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Are emotions really held in the hips? Today’s guest has all the reasoning behind why they are. I’m joined by somatic therapist, coach, and educator, Raina LaGrand. We cover everything from how emotions and trauma are held in the body, how to get reconnected to yourself (even if breathing feels stressful), and the best ways to get grounded when the world around you feels out of control. She’s the perfect person to ask if you really can release emotions in your hips 😜 With the neverending news cycle and disturbing images of a violent mob taking over the United States Capitol just a few weeks ago, I’ve been relying on my movement routines more than ever.  So if you too have been feeling out of sorts and are seeking ways to feel more settled in your body, Raina has tons of practical tips to share. You’ll learn: How emotions and trauma are held in the body If pigeon pose and stretching your hips will really release your feelings The best ways to reconnect with body, especially when breathing feels stressful All the links: - @rootorisesomatics on Instagram - Root to Rise Somatics - Raina's website  - How to Get Stronger without Getting Hurt Workshop - www.aewellness.com/getstrong/ - 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!

Have you ever been so sore from a workout that you felt it for a few days after? Soreness is the result of working hard (yay!) but the lingering inflammation and impact on how you move is a bummer.  I’ve tested and tinkered with this one over the years - including that one time I did one leg to feel if it was actually making a difference (I wouldn’t recommend that one because the only thing worse than being sore is being lopsided and sore).  So if your workouts leave you sore - you do not want to miss this one!  You’ll learn: The best post-workout cool down  The science behind why this post-workout cool down is so effective And why you definitely want to incorporate it into your workouts ASAP All the links: - Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage - Rad Rod from Rad Roller - How to Get Stronger without Getting Hurt Workshop - www.aewellness.com/getstrong/ - 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!

Stress can manifest in a number of ways - it might be trouble focusing, difficulty sleeping, or hyper vigilance. But when I also started losing hair by the handful this past year - I knew I needed something else. Adding an adaptogen to my supplement regimen did the trick but I had more questions. How do they work? Is it just mushrooms? Are they all created equal? So I reached out to Samantha Attard - an Ayurvedic coach and yoga instructor with a PHD in nutrition who is sharing everything she knows about adaptogens and how to get started. You’ll learn: What adaptogens are and how to use them Which ones work best for stress And where to get started if you need a little immune and nervous system boost All the links: - Sam’s website - spirocollective.com  - Happy Healthy Human Radio (Samantha’s podcast) - @spirocollective on IG - www.aewellness.com/mavens - Movement Mavens waitlist - 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!

It's estimated that over 54.4 million people in the US have been diagnosed with arthritis. But does having arthritis mean you have to have pain? (Hint: nope) In today’s episode, I’m demystifying arthritis so you can understand what’s going on and be a better advocate for yourself. Because life without pain is totally possible!  You’ll learn: The anatomy of arthritis The difference between osteoarthritis and rheumatoid arthritis And how to keep your joints healthy and strong so you don’t have to worry about pain   All the links: - www.aewellness.com/mavens - Movement Mavens waitlist - 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!

Carpal tunnel has become the blanket term for any wrist pain. But the carpal tunnel is a totally normal structure that all of us have. So why does it hurt and what can you do to prevent it? If you have wrist or hand pain and are interested in exploring all of your options beyond surgery - today’s episode is for you. You’ll learn: All about carpal tunnel, including  What causes wrist pain And easy and pain-free ways you can build strength and avoid surgery All the links: - Gil Hedley’s “Fuzz Speech” - Improve Grip Strength with Hanging [VIDEO] - www.aewellness.com/mavens - Movement Mavens waitlist - 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!

Better flexibility comes from your brain trusting that you can move safely - not your muscles magically getting longer.  So why is stretching always recommended when you have pain? And is there something else you can do (that’s faster and has longer lasting results)?  If you’re bored of stretching and want to learn how to stretch smarter so your results are longer lasting - this episode is for you. You’ll learn: The science of stretching and how it works How to stretch smarter so your results are longer lasting And the best combo to get out of pain (for good)   All the links: - www.aewellness.com/mavens - Movement Mavens waitlist - 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!

