The Body Nerd Show

Latest Episodes:

155 How to Return to Workouts Safely After Injury or a Break Mar 17, 2022

Show notes

Whether you've been injured, taking care of a loved one, or working through your own health issues - it's totally normal to take breaks from your workouts from time to time. And while building habits is important - you can always count on life to throw you a curveball and force you into a break.

But how do you get back into your workouts without overdoing it or getting hurt?

That's exactly what I'm sharing in this week's episode.

Because most of the time, it's not the break that's an issue... it's trying to pick up exactly where you left off 😳

You'll learn:

How to restart your workouts after taking a break
Why taking breaks is an important part of any movement routine
And my top 7 ways to prep your body and nervous system to help you get back into working out safely

All the links:

When to go to physical therapy with Sarah Court DPT (AE Wellness YouTube)
Movement is not exercise and how I weave recovery into my day (AE Wellness YouTube)
Rib Cage Reset (AE Wellness YouTube)
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode is brought to you the Brain in Pain Workshop. Join me and licensed therapist Natalie Moore on Saturday, March 19th at 9:30 am PT to learn the science of why we get stuck in the pain cycle and a step-by-step practice to get out of it. Plus, you'll save $15 off your registration when you use code "BODYNERD" at www.aewellness.com/braininpain/

154 Kettlebell Beginner Basics with Damali Fraiser Mar 10, 2022

Show notes

What are your thoughts on kettlebells? Yay or nay?

I get it - kettlebells can be intimidating. Are you supposed to swing it around? Are they super duper heavy? How do you even use them?

Which is why I'm so excited to be joined today by kettlebell coach Damali Fraiser.

Damali teaches safe evidence-based kettlebell training, body positive fitness and sustainable nutrition that supports you in starting wherever you are and confidently moving forward to where you want to be.

And, as I found out during our conversation, she is a total body nerd, so we definitely get along 🤗

If you've been kettlebell curious or are looking for a way to change up your strength training (and want to be safe while you do it) - then today's episode is for you.

You'll learn:

How to get started with kettlebells
Common misconceptions about kettlebells and strength training
How to pick the right weight and style of kettlebell if you're a beginner

All the links:

Damali's site - Lift Off Strength
@damali.fraiser on IG
@liftoffstrength on TikTok
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

153 Low Back Pain and Pelvic Floor Mar 03, 2022

Show notes

Low back pain is a bummer. And it can be super frustrating when the normal treatments of stretching and heat only provide a little bit of relief.

But did you know that low back pain could also be related to your pelvic floor?

Pelvic floor dysfunction is often only mentioned in the context of women after childbirth - but everyone has muscles at the base of the pelvis that help form core and spinal stability.

And if you've been pushing through back pain but haven't explored what's going on in your pelvis? Today's episode is for you.

(PS. if you are struggling with back pain, make sure to also listen to last week's episode, #152, for the relationship between tight hip flexors and low back pain)

You'll learn:

Why your low back pain might be related to your pelvic floor
The anatomy of the pelvic floor
Why working on the muscles of the hip and pelvis can help your low back feel better

All the links:

The Role of the Obturator Internus Muscle in Pelvic Floor Function ( Journal of Women's Health Physical Therapy)
Association between lumbopelvic pain and pelvic floor dysfunction in women: A cross sectional study (Musculoskeletal Science and Practice)
Low Back Pain and Pelvic Floor Disorders (Physiopedia)
Assessment of pelvic floor muscle function in women with and without low back pain using transabdominal ultrasound (Manual Therapy)
How to Find Neutral Pelvis and Spine (AE Wellness YouTube)
Glute and Hamstring Warmup (AE Wellness YouTube)
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

152 Hip Flexors and Back Pain Feb 24, 2022

Show notes

8 out of 10 people will experience back pain at some point in their lives. I know I've been there!

But just because your low back hurts doesn't mean you should be focusing all of your mobility efforts there.

Everything in the body is connected - which also means that any of the muscles or tissues in and around your lower back could be contributing to pain.

In this episode, we're focusing on the relationship between tight hip flexors and low back pain, specifically with a muscle called the psoas (so-as).

So if you have both low back pain and tight hip flexors, this one is for you!

You'll learn:

All things low back pain
How your hip flexors might be the cause
And how to improve hip and low back flexibility and strength

All the links:

Hip CARs - Improve Hip Mobility (AE Wellness YouTube)
Video: How to Hip Hinge Properly (AE Wellness YouTube)
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

151 Fact vs Fiction: Internet Edition - How to Spot BS on the Internet Feb 17, 2022

Show notes

Most of us spend more time on social media and the internet in general than we'd like to admit, so you've probably run across your share of influencers and experts.

My goal has always been to help you ask better questions so you can get to the bottom of what's going on. And while our focus has mostly been body detective in nature, I also want you to feel equipped to call out nonsense you see on the internet.

So in today's episode, I'm sharing my top 5 questions that will help you vet and sift through the endless information you're confronted with daily.

Because when you know better, you can make the best decision for yourself!

In today's episode you'll learn:

How to call BS on things you see on the internet
The best questions to ask so you can make more informed decisions

All the links:

What We Don't Talk About When We Talk About Fat by Aubrey Gordon [book]
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

150 Do I need to meditate to relax? Feb 10, 2022

Show notes

Do you actually need to meditate to relax?

