The Body Nerd Show

Latest Episodes:

115 The pros and cons of morning routines May 27, 2021

Show notes

Routines are amazing. But sticking to a routine requires the rest of your life to stay exactly the same (which it never does).

Anytime a routine has to take a back seat because of schedule changes, injuries, or life - it can feel like you've fallen off the wagon and have to start again from scratch.

I've definitely been there! And routines are great, but there are pros and cons to getting locked into a certain way of doing things.

So if you're an all or nothing type of person and have really been struggling to get into the groove of moving your body daily - today's episode is 100% for you.

On today's episode, you'll learn:

Why routine blocks are better than regular routines,
How to develop a routine that is flexible enough to withstand life,
And how to prioritize so you still feel good about checking things off your to-do list

All the links:

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

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

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

114 How facial massage, jade rollers, and gua sha works with Cybil Solyn May 20, 2021

Show notes

Based on the number of facial product ads I see in my feed, I know I'm not the only one watching people massage, pull, rub, and roll their face.

And after a lifetime of being told not to touch my face if I wanted to avoid wrinkles, using rollers and metal tools on your face seems totally counterintuitive.

And while I understand how things happen in your quads, the face seems like a totally foreign land (it ends up it isn't!).

So I'm super happy to bring my friend, and experienced esthetician, Cybil Solyn to the show today to teach us all about skin and face-lifting fascia facials.

On today's episode, you'll learn:

Why you should be massaging your face
How tools like dermarollers, face rollers, and gua sha work
And how you can change the texture of your skin without having to get anything injected

All the links:

- Listen to the Skinfessional podcast (available wherever you get your podcasts)

- Cybil's website - csolyn.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/

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

113 No screens before bed - a super simple sleep experiment that works! May 13, 2021

Show notes

I'll be the first to admit that I'm totally addicted to my phone.

And while I have all the screen timer locks that literally lock me out of apps when I've spent too much time on them - I was really struggling with staying off my phone at night.

What happens if you stay off all devices for the 90 mins - 2 hours before you get into bed? Magic (but really, the deepest, most restful sleep you've ever had).

And before you think you'll have to do fifty eleven different things before sleep - even doing the bare minimum will yield results.

On today's episode, you'll learn:

Why staying off devices before you go to bed can help with deep sleep
What happened to my sleep after one week of this
And how to do your own super simple sleep experiment!

All the links:

- Magnesium supplements I like [Amazon link]

- 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/

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

112 Is being hangry a thing? May 06, 2021

Show notes

Hangriness is no joke - and I wanted to know more about what was actually going on physiologically. Is it really an excuse for getting irritated with my husband or would better timed snacks solve the issue?

As adults, you might think you're impervious to mood swings and temper tantrums from being sleepy or hungry - but we're basically oversized toddlers.

On today's episode, you'll learn:

If hangry-ness is actually a thing
What blood sugar levels have to do with it
And how to keep them stable so you don't have to experience irritability every time you're hungry

All the links:

- McCrimmon, R.J., Ewing, F.M., Frier, B.M. and Deary, I.J., 1999. Anger state during acute insulin-induced hypoglycaemia. Physiology & behavior, 67(1), pp.35-39.

- 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/

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

111 How hormones affect your performance Apr 29, 2021

Show notes

Does what you do in the gym have an impact on how you feel for the rest of your day too (and could that be optimized by syncing it with your cycle)?

For the last 6 months, I've been programming a specific type of workout based on where I was in my cycle. And the results have been super interesting.

I'm all about optimizing health and performance - and using your cycle as another data point is tapping into a powerful fifth vital sign.

If you don't have a cycle and think that today's episode isn't for you - I promise you, it is. Especially if you have a spouse, partner, friend, or client who does have a cycle. This information will be helpful for you to better understand how to work with them!

On today's episode, you'll learn:

How hormones impact your performance
How to sync your workouts with your menstrual cycle,
And why you don't want (or need!) to be doing high-intensity workouts every single day

All the links:

- 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

- 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/

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

110 Do you really need more mobility? Apr 22, 2021

Show notes

If something hurts - should you stretch it? Or do mobility?

I can't even begin to tell you how many times I've seen someone ask for recommendations on the internet for an injury and 90% of the responses are "do this stretch!" or "try this foam roller thing"!

Which isn't necessarily bad advice - but it's sort of missing the point, in my opinion.

The way I see it - we need to be asking better questions and figuring out the best next steps that make sense for your body, goals, and where you're starting from.

Maybe it's mobility. Maybe it's stretching. Maybe it's neither. 🤷‍♀️

On today's episode, you'll learn:

The difference between stretching and mobility
When to use mobility
And how to figure out why you feel tight in the first place

All the links:

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/

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

109 Anxiety and Your Brain With Dr. Giancarlo Licata Apr 15, 2021

Show notes

When it comes to anxiety and stress - Is the only option to learn to live with it?

On today's show, I'm chatting with Dr. Giancarlo Licata of Vital Head and Spinal Care - one of the top neurofeedback centers in the world. And what he has to share about retraining your brain is going to blow your mind.

It's totally possible to change your brain - and can help reduce anxiety, improve focus, and help you feel like yourself again.

So whether anxiety and overwhelm are newer for you or something you've always dealt with, I know you'll finish this episode with the hope that you can change the unchangeable (which you always can!).

You'll learn:

How anxiety affects your brain
How to rewire your brain passively
And why breathing and meditation are not always the best way to combat anxiety and stress

All the links:

- Vital Head & Spinal Care (Dr. Licata's practice)

- 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/

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

108 3 Workout Mistakes You're Probably Making Apr 08, 2021

Show notes

Whenever I feel like I can barely keep my head above water, the first thing that gets dropped is my workouts. Which then only fuels the overwhelm because I move for my mental health.

It's a double edged sword - you don't have time to workout because you're overwhelmed but then you feel more overwhelmed because your haven't moved and your cells are craving it 🙈

If that sounds familiar, today's episode is for you.

Because when once you start moving - you'll feel a lot better 💖(and if not, I can help you with that 😜)

You'll learn:

The 3 most common workout mistakes you're probably making
How they're contributing to overwhelm
And how to get into gear and enjoy your workouts without worrying you're not doing it right

All the links:

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/

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

107 Why I Don't Eat Before I Workout Apr 01, 2021

Show notes

Should you eat before you workout? Maybe you've heard that working out on an empty stomach is the worst thing you could do for your performance.

Or maybe you've heard that fasting is the BEST - and anything other than that is a waste of time.

I don't eat before I workout - and haven't for a super long time.

So if you're conflicted about what you've heard on the internet and aren't sure if you should be eating or not - then today's episode is for you!

You'll learn:

Why I don't eat before I workout
Why you might want to think again before working out on an empty stomach
And what science has to say about fasting and your workout performance

All the links:

- 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/

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

106 Why I Stopped Drinking Coffee (and Sleep Better Than Before!) Mar 25, 2021

Show notes

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: