Shows
The Pain Free Athlete PodcastPain Free Athlete + The Body Nerd : Myth-Busting Movement Magic with Dana Jones & Alexandra Ellis (ep 90)What happens when two champions of movement, self-care, and pain-free living join forces? Get ready for a powerhouse collaboration between Alexandra Ellis-Body Nerd, self-care coach, and myself, Dana Jones, the host of the Pain Free Athlete Podcast.Together, we are breaking down the barriers to living pain-free and empowered. Alexandra brings her deep expertise in exercise biology, physical therapy, and injury recovery, making complex body science accessible and actionable for everyone.This special crossover episode is more than just a conversation-it’s a fusion of two unique perspectives on movement, wellness, and the science of fe...
2025-05-0940 min
Fringe Binge: Daily Doses from the Edinburgh FestivalEPISODE 30: ALEXANDRA HADDOWPhil Ellis treats us all to yet another fun chat and today's guest is the brilliant comedian Alexandra Haddow. Alex has built up a reputation as one of the best comedians working in the UK and her debut Edinburgh show is being applauded by critics and audiences alike.
ALEXANDRA HADDOW: NOT MY FINEST HOUR
PLEASANCE COURTYARD - BUNKER TWO
18:55
2ND-25TH AUGUST
2023-08-1435 minFringe Binge: Daily Doses from the Edinburgh FestivalEPISODE 30: ALEXANDRA HADDOWPhil Ellis treats us all to yet another fun chat and today's guest is the brilliant comedian Alexandra Haddow. Alex has built up a reputation as one of the best comedians working in the UK and her debut Edinburgh show is being applauded by critics and audiences alike.
ALEXANDRA HADDOW: NOT MY FINEST HOUR
PLEASANCE COURTYARD - BUNKER TWO
18:55
2ND-25TH AUGUST
2023-08-1435 min
A Little Bit Healthier | Hormone, Brain Fog, Weight Loss Resistance, Inflammation & Gut Health SolutionsHow to Use Self Message and Why You Should Try It with Alexandra EllisHave you heard of self-massage? You pay to go to a massage therapist to reduce pain, so why not try it yourself? Today I talk with Alexandra Ellis about self-massage, why we need it, and how it benefits you. We dive into: How to get check your posture Getting started on self-massage Tools to use for self-massage Where on your body and how often to use self-massage Self-massage for headaches Benefits and tips of abdominal massage Posture recommendation for sitting at your desk and using your phone Having trouble getting started or staying connected with your...
2023-01-0334 min
The Run Smarter PodcastAlexandra Ellis on Healthy HabitsRunners have in-built habits for success, and also for self-sabotage. How exactly habits are formed, and how to create or remove habits is the topic of today's podcast. Alexandra Ellis helps people move better and feel better with mobility work and strengthening exercises on her podcast the Body Nerd Show and also across Instagram and TikTok.Listen to find out:What process creates a habitHow to increase the likelihood of successHow to remove an unhelpful habitHow to change your behaviour if you keep failing your goalsListen to The Body Nerd Show Podcast...
2022-12-1850 min
Spiritual Business SpotlightOctober 2022 Eclipse Special with Alexandra Karakopoulou and Sue Ellis-SallerJoin us on this special Eclipse Season special. Soul Sisters Alexandra Karakopoulou and Sue Ellis-Saller talk about what each sign of the zodiac can expect for the upcoming Eclipse—and New Moon in Scorpio—season and how you can best navigate the transformational period coming our way.
If you'd like to skip right to your sign, please note the following timestamps:
ARIES: 23:37
TAURUS: 25:44
GEMINI: 27:33
CANCER: 29:49
LEO: 31:59
VIRGO: 34:04
LIBRA: 36:46
SCORPIO: 40:35
SAGITTARIUS:48:28
CAPRICORN: 52:38
AQUARIUS: 58:00
PISCES: 1:00:24
2022-10-241h 18
Spiritual Business SpotlightSeptember Tarot And Horoscopes With Sue Ellis - Saller And Alexandra KarakopoulouJoin Soul Sisters Sue Ellis-Saller and Alexandra Karakopoulou for their September 2022 horoscope and tarotscope predictions.
Mercury goes retrograde on 9/9
The Full Moon is in Pisces on Sept 10
The New Moon is in Libra on Sept 26
Aries 18:01
Taurus 21:42
Gemini 24:00
Cancer 27:44
Leo 31:33
Virgo 34:36
Libra 38:25
Scorpio 41:55
Sagittarius 45:55
Capricorn 49:25
Aquarius 52:27
Pisces 56:06
2022-09-071h 02
Spiritual Business SpotlightNovember Horoscopes And Tarotscopes with Alexandra Karakopoulou and Sue Ellis-SallerJoin us this month as Astrologer Alexandra Karakopoulou and Tarot Reader Sue Ellis-Saller join forces again. They'll be talking about what all of the zodiac signs can expect for the month of November 2021.
2021-11-151h 05
The Body Nerd ShowDo Weighted Blankets Work?Are weighted blankets worth it? I've always been curious if replacing my comforter with a 15 lb blanket would help me sleep better. The people who use weighted blankets swear by them, but shelling out $100 to be crushed while sleeping? I wasn't really sold on the idea. And then I was gifted one (thanks brother!) and will tell you that it totally makes a difference. But how does it actually work? And are there differences that make one brand better than another? In today's episode, we dive into the science...
