5 lbs of muscle episodes:#197: How to build 5lb of Muscle in 2025Coffee Chat: My journey of building 5lb of muscle and body recomposition Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more#212: Building 5lb of muscle: how long does it take, member tips, and more0:00: FREE MONTH JUNE 8TH & 9TH 1:35: 5 lbs of muscle check-in & member stories 5:00: Strength training before cardio 7:10: How education can lead to better results 8:45: Should I train differently based on my age? 11:48: Do less, but better12:54: Reaching failure vs. reps in reserve 16:04: Body recomposition and muscle memory 18:50: Important announcement To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

0:00: Introduction 7:40: Can you actually "tone" and "tighten?" 12:00: Exercise and fat loss 18:40: Body recomposition 27:22: Tracking macros31:13: Five basics of building muscle 39:25: How to track progress 41:48: Volume needed for muscle hypertrophy To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

0:00: Introduction to cardiovascular aging 2:00: How does the cardiovascular system age, and why should we care? 5:56: How to measure cardiovascular aging 8:24: How different types of exercise affects cardiovascular aging 11:30: Exercise recommendations for improving cardiovascular age12:54: How to track cardiovascular improvements without a fitness wearableTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Vagal tone is an indication of the health of your nervous system. By improving your vagal tone, you can recover better, feel better, and potentially live longer. Dr. Shannon and Dr. Payton discuss vagal tone and how to improve it both in the short term and long term. 0:00: Introduction1:45: Defining vagal tone 7:45: How does vagal tone affect your pain response? 10:45: How exercise affects vagal tone 16:55: How to measure vagal tone23:27: How to improve vagal tone29:43: How Dr. Payton has improved her vagal tone over the years To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We all could improve our body image, but at what point should you seek help? Dr. Margaret Duncan discusses what thoughts may indicate body image concerns, how to improve body image, and when to seek professional help. Dr. Margaret Duncan's TikTokDr. Margaret Duncan's Podcast0:00: Introduction to Dr. Margaret Duncan 2:35: Body image9:45: When should someone seek therapy for body dysmorphic disorder? 12:15: How can therapy help with body dysmorphic disorder 18:15: Body as object vs body as self 27:15: How to feel like you've done enough 31:10: Postpartum body image To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Coco Greenblum is good friend of Shannon's and her designer. Coco designed both the Evlo office space abd Shannon's home. Coco has years of experience working with celebrities and is passionate about design. Learn how to make your space more beautiful on this episode today. Coco's WebsiteCoco's IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Whether you are currently trying to conceive or planning to do so in the next few years, this episode will educate you on what you can control in your fertility journey. Dr. Natalie Crawford, board certified OBGYN/REI, educates men and women on optimizing their fertility. Dr. Crawford's website Dr. Crawford's IG Dr. Crawford's YouTube0:00: Introduction to Dr. Natalie Crawford 1:30: Medical steps to take before trying to conceive 13:24: Holistic steps to take before trying to conceive 16:03: What can men do to assess their reproductive health? 23:20: Exercising while trying to conceive 27:40: When is it time to see a fertility specialist? 30:00: Dr. Crawford's final thoughts To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Reproductive health is a major part of our overall health, whether you're family planning or not. In part one of this interview with board certified OBGYN/REI Dr. Natalie Crawford, you will learn what all women should be taught in their early 20s about our reproductive system. Even if you're not currently family planning or never intend to, you'll walk away from this episode feeling more informed about your reproductive health.Dr. Crawford's website Dr. Crawford's IG Dr. Crawford's YouTube0:00: Introduction to Dr. Natalie Crawford 1:45: What should everyone know about their reproductive health 4:05: The menstrual cycle is a vital sign  10:00: AMH, hormonal birth control, & fertility 18:00: When should you get AMH tested? 22:15: When should you consider freezing your eggs? 31:00: How to utilize reproductive technology for family planning38:18: Exercise recommendations for reproductive health 45:30: Dr. Crawford's final thoughts To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

