The Body Nerd Show

Latest Episodes:

145 Why I Don't Do New Years Resolutions Jan 06, 2022

Show notes

I think New Years Resolutions are trash. They're usually built upon the idea that there's something wrong with you - and if a decade of coaching has taught me anything, it's that changing habits doesn't happen just because you want to.

So while this time of year the fitness industry typically tries to convince you that you need to radically change yourself, the truth is you don't.

But if you do want to make a change, whether that's moving more, stretching more, improving flexibility, or finally getting out of pain - there's an easier way to make that happen.

If you love resolutions and kick butt at them...awesome! This episode is probably not for you.

But if you have a goal in mind and need some help in figuring out how to make it a reality? This episode is 100% for you.

You'll learn:

Why I don't do New Year's Resolutions
The difference between resolutions and plans
And the step-by-step process to creating a plan you'll actually stick with

All the links:

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

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

144 Your Brain & Pain with Natalie Moore Dec 16, 2021

Show notes

Have you ever noticed that when you're stressed out your shoulders feel more tight than usual?

Or that your jaw tension is through the roof when you have a stressful presentation coming up?

It's no big surprise to know that stress, pain, and tension are connected - that what happens in your body and what's going on in your brain is connected by a two-way street.

And while we may know that on an intellectual level, actually doing something about it is an entirely different story.

In this episode, I'm joined by licensed therapist Natalie Moore who blends holistic modalities like mindfulness, somatic psychology and breathwork into her work.

And after a number of deep conversations while hiking the mountains around Los Angeles, I wanted to share her brilliance with you too.

Today's episode is for you if you feel like you've tried all the things for your pain and nothing seems to help (or you just want to continue to learn how to maximize your health).

You'll learn:

How stress, pain, and tension are connected
The relationship between mental health and physical health
And a simple practice to connect your mind to your body (and leave pain behind)

All the links:

Brain in Pain Workshop - www.aewellness.com/braininpain - Saturday, March 19th 2022 @ 9:30am PT
Natalie's website
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

143 Does losing weight help with pain? Dec 09, 2021

Show notes

You don't need to lose weight to get out of pain. And the idea that some amount of pain is something we have to just "live with" because of our age or body type is nonsense.

A majority of the messages in my inbox include some version of "I have pain and I know I need to lose weight but..." which honestly breaks my heart because I believe that life without pain is possible for everyone. I truly do.

Researchers really want to make a connection between obesity, BMI, and pain but haven't been able to - but that doesn't stop them from trying.

In this episode, you'll learn:

Why you don't need to lose weight to get out of pain
How science really wants to make a connection but can't
And why focusing on BMI is a waste of time (and missing the point)

All the links:

Okifuji A, Hare BD. The association between chronic pain and obesity. J Pain Res. 2015;8:399-408. Published 2015 Jul 14. doi:10.2147/JPR.S55598
Evers Larsson, U. Influence of weight loss on pain, perceived disability and observed functional limitations in obese women. Int J Obes 28, 269–277 (2004). https://doi.org/10.1038/sj.ijo.0802534
McGoey BV, Deitel M, Saplys RJ, and Kliman ME. Effect of weight loss on musculoskeletal pain in the morbidly obese. The Journal of Bone and Joint Surgery. British volume 1990 72-B:2, 322-323
Paul Welsh, Eliana Polisecki, Michele Robertson, Sabine Jahn, Brendan M. Buckley, Anton J. M. de Craen, Ian Ford, J. Wouter Jukema, Peter W. Macfarlane, Chris J. Packard, David J. Stott, Rudi G. J. Westendorp, James Shepherd, Aroon D. Hingorani, George Davey Smith, Ernst Schaefer, Naveed Sattar, Unraveling the Directional Link between Adiposity and Inflammation: A Bidirectional Mendelian Randomization Approach, The Journal of Clinical Endocrinology & Metabolism, Volume 95, Issue 1, 1 January 2010, Pages 93–99, https://doi.org/10.1210/jc.2009-1064
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.

142 How to Learn Any New Skill with Mike Fitch Dec 02, 2021

Show notes

Learning is scary. Whether it's a new subject or movement skill, to learn something new means putting yourself out there with a 100% guarantee that you will make a mistake.

But when it comes to movement, there can be an added layer of fear - what happens if I get hurt? My guest today knows all about going with the flow AND how to do it in a progressive and totally safe way.

I'm joined by Mike Fitch, fitness educator, movement coach and founder of Global Bodyweight Training and Animal Flow.

What I enjoyed most about my conversation with Mike is that he 1) is a huge body (and anatomy) nerd and 2) is a master at distilling how to learn new movement skills in a step-by-step way.

So if you've ever been tempted to try a new workout or just want to learn new skills without feeling like a dweeb - today's episode is for you!