Whether it’s the nebulous days of WFH or the holidays throwing you off track - if you haven’t locked in your workout habits yet, there’s no time like the present. Consistent movement will bring ease to your mental and physical health unlike anything else.  In today’s episode, I’m sharing my top tips to keep you on track with your workouts through the holidays. Plus, my ninja hack for you overachiever perfectionists - which may seem too easy at first, but trust me, it works! You’ll learn: My top 3 ways to get consistent with your workouts Why a morning flow is the most important part of the day  And why simplicity is key (and how to do it) when you’re building new habits    All the links: - Libby app for library books and audiobooks - www.aewellness.com/mavens - Movement Mavens waitlist - 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!

Going from worried about surgery to pain-free in 6 weeks is not only possible - my guest today made it happen. I truly believe that you can change the unchangeable - and Lisette is a perfect example of what taking back control of your body and self-care actually looks like. On today’s episode, you’ll learn: The simple way to prevent post-workout soreness  How one client went from seriously considering surgery to pain-free (without having to give up her workouts) and in less than 6 weeks And why trusting the simple fix is the key to getting stronger without getting hurt All the links: - www.aewellness.com/mavens - Movement Mavens waitlist - 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!

Have you ever heard that muscle memory and muscle confusion are the “secret” to getting stronger? I hope I’m not the only one who imagines tiny brains inside your muscles when you hear “muscle memory”. To be honest, the science behind what’s actually happening is nowhere near as catchy or marketable as “muscle memory”, but as a Body Nerd, I know you live to learn - and today’s episode is for you! Listen in and learn: The science behind muscle memory Why it isn’t actually a thing And why understanding how it works will actually help you get stronger  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/  - 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!

When doing core work - should you keep your lower back pressed down? Or in neutral? The better question is WHY. Why are you doing it in the first place? Because when you understand the underlying mechanics, you can make a better decision for your body.  So on today’s episode, we’re digging into the relationship between core work and lower back positioning. Listen in and learn: The difference between core work with your lower back down vs keeping it in neutral  Why knowing the difference matters  And which version is best for building lower back and core strength   All the links: - How to Find Neutral Spine [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/  - 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!

If you’re a runner - you know what a pain (literally!) calf tension can be. And even if you don’t run, you’ve probably felt the ache of tightness along the back of your lower leg from time to time. But what should you do? Stretching your calves off the edge of a stair helps a little bit - but by the end of your next run or walk around the block, everything usually tightens up again.  If you have tight calves, foot or ankle pain, or stiff ankles - today’s episode is for you! Listen in and learn: Why your calves are so tight Why more stretching isn’t the fix And why walking on flat ground might have something to do with it   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/  - 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!

If you took a break from workouts after the gyms closed earlier this year, you might have noticed that things like concentration and sleep got a little bit harder. But what actually happens to your brain when you exercise? And why do people who exercise seem to have more energy, even when they’re using it all the time?  Listen in and learn: What happens to your brain when you exercise How exercise helps maintain chemical balance of the brain And how much movement you actually need to reap the benefits All the links: - Exercise Influence on Hippocampal Function: Possible Involvement of Orexin-A - Altenburg TM, Chinapaw MJ, Singh AS. Effects of one versus two bouts of moderate intensity physical activity on selective attention during a school morning in Dutch primary schoolchildren: A randomized controlled trial. J Sci Med Sport. 2016 - 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!

I’ve been mistaken as a PT on more than one occasion, but the truth is - I never went to physical therapy school. It’s not that I didn’t try (I applied twice), but between lost transcripts and missed deadlines, the universe had other plans for me.  So in today’s episode, I’m sharing my story and why I help my clients become self-reliant so they don’t need me anymore.  Listen in and learn: Why I never went to PT school The biggest difference between physical therapy and the work I help my clients with And why doing it yourself is sometimes the best choice All the links: - Low Back Rescue Workshop 10/24 @ 9:30 am PT - www.aewellness.com/lowback/ - 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!