2021-09-1618 min
The Body Nerd ShowPost Surgery Recovery with Dr. Sarah CourtMovement restrictions are super common if you're working with a PT or are recovering from surgical procedures. And it wasn't uncommon for me to work with patients in the physical therapy clinic who had been given similar instructions to avoid specific movements for a specific amount of time. But there was always the lingering question of how long. Should you avoid that movement for days? Weeks? Months? On today's show, I'm joined by physical therapist, Dr. Sarah Court, to learn about post-surgery recovery and exactly what you should do...
2021-09-0936 min
The Body Nerd ShowDoes Posture Matter?Neck, back, shoulder, hip, and foot pain all share one thing in common - the solution starts with better alignment. Don't get me wrong, I'm not pitching posture as a magical fix, but one of the few lessons I remember from physics is about levers and the truth is it's less work for your muscles (and fascias) to hold you up against gravity when you're in better alignment. Better posture doesn't mean you can never slouch again or that everything you've been doing up to now has been bad. But learning about posture can help...
2021-09-0222 min
The Body Nerd ShowFlat FeetDo you have flat feet? Do you know how to tell if you do? You're not alone - almost 75% of people in the United States will suffer from foot pain at some point in their life. Your feet are a sensory organ just as much as your hands and eyes are. And while flat feet or fallen arches may feel like a permanent sentence - they're not. I've been the person with custom orthotics and thick cushioned shoes. And I'm now the person who prefers barefoot and can go all day in minimalist...
2021-08-2628 min
The Body Nerd ShowPelvic Health with Stephanie Prendergast PTWhen was the last time you stretched your pelvic floor? Or strengthened it? Or even thought about it for that matter? On today's episode, I'm joined by pelvic health physical therapist Stephanie Prendergast and she's sharing everything you didn't know you needed about the pelvic floor. So whether you have low back pain, hip pain, or pelvic floor issues or, you just love to nerd out about the body - today's episode is for you! On today's episode, you'll learn: Why you might not need kegels When you should see a pelvic...
2021-08-1934 min
The Body Nerd ShowHow Massage Guns WorkHave you ever wondered how massage guns work? It's a handheld device used on soft tissue that vibrates at a pre-determined frequency. They're designed for muscle relief but look a lot like something you find in a garage. But they can be super helpful when it comes to reducing soreness and increasing range of motion. As I've started using mine more frequently, I wanted to learn more about the science of how your body responds to vibrational massage and what's actually happening. So if you have a massage gun or just are curious...
2021-08-1225 min
The Body Nerd ShowKnee PainKnee pain is a drag - but just because it's common doesn't mean it's normal. My first experience with knee pain was on the varsity soccer team in high school, but I don't worry about my knees anymore because I practice regular body maintenance (including managing that awful quad and IT band tension that led to my initial pain). Knee pain is not something you have to just deal with - so whether you have knee pain now or just want to avoid it at all costs, today's episode is for you. You'll...
2021-08-0519 min
The Body Nerd ShowRethink your Back Pain with Dr. Tracy John DPTJust because something shows up on a scan or a doctor has told you that you have "grade 4 XYZ" does not mean you're destined for a life of pain. Today I'm sitting down with physical therapist Dr. Tracy John who doesn't think an MRI tells the whole story. Dr. Tracy will help you rethink how to approach back pain, down to the exercises to focus on and how to move about your day to keep your body feeling good. So if you have back pain or are just interested in keeping your body...
2021-07-2934 min
The Body Nerd ShowHow to Have More EnergyThere are a few very deliberate things I do on a regular basis to create (and conserve) my energy. And even with that - the last 18+ months have me feeling exhausted! So today's episode will help you to boost your energy so you can show up for the things you love on your terms. It's my effort to be anti-hustle culture and give all of us the permission to just be. Because sometimes, we just need a little reminder. You'll learn: 3 ways to boost your energy How to...
2021-07-2222 min
The Body Nerd ShowHelp for Achilles TendonitisGot heel pain? Achilles tendinitis usually resolves in a few weeks on its own - but what do you do when it lingers? While I've never been lucky enough to deal with Achilles tendinitis personally, I have had my fair share of plantar fasciitis and ankle issues. I used to wear custom orthotics and the most supportive shoes you could buy — but now, I can easily go miles in my super-thin barefoot sandals and not worry about foot pain. There are many many steps between the two and that's exactly what I'm sharing in today's ep...
2021-07-1525 min
The Body Nerd ShowCore Strength + Breathing with Jill Zimmerman PTYour core and breathing muscles are one and the same - and after you've had back pain or a torso injury, relearning to use them properly is key. Pregnancy, abdominal surgery, and that time you threw out your back and stayed on the couch for a week? All great reasons to pay attention to focus on your breathing and core muscles! Since my conversation with today's guest, physical therapist Jill Zimmerman, I've been paying closer attention to how I'm breathing and how it impacts my movement. And trust me, if you're not practicing breathing, you...
2021-07-0837 min
The Body Nerd ShowBest Sleep Set Up for Pain-Free MorningsIf you're waking up with pain, tension, or soreness - it's time to talk about your sleep setup. Stress while you're sleeping can be more than just mental - sometimes the actual position you're in can create tension or set your body up for daytime pain. Thankfully, sleep setup is relatively easy to adjust and that's exactly what I'm covering in today's episode! You'll learn: Best sleep positions for pain-free sleep What to look for in a pillow And the perfect nighttime wind-down routine that will get...
2021-07-0117 min
The Body Nerd Show3 Easy Ways to Optimize Your Health with Andy KrafftThe human body is resilient and adaptable - and you have way more control over it than you think! Hands down - the best way to figure out what works for you is to experiment and see what happens - and my guest today will teach us how to do that. Today I'm joined by fellow body nerd and body detective, Andy Krafft of the Lab Rats Podcast. What I love most about Andy's show (that he co-hosts with his brother, Aaron), is how they weave research into everything they discuss. And while...
