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I’ll be the first to admit that I’m totally addicted to my phone.  And while I have all the screen timer locks that literally lock me out of apps when I’ve spent too much time on them - I was really struggling with staying off my phone at night.  What happens if you stay off all devices for the 90 mins - 2 hours before you get into bed? Magic (but really, the deepest, most restful sleep you’ve ever had). And before you think you’ll have to do fifty eleven different things before sleep - even doing the bare minimum will yield results.  On today’s episode, you’ll learn: Why staying off devices before you go to bed can help with deep sleep What happened to my sleep after one week of this And how to do your own super simple sleep experiment!   All the links: - Magnesium supplements I like [Amazon link] - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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! Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.  Shop now and use code BODYNERD to save at www.RADroller.com 

Hangriness is no joke - and I wanted to know more about what was actually going on physiologically. Is it really an excuse for getting irritated with my husband or would better timed snacks solve the issue?  As adults, you might think you’re impervious to mood swings and temper tantrums from being sleepy or hungry - but we’re basically oversized toddlers.  On today’s episode, you’ll learn: If hangry-ness is actually a thing What blood sugar levels have to do with it And how to keep them stable so you don’t have to experience irritability every time you’re hungry   All the links: - McCrimmon, R.J., Ewing, F.M., Frier, B.M. and Deary, I.J., 1999. Anger state during acute insulin-induced hypoglycaemia. Physiology & behavior, 67(1), pp.35-39. - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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! Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.  Shop now and use code BODYNERD to save at www.RADroller.com 

Does what you do in the gym have an impact on how you feel for the rest of your day too (and could that be optimized by syncing it with your cycle)?  For the last 6 months, I’ve been programming a specific type of workout based on where I was in my cycle. And the results have been super interesting. I’m all about optimizing health and performance - and using your cycle as another data point is tapping into a powerful fifth vital sign.  If you don’t have a cycle and think that today’s episode isn’t for you - I promise you, it is. Especially if you have a spouse, partner, friend, or client who does have a cycle. This information will be helpful for you to better understand how to work with them! On today’s episode, you’ll learn: How hormones impact your performance How to sync your workouts with your menstrual cycle, And why you don’t want (or need!) to be doing high-intensity workouts every single day   All the links: - The Fifth Vital Sign: Master Your Cycles & Optimize Your Fertility by Lisa Hendrickson-Jack - Stacy Sims: Women are Not Small Men: a paradigm shift in the science of nutrition - In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life Paperback by Alisa Vitti - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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! Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.  Shop now and use code BODYNERD to save at www.RADroller.com 

If something hurts - should you stretch it? Or do mobility?  I can’t even begin to tell you how many times I’ve seen someone ask for recommendations on the internet for an injury and 90% of the responses are “do this stretch!” or “try this foam roller thing”! Which isn't necessarily bad advice - but it’s sort of missing the point, in my opinion.  The way I see it - we need to be asking better questions and figuring out the best next steps that make sense for your body, goals, and where you’re starting from.  Maybe it’s mobility. Maybe it’s stretching. Maybe it’s neither. 🤷‍♀️ On today’s episode, you’ll learn: The difference between stretching and mobility When to use mobility And how to figure out why you feel tight in the first place All the links: - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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!   Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.  Shop now and use code BODYNERD to save at www.RADroller.com 

When it comes to anxiety and stress - Is the only option to learn to live with it?  On today’s show, I’m chatting with Dr. Giancarlo Licata of Vital Head and Spinal Care - one of the top neurofeedback centers in the world. And what he has to share about retraining your brain is going to blow your mind.  It’s totally possible to change your brain - and can help reduce anxiety, improve focus, and help you feel like yourself again.  So whether anxiety and overwhelm are newer for you or something you’ve always dealt with, I know you’ll finish this episode with the hope that you can change the unchangeable (which you always can!).  You’ll learn: How anxiety affects your brain How to rewire your brain passively And why breathing and meditation are not always the best way to combat anxiety and stress All the links: - Vital Head & Spinal Care (Dr. Licata’s practice) - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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!   Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.  Shop now and use code BODYNERD to save at www.RADroller.com 

