The Body Nerd Show

Latest Episodes:

105 3 Fitness Myths that Need to be Busted with Sarah Court DPT Mar 18, 2021

Show notes

Dr. Sarah Court, DPT busts fitness myths left + right for us this week. There's enough nonsense about fitness on the internet and swirling through gyms everywhere, so Sarah and I are doing our best to tackle the most pervasive fitness myths, including: if you should stretch before a workout, if you have to do the same thing on both sides and if giving up is the only option when you have pain.

I love bringing the convos that Sarah and I have on our hikes to the show, so if you have a fitness myth you want debunked, let us know! Send me a message on Instagram (@hollaformala) and let me know what's confusing you so we can chat about it in a future episode.

You'll learn:

If you should stretch before workouts
If you should do identical exercises on both sides of your body
And if you actually have to give something up forever just because it hurts

All the links:

- @sarahcourtdpt on Instagram

- Sarah's Website - www.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!

104 What Is a Trigger Point? Mar 11, 2021

Show notes

If you've ever rolled your upper back on therapy balls or have been massaged there - you know the joy that is trigger points.

In common areas of high tension, it's not unusual to find a number of knots, lumps, and bumps that can be incredibly painful.

And not only can these areas become inflamed and irritated, but often refer pain to other parts of the body.

But can you get rid of trigger points by just massaging harder?

You'll learn:

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

All the links:

- Amplify Hips 5-day Challenge: Go beyond basic stretching with 5-days of cutting-edge mobility exercises that will help unlock your tight hips - starts March 15! www.aewellness.com/challenge

- 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/

103 How to Make (or Break) Any Habit With Small Goals and Celebration Mar 04, 2021

Show notes

Whether it's workouts or drinking more water, the science of building rock-solid habits is a lot easier than you think.

Habits are habits - whether they're good or bad.

And starting up a new habit can be way easier when you use the 3 strategies I'm sharing in today's episode.

These are the same strategies that I've used to build up my twice-weekly workout habit and that Mavens are using to lock in their daily mobility and body maintenance.

You'll learn:

How to make rock-solid habits that stick
How to hack your brain to make habit formation easier
My 3 most important principles to good habit formation

All the links:

- Tiny Habits: The Small Changes That Change Everything by BJ Fogg [BOOK]

- Amplify Hips 5-day Challenge: Go beyond basic stretching with 5-days of cutting-edge mobility exercises that will help unlock your tight hips - starts March 15! www.aewellness.com/challenge

- 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/

102 Good Vs. Bad Pain: Is it Muscle Soreness or an Injury? Feb 25, 2021

Show notes

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:

How to tell the difference between good pain and bad pain
The best way to prevent both post workout soreness and injury
When it's ok to push through the pain or back off

All the links:

- Amplify Hips 5-day Challenge: Go beyond basic stretching with 5-days of cutting-edge mobility exercises that will help unlock your tight hips - starts March 15! www.aewellness.com/challenge

- 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/

101 Brodie Sharpe and Running Pain-Free Feb 18, 2021

Show notes

Running is awesome - it's easy, you need very little equipment, and it can be a fantastic outlet for stress.

But it's also super common to get injured running. But should you rest? Wait it out? Ice?

Our guest today will get us clarity. I'm joined by physical therapist and host of the Run Smarter Podcast, Brodie Sharpe.

Whether or not you're a runner, I know you'll get a lot of great tips on how to move better and feel better, no matter what!

You'll learn:

The best fixes for plantar fasciitis and foot pain
If flat feet are really as big of a deal as the shoe companies want you to think
How just resting can make your overall recovery time longer

All the links:

- Run Smarter Podcast

- Brodie's website

- 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/

100 All About Fascia Feb 11, 2021

Show notes

If you flip open any anatomy textbook, you'll see a lot of red muscle. What it's missing is a key part: fascia.

While we talked about fascia in my anatomy dissection course in college - for the most part it was just the famous ones like the IT Band and plantar fascia.

So when I did a second dissection course after college and saw, first hand, how interconnected your body is because of fascia, it blew my mind.🤯

How did every textbook totally disregard a tissue that was literally everywhere?

If you're thinking that fascia is way more important than it typically gets credit for, you'd be right.

So in celebration of the 100th episode of the show, I'm taking you on a deep dive into my favorite body structure: fascia.

You'll learn:

All about fascia
The role of fascia in muscle soreness
How to keep it healthy so you can keep moving with ease

All the links:

- Gibson, William, et al. "Increased pain from muscle fascia following eccentric exercise: animal and human findings." Experimental brain research 194.2 (2009): 299.

- 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/

099 Tension Headaches (and what to do for them) Feb 04, 2021

Show notes

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:

What tension headaches are
Common causes of tension headaches
and what you can do to get rid of them once and for all

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/

098 When should you go to physical therapy? With Dr. Sarah Court Jan 28, 2021

Show notes

When you're in pain, it's hard to think straight. And while it may be tempting to wait it out, a good physical therapist can help you start feeling better fast.

But when should you actually seek the help of a physical therapist?

Today's guest is physical therapist (and friend) Sarah Court, PT, DPT, e-RYT. With her experience in orthopedic and neurologic settings, rehabilitating patients post-surgery or injury, and managing chronic neuromuscular conditions - she's the perfect person to help us figure out when it's time to seek a professional's help.

If you've had PT that left you wanting more (and still not feeling at 100%) - then today's episode is for you!

You'll learn:

When you should go to a physical therapist
How to tell if your PT is legit (and how best to advocate for yourself)
When to choose physical therapy vs. chiropractic vs. massage

All the links:

- @sarahcourtdpt on Instagram

- Sarah's Website - www.sarahcourtdpt.com

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain and we're open for enrollment now - 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/

097 Raina LaGrand: How Emotions and Trauma Are Held in the Body Jan 21, 2021

Show notes

Are emotions really held in the hips? Today's guest has all the reasoning behind why they are. I'm joined by somatic therapist, coach, and educator, Raina LaGrand.

We cover everything from how emotions and trauma are held in the body, how to get reconnected to yourself (even if breathing feels stressful), and the best ways to get grounded when the world around you feels out of control.

She's the perfect person to ask if you really can release emotions in your hips 😜

With the neverending news cycle and disturbing images of a violent mob taking over the United States Capitol just a few weeks ago, I've been relying on my movement routines more than ever.

So if you too have been feeling out of sorts and are seeking ways to feel more settled in your body, Raina has tons of practical tips to share.

You'll learn:

How emotions and trauma are held in the body
If pigeon pose and stretching your hips will really release your feelings
The best ways to reconnect with body, especially when breathing feels stressful

All the links:

- @rootorisesomatics on Instagram

- Root to Rise Somatics - Raina's website

- How to Get Stronger without Getting Hurt Workshop - www.aewellness.com/getstrong/

- 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/

096 The Best Post Workout Cool Down Jan 14, 2021

Show notes

Have you ever been so sore from a workout that you felt it for a few days after? Soreness is the result of working hard (yay!) but the lingering inflammation and impact on how you move is a bummer.

I've tested and tinkered with this one over the years - including that one time I did one leg to feel if it was actually making a difference (I wouldn't recommend that one because the only thing worse than being sore is being lopsided and sore).

So if your workouts leave you sore - you do not want to miss this one!

You'll learn: