The Body Nerd Show (Alexandra Ellis)
Explorez tous les épisodes de The Body Nerd Show
| Date | Titre | Durée | |
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| 30 May 2019 | 013 Muscle Confusion is BS | 00:10:21 | |
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: - 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 | |||
| 06 Jan 2022 | 145 Why I Don't Do New Years Resolutions | 00:18:00 | |
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:
All the links:
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 | |||
| 15 Dec 2022 | 193 Vagus Nerve & Relaxation | 00:33:20 | |
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 the links:
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
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| 15 Sep 2022 | 181 Hormones, Menstruation, and Optimizing Performance with Dr. Alyssa Olenick | 00:50:05 | |
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:
All the links:
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 | |||
| 04 Feb 2021 | 099 Tension Headaches (and what to do for them) | 00:17:35 | |
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:
- 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! | |||
| 25 Jan 2024 | 230 Back Pain Recovery (without Surgery!) | 00:25:38 | |
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:
All the links:
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| 14 May 2020 | 063 You Can't Actually Stretch Your IT Band | 00:21:59 | |
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...
All the links: - IT Band Stretching Does Not Work - IT Band Guide [FREE DOWNLOAD] - www.aewellness.com/itband - How to Get Stronger without Getting Hurt [FREE Masterclass] - 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! | |||
| 02 Dec 2021 | 142 How to Learn Any New Skill with Mike Fitch | 00:38:19 | |
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:
All the links:
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 | |||
| 22 Dec 2022 | 194 What are electrolytes? | 00:17:26 | |
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:
All the links:
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| 05 May 2022 | 162 Cellulite | 00:23:40 | |
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:
All the links:
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/
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| 18 Apr 2019 | 007 Getting 10k Steps A Day (and Why You Should Care) | 00:20:42 | |
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: - Body Nerd Garage in LA, October 2019 - Join the Pain-Free. Every Day. 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
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| 28 Dec 2023 | 228 How Collagen Powder Works | 00:18:52 | |
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:
All the links:
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| 12 Aug 2021 | 126 How Massage Guns Work | 00:25:10 | |
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:
All the links:
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| 10 Feb 2022 | 150 Do I need to meditate to relax? | 00:28:39 | |
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:
All the links:
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/
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| 28 May 2020 | 065 Why Do I Feel So Tight? | 00:20:19 | |
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...
All the links: - Movement Mavens - get your first week free when you join before June 2! 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! | |||
| 13 Oct 2022 | 185 Running While Injured with Brodie Sharpe, PT | 00:36:25 | |
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:
All the links:
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 | |||
| 08 Jul 2021 | 121 Core Strength + Breathing with Jill Zimmerman PT | 00:37:56 | |
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:
All the links:
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| 25 Mar 2021 | 106 Why I Stopped Drinking Coffee (and Sleep Better Than Before!) | 00:17:32 | |
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:
- 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! | |||
| 21 Mar 2024 | 234 You Don’t Need to Lose Weight to Get Out of Pain | 00:15:58 | |
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:
All the links:
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 | |||
| 26 Dec 2019 | 043 Why You Don't Need to Stretch | 00:14:35 | |
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
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! | |||
| 15 Jul 2021 | 122 Help for Achilles Tendonitis | 00:25:31 | |
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:
All the links:
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| 18 Aug 2022 | 177 All About Bunions | 00:21:49 | |
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:
All the links:
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| 13 Mar 2025 | 237 I’m back! Grief and other things. | 00:23:33 | |
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:
All the links:
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/
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| 21 Jul 2022 | 173 Hydration | 00:22:22 | |
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:
All the links:
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 | |||
| 26 May 2022 | 165 Foot Pain with Holly Middleton | 00:39:39 | |
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:
All the links:
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/ | |||
| 29 Oct 2020 | 086 What Happens to Your Brain When You Workout? | 00:15:51 | |
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:
- Exercise Influence on Hippocampal Function: Possible Involvement of Orexin-A - 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! | |||
| 27 Jun 2019 | 017 What’s Fascia Got to Do With It? | 00:24:25 | |
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...