2021-06-2441 min
The Body Nerd ShowWhat is a pinched nerve?Back pain sucks - but what differentiates generic back pain from a pinched nerve? And should your treatment plan change if it is one or the other? If you've ever had back pain or just want to keep your spine healthy for years to come - this episode is for you. On today's episode, you'll learn: What to do for a pinched nerve The physiology of what's actually happening And why pain-free movement will help you feel better faster than just resting All the links: How to Find Neutral Pelvis and Spine...
2021-06-1715 min
The Body Nerd ShowAre fasted workouts good for everyone?Intermittent fasting is all the rage right now - but does that mean that fasted workouts are for everyone? I'll let you in on a little secret - even when the science says that something might be fantastic for you, doesn't mean it will work perfectly for your unique body, chemistry, physiology, stress levels or situation. So how much should you actually eat before you workout? And what's the best meal? Is it a banana with nut butter? Or avocado toast? If you're confused about pre and post-workout meals - this episode is...
2021-06-1014 min
The Body Nerd ShowAre deadlifts bad for your back? (and other fitness myths) with Dr. Sarah CourtOne of my main goals with this show is to give you the knowledge you need to be able to separate fact from fiction. So I'm really grateful that my friend, and doctor of physical therapy, Dr. Sarah Court is joining me again today to help bust some fitness myths! We took the questions submitted by YOU and did our best to explain why these myths are nonsense and what you can do instead. I'm really excited to bring this to you as a regular segment 🥳 - so if you have a fitness myth that you...
2021-06-0340 min
The Body Nerd ShowThe pros and cons of morning routinesRoutines are amazing. But sticking to a routine requires the rest of your life to stay exactly the same (which it never does). Anytime a routine has to take a back seat because of schedule changes, injuries, or life - it can feel like you've fallen off the wagon and have to start again from scratch. I've definitely been there! And routines are great, but there are pros and cons to getting locked into a certain way of doing things. So if you're an all or nothing type of person and have really been...
2021-05-2721 min
The Body Nerd ShowHow facial massage, jade rollers, and gua sha works with Cybil SolynBased on the number of facial product ads I see in my feed, I know I'm not the only one watching people massage, pull, rub, and roll their face. And after a lifetime of being told not to touch my face if I wanted to avoid wrinkles, using rollers and metal tools on your face seems totally counterintuitive. And while I understand how things happen in your quads, the face seems like a totally foreign land (it ends up it isn't!). So I'm super happy to bring my friend, and experienced esthetician, Cybil Sol...
2021-05-2036 min
The Body Nerd ShowNo screens before bed - a super simple sleep experiment that works!I'll be the first to admit that I'm totally addicted to my phone. And while I have all the screen timer locks that literally lock me out of apps when I've spent too much time on them - I was really struggling with staying off my phone at night. What happens if you stay off all devices for the 90 mins - 2 hours before you get into bed? Magic (but really, the deepest, most restful sleep you've ever had). And before you think you'll have to do fifty eleven different things before sleep - ev...
2021-05-1312 min
The Body Nerd ShowIs being hangry a thing?Hangriness is no joke - and I wanted to know more about what was actually going on physiologically. Is it really an excuse for getting irritated with my husband or would better timed snacks solve the issue? As adults, you might think you're impervious to mood swings and temper tantrums from being sleepy or hungry - but we're basically oversized toddlers. On today's episode, you'll learn: If hangry-ness is actually a thing What blood sugar levels have to do with it And how to keep them stable so you don't have to experience irritability ev...
2021-05-0610 min
The Body Nerd ShowHow hormones affect your performanceDoes what you do in the gym have an impact on how you feel for the rest of your day too (and could that be optimized by syncing it with your cycle)? For the last 6 months, I've been programming a specific type of workout based on where I was in my cycle. And the results have been super interesting. I'm all about optimizing health and performance - and using your cycle as another data point is tapping into a powerful fifth vital sign. If you don't have a cycle and think that today's ep...
2021-04-2922 min
The Body Nerd ShowDo you really need more mobility?If something hurts - should you stretch it? Or do mobility? I can't even begin to tell you how many times I've seen someone ask for recommendations on the internet for an injury and 90% of the responses are "do this stretch!" or "try this foam roller thing"! Which isn't necessarily bad advice - but it's sort of missing the point, in my opinion. The way I see it - we need to be asking better questions and figuring out the best next steps that make sense for your body, goals, and where you're st...
2021-04-2218 min
The Body Nerd ShowAnxiety and Your Brain With Dr. Giancarlo LicataWhen it comes to anxiety and stress - Is the only option to learn to live with it? On today's show, I'm chatting with Dr. Giancarlo Licata of Vital Head and Spinal Care - one of the top neurofeedback centers in the world. And what he has to share about retraining your brain is going to blow your mind. It's totally possible to change your brain - and can help reduce anxiety, improve focus, and help you feel like yourself again. So whether anxiety and overwhelm are newer for you or something you've alw...
2021-04-1548 min
The Body Nerd Show3 Workout Mistakes You're Probably MakingWhenever I feel like I can barely keep my head above water, the first thing that gets dropped is my workouts. Which then only fuels the overwhelm because I move for my mental health. It's a double edged sword - you don't have time to workout because you're overwhelmed but then you feel more overwhelmed because your haven't moved and your cells are craving it 🙈 If that sounds familiar, today's episode is for you. Because when once you start moving - you'll feel a lot better 💖(and if not, I can help you with th...
