforms Anchoring Resilience Free Workshop
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TheSkimm - quick and easy way to find out what's going on in the world
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
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Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Is stretching enough if you feel super tight? It depends. Because feeling tight isn’t just about short muscles. In fact, it probably has more to do with your fascia and collagen than anything else. If your body feels super tight or you’re not sure if all that stretching is actually working... today’s episode is for you.
I cover...
- Why your body feels so tight
- If it’s your muscles or fascia (why that matters)
- And what collagen has to do with it
All the links:
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Movement Mavens - get your first week free when you join before June 2! www.aewellness.com/mavens
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
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Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Are deep lunges bad for your knees? Will your knees explode if you do one? In this episode, I’m diving deep into the anatomy of the knee so you can make an informed decision about deep lunging and if it’s right for you.
I cover...
- How knees and other synovial joints work
- How deep lunges affect them
- And how you can keep all your joints strong and healthy, no matter what
All the links:
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How to Get Stronger without Getting Hurt [FREE Masterclass] - www.aewellness.com/workshop
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
A tight IT Band can create issues like Runner’s Knee, ITB Syndrome and pain in your hips or knees. But stretching or foam rolling your IT band aren’t always the best fix. In fact, your IT band can’t actually stretch. So on today’s episode, we’re digging into the anatomy of the IT band and...
- Why stretching isn’t the fix for IT band syndrome or runner’s knee
- What’s creating IT Band tension in the first place
- And the fix that will help you get stronger...for good!
All the links:
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IT Band Stretching Does Not Work
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IT Band Guide [FREE DOWNLOAD] - www.aewellness.com/itband
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How to Get Stronger without Getting Hurt [FREE Masterclass] - www.aewellness.com/workshop
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
How much water do you actually need to drink? Is it half your body weight? 8 glasses a day? Are electrolytes necessary? On today’s episode, I’m digging into all the hydration myths to sort fact from fiction so you can stay well hydrated (and keep performance and recovery humming).
In today’s episode, I cover:
- How much water you actually need to drink
- If thirst is actually a good indicator of your hydration
- And why drinking water and absorbing it are not the same thing
All the links:
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All my hydration tools - www.aewellness.com/amazon
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Tackle Your Tension LIVE - free Bodywork Class - www.aewellness.com/tension
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
If you’re struggling getting grounded while being stuck at home, my recent discovery is going to be a game changer. You still don’t need to workout everyday, but by starting your day with intentional movement, you can set your mental and emotional state to be more well primed to take on your day.
In today’s episode, I share:
- Why I started doing 10 push ups every morning
- How a specific type of movement can change your brain chemistry daily
- And how to shift your mental and emotional states so you feel more grounded
All the links:
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Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers by Timothy Ferriss
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Dr Shanté Cofield @themovementmaestro
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www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Your back pain and tension might have less to do with your back and everything to do with your psoas. Yep, this massive hip flexor that connects your upper and lower body plays an important role in how your back feels purely because of its location.
If you have back, pelvis, or hip pain - this week’s episode is for you. I cover:
- How your psoas can cause back pain
- What posture has to do with it (because doesn’t it always?)
- And the fixes to try ASAP (and no, it’s not stretching)
All the links:
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High Inner Thigh Massage from AE Wellness YouTube
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Gut Massage from AE Wellness YouTube
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Trying to jumpstart a workout routine but you keep stopping and starting? Are you struggling with injuries and pain every time you up your mileage? Then today’s episode is just for you! I cover...
- How to increase workout intensity from adding mileage or upping your workout frequency
- Why breaking down a movement is the best way to build sustainable strength
- And the steps to take to make sure you don’t get hurt in the process
All the links:
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RunRX - Follow Valerie Hunt to learn how to run and stay pain free @runrx on IG
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Jaw and Neck Pain Self-Care Guide use code JAW at checkout to get it 100% free!
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Jaw pain is no joke. And it’s probably at the root of why your neck and shoulders hurt. You don’t have to push through it though - in fact there are some simple tweaks you can make right now that will help get you out of pain today.
On today’s episode, I cover...
- Why your neck and jaw hurt
- Why stretching your tight neck isn’t the fix
- And the simple thing you can do right now for relief
All the links:
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Jaw and Neck Pain Self-Care Guide use code JAW at checkout to get it 100% free!
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www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Pull ups are a fantastic way to build upper body strength, which can help keep neck, shoulder, wrist, and elbow pain at bay. And anyone can do a pull-up - as long as you focus on the right muscles and practice some of the exercises I’m sharing in today’s episode.
Today’s episode is all about pull ups! Including:
- How to get your first pull up
- The muscles and mechanics to focus on
- And what types of exercises will help you get there faster
All the links:
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Doorway pull up bar
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Working out at home doesn’t have to be a downgrade - in this week’s episode, I’m sharing how you can supercharge your home workouts so you keep getting stronger and don’t get hurt.
I’m sharing everything I’ve learned over the years about working out at home, including...
- How to effectively workout from home, with or without equipment
- The workout formula I’ve been using every week for years
- The equipment you need and what would be nice to have
All the links:
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Movement Mavens: learn how to move well, maintain your body, and maximize strength, so you can enjoy life without pain. Enrollment is open now!
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Kettlebell (varying weights)
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Dumbbells (varying weights)
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Resistance Loops
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How to Hip Hinge
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How to Squat
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Should you stretch or strengthen your obliques? And what’s the easiest way to keep your entire core strong (without having to do a billion crunches)? I got you covered with today’s episode.
I dive deep into the obliques, including...
