The Body Nerd Show

Latest Episodes:

065 Why Do I Feel So Tight? May 28, 2020

Show notes

Is stretching enough if you feel super tight? It depends. Because feeling tight isn't just about short muscles. In fact, it probably has more to do with your fascia and collagen than anything else. If your body feels super tight or you're not sure if all that stretching is actually working... today's episode is for you.

I cover...

Why your body feels so tight
If it's your muscles or fascia (why that matters)
And what collagen has to do with it

All the links:

- Movement Mavens - get your first week free when you join before June 2! 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!

064 Are Lunges Bad for Your Knees? May 21, 2020

Show notes

Are deep lunges bad for your knees? Will your knees explode if you do one? In this episode, I'm diving deep into the anatomy of the knee so you can make an informed decision about deep lunging and if it's right for you.

I cover...

How knees and other synovial joints work
How deep lunges affect them
And how you can keep all your joints strong and healthy, no matter what

All the links:

- How to Get Stronger without Getting Hurt [FREE Masterclass] - www.aewellness.com/workshop

- 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/

063 You Can't Actually Stretch Your IT Band May 14, 2020

Show notes

A tight IT Band can create issues like Runner's Knee, ITB Syndrome and pain in your hips or knees. But stretching or foam rolling your IT band aren't always the best fix. In fact, your IT band can't actually stretch. So on today's episode, we're digging into the anatomy of the IT band and...

Why stretching isn't the fix for IT band syndrome or runner's knee
What's creating IT Band tension in the first place
And the fix that will help you get stronger...for good!

All the links:

- IT Band Stretching Does Not Work

- IT Band Guide [FREE DOWNLOAD] - www.aewellness.com/itband

- How to Get Stronger without Getting Hurt [FREE Masterclass] - www.aewellness.com/workshop

- 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/

062 How Much Water Do You Actually Need to Stay Hydrated? May 07, 2020

Show notes

How much water do you actually need to drink? Is it half your body weight? 8 glasses a day? Are electrolytes necessary? On today's episode, I'm digging into all the hydration myths to sort fact from fiction so you can stay well hydrated (and keep performance and recovery humming).

In today's episode, I cover:

How much water you actually need to drink
If thirst is actually a good indicator of your hydration
And why drinking water and absorbing it are not the same thing

All the links:

- All my hydration tools - www.aewellness.com/amazon

- Tackle Your Tension LIVE - free Bodywork Class - www.aewellness.com/tension

- 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/

061 Physiological Priming: The Best Way to Start Your Day Apr 30, 2020

Show notes

If you're struggling getting grounded while being stuck at home, my recent discovery is going to be a game changer. You still don't need to workout everyday, but by starting your day with intentional movement, you can set your mental and emotional state to be more well primed to take on your day.

In today's episode, I share:

Why I started doing 10 push ups every morning
How a specific type of movement can change your brain chemistry daily
And how to shift your mental and emotional states so you feel more grounded

All the links:

- Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers by Timothy Ferriss

- Dr Shanté Cofield @themovementmaestro

- 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/

060 What This Hip Flexor Has to Do With Your Lower Back Pain Apr 23, 2020

Show notes

Your back pain and tension might have less to do with your back and everything to do with your psoas. Yep, this massive hip flexor that connects your upper and lower body plays an important role in how your back feels purely because of its location.

If you have back, pelvis, or hip pain - this week's episode is for you. I cover:

How your psoas can cause back pain
What posture has to do with it (because doesn't it always?)
And the fixes to try ASAP (and no, it's not stretching)

All the links:

- High Inner Thigh Massage from AE Wellness YouTube

- Gut Massage from AE Wellness YouTube

- 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/

059 How to Add Mileage and Increase Workouts without Getting Hurt Apr 16, 2020

Show notes

Trying to jumpstart a workout routine but you keep stopping and starting? Are you struggling with injuries and pain every time you up your mileage? Then today's episode is just for you! I cover...

How to increase workout intensity from adding mileage or upping your workout frequency
Why breaking down a movement is the best way to build sustainable strength
And the steps to take to make sure you don't get hurt in the process

All the links:

- RunRX - Follow Valerie Hunt to learn how to run and stay pain free @runrx on IG

- Jaw and Neck Pain Self-Care Guide use code JAW at checkout to get it 100% free!

- 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/

058 Help for Jaw and Neck Pain Apr 09, 2020

Show notes

Jaw pain is no joke. And it's probably at the root of why your neck and shoulders hurt. You don't have to push through it though - in fact there are some simple tweaks you can make right now that will help get you out of pain today.

On today's episode, I cover...

Why your neck and jaw hurt
Why stretching your tight neck isn't the fix
And the simple thing you can do right now for relief

All the links:

- Jaw and Neck Pain Self-Care Guide use code JAW at checkout to get it 100% free!

- 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/

057 How to Get Your First Pull Up Apr 02, 2020

Show notes

Pull ups are a fantastic way to build upper body strength, which can help keep neck, shoulder, wrist, and elbow pain at bay. And anyone can do a pull-up - as long as you focus on the right muscles and practice some of the exercises I'm sharing in today's episode.

Today's episode is all about pull ups! Including:

How to get your first pull up
The muscles and mechanics to focus on
And what types of exercises will help you get there faster

All the links:

- Doorway pull up bar

- 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/

056 Workout at Home: Everything You Need to Get Started Mar 26, 2020

Show notes

Working out at home doesn't have to be a downgrade - in this week's episode, I'm sharing how you can supercharge your home workouts so you keep getting stronger and don't get hurt.

I'm sharing everything I've learned over the years about working out at home, including...