The Body Nerd Show podcast

139 Trigger Points + Knots (and how to get rid of them)

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What is a trigger point? And is it actually a tangible thing that can be "fixed" by massaging it harder?

While many people will try to tell you that you need a harder tool (or one with spikes 😳) to get rid of trigger point pain, the actual fix is a lot less painful (and lasts longer!).

So if you have knots in your upper back that feel like rocks...

Or the outside of your thigh feels like a rumble strip when it meets your foam roller...

Then today's episode is for you!

You’ll learn:

  • The science behind trigger points
  • What causes them
  • And the best way to get rid of trigger point pain in just a few minutes a day

All the links:

Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork

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  • The Body Nerd Show podcast

    148 How to Breathe Better (and have less pain)

    27:55

    Beyond just deep breathing, did you know that breath is a skill?  And that improving your breathing can reduce stress, optimize performance, and help decrease pain?  Seems like a big ask for something you do 20,000 times a day without thinking about it, but it is actually that simple!  So if you only think about your breathing when you’re having a hard time catching yours, this episode is for you. Beyond just deep breathing, did you know that breath is a skill?  And that improving your breathing can reduce stress, optimize performance, and help decrease pain?  Seems like a big ask for something you do 20,000 times a day without thinking about it, but it is actually that simple!  So if you only think about your breathing when you’re having a hard time catching yours, this episode is for you. In this episode you’ll learn: Why you should be working on your breathing Posture, mobility, and the mechanics of breathing well How better breathing can improve your workout performance and recovery All the links: Role of increasing the aerobic capacity on improving the function of immune and respiratory systems in patients with coronavirus (COVID-19): A review. Rib Cage mobility - AE Wellness YouTube Mobilize your diaphragm for better breathing and core control - AE Wellness YouTube 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork  
  • The Body Nerd Show podcast

    147 The Best Shoes for Healthy Feet

    26:36

    Are barefoot shoes best for everyone (and every foot)? And what’s the best brand of shoe if you want happy and healthy feet and ankles (and get out of pain)? The foot is complex - with 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments. And while wearing a wider, thinner soled shoe can help increase your foot strength and ankle mobility by allowing more of your foot to move, building up strength for barefoot shoes is best done gradually. If you struggle with plantar fasciitis, foot pain, stiff ankles or tight calves - today’s episode is for you! What makes a shoe barefoot or minimal What to look for in barefoot shoes Tips on how to transition into barefoot shoes All the links: Barefoot Shoe Finder [website] Katy Bowman’s updated shoe list Foot and Ankle Exercises Playlist 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork  
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    146 Joyful Movement with Barb Puzanovova: Why Weight Loss isn’t the Best Reason to Exercise

    44:27

    Movement brings me joy - but I realize it's not the same experience for everyone. Maybe you're struggling because of an injury or pain. Or maybe, moving your body has become inextricably linked with a goal of weight loss (which has zapped all the fun from it). You're allowed to enjoy movement and my guest today knows all about that! I'm joined by Barb Puzanovova, aka The Non-Diet Trainer who is a Health at Every Size, weight-neutral, and inclusive ACE-certified Personal Trainer, Behavior Change Specialist, and Certified Intuitive Eating Counselor. Due to her own story of recovering from an eating disorder, she empowers people to step off the scale and into their life so they can move their body with less rules and more joy. And you know I'm all about having more fun 🥳 You’ll learn: What joyful movement is and how to incorporate it into your life How to stop exercising for weight loss And how to start your own joyful movement practice All the links: Barb's Website - TheNonDietTrainer.com Barb on Instagram - @nondiet_trainer How to find a non-diet trainer in your area (from Barb's Instagram) 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork  
  • The Body Nerd Show podcast

    145 Why I Don't Do New Years Resolutions

    18:00

    I think New Years Resolutions are trash. They're usually built upon the idea that there's something wrong with you - and if a decade of coaching has taught me anything, it's that changing habits doesn't happen just because you want to. So while this time of year the fitness industry typically tries to convince you that you need to radically change yourself, the truth is you don't. But if you do want to make a change, whether that's moving more, stretching more, improving flexibility, or finally getting out of pain - there's an easier way to make that happen. If you love resolutions and kick butt at them...awesome! This episode is probably not for you. But if you have a goal in mind and need some help in figuring out how to make it a reality? This episode is 100% for you. You’ll learn: Why I don't do New Year's Resolutions The difference between resolutions and plans And the step-by-step process to creating a plan you'll actually stick with All the links: 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
  • The Body Nerd Show podcast

    144 Your Brain & Pain with Natalie Moore

    46:21

    Have you ever noticed that when you're stressed out your shoulders feel more tight than usual? Or that your jaw tension is through the roof when you have a stressful presentation coming up? It's no big surprise to know that stress, pain, and tension are connected - that what happens in your body and what's going on in your brain is connected by a two-way street. And while we may know that on an intellectual level, actually doing something about it is an entirely different story. In this episode, I'm joined by licensed therapist Natalie Moore who blends holistic modalities like mindfulness, somatic psychology and breathwork into her work. And after a number of deep conversations while hiking the mountains around Los Angeles, I wanted to share her brilliance with you too. Today's episode is for you if you feel like you've tried all the things for your pain and nothing seems to help (or you just want to continue to learn how to maximize your health). Today's episode is for you if you feel like you've tried all the things for your pain and nothing seems to help (or you just want to continue to learn how to maximize your health). You’ll learn: How stress, pain, and tension are connected The relationship between mental health and physical health And a simple practice to connect your mind to your body (and leave pain behind) All the links: Brain in Pain Workshop - www.aewellness.com/braininpain - Saturday, March 19th 2022 @ 9:30am PT Natalie’s website 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
  • The Body Nerd Show podcast