- How to stretch your obliques
- Why they get stiff
- And the best way to keep your entire core strong and flexible without spending hours at the gym
All the links:
-
How to Get Stronger Without Getting Hurt [FREE Workshop]
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Standing with good posture will get you noticed, but if you’re not practicing it regularly, it’s exhausting. But having better posture is also critical if you want to build sustainable strength and break out of the injury cycle.
On today’s episode, I’m sharing how better posture is the key to a stronger core and...
- What good posture looks and feels like
- Why posture matters
- And the three most important things to pay attention to so your good posture isn’t exhausting
All the links:
-
How to Get Stronger Without Getting Hurt [FREE Workshop]
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
If you’ve ever wondered if it was possible to improve your eyesight and ditch your glasses, my guest today, Claudia Muehlenweg, is going to teach us how. As a Vision improvement coach, she’s an expert at helping you see clearly without glasses. And since vision truly happens in your brain - your brain can always learn new tricks.
On today's episode, we cover:
- Practical tips for how you can strengthen your vision and ditch your glasses
- What I’ve been doing over the last 20 days to improve my eyesight
- And the specific exercises that will improve your vision and strengthen your eyes
All the links:
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MyHolisticVision.com - Claudia’s website
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10 habits for healthy and happy eyes - Claudia’s free download and option to book a consultation
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Claudia’s Instagram @holisticvisioncoach
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Zenni Optical
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The Art of Seeing by Aldous Huxley
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
If you’re a human - you’re stressed. No matter how you feel, your biology can’t distinguish between a work deadline and being chased by hungry lions. So what’s the best way to unwind? Is it forest bathing? Is it therapeutic tremors? Meditation?
On today’s episode, we’re covering all things stress, including:
- What happens to your body when you’re stressed
- How to relax so you can think more clearly and sleep soundly, every single night
- And why true relaxation requires more than just a Netflix binge session
All the links:
Forest bathing's effect on physiology from the J Physiol Anthropol 26(2): 123–128, 2007
Mindfulness and cortisol levels [research]
Neurogenic tremor through TRE Tension, Stress and Trauma Releasing Exercises according to D. Berceli in the treatment of post-traumatic stress disorder PTSD
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www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
We tend to think that issues like bunions, knee pain, and tight hips are hereditary, but if your feet are always turned out, your lower body pain probably has more to do with your position than anything else. And the fix isn’t expensive shoes or stretching your hips for hours a day. It might be as simple as changing your foot position.
In today’s episode, I cover:
- Why you should stop walking like a duck
- What that actually means
- And why foot position could be the cause of tight hips and knee pain
All the links:
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Sleep is important, but did you know it plays a critical role in tissue healing, brain health and performance too? Today I’m joined by sleep nerd, Dr. Giancarlo Licata to chat all things sleep and why it’s the #1 thing you can do to shift your health.
On this episode, we cover
- What happens to your body when you sleep
- Why time is less important than the type of sleep you’re getting
- And 3 biohacks that will help you sleep better tonight
All the links:
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Vital Head & Spinal Care (Dr. Licata’s practice)
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Stages of sleep
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The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight by by Satchin Panda PhD
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Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker PhD
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Oura Sleep Ring
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Whoop Sleep Tracker use code Vital15 to save 15%
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www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Have you ever massaged your guts? What if I told you that it can improve your posture, boost your immunity, help with digestion, and reduce stress...would you consider it then? Gut massage has been around for thousands of years, but chances are you’ve never heard of it or tried it. But, when it comes to maintaining your body and feeling amazing every day, you definitely need this in your tool box.
In today’s episode, I cover:
- What gut massage is
- Why you should be doing it
- How just a few minutes a day can improve posture, reduce stress, and help boost your immunity
All the links:
-
My Gut Massage Instagram Post
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Osteopathic lymphatic pump techniques to enhance immunity and treat pneumonia
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How to Mobilize Your Diaphragm for Better Breathing and Core Control [HOW TO VIDEO]
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Tune Up Fitness Coregeous Ball
-
Rad Roller Centre
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Will getting stronger ruin flexibility? Can you actually be both flexible and strong? And where does mobility fit in with all of this? The fitness industry loves to throw around terms, but when you’re thinking about your next workout, clarity is more important. So in today's episode, we’re diving deep into strength and flexibility and figuring out which one is more important.
On this episode I cover:
- Which is more important - strength or flexibility?
- What mobility actually is (and why it matters)
- And why unlocking your tension is most important thing you can do to get stronger, without losing flexibility
All the links:
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Most hip stretches are missing a very important element that’s leaving your hips stiff and grouchy. If you want to supercharge your hip mobility AND you don’t want to spend hours a day stretching to get there, today’s episode is for you.
On today’s episode, I’m sharing
- The important piece most traditional hip stretches are missing
- Why better hip mobility could be the key to unlocking your low back tension and fixing knee pain
- And the 3 hip stretches you need to try right now to supercharge your hip mobility
All the links:
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Movement Mavens is the only program of it’s kind that not only teaches you how to maintain your body and move well, but also helps you craft your personalized plan so you can build sustainable strength, consistently. Doors close January 28th.
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Face Up Pigeon Pose (from Instagram)
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90/90 Stretch (from YouTube)
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
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Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
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818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
If you’ve ever had foot pain, chances are you’ve probably worn orthotics, iced your feet, and stretched your calves. But what if I told you that plantar fasciitis wasn’t caused by tight calves? And that icing won’t help your body recover faster?
