Stretching is not the cure-all it’s made out to be. In fact, if you’re dealing with soreness, tension, or pain right now, stretching may not be your best bet. But what do you do instead? Is it mobility? Foam rolling? Icing?

On this episode, I cover

• Why you don’t really need to stretch
• Why stretching isn’t as helpful for getting rid of pain as you might think
• And a simple shift to supercharge your stretching

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!

CBD is all the rage right now - you can get it infused in your water, smoothies, eat gummies, oil, or rub a balm all over your sore muscles. But if you’ve ever wondered how CBD works or how it’s different from THC, today’s episode is for you. 

On this episode, I cover

• How you already have built in receptors for CBD in your brain and body
• How CBD works
• And how it can reduce inflammation, anxiety, pain and help you sleep better at night

All the links:

Today’s episode is brought to you by Nuvamed. Save 10% and get free shipping when you shop their full line of full-spectrum CBD at www.aewellness.com/nuvamed and use the code AEWELLNESS at checkout!

- 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!

Willpower is a dangerous lie we use to beat ourselves up when we can’t stay away from chocolate. Or get started on a new morning routine. Or any number of ways we like to “should” ourselves. I think willpower is nonsense and that knowing if you’re an all or nothing or moderate type of person will help you finally stick with a new habit.

On today’s episode I cover...

• Why the idea of willpower is a lie
• Why knowing your own tendencies is more important 
• How you can get into (and stick with) a consistent habit
• Why I don’t bring chocolate into the house unless I plan on eating the whole thing (and other ways I set myself up for success)

All the links:

- Stress Less this Winter Challenge (free!)

- www.aewellness.com/podcast

- 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/

- Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at  www.bodynerdshow.com

- 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!

A cancer diagnosis tried to derail her dreams, but she wasn’t ready to let that happen. On today’s episode, I sit down with life coach and cancer survivor, Ceca Mijatovic of the Truth and Dare Podcast. We go deep in this conversation and her step-by-step framework for how to overcome FEAR will change your life.

On this episode, we cover

• Why intention makes all the difference between short-term fixes and deeply nourishing self-care
• How being deliberate and consistent to even the tiniest of habits can make a big change in your life
• Why community is so important on your healing journey
• Why you should be saying no more often
• And how to live a life with purpose and set an example for those around you

All the links:

- Truth & Dare Cancer Website (https://www.truthanddarecancer.com/)

- Truth & Dare Cancer Podcast (https://podcasts.apple.com/us/podcast/truth-dare-cancer/id1438278677)

- Face Your Fear of Cancer Recurrence (free guide) (https://www.truthanddarecancer.com/freeguide)

- Instagram: @truthanddarecancer

- Facebook: @truthanddarecancer

- www.aewellness.com/podcast

- Free Stress Less Challenge (How to Stress Less This Season): https://www.aewellness.com/stressless/

- 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/

- Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at  www.bodynerdshow.com

- 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 you breathing deeply today? Breath is one of those things we take for granted because you don’t really have to think about it. But when you do, consciously breathing can rewire your brain. On today’s episode, I’m sharing all things breathing and how you can change your breath to build body that’s structurally sound, from the inside out. 

I cover...

• How to use breathwork to improve core strength
• Breathing for relaxation
• How to stretch your diaphragm (and why you should be doing it regularly)
• And why spending a few minutes daily focusing on breathing will be the best thing you can do for yourself today

All the links:

- How to Mobilize Your Diaphragm for Better Breathing and Core Control

- Stress Less this Winter Challenge (free!)

- www.aewellness.com/podcast

- 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/https://instagram.com/hollaformala/

- Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at  www.bodynerdshow.com

- 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!

Do you even foam roll? Bodywork. Myofascial Release. SMR. Whether or not you’re a foam roller pro or have never seen a therapy ball, bringing bodywork into your body maintenance program will help you get stronger, recover faster, and get out of pain ASAP. Bodywork changed my life and it can absolutely change yours too!

On today’s episode I share...

• All about Bodywork and how to use it
• How regular bodywork and massage can speed your recovery time
• Why Bodywork should be a part of your body maintenance
• And the 5 places you definitely don’t want to roll

All the links:

- RAD Roller Recovery Rounds

- Tune Up Fitness Therapy Ball Plus

- www.aewellness.com/podcast

- 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/

- Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at  www.bodynerdshow.com

- 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 wondered if there was a genetic component to happiness? Or how to change your happiness set point? On today’s episode, I’m joined by Happiness Coach Kim Strobel, who is sharing the science behind happiness. 

On today’s episode we cover...

• How to change your happiness set point
• The top 6 habits to increase happiness levels
• Why meditation and gratitude should be an important piece of your self-care practice

All the links:

- Kim’s Website

- She Finds Joy (Kim’s FB Group)

- She Finds Joy Podcast (look for it in your podcast app!)

- Headspace meditation app

- Deepak Choprah Ananda Meditation

- www.aewellness.com/podcast

- 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/

- Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at  www.bodynerdshow.com

- 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!

Lower back pain sucks. And whether it’s brand new or an old friend, pain in your lower back gets in the way of everything you do. When it comes down to it, there are really only 4 reasons your back might be hurting and the good news is, the fix is easier than you might think!

On today’s episode I cover...

• Why your lower back hurts and what posture has to do with it
• A super easy assessment you can do for yourself
• And the 4 most common causes of lower back stiffness, tension, and pain

All the links:

- Movement Mavens: www.aewellness.com/mavens

- www.aewellness.com/podcast

- 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/

- Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at  www.bodynerdshow.com

- 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!

Sitting up straight is hard work - and, more often than not, leaves your back feeling exhausted! So why is sitting “well” so much work? And is it possible to sit in a way that won’t create back pain, sciatica or neck pain (without having to spend $$ on a really expensive desk chair?)

On today’s episode I cover...

• How to sit up straight without getting exhausted
• Why a different chair won’t make sitting more comfortable 
• What good sitting posture actually looks like
• How to strengthen your body for pain-free sitting

All the links:

- Movement Mavens: www.aewellness.com/mavens

- www.aewellness.com/podcast

- 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/

- Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at  www.bodynerdshow.com

- 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!

Body. Mind. AND spirit. All are equally important when it comes to overcoming any story you have about your body. My guest today, Nicole Kaufman, is as nerdy about brain science as I am about the body. And as a board certified licensed mental health therapist, she’s the perfect person to share how thoughts affect the physical body.

In this episode we cover:

• How to reframe your stories to make lasting change
• The importance of gratitude in the healing process 
• How perfectionism gets in the way of progress
• Why setting mindset boundaries is the best thing you can do for your health

All the links:

- Nicole’s website

- Nicole’s Facebook Page

- Recommended reading: Becoming Supernatural: How Common People Are Doing the Uncommon by Dr. Joe Dispenza 

- www.aewellness.com/podcast

- 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/

- Body Freedom Self-Assessment - a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain - take it now at  www.bodynerdshow.com

- 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!