If you've ever had foot pain, chances are you've probably worn orthotics, iced your feet, and stretched your calves. But what if I told you that plantar fasciitis wasn't caused by tight calves? And that icing won't help your body recover faster?

On today's episode, I'm sharing

• All about plantar fasciitis
• Why you don't need to stretch your calves for foot pain
• Why icing isn't as helpful as the internet wants you to think
• And some simple fixes you can do instead

All the links:

- How to Build Sustainable Strength Without Getting Hurt [FREE WORKSHOP]

- Movement Mavens is only program of it's kind that not only teaches you how to maintain your body and move well, but also helps you craft your personalized plan so you can build sustainable strength, consistently. Doors open on January 15.

- 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 human - you're stressed and it probably feels like it's only getting worse. Meditation is exercise for your brain. Not only will a regular practice reduce stress, but will also improve your focus. So if you're feeling distracted, frazzled, and in need of a break - Don't grab a Snickers, sit down and meditate.

On this episode, I cover

• What happens to your brain when you meditate
• How to do it
• And why it's one of the best things you can start today for your health and physiology

All the links:

- How to Build Sustainable Strength Without Getting Hurt [FREE WORKSHOP]

- Is meditation associated with altered brain structure? Author: Kieran C.R. Fox,Savannah Nijeboer,Matthew L. Dixon,James L. Floman,Melissa Ellamil,Samuel P. Rumak,Peter Sedlmeier,Kalina Christoff. Neuroscience & Biobehavioral Reviews. June 2014

- Moore, Adam et al. "Regular, brief mindfulness meditation practice improves electrophysiological markers of attentional control." Frontiers in human neuroscience vol. 6 18. 10 Feb. 2012, doi:10.3389/fnhum.2012.00018

- Movement Mavens is only program of it's kind that not only teaches you how to maintain your body and move well, but also helps you craft your personalized plan so you can build sustainable strength, consistently. Doors open on January 15.

- 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!

Am I the only one who struggles to eat enough vegetables? Greens (and other colors!) are good for us but it can be hard to weave them in creatively to your dishes, especially if you're feeding picky eaters. Luckily, my guest today is plant-based meal planning expert Stephanie Dreyer.

On this episode, we cover

• How to get more vegetables into your life
• Why batch cooking will save you time and money
• And how to create healthy meals for breakfast, lunch, and dinner

All the links:

- Stephanie's Website- Free Batch Cooking Starter Guide - Stephanie's Batch Cooking Challenge starting January 15th! - Want extra help? The Batch Cooking Club is open - 7-Day Meal Planner- Taco Stuffed Acorn Squash- Trader Joe's "Homemade-is" Meal Ideas and Recipes - Instagram: @veegmama

- 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/

- 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!

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!