2021-04-0814 min
The Body Nerd ShowWhy I Don't Eat Before I WorkoutShould you eat before you workout? Maybe you've heard that working out on an empty stomach is the worst thing you could do for your performance. Or maybe you've heard that fasting is the BEST - and anything other than that is a waste of time. I don't eat before I workout - and haven't for a super long time. So if you're conflicted about what you've heard on the internet and aren't sure if you should be eating or not - then today's episode is for you! You'll learn: Wh...
2021-04-0112 min
The Body Nerd ShowWhy I Stopped Drinking Coffee (and Sleep Better Than Before!)I gave up coffee and have zero regrets. ☕️ Drinking coffee was not just a morning ritual for me, but every system in my body depended on it, even when it was causing a problem. But after laying in bed wide awake for yet another night - I had a wild idea. What if we just stopped drinking coffee? The first two weeks were hell. But after that? I started getting the best sleep of my life and waking up refreshed. I literally woke up feeling more refreshed NOT drinking coffee than I ever did af...
2021-03-2517 min
The Body Nerd Show3 Fitness Myths that Need to be Busted with Sarah Court DPTDr. Sarah Court, DPT busts fitness myths left + right for us this week. There's enough nonsense about fitness on the internet and swirling through gyms everywhere, so Sarah and I are doing our best to tackle the most pervasive fitness myths, including: if you should stretch before a workout, if you have to do the same thing on both sides and if giving up is the only option when you have pain. I love bringing the convos that Sarah and I have on our hikes to the show, so if you have a fitness myth you want...
2021-03-1832 min
The Body Nerd ShowWhat Is a Trigger Point?If you've ever rolled your upper back on therapy balls or have been massaged there - you know the joy that is trigger points. In common areas of high tension, it's not unusual to find a number of knots, lumps, and bumps that can be incredibly painful. And not only can these areas become inflamed and irritated, but often refer pain to other parts of the body. But can you get rid of trigger points by just massaging harder? You'll learn: The science behind trigger points What causes knots and trig...
2021-03-1118 min
Spiritual Business SpotlightMarch 2021 Horoscopes And Tarotscopes With Alexandra Karakopoulou And Sue Ellis - SallerClassic Greek Astrologer, Alexandra Karakopoulou and Sue Ellis-Saller join forces to share horoscopes and tarotscopes for March 2021.
2021-03-081h 27
The Body Nerd ShowHow to Make (or Break) Any Habit With Small Goals and CelebrationWhether it's workouts or drinking more water, the science of building rock-solid habits is a lot easier than you think. Habits are habits - whether they're good or bad. And starting up a new habit can be way easier when you use the 3 strategies I'm sharing in today's episode. These are the same strategies that I've used to build up my twice-weekly workout habit and that Mavens are using to lock in their daily mobility and body maintenance. You'll learn: How to make rock-solid habits that stick How to ha...
2021-03-0421 min
The Body Nerd ShowGood Vs. Bad Pain: Is it Muscle Soreness or an Injury?From post workout soreness to full on injuries - life (and pain) happens. But not all pain is created equal. And waiting it out (so you don't overdo it) isn't always the best course of action. So how do you tell the difference between good pain and bad pain? And is there a way to prevent both post workout soreness and injury? That's exactly what I'm sharing on today's episode! You'll learn: How to tell the difference between good pain and bad pain The best way to prevent both...
2021-02-2521 min
Sober Yoga GirlSober Yoga Dad with Matt EllisMatt Ellis is one of Alex's yoga students and sober coaching clients. Prior to quitting alcohol he'd never practiced yoga before - but after going alcohol free ended up making the huge lifestyle change. As of February 2021, at the time of the interview, he's practiced yoga every day for over 200 days and been alcohol free for 266 days. In this episode he talks about the drinking culture in the UK and how much happier and healthier he is alcohol free.For more information about Sober Girls Yoga, and Alex’s coaching, meditations an...
2021-02-1844 min
The Body Nerd ShowBrodie Sharpe and Running Pain-FreeRunning is awesome - it's easy, you need very little equipment, and it can be a fantastic outlet for stress. But it's also super common to get injured running. But should you rest? Wait it out? Ice? Our guest today will get us clarity. I'm joined by physical therapist and host of the Run Smarter Podcast, Brodie Sharpe. Whether or not you're a runner, I know you'll get a lot of great tips on how to move better and feel better, no matter what! You'll learn: The best fixe...
2021-02-1848 min
The Body Nerd ShowAll About FasciaIf you flip open any anatomy textbook, you'll see a lot of red muscle. What it's missing is a key part: fascia. While we talked about fascia in my anatomy dissection course in college - for the most part it was just the famous ones like the IT Band and plantar fascia. So when I did a second dissection course after college and saw, first hand, how interconnected your body is because of fascia, it blew my mind.🤯 How did every textbook totally disregard a tissue that was literally everywhere? If you...
2021-02-1121 min
Spiritual Business SpotlightFebruary Forecasts With Alexandra Karakopoulou And Sue Ellis - SallerAlexandra Karakopoulou will be sharing forecasts for February 2021 based on Ancient Greek Astrology and Sue Ellis-Saller will be sharing tarotscopes for each zodiac sign.
2021-02-071h 35
The Body Nerd ShowTension Headaches (and what to do for them)Tension headaches are a drag. And as someone who used to deal with tension headaches and neck pain ALL OF THE TIME, (but doesn't anymore) today's episode is a roundup of all the things I did to get myself out of pain. So if you suffer from neck or shoulder pain - get a pen - you'll definitely want to take notes on today's episode. You'll learn: What tension headaches are Common causes of tension headaches and what you can do to get rid of them once and for all All...
