The Body Nerd Show

- Stephen J. Genuis, Kevin Lane, and Detlef Birkholz, "Human Elimination of Organochlorine Pesticides: Blood, Urine, and Sweat Study," BioMed Research International, vol. 2016, Article ID 1624643, 10 pages, 2016. https://doi.org/10.1155/2016/1624643

- 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/

- Download a free plan with 9 simple things to soothe yourself when you're in pain: http://www.aewellness.com/pain-free

023 Why Your Hips Are So Tight Aug 08, 2019

Show notes

The solution for tight hips and hip flexors isn't to stretch more. Especially because your hips aren't tight because they need more stretching - chances are it's something else (that's easily remedied!)

On today's episode, I share...

Why stretching isn't really helping your tight hips and what to do instead
Why your hip flexors are so darn tight
And how sitting this special way can make all the difference

All the links:

- Kelly Starrett's Secrets to Long Lasting Health & Mobility - CreativeLive

- Better Hip Mobility (no equipment needed) from IGTV

- 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/

- Download a free plan with 9 simple things to soothe yourself when you're in pain: http://www.aewellness.com/pain-free

022 What I've Learned from a Decade in the Fitness Industry Aug 01, 2019

Show notes

A decade in the fitness and wellness industry has taught me more than how fun it is to wear spandex everyday. And teaching at Wanderlust this past weekend has me all nostalgic about the journey to getting here, what I've learned, and how you can avoid making the same mistakes I did.

On today's episode, I talk about...

What I've learned over the last ten years in the fitness industry
How my approach has changed and the small shifts that completely changed how I move on a daily basis
How I learned to move better (and stop getting injured because of it)

All the links:

- How to Hip Hinge Video: https://youtu.be/5j6L-o1dwvU

- Strong and Stable Shoulder Mechanics: https://youtu.be/j1J4xm_81a8

- Brooke thomas and the Bliss and Grit podcast: http://www.brookethomas.me/

- 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/

- Download a free plan with 9 simple things to soothe yourself when you're in pain: http://www.aewellness.com/pain-free

021 Getting Crystal Clear with Devon Cajuste Jul 25, 2019

Show notes

Crystals are having a moment - but what the heck are you supposed to do with sparkly rocks and do they actually do anything? These are the questions I set out to answer when I sat down with energy healer and crystal connoisseur, Devon Cajuste, who also happens to be a former NFL Tight End. Not only do we go deep on how to use energy work to heal your body, but Devon is also an excellent example of living fully in his purpose.

On today's episode, we cover...

How to use energy healing as a part of your self-care routine
The simple meditation strategy that will help you feel more connected and alive, every single day
How I used energy healing to return to my original unicorn magic self
How Devon healed a serious shoulder injury with energy work (and how you can heal yourself too)
How and when to use crystals in your meditation (and how they can amplify what you're already doing)
How to choose the best crystals (and their care and keeping)
How to hone your intuition to manifest everything and anything you want in your life

All the links:

- Follow Devon on IG @devoncajuste86: https://www.instagram.com/devoncajuste86/

- Devon's website: https://www.dcajuste.com/

- 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/

- Download a free plan with 9 simple things to soothe yourself when you're in pain: http://www.aewellness.com/pain-free

020 What to Do About Swelling Jul 18, 2019

Show notes

I sprained my ankle this weekend. And not just a sort-of-ouchy-sprain but a fall-on-your-face-and-burst-into-tears kind of sprain. But my approach to a sprained ankle (and any acute injury) is a bit different AND will get you back to pain-free faster. Whether you've sprained your ankle or not, this is a must-listen so you have the info the next time you need it!

On today's episode, I cover...

What swelling actually is and why it's not a bad thing
Why RICE (rest, ice, compression, elevation) is old news
Exactly what I did that is allowing me to walk without pain three days after a seriously dramatic ankle sprain
And how you can handle your next injury (without being afraid!)

All the links:

- Wanderlust Festivals Summer 2019 - use code AELLISWL19 to save 10%

- Voodoo Floss + Compression Bands for swelling

- Download a free plan with 9 simple things to soothe yourself when you're in pain

019 Sleep Jul 11, 2019

Show notes

Two-thirds of adults throughout all developed nations are chronically underslept - are you one of them? If you've ever wondered how much sleep you actually need (and no, six hours a night isn't cutting it), if you should be napping, and how you can get through the night without having a wonky neck in the morning, this episode is for you.

On today's episode, I cover...

Why you need more sleep right now
If you really need a nap (and the best length for the perfect nap)
How much sleep you actually need for optimum health
Simple ways you can set yourself up for sleep success starting tonight
And the best sleep positions that won't leave you with a cranky neck in the morning

All the links:

- Matthew Taylor, Why We Sleep: Unlocking the Power of Sleep and Dreams

- Manta Sleep Mask - use the code MANTA10 to save 10% at checkout

- Calm App for night meditations and sleep stories

- Download a free plan with 9 simple things to soothe yourself when you're in pain

018 Getting Older Is Unavoidable, Feeling Old Is Not Jul 04, 2019

Show notes

How you feel right now has everything to do with how you're moving and not that much to do with your age. Honestly! Your body is the sum total of all the things you've been doing on a consistent basis. Been sitting a lot? Then it's no surprise your hips feel stiff. The good news is that you can start making tiny changes today that will help you feel as young as you do in your head.

On today's episode, I cover...

Why how you feel right now has less to do with your age and more to do with what you did yesterday
What happens to your body as you age
How to get started, even if you've done nothing for a while
How cooking and browning your food accelerates the aging process
And how "taste the rainbow" is an excellent antidote to aging

All the links:

- Download a free plan with 9 simple things to soothe yourself when you're in pain

017 What's Fascia Got to Do With It? Jun 27, 2019

Show notes

Fash-uh or fah-sha? No matter how you pronounce it, fascia is the body-wide web that holds your body together. In my opinion, it's the most important issue in the entire human body. And while it's just now getting its time in the limelight - it's always been important.

On today's episode, I cover...

What fascia is and why you should care
The many types of fascia that connect the body together
Why you don't want to blast it or try to smash it into submission
Why you slow changes to the body are longer lasting than quick fixes
And how to keep this body-wide web happy

All the links:

- The Strength Running Podcast

- Download a free plan with 9 simple things to soothe yourself when you're in pain

016 Running Nerdy with Jason Fitzgerald Jun 20, 2019

Show notes

I'm not a very good runner, even though I have almost every distance but the marathon under my belt. I still believe that running is for everyone, but that it's also a skill to be learned. So who better to talk to than the nerdiest of running nerds, Jason Fitzgerald of the Strength Running Podcast?

On today's episode, our running expert Jason shares his best tips on how to get started with running, run faster, and his best tips for staying injury free.

All the links:

- Jason's IG