How many days/week should you work each muscle? And how many sets are needed in each workout? Shannon breaks down the current science on frequency and volume. She suggests a protocol that is both realistic and effective. 0:00: Introduction 1:40: Optimal volume for muscle growth 6:15: How frequently should you work a muscle group? 9:10: How many days per week should you strength train? 11:15: The bottom line To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is a board-certified OBGYN, and discusses what all women should know about their hormones throughout their 30s and beyond. Dr. Shepherd's IGDr. Shepherd's website0:00: Introduction to Dr. Shepherd 2:15: How do our sex hormones change as we age? 7:15: The effect of breast feeding on hormones 12:13: Clean feminine hygiene products 20:50: What can we do in our 20s and 30s to prepare for perimenopause? 26:20: How to approach perimenopause 30:50: Hormone replacement therapy 40:40: Is weight gain inevitable during menopause? 46:40: Dr. Shepherd's final thoughts To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Building 5lb of muscle in 2025 can help you improve your metabolic health, body composition, strength, and longevity. In this episode, Dr. Shannon discusses her updates on building muscle, discusses member stories, and addresses frequently asked questions. 0:00: Why you should build 5 lbs of muscle 5:30: Dr. Shannon’s experience with building 5 lbs of muscle12:00: Evlo member success stories 14:25: Q&A on building 5 lbs of muscle To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today, I sit down with food blogger and local Austin resident Olivia Adriance, and we answer your questions about pregnancy. We talk about body image during pregnancy, training your core, how to stay consistent during first trimester, and more. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current literature and suggests a strength-training and cardio routine to aim for during pregnancy. 0:00: Introduction to weight lifting during pregnancy5:00: ACOG exercise recommendations during pregnancy8:30: Resistance training during pregnancy 13:20: Is it possible to build muscle during pregnancy? 16:00: How to build muscle & strength during pregnancy 28:00: How to maintain muscle29:50: Signs and symptoms that you need to stop exercise 31:30: Recommended workout plan during pregnancy To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton discuss this topic today. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You may want a more fit-looking body, but other things are likely important to you as well: strength, mobility, balance, flexibility, endurance, bone density, cardiovascular health, and more. Can strength training really tick all of those boxes? Dr. Shannon and Dr. Payton address this today. Does Strength Training Double as Cardio episode0:00: Introduction to hybrid training 2:50: How to exercise to improve posture 9:25: Mobility 15:15: Flexibility 18:56: Stability 23:54: Strength vs. muscle mass 26:45: Muscle endurance31:36: Balance 33:20: Bone density, VO2max, cardio, and fat loss 35:10: The ideal fitness routineTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

1:05: Why ball crunches over regular crunches? 2:43: How accurate are body composition scales? 4:48: Do the Evlo instructors do "more" than the rest of us? 6:48: Is your workout just as effective if you stop halfway through and finish the rest later? 9:17: Can men do Evlo? 11:01: What to do if your low back hurts during heavy leg exercises? 15:38: How to keep Gentle Consistency® while planning a wedding? 22:50: How to deal with body image postnatal? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You may have heard of the different somatotypes. Somatotypes categorize someone based on their body type: ectomorph, endomorph, or mesomorph. Shannon explains where this theory came from, how much genetics play a role in your results, and if/how you should train for your body type. 0:00: Introduction 1:30: How genetics influences fitness results 5:15: Should you train differently based on your somatotype? 10:30: What to do if you're struggling to gain muscle 16:00: What to do if you're struggling to lose fat18:57: When is it time to see a provider? 19:40: Final thoughts To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shannon details how and how much creatine can affect lean mass and fat mass. 0:00: Introduction1:30: How does creatine work? 3:30: Does creatine make you retain water? 4:14: How does creatine affect body composition? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What is reverse dieting, and is it something you should implement to reach your goals? Registered Dietitian, Hope Brandt, discusses this in detail today.  Hope's websiteHope's IG To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Payton about this topic today. Episode about Payton's IVF journey0:00: Introduction 2:43: How can exercise have a negative effect on fertility? 8:06: Should we cycle sync? 11:23: How can exercise support fertility? 