2021-02-0417 min
The Body Nerd ShowWhen should you go to physical therapy? With Dr. Sarah CourtWhen you're in pain, it's hard to think straight. And while it may be tempting to wait it out, a good physical therapist can help you start feeling better fast. But when should you actually seek the help of a physical therapist? Today's guest is physical therapist (and friend) Sarah Court, PT, DPT, e-RYT. With her experience in orthopedic and neurologic settings, rehabilitating patients post-surgery or injury, and managing chronic neuromuscular conditions - she's the perfect person to help us figure out when it's time to seek a professional's help. If you've had PT...
2021-01-2838 min
The Body Nerd ShowRaina LaGrand: How Emotions and Trauma Are Held in the BodyAre emotions really held in the hips? Today's guest has all the reasoning behind why they are. I'm joined by somatic therapist, coach, and educator, Raina LaGrand. We cover everything from how emotions and trauma are held in the body, how to get reconnected to yourself (even if breathing feels stressful), and the best ways to get grounded when the world around you feels out of control. She's the perfect person to ask if you really can release emotions in your hips 😜 With the neverending news cycle and disturbing images of a violent mob...
2021-01-2142 min
The Body Nerd ShowThe Best Post Workout Cool DownHave you ever been so sore from a workout that you felt it for a few days after? Soreness is the result of working hard (yay!) but the lingering inflammation and impact on how you move is a bummer. I've tested and tinkered with this one over the years - including that one time I did one leg to feel if it was actually making a difference (I wouldn't recommend that one because the only thing worse than being sore is being lopsided and sore). So if your workouts leave you sore - you do no...
2021-01-1424 min
The Body Nerd ShowHow Adaptogens Work with Samantha AttardStress can manifest in a number of ways - it might be trouble focusing, difficulty sleeping, or hyper vigilance. But when I also started losing hair by the handful this past year - I knew I needed something else. Adding an adaptogen to my supplement regimen did the trick but I had more questions. How do they work? Is it just mushrooms? Are they all created equal? So I reached out to Samantha Attard - an Ayurvedic coach and yoga instructor with a PHD in nutrition who is sharing everything she knows about adaptogens and...
2021-01-0737 min
The Body Nerd ShowWhat is Arthritis?It's estimated that over 54.4 million people in the US have been diagnosed with arthritis. But does having arthritis mean you have to have pain? (Hint: nope) In today's episode, I'm demystifying arthritis so you can understand what's going on and be a better advocate for yourself. Because life without pain is totally possible! You'll learn: The anatomy of arthritis The difference between osteoarthritis and rheumatoid arthritis And how to keep your joints healthy and strong so you don't have to worry about pain All the links: - www.aewellness.co...
2020-12-2420 min
The Body Nerd ShowWhat is Carpal Tunnel and is Surgery the Only Option?Carpal tunnel has become the blanket term for any wrist pain. But the carpal tunnel is a totally normal structure that all of us have. So why does it hurt and what can you do to prevent it? If you have wrist or hand pain and are interested in exploring all of your options beyond surgery - today's episode is for you. You'll learn: All about carpal tunnel, including What causes wrist pain And easy and pain-free ways you can build strength and avoid surgery All the links: - Gil H...
2020-12-1719 min
The Body Nerd ShowWhy Stretching Doesn't WorkBetter flexibility comes from your brain trusting that you can move safely - not your muscles magically getting longer. So why is stretching always recommended when you have pain? And is there something else you can do (that's faster and has longer lasting results)? If you're bored of stretching and want to learn how to stretch smarter so your results are longer lasting - this episode is for you. You'll learn: The science of stretching and how it works How to stretch smarter so your results are longer lasting And the best co...
2020-12-1022 min
The Body Nerd ShowWorkout Consistency During the HolidaysWhether it's the nebulous days of WFH or the holidays throwing you off track - if you haven't locked in your workout habits yet, there's no time like the present. Consistent movement will bring ease to your mental and physical health unlike anything else. In today's episode, I'm sharing my top tips to keep you on track with your workouts through the holidays. Plus, my ninja hack for you overachiever perfectionists - which may seem too easy at first, but trust me, it works! You'll learn: My top 3 ways to get consistent with your w...
2020-12-0325 min
The Body Nerd ShowMobility, Workouts, and the Journey to Pain-Free with LisetteGoing from worried about surgery to pain-free in 6 weeks is not only possible - my guest today made it happen. I truly believe that you can change the unchangeable - and Lisette is a perfect example of what taking back control of your body and self-care actually looks like. On today's episode, you'll learn: The simple way to prevent post-workout soreness How one client went from seriously considering surgery to pain-free (without having to give up her workouts) and in less than 6 weeks And why trusting the simple fix is the key to getting stronger without g...
2020-11-2622 min
The Body Nerd ShowHow Does Muscle Memory Work?Have you ever heard that muscle memory and muscle confusion are the "secret" to getting stronger? I hope I'm not the only one who imagines tiny brains inside your muscles when you hear "muscle memory". To be honest, the science behind what's actually happening is nowhere near as catchy or marketable as "muscle memory", but as a Body Nerd, I know you live to learn - and today's episode is for you! Listen in and learn: The science behind muscle memory Why it isn't actually a thing And why understanding how it works will actually help...
2020-11-1918 min
The Body Nerd ShowShould You Keep Your Lower Back Down for Ab Work?When doing core work - should you keep your lower back pressed down? Or in neutral? The better question is WHY. Why are you doing it in the first place? Because when you understand the underlying mechanics, you can make a better decision for your body. So on today's episode, we're digging into the relationship between core work and lower back positioning. Listen in and learn: The difference between core work with your lower back down vs keeping it in neutral Why knowing the difference matters And which version is best for bui...