On today’s episode, I’m sharing
- All about plantar fasciitis
- Why you don’t need to stretch your calves for foot pain
- Why icing isn’t as helpful as the internet wants you to think
- And some simple fixes you can do instead
All the links:
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How to Build Sustainable Strength Without Getting Hurt [FREE WORKSHOP]
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Movement Mavens is only program of it’s kind that not only teaches you how to maintain your body and move well, but also helps you craft your personalized plan so you can build sustainable strength, consistently. Doors open on January 15.
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
If you’re human - you’re stressed and it probably feels like it’s only getting worse. Meditation is exercise for your brain. Not only will a regular practice reduce stress, but will also improve your focus. So if you’re feeling distracted, frazzled, and in need of a break - Don’t grab a Snickers, sit down and meditate.
On this episode, I cover
- What happens to your brain when you meditate
- How to do it
- And why it's one of the best things you can start today for your health and physiology
All the links:
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How to Build Sustainable Strength Without Getting Hurt [FREE WORKSHOP]
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Is meditation associated with altered brain structure? Author: Kieran C.R. Fox,Savannah Nijeboer,Matthew L. Dixon,James L. Floman,Melissa Ellamil,Samuel P. Rumak,Peter Sedlmeier,Kalina Christoff. Neuroscience & Biobehavioral Reviews. June 2014
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Moore, Adam et al. “Regular, brief mindfulness meditation practice improves electrophysiological markers of attentional control.” Frontiers in human neuroscience vol. 6 18. 10 Feb. 2012, doi:10.3389/fnhum.2012.00018
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Movement Mavens is only program of it’s kind that not only teaches you how to maintain your body and move well, but also helps you craft your personalized plan so you can build sustainable strength, consistently. Doors open on January 15.
-
www.aewellness.com/podcast - Show notes, links and more.
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Am I the only one who struggles to eat enough vegetables? Greens (and other colors!) are good for us but it can be hard to weave them in creatively to your dishes, especially if you’re feeding picky eaters. Luckily, my guest today is plant-based meal planning expert Stephanie Dreyer.
On this episode, we cover
- How to get more vegetables into your life
- Why batch cooking will save you time and money
- And how to create healthy meals for breakfast, lunch, and dinner
All the links:
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Stephanie’s Website- Free Batch Cooking Starter Guide - Stephanie's Batch Cooking Challenge starting January 15th! - Want extra help? The Batch Cooking Club is open - 7-Day Meal Planner- Taco Stuffed Acorn Squash- Trader Joe's "Homemade-is" Meal Ideas and Recipes - Instagram: @veegmama
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www.aewellness.com/podcast
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
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Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Stretching is not the cure-all it’s made out to be. In fact, if you’re dealing with soreness, tension, or pain right now, stretching may not be your best bet. But what do you do instead? Is it mobility? Foam rolling? Icing?
On this episode, I cover
- Why you don’t really need to stretch
- Why stretching isn’t as helpful for getting rid of pain as you might think
- And a simple shift to supercharge your stretching
All the links:
-
www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
CBD is all the rage right now - you can get it infused in your water, smoothies, eat gummies, oil, or rub a balm all over your sore muscles. But if you’ve ever wondered how CBD works or how it’s different from THC, today’s episode is for you.
On this episode, I cover
- How you already have built in receptors for CBD in your brain and body
- How CBD works
- And how it can reduce inflammation, anxiety, pain and help you sleep better at night
All the links:
Today’s episode is brought to you by Nuvamed. Save 10% and get free shipping when you shop their full line of full-spectrum CBD at www.aewellness.com/nuvamed and use the code AEWELLNESS at checkout!
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www.aewellness.com/podcast - Show notes, links and more.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Willpower is a dangerous lie we use to beat ourselves up when we can’t stay away from chocolate. Or get started on a new morning routine. Or any number of ways we like to “should” ourselves. I think willpower is nonsense and that knowing if you’re an all or nothing or moderate type of person will help you finally stick with a new habit.
On today’s episode I cover...
- Why the idea of willpower is a lie
- Why knowing your own tendencies is more important
- How you can get into (and stick with) a consistent habit
- Why I don’t bring chocolate into the house unless I plan on eating the whole thing (and other ways I set myself up for success)
All the links:
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Stress Less this Winter Challenge (free!)
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www.aewellness.com/podcast
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
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Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
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818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
A cancer diagnosis tried to derail her dreams, but she wasn’t ready to let that happen. On today’s episode, I sit down with life coach and cancer survivor, Ceca Mijatovic of the Truth and Dare Podcast. We go deep in this conversation and her step-by-step framework for how to overcome FEAR will change your life.
On this episode, we cover
- Why intention makes all the difference between short-term fixes and deeply nourishing self-care
- How being deliberate and consistent to even the tiniest of habits can make a big change in your life
- Why community is so important on your healing journey
- Why you should be saying no more often
- And how to live a life with purpose and set an example for those around you
All the links:
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Truth & Dare Cancer Website (https://www.truthanddarecancer.com/)
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Truth & Dare Cancer Podcast (https://podcasts.apple.com/us/podcast/truth-dare-cancer/id1438278677)
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Face Your Fear of Cancer Recurrence (free guide) (https://www.truthanddarecancer.com/freeguide)
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Instagram: @truthanddarecancer
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Facebook: @truthanddarecancer
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www.aewellness.com/podcast
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Free Stress Less Challenge (How to Stress Less This Season): https://www.aewellness.com/stressless/
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Are you breathing deeply today? Breath is one of those things we take for granted because you don’t really have to think about it. But when you do, consciously breathing can rewire your brain. On today’s episode, I’m sharing all things breathing and how you can change your breath to build body that’s structurally sound, from the inside out.