13:10: Exercise recommendations to support fertility To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you have a body recomposition goal, you will calculate your total daily energy expenditure to give you a calorie goal for the day. But what if that number feels too low? Hope Brandt, RD answers this today. Hope's websiteHope's IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like: How do you track muscle growth without getting a DEXA scan?How long should you wait before seeing a provider if you're not seeing results? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Have you ever tried an intense fitness program, done it for a few weeks, and quit because of soreness, fatigue, and unsustainability? Or, have you ever felt like you're doing "all the right things" and working hard but not seeing any progress? Today, Shannon will discuss the hormonal reasons why burnout happens and how it can lead to an anti-recomposition environment in which losing fat and/or building muscle becomes difficult. Shannon will also discuss symptoms to look for that indicate burnout and where to place your efforts instead. 0:00: Introduction to "anti-recomposition" 2:03: Effects of overtraining 5:45: Am I suffering from burnout? 8:43: Qualities to avoid in a workout program 14:30: Qualities to look for in a workout program 17:10: What kind of results should I expect? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier body. Learn all about blood sugar and why we should prioritize it with Functional Medicine Registered Dietitian, Allie Chilcote.  Work with AllieFollow Allie on IG To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?" Shannon breaks down how strength training affects your cardiovascular health, specifically distinguishing the differences between traditional strength training and circuit training. She also speaks to the VO2 max changes that occur with different types of training: traditional cardio, HIIT, traditional strength training, and circuit training. 0:00: Introduction1:40: Benefits of steady state cardio6:05: Benefits of HIIT 7:18: Does strength training count as cardio? 11:39: How does circuit training affect cardiovascular health? 14:00: Dosage of strength training & cardio 17:10: Summary To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how do you know when you're at maintenance? Is a calorie surplus necessary for muscle growth? All these things are discussed in today's installment of ASK an RD, with our guest, Hope Brandt, RD. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon breaks down what regional hypertrophy means and how each main muscle group can be targeted for complete muscle growth. 0:00: Introduction 1:18: Defining regional hypertrophy 2:40: Regional hypertrophy in the hamstrings 6:18: Regional hypertrophy in the quads 8:00: Regional hypertrophy in the glute max 12:40: Regional hypertrophy in the glute med 14:50: Regional hypertrophy in the inner thighs 16:54: Regional hypertrophy in the abdominals 18:55: Regional hypertrophy in the upper body 22:05: Key takeaways To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you should eat at one time. Is it true that your body can only process a limited amount of protein from one meal? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payton to discuss Pilates. They answer if Pilates, barre, and megaformer methods build muscle. They also discuss the potential benefits of these methods and how/if to include them in your routine. 0:00: Introduction 2:35: Defining Pilates 5:14: Does high-rep, low-load training build muscle? 9:54: Benefits of Pilates 14:45: If I'm shaking or burning am I building muscle?17: 30: Will Pilates make me "long and lean" ?  25:42: Lagree and Megaformer 30:20: Does "hard" equal effective? 34:50: Can you combine Evlo with Pilates? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Why does bloating happen? How can you avoid it and improve it? Learn about bloating in this episode with Functional Medicine Registered Dietitian, Allie Chilcote.Work with AllieFollow Allie on IG To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much? Does walking count as zone two cardio? Dr. Shannon breaks down some FAQs about intensity cardio. 0:00: Introduction 1:09: What is zone 2 cardio? 4:34: Zone 2 cardio vs. zone 3 cardio 6:15: Do women need to do zone 2 cardio? 