2020-11-1213 min
The Body Nerd ShowWhy Your Calves Are So TightIf you're a runner - you know what a pain (literally!) calf tension can be. And even if you don't run, you've probably felt the ache of tightness along the back of your lower leg from time to time. But what should you do? Stretching your calves off the edge of a stair helps a little bit - but by the end of your next run or walk around the block, everything usually tightens up again. If you have tight calves, foot or ankle pain, or stiff ankles - today's episode is for you!
2020-11-0519 min
The Body Nerd ShowWhat Happens to Your Brain When You Workout?If you took a break from workouts after the gyms closed earlier this year, you might have noticed that things like concentration and sleep got a little bit harder. But what actually happens to your brain when you exercise? And why do people who exercise seem to have more energy, even when they're using it all the time? Listen in and learn: What happens to your brain when you exercise How exercise helps maintain chemical balance of the brain And how much movement you actually need to reap the benefits All the links:
2020-10-2915 min
The Body Nerd ShowWhy I didn't go to PT SchoolI've been mistaken as a PT on more than one occasion, but the truth is - I never went to physical therapy school. It's not that I didn't try (I applied twice), but between lost transcripts and missed deadlines, the universe had other plans for me. So in today's episode, I'm sharing my story and why I help my clients become self-reliant so they don't need me anymore. Listen in and learn: Why I never went to PT school The biggest difference between physical therapy and the work I help my clients with And wh...
2020-10-2219 min
The Body Nerd ShowAmanda Thebe on Thriving During Menopause and the Best Types of Strength Training to Balance Your HormonesAmanda Thebe is a Menopause Warrior. Because menopause is something that everyone with ovaries will experience in their lifetime - and there's still a ton of mystery around it. Since your hormones regulate and dictate everything from hunger levels, to sleep quality, energy levels and more, there's no time like the present to learn how best to manage your symptoms with Amanda's simple hacks. Listen in and discover: How exercise and nutrition can help you manage perimenopause symptoms The best type of workouts to arm you against osteoporosis and osteopenia And how to thrive during menopause...
2020-10-1544 min
The Body Nerd ShowHow to Squat without Knee PainSquatting is one of the most natural human moves - but so many of us can't do it because of issues with your hip, knees, lower back, ankles or feet. So if knee pain is slowing you down, today's episode is for you. Listen in and learn: 3 fixes that'll help you squat without knee pain Proper squat form And the 5 minute squat test that almost did me in All the links: - How to Squat without Knee Pain [video] - www.aewellness.com/podcast - Show notes, links and m...
2020-10-0822 min
The Body Nerd ShowHow I Use Journaling in My Mindfulness PracticeMeditation is just one form of mindfulness - so if you've been struggling with sitting quietly and still want the benefits of being more present - journaling fits the bill. And while it seems simple, a daily gratitude practice will help with your psychological health, sleep, and more. Listen in and learn: How I use journaling in my mindfulness practice, including gratitude lists and specific prompts The brain science behind the practice, including what your Reticular Activation System has to do with it And the 3 things that will help you cultivate a more positive mindset every...
2020-10-0129 min
The Body Nerd Show6 Steps to Building Sustainable StrengthWhat does it actually take to get stronger without getting hurt? That's exactly what I'm sharing in today's episode. And when you dial in these 6 things, you'll not only know how to build strength in a sustainable way, but you'll also be super clear on how to manage anything that comes up. Because YOU should be the only one who decides when it's time to call it quits - not your grouchy knee, sore back, achy hip or anything else. Listen in and learn: The 6 steps to building sustainable strength Your specific roadmap to getting stronger wi...
2020-09-2432 min
The Surveyor Hub Podcast031 Claims and Compliance with Alexandra AndersonAlexandra Anderson is an insurance lawyer and partner at City law firm RPC, who specialises in defending claims against surveyors and valuers. Either via their insurers and upon direct instructions, Alexandra regularly gets drafted in to act for surveyors on the defence of a wide variety of claims, arising from all aspects of the typical surveying practice, from survey and valuation to property management and receiverships. Alexandra is a regular speaker and author on a wide range of industry topics. She co-edits Hogarth's 'Insurance for the Construction Industry' and was involved in the last 3 revisions...
2020-09-2447 min
The Body Nerd ShowThe Step-by-Step Squat AssessmentInjuries slow you down and keep you from your workouts. And while it might be tempting to try fifty million different mobility exercises and foam roller hacks to get out of pain, a step-by-step approach will get you faster and longer lasting results. The Squat Assessment has your back and will help you uncover any imbalances that are creating tension and pain now, or might become an issue in the future. In this episode, I share... How to do the step-by-step Squat Assessment Why it's the key to figuring out where to focus your workouts if you want...
2020-09-1730 min
The Body Nerd ShowBecoming a Body DetectiveBeing a Body Detetive means you feel phenomenal, every day. You're moving well, sleeping well, and most importantly, not afraid of pain. But how can you change the seemingly unchangeable and get to that point? It's entirely possible, regardless of what your diagnosis or MRI says and on today's episode, I'm laying out exactly how. In this episode, I share... What it means to be a Body Detective The 80/20 rule and why it's the key to spending less than 15-mins a day on body maintenance And the 2 most common mistakes I see people making when you're t...