I cover...
- How to use breathwork to improve core strength
- Breathing for relaxation
- How to stretch your diaphragm (and why you should be doing it regularly)
- And why spending a few minutes daily focusing on breathing will be the best thing you can do for yourself today
All the links:
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How to Mobilize Your Diaphragm for Better Breathing and Core Control
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Stress Less this Winter Challenge (free!)
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www.aewellness.com/podcast
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/https://instagram.com/hollaformala/
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Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Do you even foam roll? Bodywork. Myofascial Release. SMR. Whether or not you’re a foam roller pro or have never seen a therapy ball, bringing bodywork into your body maintenance program will help you get stronger, recover faster, and get out of pain ASAP. Bodywork changed my life and it can absolutely change yours too!
On today’s episode I share...
- All about Bodywork and how to use it
- How regular bodywork and massage can speed your recovery time
- Why Bodywork should be a part of your body maintenance
- And the 5 places you definitely don’t want to roll
All the links:
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RAD Roller Recovery Rounds
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Tune Up Fitness Therapy Ball Plus
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www.aewellness.com/podcast
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Have you ever wondered if there was a genetic component to happiness? Or how to change your happiness set point? On today’s episode, I’m joined by Happiness Coach Kim Strobel, who is sharing the science behind happiness.
On today’s episode we cover...
- How to change your happiness set point
- The top 6 habits to increase happiness levels
- Why meditation and gratitude should be an important piece of your self-care practice
All the links:
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Kim’s Website
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She Finds Joy (Kim’s FB Group)
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She Finds Joy Podcast (look for it in your podcast app!)
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Headspace meditation app
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Deepak Choprah Ananda Meditation
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www.aewellness.com/podcast
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Lower back pain sucks. And whether it’s brand new or an old friend, pain in your lower back gets in the way of everything you do. When it comes down to it, there are really only 4 reasons your back might be hurting and the good news is, the fix is easier than you might think!
On today’s episode I cover...
- Why your lower back hurts and what posture has to do with it
- A super easy assessment you can do for yourself
- And the 4 most common causes of lower back stiffness, tension, and pain
All the links:
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Movement Mavens: www.aewellness.com/mavens
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www.aewellness.com/podcast
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Sitting up straight is hard work - and, more often than not, leaves your back feeling exhausted! So why is sitting “well” so much work? And is it possible to sit in a way that won’t create back pain, sciatica or neck pain (without having to spend $$ on a really expensive desk chair?)
On today’s episode I cover...
- How to sit up straight without getting exhausted
- Why a different chair won’t make sitting more comfortable
- What good sitting posture actually looks like
- How to strengthen your body for pain-free sitting
All the links:
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Movement Mavens: www.aewellness.com/mavens
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www.aewellness.com/podcast
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Body. Mind. AND spirit. All are equally important when it comes to overcoming any story you have about your body. My guest today, Nicole Kaufman, is as nerdy about brain science as I am about the body. And as a board certified licensed mental health therapist, she’s the perfect person to share how thoughts affect the physical body.
In this episode we cover:
- How to reframe your stories to make lasting change
- The importance of gratitude in the healing process
- How perfectionism gets in the way of progress
- Why setting mindset boundaries is the best thing you can do for your health
All the links:
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Nicole’s website
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Nicole’s Facebook Page
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Recommended reading: Becoming Supernatural: How Common People Are Doing the Uncommon by Dr. Joe Dispenza
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www.aewellness.com/podcast
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Does icing actually work? Chances are that you’ve grabbed an ice pack for bumps and bruises. We all do it, but I wanted to really know, is icing actually effective for healing?
Before you grab another ice pack - listen to today’s episode and learn...
- Why icing isn’t the best way to treat pain
- How current research on icing doesn’t have lots of answers
- Why rest, ice, compression, and elevation won’t get rid of pain entirely
- And what you should do instead
All the links:
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Movement Mavens: www.aewellness.com/mavens
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www.aewellness.com/podcast
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Swenson, C. , Swärd, L. and Karlsson, J. (1996), Cryotherapy in sports medicine. Scandinavian Journal of Medicine & Science in Sports, 6: 193-200. doi:10.1111/j.1600-0838.1996.tb00090.x
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Hubbard TJ, Denegar CR. Does Cryotherapy Improve Outcomes With Soft Tissue Injury?. J Athl Train. 2004;39(3):278–279.
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Is wrist pain getting in your way? Then today’s episode is for you! We live in a time where you don’t have to carry groceries, flip a light switch, or walk your dog (there’s an app for that, you know), but all the convenience comes at a cost. While devices get lighter, our wrists are getting weaker and weaker. But the fix for most wrist pain is a lot simpler than you might think...
On today’s episode, I cover:
- Common causes of wrist pain
- Easy wrist pain fixes
- All about carpal tunnel syndrome and why surgery isn’t always your best option
- How getting stronger wrists can help with neck and shoulder pain
All the links:
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www.aewellness.com/podcast
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THIS WEEKEND >> Join us for the Body Nerd Garage - October 12-13 in Los Angeles
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
All things skin care, skin fitness, SPF and more with skin fitness expert and friend, Cybil Solyn. Cybil has been instrumental in helping me get clearer and more healthy skin, even after two rounds of Accutane couldn’t clear up my acne. On today’s episode, she answers your biggest questions around skin care and how to take excellent care of the largest organ in your body.