7:39: Zone 2 cardio and body composition 9:23: Does walking count as zone 2 cardio?13:08: Zone 2 cardio recommendations To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calorie sugars. We discuss the difference between naturally derived and artificial sweeteners and how they affect your body differently. Hope's websiteHope's IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In honor of our 200th podcast episode, I'm doing a series of "best of," where I summarize some of our most popular topics on the show. The episodes about metabolism are some of the most popular. Today, I discuss how we burn calories, how your metabolism changes as you age, and how muscle ACTUALLY influences metabolism. References: Paper 1 Paper 2Paper 3Paper 40:00: Introduction 2:25: The science of how we burn calories 6:42: How our metabolism changes as we age 11:40: How muscle effects metabolism 14:20: Takeaways To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Shannon is joined by Miranda Galati, RD, who describes the difference between intuitive eating and dieting and when you may consider each. Miranda's IG Miranda's TikTokReal Life Nutritionist To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expert. In today's episode, she explains why she often recommends GLP-1 drugs. She educates that while they can be used for weight loss, their uses extend far beyond weight loss.  Modern Thyroid Clinic WebsiteModern Weight Loss WebsiteMcCall's IG 0:00: Introduction 3:40: What are GLP-1s? 5:20: How do GLP-1s affect your brain chemistry? 8:45: Dosing GLP-1s, muscle loss, and exercise 13:08: Who can benefit from GLP-1s? 17:00: Side effects and risks of GLP-1s23:20: Public perception of GLP-1s 25:57: GLP1s and perimenopause  28:38: Other benefits of GLP-1s 33:13: GLP1s and fertility 35:05: Are there long term risks of GLP-1s? 38:53: What to do if you're interested in starting GLP-1s 41:34: Symptoms of inflammation 42:27: McCall's final thoughts To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today, Dr. Shannon sits down with Hope Brandt, RD, to discuss how to reach your body composition goals without tracking food. Hope's websiteHope's IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Dr. Shannon reviews what features are important in a fitness tracker. She also reviews the Oura ring. 0:00: Shannon's opinion on fitness trackers 1:50: Reliability of tracking steps and calories burned 3:12: Measuring VO2max 4:10: Measuring recovery 5:42: Fertility tracking 6:20: Summary 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

I've spent the last few months with the goal of building 5lb of muscle. Today, I share what I've changed in my training and nutrition to reach this goal. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Building 5lb of muscle can reverse your musculoskeletal aging by over a decade. You'll improve your body composition, feel stronger, and improve your energy. Muscle tissue isn't optional, and it doesn't just impact you in the short-term. It's essential to live a long, healthy life. Shannon will teach you how to train and eat to build 5lb of muscle in 2025. Grab a pen and paper, as she'll help you calculate your calorie needs if body recomposition (fat loss alongside muscle gain) is your goal. If you want structured workouts to help you build muscle in 2025, you can join Evlo for the month of January for free. New members only. Sign up between December 29th and January 1st. Join at evlofitness.com. 0:00: Introduction 1:48: Why should you build 5 lbs of muscle?  6:57: Timeline for gaining muscle 9:37: Factors that influence the ability to gain lean mass 15:30: Muscle maintenance vs muscle gain 16:58: What does gaining 5 lbs of muscle look like? 17:53: How to build 5 lbs of muscle 21:30: How to calculate calorie needs for body composition25:33: How to measure muscle gain 26:57: Let's build 5 lbs of muscle 2025 30:51: Take a free Evlo Upper Body Build classBMR calculator 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Body composition is the ratio of lean mass to fat mass. Generally, the higher this ratio, the better. How does walking affect body composition? Does walking burn fat? Does walking build muscle? Dr. Shannon discusses this today. 0:00: Body composition and walking 1:53: Relationship between dosage of walking and body composition  4:13: Walking intensity 5:15: How walking affects hormones that influence body composition 6:31: Summary 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Miranda Galati opens up about her relatable history with dieting. She describes how under-fueling led to digestive issues and more. She discusses her current goals with nutrition and exercise and how she approaches her goals as a Registered Dietitian.   To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Shannon is joined by Registered Dietitian, Miranda Galati. They talk about how to eat for better energy, mental health, what eating at your maintenance calories feels like, and more. Miranda's IGMiranda's webisteMiranda's Tiktok 0:00: Introduction to Miranda Galati, RD 1:00: Gut-brain connection 2:47: Dietary patterns to improve mental health 5:45: How processed foods affect our blood sugar 7:20: Are all processed foods created equal? 12:09: Should we eat low-carb?16:05: How does blood sugar affect our energy? 19:28: Ratio of carbs, fat, and protein 21:32: Micronutrients 24:41: Is dairy inflammatory? 30:40: Yo-yo dieting 33:11: What does maintenance feel like? 