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!

Does icing actually work? Chances are that you've grabbed an ice pack for bumps and bruises. We all do it, but I wanted to really know, is icing actually effective for healing?

Before you grab another ice pack - listen to today's episode and learn...

• Why icing isn't the best way to treat pain
• How current research on icing doesn't have lots of answers
• Why rest, ice, compression, and elevation won't get rid of pain entirely
• And what you should do instead

All the links:

- Movement Mavens: www.aewellness.com/mavens

- www.aewellness.com/podcast

- Swenson, C. , Swärd, L. and Karlsson, J. (1996), Cryotherapy in sports medicine. Scandinavian Journal of Medicine & Science in Sports, 6: 193-200. doi:10.1111/j.1600-0838.1996.tb00090.x

- Hubbard TJ, Denegar CR. Does Cryotherapy Improve Outcomes With Soft Tissue Injury?. J Athl Train. 2004;39(3):278–279.

- 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!

Is wrist pain getting in your way? Then today's episode is for you! We live in a time where you don't have to carry groceries, flip a light switch, or walk your dog (there's an app for that, you know), but all the convenience comes at a cost. While devices get lighter, our wrists are getting weaker and weaker. But the fix for most wrist pain is a lot simpler than you might think...

On today's episode, I cover:

• Common causes of wrist pain
• Easy wrist pain fixes
• All about carpal tunnel syndrome and why surgery isn't always your best option
• How getting stronger wrists can help with neck and shoulder pain

All the links:

- www.aewellness.com/podcast

- THIS WEEKEND >> Join us for the Body Nerd Garage - October 12-13 in Los Angeles

- 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!

All things skin care, skin fitness, SPF and more with skin fitness expert and friend, Cybil Solyn. Cybil has been instrumental in helping me get clearer and more healthy skin, even after two rounds of Accutane couldn't clear up my acne. On today's episode, she answers your biggest questions around skin care and how to take excellent care of the largest organ in your body.

We cover:

• All things SPF: how to use it, if higher is actually better and if SPF clothing does what you think
• How the ingredients in the products you use around your face (shampoo included!) can be the source of breakouts
• And if jade rollers are really as beneficial as instagram wants us to think they are

All the links:

- Cybil's Instagram: @yourskinfitnessexpert

- Cybil's Website

- www.aewellness.com/podcast

- Join us for the Body Nerd Garage - October 12-13 in Los Angeles - 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!

Building a consistent movement habit is hard. And it'll take some trial and error to find your perfect blend of habit forming (and will-power busting) magic before you get it just right. Consistency is required if you want to get stronger and kick soreness, tension and pain to the curb...but it's hard to get going!

So on today's episode, I'm sharing:

• 5 ways to build a consistent movement habit
• The common mistakes that are getting in your way
• And the key mindset shift that has to happen first

All the links:

- www.aewellness.com/podcast

- Join us for the Body Nerd Garage - October 12-13 in Los Angeles

- 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!

Getting a diagnosis like hip bursitis or plantar fasciitis can be scary, especially when you don't fully understand what's happening. Is your body fighting back? Is it permanent? The good news is that with a little knowledge about what's going on, you can craft a plan to get yourself out of pain, ASAP.

On today's episode, I cover:

• All about the -itises, like bursitis, Plantar Fasciitis and tendonitis
• Common causes of inflammation
• And the best way to help your body recover, repair and heal so it doesn't come back

All the links:

- www.aewellness.com/podcast

- Body Nerd Garage (Oct 12-13 in Los Angeles)

- 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

- Drop me a line on the Body Nerd Hotline - tell me what your body nerd hack is by leaving a voicemail at 818-396-6501

When it comes to pain - an MRI is not always the most helpful first step. As a diagnostic tool it's fantastic - but it has limitations because a diagnosis says nothing about what your best next step is. And the MRI will most likely find a structural issue - but that tear is not the only piece of the puzzle when it comes to resolving your pain.

On today's episode, I share:

• Why you probably don't need an MRI
• The limitations of medical imaging
• Why an x-ray or MRI may not be the most helpful first step
• And why the appearance of structural damage doesn't have to mean pain

All the links:

- www.aewellness.com/podcast

- Body Nerd Garage (Oct 12-13 in Los Angeles)

- 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

Contrary to popular belief, getting stronger will not make you bulk up and lose flexibility. In fact, you'll probably feel more confident, have better posture, and stop having to ask for help to open jars all the time. Getting stronger transformed the way I carry myself and I have Elizabeth Wipff of Strong and Bendy to thank for that. Elizabeth is on a mission to demystify strength training for people want to get in the gym but just don't know where to start.

On today's episode, we cover:

• What it means to be strong
• Where to get started with strength training
• And why picking up a weight will transform your life and help you create confidence you never knew you had

All the links:

- Elizabeth's Website Strong and Bendy

- Elizabeth's Strength and Conditioning for Bendy People class in New York (October 2019)

- Elizabeth on IG @strongandbendy https://instagram.com/strongandbendy/

- 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