2020-09-1020 min
The Body Nerd ShowLearning a New Language of Movement with Monica ReinagelThere's nothing more frustrating than thinking your injury is gone only for it to keep coming back every time you go on a run or back to working out. Which is what was happening to my client, Monica. She's joining us today to share her journey on how she got out of the injury cycle and back to moving her body in all the ways she loves. Listen in and discover: How learning the new language of movement has changed her workouts and her life Why her mobility and bodywork tools are no longer lonely and d...
2020-09-0333 min
The Body Nerd ShowThe BMI is BSThe Body Mass Index is an outdated model of measurement that was never meant for individuals. And yet your height and weight are recorded and used to determine if you're healthy or not by your doctors and insurance companies. But did you know that it was created by a mathematician? And the original data collected was only on white men? Yeah, me neither, which is why today we're diving deep into the BMI and why it's totally BS. In this episode, I share... Why the BMI is BS The science and history behind the calculation And...
2020-08-2720 min
The Body Nerd ShowMindfulness Meditation for Beginners with Dawn MauricioDawn Mauricio is not only the kindest, most compassionate person you'll ever meet, but she's also a genius when it comes to meditation. So when I saw that she had a new book for meditation beginners, I knew I had to sit down with her. Enjoy our conversation and learn: The difference between mindfulness and meditation If meditating with your eyes open is a thing And how to tell if you're doing it right (it's not what you think!) All the links: - Dawn's website - dawnmauricio.com - @dawnmauricio on IG
2020-08-2049 min
The Body Nerd Show3 Mobility Mistakes That Are Wasting Your TimeMobility can be simple - but most of us overcomplicate it to the point where it feels impossible. I'm a big fan of streamlining your movement and wellness so you can spend less time thinking about it and just get it done. But don't worry - I'm not going to tell you to just move more - because moving smarter will save you tons of time. In this episode, I share... The 3 mobility mistakes that are slowing you down How to help your overachiever brain feel some relief when it comes to workouts And why one s...
2020-08-1320 min
The Body Nerd ShowIs Peeing When You Sneeze Normal?Do you pee when you sneeze? Or cough? Laugh? Run? While it may be common, it's not necessarily normal and you don't have to just put up with it. On today's episode, we're focusing on one of the most critical aspects of your core and spinal stability - the pelvic floor (and no, this isn't unique to women as all humans have pelvic floors!). I share... Why a weak pelvic floor is to blame for peeing when you laugh, but kegels aren't the answer What breathing mechanics have to do with it And when you should...
2020-08-0624 min
The Body Nerd ShowShould I Roll the Same Area Every Day?Does more rolling = less pain? Not always. And if you've been rolling the exact same spot over and over again and not getting any relief, then today's episode is for you. I share... How much bodywork you want to aim for on a daily basis How to know when you've done too much And the super nerdy reason why you don't need to roll the same place every day All the links: - Tune Up Fitness (I like the Therapy Ball Plus) - www.aewellness.com/tuneupfitness/ - Rad Roller (I l...
2020-07-3018 min
The Body Nerd ShowHip Mobility for Tight PeopleIn today's episode, I'm giving you an inside peek to how I work with clients and what's included in an AmplifyU Plan. If you have tight hips - any one of the suggestions I share can be used to get you out of tight hip purgatory. I share... The step-by-step plan I created for a client with hip pain Why more stretching isn't the answer And why unlocking your hips starts with your entire body All the links: - Tackle Your Tension [FREE CLASS] - www.aewellness.com/rollout/ - www...
2020-07-2331 min
The Body Nerd ShowHow to Nap (without falling asleep for 4 hours)Naps are amazing. But not when you fall so deeply asleep that you're down for hours. So what's the best way to take advantage of this free and easy brain-boosting activity? In today's episode, we cover all things naps, including... How to take naps without falling asleep for hours Why you should be taking naps And the best length of time for a perfect nap All the links: - Tackle Your Tension [FREE CLASS] - www.aewellness.com/rollout/ - The Nap Ministry @thenapministry - Benefits of napping in h...
2020-07-1629 min
The Body Nerd ShowWhy Your Core Isn't Getting Stronger With CrunchesCrunches 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 crunches) All the links: - AE Wellness YouTube - Mobility Mastery Toolkit - www.aewellness.com/toolkit ...
2020-07-0925 min
The Body Nerd ShowHow to Run Pain-FreeYou 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 mobility exercises to keep you injury free And why jump roping is one of my favorite ways to improve r...
2020-07-0220 min
The Body Nerd ShowWhat is Sciatica and How to Fix ItIf 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 to build strength so it doesn't get irritated again All the links: - Neutral S...
2020-06-2524 min
The Body Nerd ShowHow to Get Started with Kettlebells and Strength TrainingWant 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 get started with kettlebells The 3 most important moves to master first And the biggest misconception that will save your arms so much misery! All the li...
2020-06-1828 min
The Body Nerd ShowHow to Soothe Your Nervous System During a CrisisHave 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 can't reason your way out of a stress response (but what you can do instead) All the links: - Lumos Transforms An...
2020-06-1128 min
The Body Nerd ShowWhy Do I Feel So Tight?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 that matters) And what collagen has to do with it All the links: - Movement Mavens - get your first week free w...
2020-05-2820 min
The Body Nerd ShowAre Lunges Bad for Your Knees?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 Stronger without Getting Hurt [FREE Masterclass] - www.aewellness.com/workshop - www...
2020-05-2123 min
The Body Nerd ShowYou Can't Actually Stretch Your IT BandA 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 first place And the fix that will help you get stronger...for good! All the links: - IT Band Stretching Does Not...