We cover:
- All things SPF: how to use it, if higher is actually better and if SPF clothing does what you think
- How the ingredients in the products you use around your face (shampoo included!) can be the source of breakouts
- And if jade rollers are really as beneficial as instagram wants us to think they are
All the links:
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Cybil’s Instagram: @yourskinfitnessexpert
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Cybil’s Website
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www.aewellness.com/podcast
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Join us for the Body Nerd Garage - October 12-13 in Los Angeles - Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Building a consistent movement habit is hard. And it’ll take some trial and error to find your perfect blend of habit forming (and will-power busting) magic before you get it just right. Consistency is required if you want to get stronger and kick soreness, tension and pain to the curb...but it’s hard to get going!
So on today’s episode, I’m sharing:
- 5 ways to build a consistent movement habit
- The common mistakes that are getting in your way
- And the key mindset shift that has to happen first
All the links:
-
www.aewellness.com/podcast
-
Join us for the Body Nerd Garage - October 12-13 in Los Angeles
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
-
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Getting a diagnosis like hip bursitis or plantar fasciitis can be scary, especially when you don’t fully understand what’s happening. Is your body fighting back? Is it permanent? The good news is that with a little knowledge about what’s going on, you can craft a plan to get yourself out of pain, ASAP.
On today’s episode, I cover:
- All about the -itises, like bursitis, Plantar Fasciitis and tendonitis
- Common causes of inflammation
- And the best way to help your body recover, repair and heal so it doesn’t come back
All the links:
- www.aewellness.com/podcast
- Body Nerd Garage (Oct 12-13 in Los Angeles)
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
-
Drop me a line on the Body Nerd Hotline - tell me what your body nerd hack is by leaving a voicemail at 818-396-6501
When it comes to pain - an MRI is not always the most helpful first step. As a diagnostic tool it’s fantastic - but it has limitations because a diagnosis says nothing about what your best next step is. And the MRI will most likely find a structural issue - but that tear is not the only piece of the puzzle when it comes to resolving your pain.
On today’s episode, I share:
- Why you probably don’t need an MRI
- The limitations of medical imaging
- Why an x-ray or MRI may not be the most helpful first step
- And why the appearance of structural damage doesn’t have to mean pain
All the links:
-
www.aewellness.com/podcast
-
Body Nerd Garage (Oct 12-13 in Los Angeles)
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
-
Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
Contrary to popular belief, getting stronger will not make you bulk up and lose flexibility. In fact, you’ll probably feel more confident, have better posture, and stop having to ask for help to open jars all the time. Getting stronger transformed the way I carry myself and I have Elizabeth Wipff of Strong and Bendy to thank for that. Elizabeth is on a mission to demystify strength training for people want to get in the gym but just don’t know where to start.
On today’s episode, we cover:
- What it means to be strong
- Where to get started with strength training
- And why picking up a weight will transform your life and help you create confidence you never knew you had
All the links:
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Elizabeth’s Website Strong and Bendy
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Elizabeth’s Strength and Conditioning for Bendy People class in New York (October 2019)
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Elizabeth on IG @strongandbendy https://instagram.com/strongandbendy/
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www.aewellness.com/podcast
-
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
-
Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
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Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
Knee pain is a drag - and just because everyone has it doesn’t mean it’s inevitable. Many of the issues at the knee are caused by something higher up (hips, low back, core) or below (foot/ankle). Think of the knee as the middle kid stuck between your hip and your ankle. So whether you have knee pain or just want to keep it as far away as long as you can, today’s episode is for you.
On today’s episode, I share...
- Common causes of knee pain
- How knees work and important knee anatomy
- Easy steps you can take to get rid of knee pain in less than 15-mins a day
All the links:
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www.aewellness.com/podcast
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Episode 23 - Why Your Hips are So Tight
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
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Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
Tension headaches are a drag. Whether you have a tension headache that won’t go away or get them frequently, like I used to, I know that you’d probably do just about anything to get rid of them. Luckily, you don’t have to sell a kidney, you just have to be intentional with how you move. This week’s episode is all about tension headaches, what causes them and what you can do right now to get rid of them.
On today’s episode, I share...
- My personal history with tension headaches
- How I went from getting them bi-weekly to maybe twice a year
- What causes tension headaches
- Easy things you can do to build strength and get rid of them once and for all
All the links:
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www.aewellness.com/podcast - Movement Mavens: www.aewellness.com/mavens - Wall Slides for Neck and Shoulders: https://www.youtube.com/watch?v=GnIVJalvDWs - Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
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Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at www.bodynerdshow.com
Can you get rid of toxins through your sweat? This is the question that floated around in my head after sweating for an hour (intentionally!) at Shape House. Whether your heat is far-infrared induced (like mine was), from a sauna, or just being outside on a hot summer day, I set out to finally answer the question - are you actually toxic?
On today’s episode, I share...
- Why I intentionally got wrapped up like a burrito to sweat for 55 minutes
- The benefits of sweating (and how it works)
- If you can actually sweat out toxins aka the elusive “detox”
- And if you’re even really toxic to begin with
All the links:
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www.aewellness.com/podcast
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www.aewellness.com/SORE
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Stephen J. Genuis, Kevin Lane, and Detlef Birkholz, “Human Elimination of Organochlorine Pesticides: Blood, Urine, and Sweat Study,” BioMed Research International, vol. 2016, Article ID 1624643, 10 pages, 2016. https://doi.org/10.1155/2016/1624643
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
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Download a free plan with 9 simple things to soothe yourself when you’re in pain: http://www.aewellness.com/pain-free
The solution for tight hips and hip flexors isn’t to stretch more. Especially because your hips aren’t tight because they need more stretching - chances are it’s something else (that’s easily remedied!)
