The Body Nerd Show

Crunches suck - and they're not the best way to get a stronger core. So if core work is high on your priority list, you'll want to listen to today's episode and learn how you can maximize your strength without wasting time doing boring crunches. I cover... What core work actually is How to build a core that's strong and stable And why your current program isn't working (especially if it includes c...

You were made to run. And I believe you should be able to run without pain. And while I'd describe myself as runner-ish, I have a number of races under my belt and can definitely help you learn how to move smarter so you can run pain-free. So today's episode is all about how to keep your body healthy, no matter how many miles you log. I cover... How to run without getting hurt Best practices and m...

If you have back pain or sciatica - today's episode is for you! The sciatic nerve is one of the largest nerves in the body and can be a huge pain in the butt (literally). My only experience with sciatica in my 20s set me on a body nerd journey that brings us to today.  So if you're ready to get rid of sciatica, listen in and learn... The anatomy of the sciatic nerve What causes sciatica And where...

Want to get started with kettlebells and strength training, but don't want to get hurt (and not sure where to start)? I got you covered with today's episode! I've been using my kettlebell weekly since quarantine started and it's always been one of my favorite pieces of equipment. Whether you're a newbie or trying to unlock why you keep getting hurt, today's episode is for you.  I cover... How to g...

Have you been feeling disconnected and out of sorts for the last few months? Or maybe you've been cycling between feeling super duper productive, only to be exhausted and unable to do anything the next? I know I have!  On today's episode, I'm sharing  The 6 things I've been focusing on the last few months to help manage stress and my nervous system Why it's not as simple as chilling out How you ca...

Is stretching enough if you feel super tight? It depends. Because feeling tight isn't just about short muscles. In fact, it probably has more to do with your fascia and collagen than anything else. If your body feels super tight or you're not sure if all that stretching is actually working... today's episode is for you.  I cover... Why your body feels so tight If it's your muscles or fascia (why t...

Are deep lunges bad for your knees? Will your knees explode if you do one? In this episode, I'm diving deep into the anatomy of the knee so you can make an informed decision about deep lunging and if it's right for you. I cover... How knees and other synovial joints work How deep lunges affect them And how you can keep all your joints strong and healthy, no matter what All the links: - How to Get...

A tight IT Band can create issues like Runner's Knee, ITB Syndrome and pain in your hips or knees. But stretching or foam rolling your IT band aren't always the best fix. In fact, your IT band can't actually stretch. So on today's episode, we're digging into the anatomy of the IT band and... Why stretching isn't the fix for IT band syndrome or runner's knee What's creating IT Band tension in the f...

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...

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 mov...

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 (b...

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 d...

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 li...

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...

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 equ...

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 t...

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 imp...

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 strengt...

If you're a human - you're stressed. No matter how you feel, your biology can't distinguish between a work deadline and being chased by hungry lions. So what's the best way to unwind? Is it forest bathing? Is it therapeutic tremors? Meditation?  On today's episode, we're covering all things stress, including: What happens to your body when you're stressed  How to relax so you can think more clearl...

We tend to think that issues like bunions, knee pain, and tight hips are hereditary, but if your feet are always turned out, your lower body pain probably has more to do with your position than anything else. And the fix isn't expensive shoes or stretching your hips for hours a day. It might be as simple as changing your foot position. In today's episode, I cover:  Why you should stop walking like...

Sleep is important, but did you know it plays a critical role in tissue healing, brain health and performance too? Today I'm joined by sleep nerd, Dr. Giancarlo Licata to chat all things sleep and why it's the #1 thing you can do to shift your health.  On this episode, we cover What happens to your body when you sleep Why time is less important than the type of sleep you're getting And 3 biohacks...

Have you ever massaged your guts? What if I told you that it can improve your posture, boost your immunity, help with digestion, and reduce stress...would you consider it then? Gut massage has been around for thousands of years, but chances are you've never heard of it or tried it. But, when it comes to maintaining your body and feeling amazing every day, you definitely need this in your tool box....

Will getting stronger ruin flexibility? Can you actually be both flexible and strong? And where does mobility fit in with all of this? The fitness industry loves to throw around terms, but when you're thinking about your next workout, clarity is more important. So in today's episode, we're diving deep into strength and flexibility and figuring out which one is more important.  On this episode I co...

Most hip stretches are missing a very important element that's leaving your hips stiff and grouchy. If you want to supercharge your hip mobility AND you don't want to spend hours a day stretching to get there, today's episode is for you.  On today's episode, I'm sharing The important piece most traditional hip stretches are missing Why better hip mobility could be the key to unlocking your low bac...

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 inte...