The Body Nerd Show

Latest Episodes:

015 Why I Quit Coffee (and You Should Too) Jun 13, 2019

Show notes

When I stopped drinking coffee over two years ago, it was just for an experiment. But I ended up feeling so much better that I haven't had another coffee since then. So why did I stop? Well, it has a lot to do with how my body metabolizes caffeine and the specific effect it has on the brain.

If you're feeling exhausted in the morning and your regular cup of coffee (or two, or three) is no longer cutting it, you may be fighting an uphill battle with these important brain chemicals.

On today's episode, I cover...

Why I quit coffee and you should too
What your delicious cup of joe might have to do with you feeling wired at night and exhausted in the morning
How you can actually be more energized without coffee
And what you can drink instead (so you don't miss your morning cup as much)

All the links:

- Why I Quit Caffeine (and you should too) [Video]

- Join the free Body Nerds FB community

- Come hang out with me on Instagram

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

014 Let's Talk About Neck Stretching Jun 06, 2019

Show notes

When your neck feels tight, stretching seems like the logical next step. But if you're stretching all the time without relief, it's probably because your neck doesn't need more stretching. It needs a completely different approach.

On today's episode, I cover...

Why the unique shape of the bones in your neck matters.
Why basic stretching doesn't really fix neck stiffness
The best position for your neck during the day and while you're sleeping
How your neck and jaw are related (and why you might want to stop chewing gum)
How to strengthen your neck in better positions (even while you're at work)

All the links:

- Movement Mavens Membership

- Coregeous ball from Tune Up Fitness

- Join the free Body Nerds FB community

- Come hang out with me on Instagram (@hollaformala)

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

013 Muscle Confusion is BS May 30, 2019

Show notes

Muscle confusion is a gimmick to get us to buy workout products that we'll never use. But when you get down to the science of strength building, you learn it's not really a thing.

On today's episode, I'm talking why muscle confusion is a lie, why there's no such thing as muscle memory and how you can build total body strength, even faster.

All the links:

- Join the free Body Nerds FB community

- Come hang out with me on Instagram

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

012 Avoiding Burnout May 23, 2019

Show notes

What if your tension headache wasn't because of tension? Stress and burnout can manifest as physical symptoms just as frequently as feelings of overwhelm. After letting my self-care routine slip for the last few weeks, I finally hit a wall - and it wasn't pretty.

On this week's episode, I'm sharing my personal experience with stress, how the universe slapped me across the face and helped me to realize what really matters, and how having a self-care plan (and actually sticking to it) can help dig you out of a stress induced hole.

What's your secret to keeping stress at bay? I want to know! Leave me a message on Instagram (@hollaformala) or a voice message at 818-396-6501.

All the links:

- Join the free Body Nerds FB community

- Come hang out with me on Instagram

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

011 Gadgets and Gizmos, Oh My! May 16, 2019

Show notes

There's a tool for everything. But how can you be sure that it's really something that you can get good use out of - and not leave in a corner collecting dust?

On this episode, I'm sharing the questions you should be asking yourself before clicking the buy button on another self-care, strength or stretching tool.

What's your favorite self-care hack that helps you feel amazing every day? I want to know! Leave me a message on Instagram (@hollaformala) or a voice message at 818-396-6501.

All the links:

- Tune Up Fitness Coregeous Ball

- Tune Up Fitness Therapy Ball Plus

- Rad Roller Centre

- Rad Roller Recovery Rounds

- Dumbells

- Kettlebells

- Join the free Body Nerds FB community

- Come hang out with me on Instagram

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

010 Ankles May 09, 2019

Show notes

As a high school soccer player, I'm super familiar with ankle sprains. And even if you've never played a sport - if you have ankles, chances are you've twisted yours at least once.

On this episode, I'm doing a deep dive on everything you need to know about ankles, including why ankle sprains happen and how to strengthen your feet to make them a thing of the past.

What's your favorite self-care hack that helps you feel amazing every day? I want to know! Leave me a message on Instagram (@hollaformala) or a voice message at 818-396-6501.

All the links:

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

- Voodoo Floss + Compression Bands for swelling

- Join the free Body Nerds FB community

- Come hang out with me on Instagram

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

009 Gratitude [with my Mom!] May 02, 2019

Show notes

Daily gratitude journaling can change your life - I know it changed mine! A gratitude practice has been shown to improve a ton of things, including, mood, sleep, physical health, and mental strength.

On this episode, I sit down with my Mom to talk about how a simple act of writing down what you're grateful for can change your day-to-day.

What's your favorite self-care hack that helps you feel amazing every day? I want to know! Leave me a message on Instagram (@hollaformala) or a voice message at 818-396-6501.

All the links:

- Nicole Sachs and JournalSpeak

- The 3-Minute Morning Journal: Intentions & Reflections for a Powerful Life

- Learn more about Movement Mavens

- Join the free Body Nerds FB community

- Come hang out with me on Instagram

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

008 Just Say No to Self-care Apr 25, 2019

Show notes

The wellness industry is huge - and yet we're more exhausted than ever. Self-care is touted as a "cure-all" but it's not working. So what's broken? We need a new way to define and practice self-care that is proactive instead of reactive.

On this episode, I'm talking about amplifyU - the process I use with my clients that embodies all the things that nourish your body, mind and spirit. It's not just self-care, but the personalized daily habits put into practice because you are fed up with playing catch up. And the personalized plan that will change your life.

All the links:

- Learn more about Movement Mavens

- Join the free Body Nerds FB community

- Come hang out with me on Instagram

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

007 Getting 10k Steps A Day (and Why You Should Care) Apr 18, 2019

Show notes

Getting 10,000 steps a day is not as hard as you might think it is - and it may be the key to having better moods and energy levels!

On this episode, you'll learn why 10k steps is the default minimum for most exercise trackers, why I love FitBit, and how a simple leaderboard turned me into a competitive walking monster.

All the links:

- Body Nerd Garage in LA, October 2019- Movement Mavens framework

- Join the Pain-Free. Every Day. FB community

- Come hang out with me on Instagram

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

006 Do you really need PT? Apr 11, 2019

Show notes

If I had a dollar for every time someone told me they didn't have physical therapy post-surgery or injury or that they didn't do their PT homework - I'd be a millionaire! To be honest, I really think we collectively don't understand what PT's do and going to them with the expectation to "fix us" isn't a good use of their knowledge.

On this episode, I step onto my soapbox on if you really need PT, why any good rehab program addresses both the hardware and the software, and why doing your homework really does matter.

What's your favorite self-care hack that helps you feel amazing every day? I want to know! Leave me a message on Instagram (@hollaformala) or a voice message at 818-396-6501.

All the links:

- Join the Pain-Free. Every Day. FB community https://www.facebook.com/groups/aewbodynerds/

- Come hang out with me on Instagram 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

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