    143 Does losing weight help with pain?

    13:30

    You don't need to lose weight to get out of pain. And the idea that some amount of pain is something we have to just “live with” because of our age or body type is nonsense. A majority of the messages in my inbox include some version of “I have pain and I know I need to lose weight but...” which honestly breaks my heart because I believe that life without pain is possible for everyone. I truly do. Researchers really want to make a connection between obesity, BMI, and pain but haven't been able to - but that doesn’t stop them from trying. In this episode, you’ll learn: Why you don't need to lose weight to get out of pain How science really wants to make a connection but can't And why focusing on BMI is a waste of time (and missing the point) All the links: Okifuji A, Hare BD. The association between chronic pain and obesity. J Pain Res. 2015;8:399-408. Published 2015 Jul 14. doi:10.2147/JPR.S55598 Evers Larsson, U. Influence of weight loss on pain, perceived disability and observed functional limitations in obese women. Int J Obes 28, 269–277 (2004). https://doi.org/10.1038/sj.ijo.0802534 McGoey BV, Deitel M, Saplys RJ, and Kliman ME. Effect of weight loss on musculoskeletal pain in the morbidly obese. The Journal of Bone and Joint Surgery. British volume 1990 72-B:2, 322-323 Paul Welsh, Eliana Polisecki, Michele Robertson, Sabine Jahn, Brendan M. Buckley, Anton J. M. de Craen, Ian Ford, J. Wouter Jukema, Peter W. Macfarlane, Chris J. Packard, David J. Stott, Rudi G. J. Westendorp, James Shepherd, Aroon D. Hingorani, George Davey Smith, Ernst Schaefer, Naveed Sattar, Unraveling the Directional Link between Adiposity and Inflammation: A Bidirectional Mendelian Randomization Approach, The Journal of Clinical Endocrinology & Metabolism, Volume 95, Issue 1, 1 January 2010, Pages 93–99, https://doi.org/10.1210/jc.2009-1064 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.
  • The Body Nerd Show podcast

    142 How to Learn Any New Skill with Mike Fitch

    38:19

    Learning is scary. Whether it's a new subject or movement skill, to learn something new means putting yourself out there with a 100% guarantee that you will make a mistake. But when it comes to movement, there can be an added layer of fear - what happens if I get hurt? My guest today knows all about going with the flow AND how to do it in a progressive and totally safe way. I'm joined by Mike Fitch, fitness educator, movement coach and founder of Global Bodyweight Training and Animal Flow. What I enjoyed most about my conversation with Mike is that he 1) is a huge body (and anatomy) nerd and 2) is a master at distilling how to learn new movement skills in a step-by-step way. So if you've ever been tempted to try a new workout or just want to learn new skills without feeling like a dweeb - today's episode is for you! You’ll learn: How to learn new movements and exercises safely The key to staying injury-free, no matter what Why body-weight is still Mike's favorite training method All the links: AnimalFlow.com (courses, workshops, on-demand and more) Mike Fitch on IG @mikefitch.af Animal Flow on IG @animalflowofficial Watch We Invite You to Move an Animal Flow Film 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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 is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork
  • The Body Nerd Show podcast

    141 The Best Workout Warm Up (that isn't stretching)

    21:38

    If you're still doing basic stretches before you workout or run, it's time to uplevel your game. Long held stretches (called static stretching) before you workout can actually decrease the reactivity or sensitivity of your muscles. And I get it - when we know better, we can do better. So if you're trying to clear out the cobwebs so you can move with ease - there's a better way to do it. I know that once you start incorporating these exercises into your pre-workout routine, your body will feel so much better! You’ll learn: Why you should skip the stretching before you workout My top 5 warm up exercises to prepare you for any workout How to best prep your body for pain-free movement All the links: Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett Behm, David G., and Anis Chaouachi. "A review of the acute effects of static and dynamic stretching on performance." European journal of applied physiology 111.11 (2011): 2633-2651. 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork  
  • The Body Nerd Show podcast

    140 Better Breathing with Patrick McKeown

    43:58

    You breathe 20k times a day, whether you're thinking about it or not - so if you're waking up with a dry mouth, experiencing brain fog, anxiety, or just feel generally "blah" - this simple breathing shift can make a big difference. I'm joined by world-renowned breathing expert Patrick McKeown who shares his top strategies on how to breathe better to optimize your health. So if you want to feel better, breathe better, and don't want it to be overly complicated - today's episode is 100% for you. On today’s episode, you’ll learn: How to breathe better starting by breathing less How your breathing pattern is affecting your congestion and nervous system And a super simple exercise that will help you sleep better and feel less stressed All the links: Buteyko Clinic International (Patrick's Clinic) Oxygen Advantage Patrick on Instagram @buteykoclinic Atomic Focus: Harness the True Power of Your Brain, Develop Resilience Against Stress, and Get Focused with Simple Breathing Exercises to Change Your Mental and Physical State [BOOK] THE BREATHING CURE: Develop New Habits for a Healthier, Happier, and Longer Life [BOOK] The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You [BOOK] Myotape (mouth tape) 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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 is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork  
  • The Body Nerd Show podcast

    139 Trigger Points + Knots (and how to get rid of them)

    18:00

    What is a trigger point? And is it actually a tangible thing that can be "fixed" by massaging it harder? While many people will try to tell you that you need a harder tool (or one with spikes 😳) to get rid of trigger point pain, the actual fix is a lot less painful (and lasts longer!). So if you have knots in your upper back that feel like rocks... Or the outside of your thigh feels like a rumble strip when it meets your foam roller... Then today's episode is for you! You’ll learn: The science behind trigger points What causes them And the best way to get rid of trigger point pain in just a few minutes a day All the links: 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork

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