Whenever I feel like I can barely keep my head above water, the first thing that gets dropped is my workouts. Which then only fuels the overwhelm because I move for my mental health.  It’s a double edged sword - you don’t have time to workout because you’re overwhelmed but then you feel more overwhelmed because your haven’t moved and your cells are craving it 🙈 If that sounds familiar, today’s episode is for you. Because when once you start moving - you’ll feel a lot better 💖(and if not, I can help you with that 😜) You’ll learn: The 3 most common workout mistakes you’re probably making How they’re contributing to overwhelm And how to get into gear and enjoy your workouts without worrying you’re not doing it right All the links: - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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! Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.  Shop now and use code BODYNERD to save at www.RADroller.com

Should you eat before you workout? Maybe you’ve heard that working out on an empty stomach is the worst thing you could do for your performance.  Or maybe you’ve heard that fasting is the BEST - and anything other than that is a waste of time. I don’t eat before I workout - and haven’t for a super long time.  So if you’re conflicted about what you’ve heard on the internet and aren’t sure if you should be eating or not - then today’s episode is for you! You’ll learn: Why I don’t eat before I workout Why you might want to think again before working out on an empty stomach And what science has to say about fasting and your workout performance All the links: - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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!   Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.  Shop now and use code BODYNERD to save at www.RADroller.com 

I gave up coffee and have zero regrets. ☕️ Drinking coffee was not just a morning ritual for me, but every system in my body depended on it, even when it was causing a problem. But after laying in bed wide awake for yet another night - I had a wild idea. What if we just stopped drinking coffee? The first two weeks were hell.  But after that? I started getting the best sleep of my life and waking up refreshed.  I literally woke up feeling more refreshed NOT drinking coffee than I ever did after my gigantic cup of coffee. So today’s episode is for you coffee lovers, and while I might not be able to talk you out of it, you’ll at least have a better understanding of how it works in your brain.  You’ll learn: How caffeine works in your brain How to figure out if you’re caffeine-sensitive And how to be more energized without that morning cup of coffee!  All the links: - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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!

Dr. Sarah Court, DPT busts fitness myths left + right for us this week. There’s enough nonsense about fitness on the internet and swirling through gyms everywhere, so Sarah and I are doing our best to tackle the most pervasive fitness myths, including: if you should stretch before a workout, if you have to do the same thing on both sides and if giving up is the only option when you have pain. I love bringing the convos that Sarah and I have on our hikes to the show, so if you have a fitness myth you want debunked, let us know! Send me a message on Instagram (@hollaformala) and let me know what’s confusing you so we can chat about it in a future episode.  You’ll learn: If you should stretch before workouts If you should do identical exercises on both sides of your body And if you actually have to give something up forever just because it hurts All the links: - @sarahcourtdpt on Instagram - Sarah's Website - www.sarahcourtdpt.com  - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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!

If you’ve ever rolled your upper back on therapy balls or have been massaged there - you know the joy that is trigger points.  In common areas of high tension, it’s not unusual to find a number of knots, lumps, and bumps that can be incredibly painful.  And not only can these areas become inflamed and irritated, but often refer pain to other parts of the body.  But can you get rid of trigger points by just massaging harder?  You’ll learn: The science behind trigger points What causes knots and trigger points  And the best way to get rid of trigger point pain in just a few minutes a day All the links: - Amplify Hips 5-day Challenge: Go beyond basic stretching with 5-days of cutting-edge mobility exercises that will help unlock your tight hips - starts March 15! www.aewellness.com/challenge  - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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!