All the links: - 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 | |||
| 07 Sep 2023 | 220 The Science of Building Strength | 00:21:34 | |
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:
All the links:
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| 19 Dec 2019 | 042 How CBD Works | 00:18:56 | |
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
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! - 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! | |||
| 25 Apr 2019 | 008 Just Say No to Self-care | 00:17:02 | |
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: - Learn more about Movement Mavens - 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 | |||
| 06 Aug 2020 | 074 Is Peeing When You Sneeze Normal? | 00:24:31 | |
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...
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! | |||
| 26 Jan 2023 | 198 Soleus Push Up - a Magic Metabolism Boost? | 00:15:51 | |
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:
All the links:
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| 18 Nov 2021 | 140 Better Breathing with Patrick McKeown | 00:43:58 | |
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:
All the links:
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
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| 06 Oct 2022 | 184 How Important is Good Posture While You Sleep? | 00:28:10 | |
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:
All the links:
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 | |||
| 09 Apr 2020 | 058 Help for Jaw and Neck Pain | 00:22:37 | |
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...
All the links: - Jaw and Neck Pain Self-Care Guide use code JAW at checkout to get it 100% free! - 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! | |||
| 26 Nov 2020 | 090 Mobility, Workouts, and the Journey to Pain-Free with Lisette | 00:22:18 | |
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:
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! | |||
| 10 Jun 2021 | 117 Are fasted workouts good for everyone? | 00:14:42 | |
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:
All the links:
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| 13 Jun 2019 | 015 Why I Quit Coffee (and You Should Too) | 00:16:04 | |
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...
All the links: - Why I Quit Caffeine (and you should too) [Video] - 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
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| 20 Oct 2022 | 186 SI Joint + Low Back Pain | 00:21:05 | |
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:
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| 14 Jul 2022 | 172 Labral Tears | 00:20:59 | |
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:
All the links:
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 | |||
| 09 Jun 2022 | 167 Scar Tissue | 00:17:44 | |
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:
All the links:
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/
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| 25 May 2023 | 212 The Fascinating World of Anatomy and Cadavers | 00:29:44 | |
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:
All the links:
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 | |||
| 16 May 2024 | 235 Ozempic, Wegovy and Understanding Weight Science with Ragen Chastain | 00:41:37 | |
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:
All the links:
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
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| 24 Dec 2020 | 094 What is Arthritis? | 00:20:45 | |
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:
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! | |||
| 16 Sep 2021 | 131 Do Weighted Blankets Work? | 00:18:11 | |
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:
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| 10 Sep 2020 | 079 Becoming a Body Detective | 00:20:18 | |
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...
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! | |||
| 20 Jul 2023 | 216 Hip Flexors and Back Pain (Rewind) | 00:16:54 | |
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:
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| 19 Oct 2023 | 223 The Power of the Placebo Effect | 00:14:23 | |
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:
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| 20 Feb 2020 | 051 Stop Walking Like a Duck (and Why Turn Out Could Be Irritating Your Hips and Knees) | 00:20:15 | |
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:
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! | |||
| 03 Dec 2020 | 091 Workout Consistency During the Holidays | 00:25:15 | |
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:
All the links: - Libby app for library books and audiobooks - 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! | |||
| 03 Mar 2022 | 153 Low Back Pain and Pelvic Floor | 00:16:49 | |
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:
All the links:
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/ | |||
| 19 Aug 2021 | 127 Pelvic Health with Stephanie Prendergast PT | 00:34:54 | |
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:
All the links:
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.
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| 24 Mar 2022 | 156 Piriformis Syndrome | 00:13:58 | |
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 the links:
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/
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| 27 Aug 2020 | 077 The BMI is BS | 00:20:00 | |
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...