On today’s episode, I share...
- Why stretching isn’t really helping your tight hips and what to do instead
- Why your hip flexors are so darn tight
- And how sitting this special way can make all the difference
All the links:
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www.aewellness.com/podcast
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www.aewellness.com/SORE
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Kelly Starrett's Secrets to Long Lasting Health & Mobility - CreativeLive
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Better Hip Mobility (no equipment needed) from IGTV
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
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Download a free plan with 9 simple things to soothe yourself when you’re in pain: http://www.aewellness.com/pain-free
A decade in the fitness and wellness industry has taught me more than how fun it is to wear spandex everyday. And teaching at Wanderlust this past weekend has me all nostalgic about the journey to getting here, what I’ve learned, and how you can avoid making the same mistakes I did.
On today’s episode, I talk about...
- What I've learned over the last ten years in the fitness industry
- How my approach has changed and the small shifts that completely changed how I move on a daily basis
- How I learned to move better (and stop getting injured because of it)
All the links:
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www.aewellness.com/podcast
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www.aewellness.com/SORE
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How to Hip Hinge Video: https://youtu.be/5j6L-o1dwvU
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Strong and Stable Shoulder Mechanics: https://youtu.be/j1J4xm_81a8
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Brooke thomas and the Bliss and Grit podcast: http://www.brookethomas.me/
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
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Download a free plan with 9 simple things to soothe yourself when you’re in pain: http://www.aewellness.com/pain-free
Crystals are having a moment - but what the heck are you supposed to do with sparkly rocks and do they actually do anything? These are the questions I set out to answer when I sat down with energy healer and crystal connoisseur, Devon Cajuste, who also happens to be a former NFL Tight End. Not only do we go deep on how to use energy work to heal your body, but Devon is also an excellent example of living fully in his purpose.
On today’s episode, we cover...
- How to use energy healing as a part of your self-care routine
- The simple meditation strategy that will help you feel more connected and alive, every single day
- How I used energy healing to return to my original unicorn magic self
- How Devon healed a serious shoulder injury with energy work (and how you can heal yourself too)
- How and when to use crystals in your meditation (and how they can amplify what you’re already doing)
- How to choose the best crystals (and their care and keeping)
- How to hone your intuition to manifest everything and anything you want in your life
All the links:
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Follow Devon on IG @devoncajuste86: https://www.instagram.com/devoncajuste86/
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Devon’s website: https://www.dcajuste.com/
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www.aewellness.com/podcast
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www.aewellness.com/SORE
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Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
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Download a free plan with 9 simple things to soothe yourself when you’re in pain: http://www.aewellness.com/pain-free
I sprained my ankle this weekend. And not just a sort-of-ouchy-sprain but a fall-on-your-face-and-burst-into-tears kind of sprain. But my approach to a sprained ankle (and any acute injury) is a bit different AND will get you back to pain-free faster. Whether you’ve sprained your ankle or not, this is a must-listen so you have the info the next time you need it!
On today’s episode, I cover...
- What swelling actually is and why it’s not a bad thing
- Why RICE (rest, ice, compression, elevation) is old news
- Exactly what I did that is allowing me to walk without pain three days after a seriously dramatic ankle sprain
- And how you can handle your next injury (without being afraid!)
All the links:
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www.aewellness.com/podcast
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Wanderlust Festivals Summer 2019 - use code AELLISWL19 to save 10%
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Voodoo Floss + Compression Bands for swelling
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Join the free Body Nerds FB community
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Come hang out with me on Instagram
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
Two-thirds of adults throughout all developed nations are chronically underslept - are you one of them? If you’ve ever wondered how much sleep you actually need (and no, six hours a night isn’t cutting it), if you should be napping, and how you can get through the night without having a wonky neck in the morning, this episode is for you.
On today’s episode, I cover...
- Why you need more sleep right now
- If you really need a nap (and the best length for the perfect nap)
- How much sleep you actually need for optimum health
- Simple ways you can set yourself up for sleep success starting tonight
- And the best sleep positions that won’t leave you with a cranky neck in the morning
All the links:
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www.aewellness.com/podcast
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Matthew Taylor, Why We Sleep: Unlocking the Power of Sleep and Dreams
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Manta Sleep Mask - use the code MANTA10 to save 10% at checkout
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Calm App for night meditations and sleep stories
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Join the free Body Nerds FB community
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Come hang out with me on Instagram
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
How you feel right now has everything to do with how you’re moving and not that much to do with your age. Honestly! Your body is the sum total of all the things you’ve been doing on a consistent basis. Been sitting a lot? Then it’s no surprise your hips feel stiff. The good news is that you can start making tiny changes today that will help you feel as young as you do in your head.
On today’s episode, I cover...
- Why how you feel right now has less to do with your age and more to do with what you did yesterday
- What happens to your body as you age
- How to get started, even if you’ve done nothing for a while
- How cooking and browning your food accelerates the aging process
- And how “taste the rainbow” is an excellent antidote to aging
All the links:
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www.aewellness.com/podcast
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Join the free Body Nerds FB community
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Come hang out with me on Instagram
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
Fash-uh or fah-sha? No matter how you pronounce it, fascia is the body-wide web that holds your body together. In my opinion, it’s the most important issue in the entire human body. And while it’s just now getting its time in the limelight - it’s always been important.
On today’s episode, I cover...
