The Body Nerd Show

Latest Episodes:

075 3 Mobility Mistakes That Are Wasting Your Time Aug 13, 2020

Show notes

Mobility can be simple - but most of us overcomplicate it to the point where it feels impossible. I'm a big fan of streamlining your movement and wellness so you can spend less time thinking about it and just get it done. But don't worry - I'm not going to tell you to just move more - because moving smarter will save you tons of time.

In this episode, I share...

The 3 mobility mistakes that are slowing you down
How to help your overachiever brain feel some relief when it comes to workouts
And why one size fits all mobility plans fall short

All the links:

- Get 4 weeks of movement done-for-you with the Mobility Mastery Toolkit www.aewellness.com/toolkit/

- 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!

074 Is Peeing When You Sneeze Normal? Aug 06, 2020

Show notes

Do you pee when you sneeze? Or cough? Laugh? Run? While it may be common, it's not necessarily normal and you don't have to just put up with it. On today's episode, we're focusing on one of the most critical aspects of your core and spinal stability - the pelvic floor (and no, this isn't unique to women as all humans have pelvic floors!).

I share...

Why a weak pelvic floor is to blame for peeing when you laugh, but kegels aren't the answer
What breathing mechanics have to do with it
And when you should consider going to a pelvic floor physical therapist

All the links:

- Movement Mavens - get stronger and maintain your body with your own customized wellness plan - enrolment open until August 11, 2020! 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/

073 Should I Roll the Same Area Every Day? Jul 30, 2020

Show notes

Does more rolling = less pain? Not always. And if you've been rolling the exact same spot over and over again and not getting any relief, then today's episode is for you.

I share...

How much bodywork you want to aim for on a daily basis
How to know when you've done too much
And the super nerdy reason why you don't need to roll the same place every day

All the links:

- Tune Up Fitness (I like the Therapy Ball Plus) - www.aewellness.com/tuneupfitness/

- Rad Roller (I love the Recovery Rounds) - www.aewellness.com/rad/

- Fascia: What it is and Why it Matters by David Lesondak

- Movement Mavens - get stronger and maintain your body with your own customized wellness plan - enrolment open until August 11, 2020! 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/

072 Hip Mobility for Tight People Jul 23, 2020

Show notes

In today's episode, I'm giving you an inside peek to how I work with clients and what's included in an AmplifyU Plan. If you have tight hips - any one of the suggestions I share can be used to get you out of tight hip purgatory.

I share...

The step-by-step plan I created for a client with hip pain
Why more stretching isn't the answer
And why unlocking your hips starts with your entire body

All the links:

- Tackle Your Tension [FREE CLASS] - www.aewellness.com/rollout/

- 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/

071 How to Nap (without falling asleep for 4 hours) Jul 16, 2020

Show notes

Naps are amazing. But not when you fall so deeply asleep that you're down for hours. So what's the best way to take advantage of this free and easy brain-boosting activity?

In today's episode, we cover all things naps, including...

How to take naps without falling asleep for hours
Why you should be taking naps
And the best length of time for a perfect nap

All the links:

- Tackle Your Tension [FREE CLASS] - www.aewellness.com/rollout/

- The Nap Ministry @thenapministry

- Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping

- Manta Sleep Mask

- 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/

070 Why Your Core Isn't Getting Stronger With Crunches Jul 09, 2020

Show notes

Crunches suck - and they're not the best way to get a stronger core. So if core work is high on your priority list, you'll want to listen to today's episode and learn how you can maximize your strength without wasting time doing boring crunches.

I cover...

What core work actually is
How to build a core that's strong and stable
And why your current program isn't working (especially if it includes crunches)

All the links:

- AE Wellness YouTube

- Mobility Mastery Toolkit - www.aewellness.com/toolkit

- 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/

069 How to Run Pain-Free Jul 02, 2020

Show notes

You were made to run. And I believe you should be able to run without pain. And while I'd describe myself as runner-ish, I have a number of races under my belt and can definitely help you learn how to move smarter so you can run pain-free. So today's episode is all about how to keep your body healthy, no matter how many miles you log.

I cover...

How to run without getting hurt
Best practices and mobility exercises to keep you injury free
And why jump roping is one of my favorite ways to improve running skills

All the links:

- Valerie Hunt @runrx

- Alison Staples @alioop_0_o_runs

- Jil Angie @NotYourAverageRunner

- How to Jump Rope with Good Form [video]

- 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/

068 What is Sciatica and How to Fix It Jun 25, 2020

Show notes

If you have back pain or sciatica - today's episode is for you! The sciatic nerve is one of the largest nerves in the body and can be a huge pain in the butt (literally). My only experience with sciatica in my 20s set me on a body nerd journey that brings us to today.

So if you're ready to get rid of sciatica, listen in and learn...

The anatomy of the sciatic nerve
What causes sciatica
And where to build strength so it doesn't get irritated again

All the links:

- Neutral Spine Exercise [video]

- How to Hip Hinge Properly [video]

- MRI Findings Not Helpful in Determining Herniated Disc-Related Sciatica Treatment

- 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/

067 How to Get Started with Kettlebells and Strength Training Jun 18, 2020

Show notes

Want to get started with kettlebells and strength training, but don't want to get hurt (and not sure where to start)? I got you covered with today's episode! I've been using my kettlebell weekly since quarantine started and it's always been one of my favorite pieces of equipment. Whether you're a newbie or trying to unlock why you keep getting hurt, today's episode is for you.

I cover...

How to get started with kettlebells
The 3 most important moves to master first
And the biggest misconception that will save your arms so much misery!

All the links:

- How to Hip Hinge Properly video

- 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/

066 How to Soothe Your Nervous System During a Crisis Jun 11, 2020

Show notes

Have you been feeling disconnected and out of sorts for the last few months? Or maybe you've been cycling between feeling super duper productive, only to be exhausted and unable to do anything the next? I know I have!

On today's episode, I'm sharing

The 6 things I've been focusing on the last few months to help manage stress and my nervous system
Why it's not as simple as chilling out
How you can't reason your way out of a stress response (but what you can do instead)

All the links:

- Lumos Transforms Anchoring Resilience Free Workshop

- TheSkimm - quick and easy way to find out what's going on in the world

- 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/

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