Whether it’s workouts or drinking more water, the science of building rock-solid habits is a lot easier than you think.  Habits are habits - whether they’re good or bad.  And starting up a new habit can be way easier when you use the 3 strategies I’m sharing in today’s episode.  These are the same strategies that I’ve used to build up my twice-weekly workout habit and that Mavens are using to lock in their daily mobility and body maintenance.    You’ll learn: How to make rock-solid habits that stick How to hack your brain to make habit formation easier My 3 most important principles to good habit formation   All the links: - Tiny Habits: The Small Changes That Change Everything by BJ Fogg [BOOK] - Amplify Hips 5-day Challenge: Go beyond basic stretching with 5-days of cutting-edge mobility exercises that will help unlock your tight hips - starts March 15! www.aewellness.com/challenge  - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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!

From post workout soreness to full on injuries - life (and pain) happens.  But not all pain is created equal. And waiting it out (so you don’t overdo it) isn’t always the best course of action.  So how do you tell the difference between good pain and bad pain? And is there a way to prevent both post workout soreness and injury?  That’s exactly what I’m sharing on today’s episode!    You’ll learn: How to tell the difference between good pain and bad pain The best way to prevent both post workout soreness and injury When it’s ok to push through the pain or back off   All the links: - Amplify Hips 5-day Challenge: Go beyond basic stretching with 5-days of cutting-edge mobility exercises that will help unlock your tight hips - starts March 15! www.aewellness.com/challenge  - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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!

Running is awesome - it’s easy, you need very little equipment, and it can be a fantastic outlet for stress.  But it’s also super common to get injured running. But should you rest? Wait it out? Ice?  Our guest today will get us clarity. I’m joined by physical therapist and host of the Run Smarter Podcast, Brodie Sharpe.  Whether or not you’re a runner, I know you’ll get a lot of great tips on how to move better and feel better, no matter what!   You’ll learn: The best fixes for plantar fasciitis and foot pain If flat feet are really as big of a deal as the shoe companies want you to think How just resting can make your overall recovery time longer   All the links: - Run Smarter Podcast - Brodie’s website - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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!

If you flip open any anatomy textbook, you’ll see a lot of red muscle. What it’s missing is a key part: fascia. While we talked about fascia in my anatomy dissection course in college - for the most part it was just the famous ones like the IT Band and plantar fascia. So when I did a second dissection course after college and saw, first hand, how interconnected your body is because of fascia, it blew my mind.🤯 How did every textbook totally disregard a tissue that was literally everywhere?  If you’re thinking that fascia is way more important than it typically gets credit for, you’d be right.  So in celebration of the 100th episode of the show, I’m taking you on a deep dive into my favorite body structure: fascia. You’ll learn: All about fascia The role of fascia in muscle soreness How to keep it healthy so you can keep moving with ease All the links: - Gibson, William, et al. "Increased pain from muscle fascia following eccentric exercise: animal and human findings." Experimental brain research 194.2 (2009): 299. - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - 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!

Tension headaches are a drag.  And as someone who used to deal with tension headaches and neck pain ALL OF THE TIME, (but doesn't anymore) today’s episode is a roundup of all the things I did to get myself out of pain.  So if you suffer from neck or shoulder pain - get a pen - you’ll definitely want to take notes on today’s episode.  You’ll learn: What tension headaches are Common causes of tension headaches and what you can do to get rid of them once and for all 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 you’re in pain, it’s hard to think straight. And while it may be tempting to wait it out, a good physical therapist can help you start feeling better fast. But when should you actually seek the help of a physical therapist?  Today’s guest is physical therapist (and friend) Sarah Court, PT, DPT, e-RYT. With her experience in orthopedic and neurologic settings, rehabilitating patients post-surgery or injury, and managing chronic neuromuscular conditions - she’s the perfect person to help us figure out when it’s time to seek a professional’s help.  If you’ve had PT that left you wanting more (and still not feeling at 100%) - then today’s episode is for you! You’ll learn: When you should go to a physical therapist How to tell if your PT is legit (and how best to advocate for yourself) When to choose physical therapy vs. chiropractic vs. massage All the links: - @sarahcourtdpt on Instagram - Sarah's Website - www.sarahcourtdpt.com  - Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain and we’re open for enrollment now - 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!

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!