The Body Nerd Show

Latest Episodes:

055 How to Stretch Your Obliques Mar 19, 2020

Show notes

Should you stretch or strengthen your obliques? And what's the easiest way to keep your entire core strong (without having to do a billion crunches)? I got you covered with today's episode.

I dive deep into the obliques, including...

How to stretch your obliques
Why they get stiff
And the best way to keep your entire core strong and flexible without spending hours at the gym

All the links:

- How to Get Stronger Without Getting Hurt [FREE 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/

- 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!

054 Why Better Posture is the Key to a Stronger Core Mar 12, 2020

Show notes

Standing with good posture will get you noticed, but if you're not practicing it regularly, it's exhausting. But having better posture is also critical if you want to build sustainable strength and break out of the injury cycle.

On today's episode, I'm sharing how better posture is the key to a stronger core and...

What good posture looks and feels like
Why posture matters
And the three most important things to pay attention to so your good posture isn't exhausting

All the links:

- How to Get Stronger Without Getting Hurt [FREE 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/

053 How to Improve Your Vision and Ditch your Glasses with Claudia Muehlenweg Mar 05, 2020

Show notes

If you've ever wondered if it was possible to improve your eyesight and ditch your glasses, my guest today, Claudia Muehlenweg, is going to teach us how. As a Vision improvement coach, she's an expert at helping you see clearly without glasses. And since vision truly happens in your brain - your brain can always learn new tricks.

On today's episode, we cover:

Practical tips for how you can strengthen your vision and ditch your glasses
What I've been doing over the last 20 days to improve my eyesight
And the specific exercises that will improve your vision and strengthen your eyes

All the links:

- MyHolisticVision.com - Claudia's website

- 10 habits for healthy and happy eyes - Claudia's free download and option to book a consultation

- Claudia's Instagram @holisticvisioncoach

- Zenni Optical

- The Art of Seeing by Aldous Huxley

- 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/

052 Stress Relief for Busy Humans Feb 27, 2020

Show notes

If you're a human - you're stressed. No matter how you feel, your biology can't distinguish between a work deadline and being chased by hungry lions. So what's the best way to unwind? Is it forest bathing? Is it therapeutic tremors? Meditation?

On today's episode, we're covering all things stress, including:

What happens to your body when you're stressed
How to relax so you can think more clearly and sleep soundly, every single night
And why true relaxation requires more than just a Netflix binge session

All the links:

Forest bathing's effect on physiology from the J Physiol Anthropol 26(2): 123–128, 2007

Mindfulness and cortisol levels [research]

Neurogenic tremor through TRE Tension, Stress and Trauma Releasing Exercises according to D. Berceli in the treatment of post-traumatic stress disorder PTSD

- 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/

051 Stop Walking Like a Duck (and Why Turn Out Could Be Irritating Your Hips and Knees) Feb 20, 2020

Show notes

We tend to think that issues like bunions, knee pain, and tight hips are hereditary, but if your feet are always turned out, your lower body pain probably has more to do with your position than anything else. And the fix isn't expensive shoes or stretching your hips for hours a day. It might be as simple as changing your foot position.

In today's episode, I cover:

Why you should stop walking like a duck
What that actually means
And why foot position could be the cause of tight hips and knee pain

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/

050 How to Biohack Your Sleep for Better Health with Dr. Giancarlo Licata Feb 13, 2020

Show notes

Sleep is important, but did you know it plays a critical role in tissue healing, brain health and performance too? Today I'm joined by sleep nerd, Dr. Giancarlo Licata to chat all things sleep and why it's the #1 thing you can do to shift your health.

On this episode, we cover

What happens to your body when you sleep
Why time is less important than the type of sleep you're getting
And 3 biohacks that will help you sleep better tonight

All the links:

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

- Stages of sleep

- The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight by by Satchin Panda PhD

- Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker PhD

- Oura Sleep Ring

- Whoop Sleep Tracker use code Vital15 to save 15%

- 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/

049 Why You Should Be Rolling Your Guts Feb 06, 2020

Show notes

Have you ever massaged your guts? What if I told you that it can improve your posture, boost your immunity, help with digestion, and reduce stress...would you consider it then? Gut massage has been around for thousands of years, but chances are you've never heard of it or tried it. But, when it comes to maintaining your body and feeling amazing every day, you definitely need this in your tool box.

In today's episode, I cover:

What gut massage is
Why you should be doing it
How just a few minutes a day can improve posture, reduce stress, and help boost your immunity

All the links:

- My Gut Massage Instagram Post

- Osteopathic lymphatic pump techniques to enhance immunity and treat pneumonia

- How to Mobilize Your Diaphragm for Better Breathing and Core Control [HOW TO VIDEO]

- Tune Up Fitness Coregeous Ball

- Rad Roller Centre

- 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/

048 Strength or Flexibility - Which Is More Important? Jan 30, 2020

Show notes

Will getting stronger ruin flexibility? Can you actually be both flexible and strong? And where does mobility fit in with all of this? The fitness industry loves to throw around terms, but when you're thinking about your next workout, clarity is more important. So in today's episode, we're diving deep into strength and flexibility and figuring out which one is more important.

On this episode I cover:

Which is more important - strength or flexibility?
What mobility actually is (and why it matters)
And why unlocking your tension is most important thing you can do to get stronger, without losing flexibility

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/

047 3 hip stretches to supercharge your hip mobility Jan 23, 2020

Show notes

Most hip stretches are missing a very important element that's leaving your hips stiff and grouchy. If you want to supercharge your hip mobility AND you don't want to spend hours a day stretching to get there, today's episode is for you.

On today's episode, I'm sharing

The important piece most traditional hip stretches are missing
Why better hip mobility could be the key to unlocking your low back tension and fixing knee pain
And the 3 hip stretches you need to try right now to supercharge your hip mobility

All the links:

- Movement Mavens is the only program of it's kind that not only teaches you how to maintain your body and move well, but also helps you craft your personalized plan so you can build sustainable strength, consistently. Doors close January 28th.

- Face Up Pigeon Pose (from Instagram)

- 90/90 Stretch (from 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/

046 Why Calf Stretching Won't Help Your Plantar Fasciitis Jan 16, 2020

Show notes

If you've ever had foot pain, chances are you've probably worn orthotics, iced your feet, and stretched your calves. But what if I told you that plantar fasciitis wasn't caused by tight calves? And that icing won't help your body recover faster?

On today's episode, I'm sharing

All about plantar fasciitis
Why you don't need to stretch your calves for foot pain
Why icing isn't as helpful as the internet wants you to think
And some simple fixes you can do instead

All the links:

- How to Build Sustainable Strength Without Getting Hurt [FREE WORKSHOP]

- Movement Mavens is only program of it's kind that not only teaches you how to maintain your body and move well, but also helps you craft your personalized plan so you can build sustainable strength, consistently. Doors open on January 15.

- 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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