Amanda Thebe is a Menopause Warrior. Because menopause is something that everyone with ovaries will experience in their lifetime - and there’s still a ton of mystery around it. Since your hormones regulate and dictate everything from hunger levels, to sleep quality, energy levels and more, there’s no time like the present to learn how best to manage your symptoms with Amanda’s simple hacks. Listen in and discover: How exercise and nutrition can help you manage perimenopause symptoms The best type of workouts to arm you against osteoporosis and osteopenia And how to thrive during menopause (aka menopocaplyse)   All the links: - Amanda Thebe on Instagram - @amanda.thebe - Get Amanda's new book -  Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too  - The North American Menopause Society - Dr. Stacy T. Simms - @drstacysims - 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!

Squatting is one of the most natural human moves - but so many of us can’t do it because of issues with your hip, knees, lower back, ankles or feet. So if knee pain is slowing you down, today’s episode is for you. Listen in and learn: 3 fixes that’ll help you squat without knee pain Proper squat form And the 5 minute squat test that almost did me in   All the links: - How to Squat without Knee Pain [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/  - 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!

Meditation is just one form of mindfulness - so if you’ve been struggling with sitting quietly and still want the benefits of being more present - journaling fits the bill. And while it seems simple, a daily gratitude practice will help with your psychological health, sleep, and more. Listen in and learn: How I use journaling in my mindfulness practice, including gratitude lists and specific prompts The brain science behind the practice, including what your Reticular Activation System has to do with it And the 3 things that will help you cultivate a more positive mindset every day 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/  - 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!

What does it actually take to get stronger without getting hurt? That’s exactly what I’m sharing in today’s episode. And when you dial in these 6 things, you’ll not only know how to build strength in a sustainable way, but you’ll also be super clear on how to manage anything that comes up. Because YOU should be the only one who decides when it’s time to call it quits - not your grouchy knee, sore back, achy hip or anything else.  Listen in and learn: The 6 steps to building sustainable strength  Your specific roadmap to getting stronger without getting hurt And how to keep things simple so you don’t get overwhelmed All the links: - Movement Mavens - get stronger, more flexible and injury free so you can enjoy life without pain. Enrolment open now until September 30, 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/  - 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!

Injuries slow you down and keep you from your workouts. And while it might be tempting to try fifty million different mobility exercises and foam roller hacks to get out of pain, a step-by-step approach will get you faster and longer lasting results. The Squat Assessment has your back and will help you uncover any imbalances that are creating tension and pain now, or might become an issue in the future. In this episode, I share... How to do the step-by-step Squat Assessment Why it’s the key to figuring out where to focus your workouts if you want to get out of pain for good And the 5 body areas that will make the biggest difference once you dial them in! All the links: - Movement Mavens - get stronger, more flexible and injury free so you can enjoy life without pain. Enrolment open now until September 30, 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/  - 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!

Being a Body Detetive means you feel phenomenal, every day. You’re moving well, sleeping well, and most importantly, not afraid of pain. But how can you change the seemingly unchangeable and get to that point? It’s entirely possible, regardless of what your diagnosis or MRI says and on today’s episode, I’m laying out exactly how. In this episode, I share... What it means to be a Body Detective  The 80/20 rule and why it’s the key to spending less than 15-mins a day on body maintenance And the 2 most common mistakes I see people making when you’re trying to get stronger and out of pain   All the links: - Move Smart Workshop [FREE series] - 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/  - 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!

There’s nothing more frustrating than thinking your injury is gone only for it to keep coming back every time you go on a run or back to working out. Which is what was happening to my client, Monica. She’s joining us today to share her journey on how she got out of the injury cycle and back to moving her body in all the ways she loves.  Listen in and discover: How learning the new language of movement has changed her workouts and her life Why her mobility and bodywork tools are no longer lonely and dusty in the corner And why this work is more than just post-workout recovery All the links: - Change Academy Podcast - Monica’s website Nutrition Over Easy - Sports Face Mask (ps - this doesn’t protect others from COVID-19 if you are an asymptomatic carrier) - 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!