- What fascia is and why you should care
- The many types of fascia that connect the body together
- Why you don’t want to blast it or try to smash it into submission
- Why you slow changes to the body are longer lasting than quick fixes
- And how to keep this body-wide web happy
All the links:
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Join the free Body Nerds FB community
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Come hang out with me on Instagram
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
I’m not a very good runner, even though I have almost every distance but the marathon under my belt. I still believe that running is for everyone, but that it’s also a skill to be learned. So who better to talk to than the nerdiest of running nerds, Jason Fitzgerald of the Strength Running Podcast?
On today’s episode, our running expert Jason shares his best tips on how to get started with running, run faster, and his best tips for staying injury free.
All the links:
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Jason’s IG
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The Strength Running Podcast
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Join the free Body Nerds FB community
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Come hang out with me on Instagram
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
When I stopped drinking coffee over two years ago, it was just for an experiment. But I ended up feeling so much better that I haven’t had another coffee since then. So why did I stop? Well, it has a lot to do with how my body metabolizes caffeine and the specific effect it has on the brain.
If you’re feeling exhausted in the morning and your regular cup of coffee (or two, or three) is no longer cutting it, you may be fighting an uphill battle with these important brain chemicals.
On today’s episode, I cover...
- Why I quit coffee and you should too
- What your delicious cup of joe might have to do with you feeling wired at night and exhausted in the morning
- How you can actually be more energized without coffee
- And what you can drink instead (so you don’t miss your morning cup as much)
All the links:
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Why I Quit Caffeine (and you should too) [Video]
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Join the free Body Nerds FB community
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Come hang out with me on Instagram
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
When your neck feels tight, stretching seems like the logical next step. But if you’re stretching all the time without relief, it’s probably because your neck doesn’t need more stretching. It needs a completely different approach.
On today’s episode, I cover...
- Why the unique shape of the bones in your neck matters.
- Why basic stretching doesn’t really fix neck stiffness
- The best position for your neck during the day and while you’re sleeping
- How your neck and jaw are related (and why you might want to stop chewing gum)
- How to strengthen your neck in better positions (even while you’re at work)
All the links:
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Movement Mavens Membership
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Coregeous ball from Tune Up Fitness
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Join the free Body Nerds FB community
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Come hang out with me on Instagram (@hollaformala)
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
Muscle confusion is a gimmick to get us to buy workout products that we’ll never use. But when you get down to the science of strength building, you learn it’s not really a thing.
On today’s episode, I’m talking why muscle confusion is a lie, why there’s no such thing as muscle memory and how you can build total body strength, even faster.
All the links:
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Join the free Body Nerds FB community
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Come hang out with me on Instagram
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
What if your tension headache wasn’t because of tension? Stress and burnout can manifest as physical symptoms just as frequently as feelings of overwhelm. After letting my self-care routine slip for the last few weeks, I finally hit a wall - and it wasn’t pretty.
On this week’s episode, I’m sharing my personal experience with stress, how the universe slapped me across the face and helped me to realize what really matters, and how having a self-care plan (and actually sticking to it) can help dig you out of a stress induced hole.
What's your secret to keeping stress at bay? I want to know! Leave me a message on Instagram (@hollaformala) or a voice message at 818-396-6501.
All the links:
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Join the free Body Nerds FB community
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Come hang out with me on Instagram
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
There’s a tool for everything. But how can you be sure that it’s really something that you can get good use out of - and not leave in a corner collecting dust?
On this episode, I’m sharing the questions you should be asking yourself before clicking the buy button on another self-care, strength or stretching tool.
What's your favorite self-care hack that helps you feel amazing every day? I want to know! Leave me a message on Instagram (@hollaformala) or a voice message at 818-396-6501.
All the links:
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Tune Up Fitness Coregeous Ball
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Tune Up Fitness Therapy Ball Plus
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Rad Roller Centre
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Rad Roller Recovery Rounds
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Dumbells
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Kettlebells
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Join the free Body Nerds FB community
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Come hang out with me on Instagram
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
As a high school soccer player, I’m super familiar with ankle sprains. And even if you’ve never played a sport - if you have ankles, chances are you’ve twisted yours at least once.
On this episode, I’m doing a deep dive on everything you need to know about ankles, including why ankle sprains happen and how to strengthen your feet to make them a thing of the past.
What's your favorite self-care hack that helps you feel amazing every day? I want to know! Leave me a message on Instagram (@hollaformala) or a voice message at 818-396-6501.
All the links:
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Wanderlust Festivals Summer 2019 - use code AELLISWL19 to save 10%
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Voodoo Floss + Compression Bands for swelling
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Join the free Body Nerds FB community
-
Come hang out with me on Instagram
-
Download a free plan with 9 simple things to soothe yourself when you’re in pain
Daily gratitude journaling can change your life - I know it changed mine! A gratitude practice has been shown to improve a ton of things, including, mood, sleep, physical health, and mental strength.
On this episode, I sit down with my Mom to talk about how a simple act of writing down what you’re grateful for can change your day-to-day.
What's your favorite self-care hack that helps you feel amazing every day? I want to know! Leave me a message on Instagram (@hollaformala) or a voice message at 818-396-6501.
All the links:
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Nicole Sachs and JournalSpeak
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The 3-Minute Morning Journal: Intentions & Reflections for a Powerful Life
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Learn more about Movement Mavens
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Join the free Body Nerds FB community
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Come hang out with me on Instagram
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
The wellness industry is huge - and yet we’re more exhausted than ever. Self-care is touted as a “cure-all” but it’s not working. So what’s broken? We need a new way to define and practice self-care that is proactive instead of reactive.
