The Body Nerd Show

Latest Episodes:

125 Knee Pain Aug 05, 2021

Show notes

Knee pain is a drag - but just because it's common doesn't mean it's normal.

My first experience with knee pain was on the varsity soccer team in high school, but I don't worry about my knees anymore because I practice regular body maintenance (including managing that awful quad and IT band tension that led to my initial pain).

Knee pain is not something you have to just deal with - so whether you have knee pain now or just want to avoid it at all costs, today's episode is for you.

You'll learn:

All about knees
Common causes of knee pain
And the best way to get rid of knee pain that takes less than 15-mins a day

All the links:

Amplify Hips Challenge - starts Aug 16!
Episode 23 Why Your Hips are So Tight
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

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

124 Rethink your Back Pain with Dr. Tracy John DPT Jul 29, 2021

Show notes

Just because something shows up on a scan or a doctor has told you that you have "grade 4 XYZ" does not mean you're destined for a life of pain.

Today I'm sitting down with physical therapist Dr. Tracy John who doesn't think an MRI tells the whole story.

Dr. Tracy will help you rethink how to approach back pain, down to the exercises to focus on and how to move about your day to keep your body feeling good.

So if you have back pain or are just interested in keeping your body feeling amazing no matter what, then today's conversation is for you.

You'll learn:

How to properly engage your core
Why your MRI might not have anything to do with why your back hurts
And how to get the best value from your healthcare providers

All the links:

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

123 How to Have More Energy Jul 22, 2021

Show notes

There are a few very deliberate things I do on a regular basis to create (and conserve) my energy.

And even with that - the last 18+ months have me feeling exhausted!

So today's episode will help you to boost your energy so you can show up for the things you love on your terms.

It's my effort to be anti-hustle culture and give all of us the permission to just be.

Because sometimes, we just need a little reminder.

You'll learn:

3 ways to boost your energy
How to bust yourself out of a rut
And why the last 90 mins before you go to sleep makes all the difference

All the links:

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

122 Help for Achilles Tendonitis Jul 15, 2021

Show notes

Got heel pain? Achilles tendinitis usually resolves in a few weeks on its own - but what do you do when it lingers?

While I've never been lucky enough to deal with Achilles tendinitis personally, I have had my fair share of plantar fasciitis and ankle issues. I used to wear custom orthotics and the most supportive shoes you could buy — but now, I can easily go miles in my super-thin barefoot sandals and not worry about foot pain.

There are many many steps between the two and that's exactly what I'm sharing in today's episode.

So whether your heel pain developed from more time barefoot at home over the last year, overtraining, or you just woke up with it one day - today's episode is for you!

You'll learn:

Everything you need to know to get rid of Achilles tendinitis
Why ice and stretching aren't the best fix
And what I did to ditch the orthotics for barefoot shoes (while staying pain-free!)

All the links:

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

121 Core Strength + Breathing with Jill Zimmerman PT Jul 08, 2021

Show notes

Your core and breathing muscles are one and the same - and after you've had back pain or a torso injury, relearning to use them properly is key.

Pregnancy, abdominal surgery, and that time you threw out your back and stayed on the couch for a week? All great reasons to pay attention to focus on your breathing and core muscles!

Since my conversation with today's guest, physical therapist Jill Zimmerman, I've been paying closer attention to how I'm breathing and how it impacts my movement. And trust me, if you're not practicing breathing, you need to be!

On today's episode, you'll learn:

How to build better core + body strength
Why breathing is the best thing you can do for your back pain
Rebuilding core strength post-partum and with a diastasis recti

All the links:

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

120 Best Sleep Set Up for Pain-Free Mornings Jul 01, 2021

Show notes

If you're waking up with pain, tension, or soreness - it's time to talk about your sleep setup.

Stress while you're sleeping can be more than just mental - sometimes the actual position you're in can create tension or set your body up for daytime pain.

Thankfully, sleep setup is relatively easy to adjust and that's exactly what I'm covering in today's episode!

You'll learn:

Best sleep positions for pain-free sleep
What to look for in a pillow
And the perfect nighttime wind-down routine that will get your body ready for bed!

All the links:

www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

119 3 Easy Ways to Optimize Your Health with Andy Krafft Jun 24, 2021

Show notes

The human body is resilient and adaptable - and you have way more control over it than you think!

Hands down - the best way to figure out what works for you is to experiment and see what happens - and my guest today will teach us how to do that.

Today I'm joined by fellow body nerd and body detective, Andy Krafft of the Lab Rats Podcast. What I love most about Andy's show (that he co-hosts with his brother, Aaron), is how they weave research into everything they discuss.

And while I'm not beholden to science for every decision I make, it always helps to know that scientists in a lab have found some truth to what you're experiencing first hand.

On today's episode, you'll learn:

Why blue light blocker glasses are worth the hype
How to kick your caffeine and sugar addictions
And the simple things to focus on so you can stay active and vibrant throughout your entire life!

All the links:

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

Today's episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it's great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. Shop now and use code BODYNERD to save at www.RADroller.com

118 What is a pinched nerve? Jun 17, 2021

Show notes

Back pain sucks - but what differentiates generic back pain from a pinched nerve? And should your treatment plan change if it is one or the other?

If you've ever had back pain or just want to keep your spine healthy for years to come - this episode is for you.

On today's episode, you'll learn:

What to do for a pinched nerve
The physiology of what's actually happening
And why pain-free movement will help you feel better faster than just resting

All the links:

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

Shop now and use code BODYNERD to save at www.RADroller.com

117 Are fasted workouts good for everyone? Jun 10, 2021

Show notes

Intermittent fasting is all the rage right now - but does that mean that fasted workouts are for everyone?

I'll let you in on a little secret - even when the science says that something might be fantastic for you, doesn't mean it will work perfectly for your unique body, chemistry, physiology, stress levels or situation.

So how much should you actually eat before you workout? And what's the best meal? Is it a banana with nut butter? Or avocado toast?

If you're confused about pre and post-workout meals - this episode is for you!

On today's episode, you'll learn:

The real reason why fasted workouts probably aren't great if you have a period
Why pre and post-workout nutrition is different for women and men
The best ways to fuel your recovery from start to finish

All the links:

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

116 Are deadlifts bad for your back? (and other fitness myths) with Dr. Sarah Court Jun 03, 2021

Show notes

One of my main goals with this show is to give you the knowledge you need to be able to separate fact from fiction. So I'm really grateful that my friend, and doctor of physical therapy, Dr. Sarah Court is joining me again today to help bust some fitness myths!

We took the questions submitted by YOU and did our best to explain why these myths are nonsense and what you can do instead.

I'm really excited to bring this to you as a regular segment 🥳 - so if you have a fitness myth that you're not quite sure about - let us know by sending me an email, DM on Instagram, or by leaving a voicemail on the Body Nerd Hotline at 818-396-6501.

On today's episode, you'll learn:

If deadlifts are bad for your low back
If spinal discs can actually slip
And how to spot fitness truths from the lies

All the links:

- Sarah's website - sarahcourtdpt.com

- 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!

Shop now and use code BODYNERD to save at www.RADroller.com

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