2020-05-1421 min
The Body Nerd ShowHow Much Water Do You Actually Need to Stay Hydrated?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 hydration And why drinking water and absorbing it are not the same thing All the links: - All my hydration tools - www.ae...
2020-05-0727 min
The Body Nerd ShowPhysiological Priming: The Best Way to Start Your DayIf 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 movement can change your brain chemistry daily And how to shift your mental and emotional states so you feel more grounded All the links:
2020-04-3017 min
The Body Nerd ShowWhat This Hip Flexor Has to Do With Your Lower Back PainYour 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 (because doesn't it always?) And the fixes to try ASAP (and no, it's not stretching) All the links:
2020-04-2319 min
The Body Nerd ShowHow to Add Mileage and Increase Workouts without Getting HurtTrying 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 don't get hurt in the process All the links: - RunRX - Follow Valerie Hunt to learn how to run and stay pain free @runrx on I...
2020-04-1621 min
The Body Nerd ShowHelp for Jaw and Neck PainJaw 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 links: - Jaw and Neck Pain Self-Care Guide use code JAW at checkout t...
2020-04-0922 min
The Body Nerd ShowHow to Get Your First Pull UpPull 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 of exercises will help you get there faster All the links: - Doorway pull up bar - w...
2020-04-0221 min
The Body Nerd ShowWorkout at Home: Everything You Need to Get StartedWorking 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 equipment you need and what would be nice to have All the links: - Movement Mavens: learn how to move well, maintain your body, and...
2020-03-2624 min
The Better You with Kacie MainMove Better & Feel Better with Alexandra EllisIn this episode we talk all about movement - how to move better and how to move more!
Alexandra Ellis is the creator of AE Wellness, host of The Body Nerd Show, a Motivational Speaker, and a Mobility Coach who helps active people move smarter, maintain their bodies, and maximize strength with a customized wellness plan so they can enjoy life without pain. Her teaching and studies focus on injury prevention, rehabilitation and wellness, inspired by her studies at UC Davis where she earned a BS in Exercise Biology. Her programs have helped people worldwide get stronger and out...
2020-03-2454 min
The Body Nerd ShowHow to Stretch Your ObliquesShould 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 to Get Stronger Without Getting Hurt [FREE Workshop] - www.aewellness.com/podcast - Show notes, links and more.
2020-03-1917 min
The Body Nerd ShowWhy Better Posture is the Key to a Stronger CoreStanding 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 important things to pay attention to so your good posture isn't exhausting All the links: - How to Get Stronger Without Getting Hurt [FREE Workshop]...
2020-03-1219 min
The Body Nerd ShowHow to Improve Your Vision and Ditch your Glasses with Claudia MuehlenwegIf 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 strengthen your vision and ditch your glasses What I've been doing over the last 20 days to improve my eyesight And the specific exercises that will improve your...
2020-03-0555 minThe Body Nerd ShowStress Relief for Busy HumansIf 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 clearly and sleep soundly, every single night And why true relaxation requires more than just a Netflix binge session All the links: Forest bathing's effect on ph...
2020-02-2728 min
The Body Nerd ShowStop Walking Like a Duck (and Why Turn Out Could Be Irritating Your Hips and Knees)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 a duck What that actually means And why foot position could be the cause of tight hips and knee pain All the l...
2020-02-2020 min
The Body Nerd ShowHow to Biohack Your Sleep for Better Health with Dr. Giancarlo LicataSleep 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 that will help you sleep better tonight All the links: - Vital Head & Spinal Care (Dr. Licata's practice)
2020-02-131h 06
The Body Nerd ShowWhy You Should Be Rolling Your GutsHave 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. In today's episode, I cover: What gut massage is Why you should be doing it How just a few minutes a day can improve p...
2020-02-0623 min
The Body Nerd ShowStrength or Flexibility - Which Is More Important?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 cover: Which is more important - strength or flexibility? What mobility actually is (and why it matters) And why unlocking your tension is most important thing you can do to ge...
2020-01-3015 min
The Breakout Growth PodcastResi CEO, Alexandra DePledge, shares how her team built the UK’s largest architectural platform in only 2.5 years.In this episode of The Breakout Growth Podcast, Sean Ellis interviews Alexandra DePledge, CEO of Resi, a UK based company that aims to reduce the challenges of home renovation and building projects. After only 2.5 years, they have built Resi to become the largest architectural platform in the UK.Sean’s goal with this interview is to understand what is truly driving breakout growth success for Resi. While Resi’s goal is to build a broad platform for the full range of building challenges, they narrowed their initial solution to a low level, affordable entry product so they...
2019-11-0834 min
What I Live ForEpisode 22: Alexandra Ellis (@hollaformala) On this episode, this week’s guest is Alexandra Ellis (aka @hollaformala).
Alex is a coach, writer, former yogi, kettlebell devotee, and 100% Body Nerd. She's also the person that helped me when i first started doing a daily movement practice through watching her vast movement library on her YouTube channel.
She also has her own podcast all about movement and how to live better in your body, The Body Nerd Show, which you can find wherever you get your podcasts!
Alex definitely knows her stuff and hopefully you can le...
2019-07-181h 02
The Body Nerd ShowWelcome to the Body Nerd ShowWelcome to the very first episode of the Body Nerd Show! My name is Alexandra Ellis and I am a coach, blogger, former yogi, kettlebell devotee and most importantly, 100% body nerd. My goal with this show is to empower you with the super uncomplicated things you need to know about self-care and movement so that you can wake up every day, pain-free. To inspire your own curiosity about the body, so that the next time you feel a sensation - instead of worrying if you're falling apart, you can be in awe of t...
2019-03-2707 min