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 - 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! | |||
| 05 Sep 2019 | 027 Strong and Bendy with Elizabeth Wipff | 00:51:55 | |
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:
All the links: - Elizabeth’s Website Strong and Bendy - Elizabeth’s Strength and Conditioning for Bendy People class in New York (October 2019) - Elizabeth on IG @strongandbendy https://instagram.com/strongandbendy/ - 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 | |||
| 09 Sep 2021 | 130 Post Surgery Recovery with Dr. Sarah Court | 00:36:19 | |
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:
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| 09 Jan 2020 | 045 Why You Should Be Meditating (and how to do it) | 00:25:57 | |
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
All the links: - How to Build Sustainable Strength Without Getting Hurt [FREE WORKSHOP] - 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! | |||
| 22 Feb 2024 | 232 Why I (still) Don’t Drink Coffee | 00:21:19 | |
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:
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| 17 Oct 2019 | 033 Why You Dont Need to Ice | 00:14:36 | |
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...
All the links: - Movement Mavens: www.aewellness.com/mavens - 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! | |||
| 25 Nov 2021 | 141 The Best Workout Warm Up (that isn't stretching) | 00:21:38 | |
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:
All the links:
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
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| 02 Mar 2023 | 203 What to Expect After Surgery | 00:33:39 | |
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:
All the links:
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| 22 Apr 2021 | 110 Do you really need more mobility? | 00:18:21 | |
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:
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!
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 | |||
| 19 Mar 2020 | 055 How to Stretch Your Obliques | 00:17:14 | |
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...
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! | |||
| 22 Aug 2019 | 025 Tension Headaches (and what to do) | 00:17:44 | |
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...
All the links: - www.aewellness.com/podcast - 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
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| 25 Feb 2021 | 102 Good Vs. Bad Pain: Is it Muscle Soreness or an Injury? | 00:21:46 | |
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:
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! | |||
| 12 Sep 2019 | 028 Why You Dont Need an MRI | 00:14:17 | |
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:
All the links: - Body Nerd Garage (Oct 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 | |||
| 20 Jun 2019 | 016 Running Nerdy with Jason Fitzgerald | 00:32:22 | |
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: - The Strength Running Podcast - 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
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| 29 Apr 2021 | 111 How hormones affect your performance | 00:22:03 | |
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:
All the links: - The Fifth Vital Sign: Master Your Cycles & Optimize Your Fertility by Lisa Hendrickson-Jack - Stacy Sims: Women are Not Small Men: a paradigm shift in the science of nutrition - In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life Paperback by Alisa Vitti - 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!
Shop now and use code BODYNERD to save at www.RADroller.com | |||
| 11 Nov 2021 | 139 Trigger Points + Knots (and how to get rid of them) | 00:18:00 | |
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:
All the links:
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 | |||
| 30 Nov 2023 | 226 Can Blue Light Blocker Glasses Prevent Migraines? | 00:12:19 | |
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:
All the links:
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 | |||
| 16 Jan 2020 | 046 Why Calf Stretching Won't Help Your Plantar Fasciitis | 00:21:48 | |
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 the links: - How to Build Sustainable Strength Without Getting Hurt [FREE WORKSHOP] - 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! | |||
| 04 Apr 2019 | 003 Does Epsom Salt Really Work? | 00:11:45 | |
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: - Join the Pain-Free. Every Day. FB community https://www.facebook.com/groups/aewbodynerds/ - Come hang out with me on Instagram https://instagram.com/hollaformala/ - Download a free plan with 9 simple things to soothe yourself when you’re in pain http://www.aewellness.com/pain-free | |||
| 07 Mar 2024 | 233 Osteoporosis and Building Stronger Bones with Sarah Court | 00:40:08 | |
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:
All the links:
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 | |||
| 12 Mar 2020 | 054 Why Better Posture is the Key to a Stronger Core | 00:19:33 | |
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...
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! | |||
| 30 Jul 2020 | 073 Should I Roll the Same Area Every Day? | 00:18:30 | |
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...