On this episode, I’m talking about amplifyU - the process I use with my clients that embodies all the things that nourish your body, mind and spirit. It’s not just self-care, but the personalized daily habits put into practice because you are fed up with playing catch up. And the personalized plan that will change your life.
All the links:
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Learn more about Movement Mavens
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Join the free Body Nerds FB community
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Come hang out with me on Instagram
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
Getting 10,000 steps a day is not as hard as you might think it is - and it may be the key to having better moods and energy levels!
On this episode, you’ll learn why 10k steps is the default minimum for most exercise trackers, why I love FitBit, and how a simple leaderboard turned me into a competitive walking monster.
All the links:
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Body Nerd Garage in LA, October 2019- Movement Mavens framework
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Join the Pain-Free. Every Day. FB community
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Come hang out with me on Instagram
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Download a free plan with 9 simple things to soothe yourself when you’re in pain
If I had a dollar for every time someone told me they didn’t have physical therapy post-surgery or injury or that they didn't do their PT homework - I’d be a millionaire! To be honest, I really think we collectively don’t understand what PT’s do and going to them with the expectation to “fix us” isn’t a good use of their knowledge.
On this episode, I step onto my soapbox on if you really need PT, why any good rehab program addresses both the hardware and the software, and why doing your homework really does matter.
What's your favorite self-care hack that helps you feel amazing every day? I want to know! Leave me a message on Instagram (@hollaformala) or a voice message at 818-396-6501.
All the links:
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Join the Pain-Free. Every Day. FB community https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram https://instagram.com/hollaformala/
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Download a free plan with 9 simple things to soothe yourself when you’re in pain http://www.aewellness.com/pain-free
Do your workouts make you happy? Do you feel pressured to work out every day? I have a confession - I don’t exercise every day. I MOVE every day - and there’s a big difference.
On this episode, I discuss the difference between exercise and movement and why it may actually be worse for your body to work out every day. We’ll dive deep into answering the question of if exercising every day really matters and how you can keep your body healthy and strong by doing something else every day.
All the links:
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Pilates Intense Interval Training https://www.piit28.com/
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Katy Bowman Move Your DNA: Restore Your Health Through Natural Movement
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Why We Get Fat: And What to Do About It By Gary Taubes
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Join the Pain-Free. Every Day. FB community https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram https://instagram.com/hollaformala/
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Download a free plan with 9 simple things to soothe yourself when you’re in pain http://www.aewellness.com/pain-free
Pain sucks - but are things as simple as popping a pill and calling it a day? Whether it’s a fresh injury or an old friend, have you ever wondered how pain works and what’s happening in your brain? In this episode, I dive deep into the pain science and how understanding it can help you come up with a plan to get rid of it!
All the links:
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Join the Pain-Free. Every Day. FB community https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram https://instagram.com/hollaformala/
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Download a free plan with 9 simple things to soothe yourself when you’re in pain http://www.aewellness.com/pain-free
Have you ever soaked in an Epsom salt bath? Or done a salt water rinse or soak for a new piercing? Have you ever wondered if any of it actually works? On this week’s episode, we’re talking all things salt: what it is, how it’s thought to work, if it actually can help with muscle soreness and if we still should be gargling with salt water.
All the links:
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Join the Pain-Free. Every Day. FB community https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram https://instagram.com/hollaformala/
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Download a free plan with 9 simple things to soothe yourself when you’re in pain http://www.aewellness.com/pain-free
Do you consider yourself a Body Nerd? Or do you still worry that you’re not quite “nerdy” enough to be one? For me, the only requirement is having a human body and being curious - that’s it!
On this episode, I’m busting all the myths about being a Body Nerd and how getting curious about your body is the first step to getting rid of your pain.
If you believe that life without pain is possible, but you’re not quite sure how to get there - let’s talk. Book a free Movement Magic Call and get clarity on where to focus your self-care energy and figure out what small shifts will get you on the fast track to waking up without pain, every single day. Learn more now at http://www.aewellness.com/apply
All the links:
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Join the Pain-Free. Every Day. FB community https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram https://instagram.com/hollaformala/
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Download a free checklist with 9 simple things to soothe yourself when you’re in pain http://www.aewellness.com/pain-free
Welcome to the very first episode of the Body Nerd Show!
My name is Alexandra Ellis and I am a coach, blogger, former yogi, kettlebell devotee and most importantly, 100% body nerd.
My goal with this show is to empower you with the super uncomplicated things you need to know about self-care and movement so that you can wake up every day, pain-free.
To inspire your own curiosity about the body, so that the next time you feel a sensation - instead of worrying if you’re falling apart, you can be in awe of the amazing human body and know exactly what to do next.
Whether you’re pain-free, dealing with an injury right now, have chronic pain, or are tired of the injury cycle and just want to feel amazing every single day, this show is 100% for you.
I can’t wait to share the nerdy things that get me excited, tips and tricks to make movement a part of your every day, bust some body and fitness myths, and have conversations with other Body Nerds.
If you believe that life without pain is possible, but you’re not quite sure how to get there - let’s talk. Book a free Movement Magic Call and get clarity on where to focus your self-care energy and figure out what small shifts will get you on the fast track to waking up without pain, every single day. Learn more now at http://www.aewellness.com/apply
All the links:
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Join the Pain-Free. Every Day. FB community https://www.facebook.com/groups/aewbodynerds/
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Come hang out with me on Instagram https://instagram.com/hollaformala/
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Download a free checklist with 9 simple things to soothe yourself when you’re in pain http://www.aewellness.com/pain-free