How much water do you actually need to drink? Is it half your body weight? 8 glasses a day? Are electrolytes necessary? On today’s episode, I’m digging into all the hydration myths to sort fact from fiction so you can stay well hydrated (and keep performance and recovery humming). 

In today’s episode, I cover:

• How much water you actually need to drink
• If thirst is actually a good indicator of your hydration 
• And why drinking water and absorbing it are not the same thing

All the links:

- All my hydration tools - www.aewellness.com/amazon 

- Tackle Your Tension LIVE - free Bodywork Class - www.aewellness.com/tension

- 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 struggling getting grounded while being stuck at home, my recent discovery is going to be a game changer. You still don’t need to workout everyday, but by starting your day with intentional movement, you can set your mental and emotional state to be more well primed to take on your day. 

In today’s episode, I share:

• Why I started doing 10 push ups every morning
• How a specific type of movement can change your brain chemistry daily
• And how to shift your mental and emotional states so you feel more grounded

All the links:

- Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers by Timothy Ferriss

- Dr Shanté Cofield @themovementmaestro

- 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!

Your back pain and tension might have less to do with your back and everything to do with your psoas. Yep, this massive hip flexor that connects your upper and lower body plays an important role in how your back feels purely because of its location.

If you have back, pelvis, or hip pain - this week’s episode is for you. I cover: 

• How your psoas can cause back pain
• What posture has to do with it (because doesn’t it always?)
• And the fixes to try ASAP (and no, it’s not stretching)

All the links:

- High Inner Thigh Massage from AE Wellness YouTube

- Gut Massage from AE Wellness 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/ 

- 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!

Trying to jumpstart a workout routine but you keep stopping and starting? Are you struggling with injuries and pain every time you up your mileage? Then today’s episode is just for you! I cover...

• How to increase workout intensity from adding mileage or upping your workout frequency 
• Why breaking down a movement is the best way to build sustainable strength
• And the steps to take to make sure you don’t get hurt in the process

All the links:

- RunRX - Follow Valerie Hunt to learn how to run and stay pain free @runrx on IG

- Jaw and Neck Pain Self-Care Guide use code JAW at checkout to get it 100% free!

- 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!

Jaw pain is no joke. And it’s probably at the root of why your neck and shoulders hurt. You don’t have to push through it though - in fact there are some simple tweaks you can make right now that will help get you out of pain today. 

On today’s episode, I cover...

• Why your neck and jaw hurt
• Why stretching your tight neck isn’t the fix
• And the simple thing you can do right now for relief

All the links:

- Jaw and Neck Pain Self-Care Guide use code JAW at checkout to get it 100% free!

- 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!

Pull ups are a fantastic way to build upper body strength, which can help keep neck, shoulder, wrist, and elbow pain at bay. And anyone can do a pull-up - as long as you focus on the right muscles and practice some of the exercises I’m sharing in today’s episode.  

Today’s episode is all about pull ups! Including:

• How to get your first pull up
• The muscles and mechanics to focus on 
• And what types of exercises will help you get there faster

All the links:

- Doorway pull up bar

- 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!

Working out at home doesn’t have to be a downgrade - in this week’s episode, I’m sharing how you can supercharge your home workouts so you keep getting stronger and don’t get hurt.

I’m sharing everything I’ve learned over the years about working out at home, including...

• How to effectively workout from home, with or without equipment
• The workout formula I’ve been using every week for years
• The equipment you need and what would be nice to have

All the links:

- Movement Mavens: learn how to move well, maintain your body, and maximize strength, so you can enjoy life without pain. Enrollment is open now!

- Kettlebell (varying weights)

- Dumbbells (varying weights) 

- Resistance Loops

- How to Hip Hinge

- How to Squat

- 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!

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!

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/ 

- 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 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/ 

- 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!