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 - 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! | |||
| 07 Jul 2022 | 171 Sciatica with Dr. Ashley Mak | 00:39:17 | |
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:
All the links:
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
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| 07 Apr 2022 | 158 Does ice work? with Dr. Sarah Court, DPT | 00:36:35 | |
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:
All the links:
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/
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| 08 Jun 2023 | 213 Shoulder Pain and the Rotator Cuff (Rewind) | 00:27:25 | |
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 the links:
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 | |||
| 12 Nov 2020 | 088 Should You Keep Your Lower Back Down for Ab Work? | 00:13:50 | |
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:
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! | |||
| 11 Jun 2020 | 066 How to Soothe Your Nervous System During a Crisis | 00:28:23 | |
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
All the links: - Lumos Transforms Anchoring Resilience Free Workshop - TheSkimm - quick and easy way to find out what's going on in the world - 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! | |||
| 02 Nov 2023 | 224 How Does Dry Brushing Work? | 00:17:28 | |
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:
All the links:
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| 06 May 2021 | 112 Is being hangry a thing? | 00:10:30 | |
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:
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!
Shop now and use code BODYNERD to save at www.RADroller.com | |||
| 27 Mar 2025 | 238 Wellness on the Road with Hope Zvara | 00:42:37 | |
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:
All the links:
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/ | |||
| 17 Nov 2022 | 190 Help for TMJ Pain | 00:25:15 | |
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 the links:
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 | |||
| 11 Aug 2022 | 176 How Therapy Balls Work | 00:22:29 | |
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:
All the links:
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 | |||
| 06 Jul 2023 | 215 Trigger Points + Knots (and how to get rid of them) (Rewind) | 00:19:17 | |
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:
All the links:
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 | |||
| 11 May 2023 | 211 Why Stretching and Ice Can’t Fix Your Pain | 00:15:44 | |
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:
All the links:
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
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| 28 Oct 2021 | 137 Yoga vs mobility - what's the difference? | 00:17:34 | |
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:
All the links:
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
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| 14 Dec 2023 | 227 How Graston, Tissue Scraping, and IATSM Works | 00:21:12 | |
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:
All the links:
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 | |||
| 06 Jun 2019 | 014 Let’s Talk About Neck Stretching | 00:27:47 | |
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...
All the links: - Coregeous ball from Tune Up Fitness - Join the free Body Nerds FB community - Come hang out with me on Instagram (@hollaformala) - Download a free plan with 9 simple things to soothe yourself when you’re in pain
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| 30 Jan 2020 | 048 Strength or Flexibility - Which Is More Important? | 00:15:14 | |
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:
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! | |||
| 05 Jan 2023 | 195 Hormones and Headaches with Dr. Meg Mill | 00:41:16 | |
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:
All the links:
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
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| 03 Jun 2021 | 116 Are deadlifts bad for your back? (and other fitness myths) with Dr. Sarah Court | 00:40:32 | |
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:
All the links: - Sarah’s website - sarahcourtdpt.com - 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!
Shop now and use code BODYNERD to save at www.RADroller.com | |||
| 20 Jan 2022 | 147 The Best Shoes for Healthy Feet | 00:26:36 | |
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!
All the links:
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
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| 13 Jan 2022 | 146 Joyful Movement with Barb Puzanovova: Why Weight Loss isn’t the Best Reason to Exercise | 00:44:27 | |
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:
All the links:
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
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| 21 Oct 2021 | 136 Pain-Free Desk Set Up | 00:21:01 | |
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:
All the links:
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 | |||
| 23 Mar 2023 | 206 How to Get Rid of Shin Splints | 00:21:05 | |
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:
All the links:
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| 06 Apr 2023 | 208 The Science of Hiccups | 00:20:54 | |
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:
All the links:
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
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| 25 Jul 2019 | 021 Getting Crystal Clear with Devon Cajuste | 00:45:45 | |
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...
All the links: - Follow Devon on IG @devoncajuste86: https://www.instagram.com/devoncajuste86/ - Devon’s website: https://www.dcajuste.com/ - 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/ - Download a free plan with 9 simple things to soothe yourself when you’re in pain: http://www.aewellness.com/pain-free
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| 01 Jul 2021 | 120 Best Sleep Set Up for Pain-Free Mornings | 00:17:24 | |
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:
All the links:
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. | |||