You'll learn:

How to learn new movements and exercises safely
The key to staying injury-free, no matter what
Why body-weight is still Mike's favorite training method

All the links:

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

141 The Best Workout Warm Up (that isn't stretching) Nov 25, 2021

Show notes

If you're still doing basic stretches before you workout or run, it's time to uplevel your game.

Long held stretches (called static stretching) before you workout can actually decrease the reactivity or sensitivity of your muscles.

And I get it - when we know better, we can do better. So if you're trying to clear out the cobwebs so you can move with ease - there's a better way to do it.

I know that once you start incorporating these exercises into your pre-workout routine, your body will feel so much better!

You'll learn:

Why you should skip the stretching before you workout
My top 5 warm up exercises to prepare you for any workout
How to best prep your body for pain-free movement

All the links:

Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett
Behm, David G., and Anis Chaouachi. "A review of the acute effects of static and dynamic stretching on performance." European journal of applied physiology 111.11 (2011): 2633-2651.
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

140 Better Breathing with Patrick McKeown Nov 18, 2021

Show notes

You breathe 20k times a day, whether you're thinking about it or not - so if you're waking up with a dry mouth, experiencing brain fog, anxiety, or just feel generally "blah" - this simple breathing shift can make a big difference.

I'm joined by world-renowned breathing expert Patrick McKeown who shares his top strategies on how to breathe better to optimize your health.

So if you want to feel better, breathe better, and don't want it to be overly complicated - today's episode is 100% for you.

On today's episode, you'll learn:

How to breathe better starting by breathing less
How your breathing pattern is affecting your congestion and nervous system
And a super simple exercise that will help you sleep better and feel less stressed

All the links:

Buteyko Clinic International (Patrick's Clinic)
Oxygen Advantage
Patrick on Instagram @buteykoclinic
Atomic Focus: Harness the True Power of Your Brain, Develop Resilience Against Stress, and Get Focused with Simple Breathing Exercises to Change Your Mental and Physical State [BOOK]
THE BREATHING CURE: Develop New Habits for a Healthier, Happier, and Longer Life [BOOK]
The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You [BOOK]
Myotape (mouth tape)
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

139 Trigger Points + Knots (and how to get rid of them) Nov 11, 2021

Show notes

What is a trigger point? And is it actually a tangible thing that can be "fixed" by massaging it harder?

While many people will try to tell you that you need a harder tool (or one with spikes 😳) to get rid of trigger point pain, the actual fix is a lot less painful (and lasts longer!).

So if you have knots in your upper back that feel like rocks...

Or the outside of your thigh feels like a rumble strip when it meets your foam roller...

Then today's episode is for you!

You'll learn:

The science behind trigger points
What causes them
And the best way to get rid of trigger point pain in just a few minutes a day

All the links:

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

138 Getting into a mobility routine Nov 04, 2021

Show notes

The hardest part of any mobility or movement routine is just getting started. Having the right exercises is 100% a piece of the puzzle, but it's not the whole picture.

And if you're anything like me, it probably goes something like this:

1️⃣ Decide you're going to start something new

2️⃣ Buy/study all the things you need

3️⃣ Instantly overcomplicate everything so you never start because you don't want to suck at it.

Sound familiar?

While I am now at a place where I do my body maintenance and workouts regularly - it hasn't always been that way.

But no matter where you're at today, I believe that you can always start again.

So in today's episode, I'm sharing my best tips to help you jumpstart (or restart) any movement or mobility routine.

You'll learn the best triggers and cues to help you gain momentum, why relying on willpower is a waste of time, and what you can do instead.

You'll learn:

How to jumpstart or restart your mobility routine
The best triggers and cues to help you gain momentum
And why relying on willpower is a waste of time and what you can do instead

All the links:

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

137 Yoga vs mobility - what's the difference? Oct 28, 2021

Show notes

Yoga vs. mobility - what's the difference? They look super similar and both look a lot like stretching.

But there are a few subtle differences between the two that can have a big impact on how you feel at the end of the day.

And if you've been doing a lot of yoga and still feel like you're stuck in the injury cycle - then today's episode is especially for you.

You'll learn:

The difference between yoga and mobility
Why functional movement is your best bet to getting out of the injury cycle
And why stretching doesn't actually lengthen anything

All the links:

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

136 Pain-Free Desk Set Up Oct 21, 2021

Show notes

Whether you work from home or the office - ending your workday with no pain is a herculean task.

Human bodies weren't designed for technology - and I don't know about you, but I'm not ready to give up my computer and phone.

The next best thing is making it less stressful on your body. But how do you set up your workspace to optimize posture and alignment? Is it sitting? Is it standing? Is it the super fancy desk chair that you're hoping you can talk your boss into buying?

In today's episode, I'm doing everything I can to make ergonomics fun - starting with the history (did you know it was coined by a Polish scholar in 1857?) and ending with the best setup for your body.

You'll learn:

The best way to set up your desk so you can work from home or the office with less pain
The history of ergonomics
And sitting or standing - which is better?

All the links:

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

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