I get it - sitting up in lotus pose for a long time with your eyes closed is super stressful for many people. How do you know if you're doing it right? What does "right" even mean? And is your low back supposed to feel like that?

Did you know that meditation and mindfulness aren't the only way to relax? That you can also unwind from stress in a number of different ways, including petting an animal, getting outside, or humming your favorite song?

If you're feeling stressed to the max (honestly, who isn't 😳) and scrolling on social media isn't really helping - then today's episode is for you.

In this episode you'll learn about:

Mindfulness, meditation, and breathing
And Why you don't have to do anything fancy to help your body feel calm

All the links:

Anxiety and Your Brain with Dr. Giancarlo Licata (AE Wellness YouTube)
10 Minute Meditation - How To Meditate with Mindfulness and Breathing (AE Wellness YouTube)
Calm Meditation App
Tension & Trauma Releasing Exercises (TRE for All)
Tension/Trauma Releasing Exercises (Kalinda Kano)
Short-Term Interaction between Dogs and Their Owners: Effects on Oxytocin, Cortisol, Insulin and Heart Rate—An Exploratory Study
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

149 Shoulder Pain and the Rotator Cuff Feb 03, 2022

Show notes

Did you move your arms over your head today? Because if you deal with shoulder pain on a regular basis, moving your arms more is an easy fix. And I get it - it seems too simple to work! But your body adapts to the shapes you make most often - and if you're anything like me, you spend a good chunk of your day working on tech in front of you. So if you have shoulder pain and are ready for some fixes (that won't hurt) - I've got you covered with today's episode. You'll learn:

All about shoulder pain and common shoulder injuries
How to strengthen and mobilize your shoulders without getting hurt
And why you should be hanging out more often

All the links:

What is Shoulder Impingement? (AE Wellness YouTube)
Rotator Cuff Exercise - Shoulder Push Backs (AE Wellness YouTube)
Wall Slides for Bulletproof Shoulders (AE Wellness YouTube)
Improve Grip Strength With Hanging (AE Wellness YouTube)
Keep Moving In Place (Katy Bowman)
Dynamic Home Reaching and Hanging Spaces (Katy Bowman)
Hanging and Swinging 101 (Katy Bowman)
Partial-Thickness Rotator Cuff Tear by Itself Does Not Cause Shoulder Pain or Muscle Weakness in Baseball Players
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

148 How to Breathe Better (and have less pain) Jan 27, 2022

Show notes

Beyond just deep breathing, did you know that breath is a skill? And that improving your breathing can reduce stress, optimize performance, and help decrease pain? Seems like a big ask for something you do 20,000 times a day without thinking about it, but it is actually that simple!

So if you only think about your breathing when you're having a hard time catching yours, this episode is for you.

Beyond just deep breathing, did you know that breath is a skill?

And that improving your breathing can reduce stress, optimize performance, and help decrease pain?

Seems like a big ask for something you do 20,000 times a day without thinking about it, but it is actually that simple!

So if you only think about your breathing when you're having a hard time catching yours, this episode is for you.

In this episode you'll learn:

Why you should be working on your breathing
Posture, mobility, and the mechanics of breathing well
How better breathing can improve your workout performance and recovery

All the links:

Role of increasing the aerobic capacity on improving the function of immune and respiratory systems in patients with coronavirus (COVID-19): A review.
Rib Cage mobility - AE Wellness YouTube
Mobilize your diaphragm for better breathing and core control - AE Wellness YouTube
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it's back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I've got you covered. Get yours now at www.aewellness.com/bodywork

147 The Best Shoes for Healthy Feet Jan 20, 2022

Show notes

Are barefoot shoes best for everyone (and every foot)? And what's the best brand of shoe if you want happy and healthy feet and ankles (and get out of pain)?

The foot is complex - with 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments. And while wearing a wider, thinner soled shoe can help increase your foot strength and ankle mobility by allowing more of your foot to move, building up strength for barefoot shoes is best done gradually.

If you struggle with plantar fasciitis, foot pain, stiff ankles or tight calves - today's episode is for you!

What makes a shoe barefoot or minimal
What to look for in barefoot shoes
Tips on how to transition into barefoot shoes

All the links:

Barefoot Shoe Finder [website]
Katy Bowman's updated shoe list
Foot and Ankle Exercises Playlist
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

146 Joyful Movement with Barb Puzanovova: Why Weight Loss isn't the Best Reason to Exercise Jan 13, 2022

Show notes

Movement brings me joy - but I realize it's not the same experience for everyone.

Maybe you're struggling because of an injury or pain.

Or maybe, moving your body has become inextricably linked with a goal of weight loss (which has zapped all the fun from it).

You're allowed to enjoy movement and my guest today knows all about that!

I'm joined by Barb Puzanovova, aka The Non-Diet Trainer who is a Health at Every Size, weight-neutral, and inclusive ACE-certified Personal Trainer, Behavior Change Specialist, and Certified Intuitive Eating Counselor.

Due to her own story of recovering from an eating disorder, she empowers people to step off the scale and into their life so they can move their body with less rules and more joy.

And you know I'm all about having more fun 🥳

You'll learn:

What joyful movement is and how to incorporate it into your life
How to stop exercising for weight loss
And how to start your own joyful movement practice

All the links:

Barb's Website - TheNonDietTrainer.com
Barb on Instagram - @nondiet_trainer
How to find a non-diet trainer in your area (from Barb's Instagram)
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

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