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Dr. Shannon discusses how we burn calories and our calorie-burning plate. She also discusses how over-indulging over the holidays will not likely lead to significant fat gain. If you tend to "punish" yourself with exercise around the holidays, this episode is for you! 0:00: Introduction 2:28: Shannon’s history with exercise 5:00: Constrained total energy expenditure theory 7:30: How many active calories can you burn in a day? 11:28: Can you burn off a Thanksgiving meal? 13:30: Should you fear holiday weight gain? 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The holiday season can be a time when consistency gets more difficult, and committing to maintenance over gains could be appropriate. But what amount of exercise will help you maintain? 0:00: Expectations for exercise during the holidays 1:58: What types of exercise should you prioritize during the holidays? 3:20: Dosage of exercise needed to maintain muscle mass 5:48: Summary 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Payton tells us about her journey with fertility, including going through IVF and loss. She openly speaks about the challenges and hurdles she's had to go through in her fertility journey and hopes her story can help others who are going through fertility struggles. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you're overwhelmed with skincare, this episode is for you. I chat with Amy Koberling, a Dermatology PA, who likes to keep skincare simple and evidence-based. We discuss practical tools to improve the health and appearance of your skin.  Amy's websiteFollow Amy on IGFollow Amy on Tiktok0:00: Introduction to Amy Koberling, PA 1:55: How exercise affects your skin 4:24: Skincare is more than just aesthetics7:36: Steps you can take to improve your skin 14:47: Skincare treatments  17:46: Amy's thoughts on filler and botox 23:43: Validity of clean beauty products 26:51: How environmental toxins affect your skin 28:42: Foods that improve skin health 35:15: Alcohol and skin health 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

I pride myself on getting a lot done in a short amount of time, and still making time for the things in my life that are important to me like health and family. This week, I'm breaking down the calendaring technique that has changed my life and allowed me to stay on task.To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

I'm often talking about how more is not better when it comes to exercise. But what if you are very time-limited? What is the minimal amount of cardio and strength training you can do to continue to progress toward your goals? What is the minimum amount to maintain where you are? Study 1 referenced Study 2 referenced 0:00: Introduction 1:01: The ideal fitness routine 3:57: Minimum effective dose for low-intensity cardio 6:24: Minimum effective dose for high-intensity cardio 9:28: Minimum effective dose for strength and hypertrophy 11:17: Weekly training recommendations if your goal is to increase overall fitness with limited time 14:39: Weekly training recommendations if your goal is to maintain overall fitness with limited time 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

A burning sensation happens during resistance exercise and typically occurs with higher rep training. That burning sensation is due to metabolic stress, which was once thought to be the stimulus that builds muscle. This has since been challenged in the literature. So if an exercise that "burns" isn't building muscle, what is it doing? Shannon discusses this today. Study referenced 0:00: Introduction 0:33: What causes muscle burn? 3:40: Misconceptions about metabolic stress8:43: Benefits of higher rep training12:49: Should you do exercises that burn?  14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today we interview the founder of one of my favorite brands, Karalynne Call. She's the founder of Just Ingredients and a wealth of knowledge on clean ingredients for supplements, food, beauty products, and more. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Fatigue? Brain fog? Trouble with weight loss? These can all be symptoms of thyroid dysfunction. McCall McPherson explains what to look for, misconceptions, and that it's possible to be symptom-free. Modern Thyroid Clinic McCall's Instagram Modern Thyroid Clinic's InstagramFree Thyroid Lab Guide0:00: Introduction 1:31: McCall's health journey 6:15: Symptoms of thyroid dysfunction 8:45: "Within normal limits" vs "optimal" lab results 11:27: Why are thyroid conditions overlooked? 12:47: How does pregnancy affect the thyroid? 14:52: Exercising with an autoimmune condition 19:30: Exercise and cortisol 21:00: Diet and metabolic dysfunction 23:16: The importance of managing blood sugar 26:45: McCall's final thoughts 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Shannon answers audience questions! Questions range from fitness to personal to business-related. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Women and men have physiological differences that influence training. Dr. Shannon breaks down the differences, similarities, and gives a practical training routine based on this information. Study #1 Study #2 Study #30:00: Introduction1:53: What does the current research say about women and strength training? 5:20: Strength and muscle differences between men and women  9:24: How should men and women train differently based on their physiology?11:33: Hormonal differences between men and women  16:32: How are men and women similar when it comes to strength training? 18:22: Cardiovascular differences between men and women   26:20: The four training elements to include in your routine and how to track progress  14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Body recomposition is the process of increasing the ratio of lean mass to fat mass. In this episode, Dr. Shannon answers some frequently asked questions about body recomposition. Hope Brandt, RD's website0:00: Introduction to body recomposition1:11: How to body recomposition  2:51: "Why do I feel bigger after strength training?" 4:14: "How long will it take for me to see body recomposition changes?" 5:23: "How should I track progress?" 6:12: "Should I track calorie burn in my workouts?" 6:51: "What app can I use to track my food?" 6:59: "If I get a DEXA and I'm not gaining muscle, what am I doing wrong?"9:35: "Should I do more cardio to accelerate fat loss?"10:05: "What if my recommended calorie intake for body recomposition seems too low?"  11:40: "Should I workout if I'm really sore?" 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this Coffee Chat, Shannon sits down with sisters Lauren and Jill Zambito. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Not all exercise is created equal. Some workouts may feel "hard," but are they really driving results? In this episode, Dr. Shannon will help you discern if a workout is effective. Stick figure: squat vs step up Stick figure: deadlift vs stool lunge Stick figure: forearm press vs tricep dip0:00: Introduction1:03: Exercise and fat loss 5:54: Why you should focus on building muscle7:10: How to build muscle 10:05: Top 9 mistakes of exercise selection16:06: Biomechanics 10120:27: Summary  14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Do you know there is a difference between stress and anxiety? Our brains are wired to lean negative, but understanding our neuroanatomy can help you rewire your brain to be more positive and less anxious. Today's interview is with neuroscientist Nicole Vignola, who discusses strategies to improve anxiety and rewire your brain. Buy Nicole's book here. 0:00: Introduction to Nicole Vignola1:30: Neuroplasticity 3:25: Stress vs. anxiety 11:27: Cognitive overload17:54: How long does it take to form a new habit? 20:00: Negativity bias 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Shannon talks about her postpartum experience and how she plans to build 5 pounds of muscle. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

This episode is not to encourage "bounce back" after having a baby. Shannon discusses sustainable strategies to improve body composition postpartum. Body recomposition is increasing the ratio of lean mass to fat mass. Shannon will discuss how to ease into exercise and start to build muscle postpartum (after your provider approves that you exercise), the considerations if you're breastfeeding, and the basics of nutrition for body recomposition. 0:00: Introduction 1:19: Body recomposition 5:03: Postpartum considerations 9:38: Stage 1 exercise recommendations 6:15: Stage 2 exercise recommendations17:30: Stage 3 exercise recommendations18:38: Stage 4 exercise recommendations20:12: Stage 5 exercise recommendations 21:15: Summary of postpartum exercise recommendations 22:44: Postpartum nutrition 24:55: When can you expect change in muscle growth? 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Olivia Adriance is a food content creator who shares why she started eating gluten-free, dairy-free, and refined sugar-free. Shannon and Olivia talk about exercise, nutrition, business, and more in this fun coffee chat. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today, we are joined by Licensed Marriage and Family Therapist Casey Lepper. We discuss how to improve your relationship with your partner and parenting styles to raise emotionally mature children. Follow @caseylepper on InstagramFollow @caseylepper on YouTubeVist her website 0:00: Introduction to Casey Lepper1:06: The Four Horsemen 8:00: How to handle contempt within a relationship 11:35: How to handle conflict with your partner14:20: Stonewalling, defensiveness, and criticism  16:50: Handling conflict in front of your kids 18:20: How to stay connected with your partner 24:20: How to stay present 31:27: Parenting styles to raise emotionally mature children 41:34: How to build trust with your children55:40: Physical manifestation of emotions 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Join Dr. Shannon and Dr. Payton to discuss some of the latest fitness trends: weighted vest walking, doing your hair with wrist weights to tone the arms, and Pilates for back pain/spine health. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Hate sprint training but want the benefits? Emerging research claims that REHIT (reduced exertion high-intensity training), a low-dose form of sprint training, can substantially benefit VO2 max. Listen to the episode to learn why and how to incorporate it into your routine. Study referenced 0:00: Benefits of HIIT and SIT3:07: Physiological response to sprint training  6:35: What is REHIT? 10:08: Additional benefits of REHIT 12:13: Recommended REHIT protocol 13:35: Questions regarding REHIT 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

I get coached twice a week, and it has changed my life. In this solo coffee chat, I discuss the life crisis that got me started on coaching and what has helped me rewire my brain to improve my confidence and change my life. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Does strength training help with fat loss? It's not about how many calories or fat you burn during the workout - it's about the muscle that you build because of the workout. Dr. Shannon explains how muscle affects your metabolism, glucose usage, hormones, and more. Study referenced linked here0:00: Introduction1:00: Does strength training burn fat? 4:10: Does having more muscle make you leaner?6:06: How does muscle effect hormones?10:36: How does strength training play a role when you're in a calorie deficit?   11:50: Summary 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Doctor Shannon Show on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Is heavy lifting the only way to stay strong, build lean mass, and improve body composition as we age? Dr. Shannon, Dr. Jill, and Dr. Payton discuss what stimulus the body needs to develop lean mass and improve body composition at any age. 0:00: Introduction to heavy lifting2:22: The musculoskeletal syndrome of menopause 6:10:  Type I vs type II muscle fibers 10:43: Feeling the burn vs approaching muscle failure 14:45: Shortcomings of studies measuring strength and hypertrophy 20:18: Summary  14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Welcome to the first episode of The Dr. Shannon Show! We will still release new science-based episodes each Thursday. In addition to the Thursday episodes, we're releasing bonus "coffee chats" with Dr. Shannon and guests. Listen to the episode to learn more! Dr. Shannon also shares four of the tools she's used over the last several years to improve her fitness, grow Evlo, and more. 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow The Dr. Shannon Show on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this focused Q&A episode, Dr. Shannon is joined by Evlo instructors, Dr. Payton and Dr. Jill. We explore effective inner thigh exercises and the reality of "toning" specific body areas. We explain our approach to equipment and why we've chosen our current model. For those with time constraints, we discuss how to optimize limited workout sessions and why we don't offer a specific minimal routine. Finally, we delve into the efficacy of repeating workouts and critically examine the concept of muscle confusion. This episode provides practical insights for tailoring your fitness routine, understanding exercise science, and achieving sustainable results.0:00: Introduction0:20: What Evlo exercises target the adductors? 3:14: Why Evlo isn't a minimal equipment workout 7:28: What if I only have time for 3 x 35 min workouts per week?9:56: Do you need to "confuse" your muscles?  14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Shannon dives into the science of crafting a sustainable, effective fitness routine that delivers results without burning you out. You'll learn:🔹 The four essential "buckets" of exercise for total body transformation 🔹 How to customize your workout plan based on your unique needs and goals 🔹 The truth about hypertrophy, HIIT, and zone 2 cardio - and how to balance them all 🔹 Why recovery matters for results and how to improve recovery 🔹 Simple tests to measure your progress in strength, cardiovascular fitness, and recoveryShannon gives you actionable strategies to:✅ Build muscle and strength without living in the gym ✅ Boost your VO2 max and power for longevity ✅ Improve cardiovascular health without endless cardio ✅ Optimize recovery for faster gains and injury prevention0:00: Introduction to the 4 essential “buckets” of exercise 4:11: Hypertrophy training 7:32: High intensity training 11:02: Zone 2 cardio 12:33: Recovery19:20: Summary of the 4 buckets 21:00: How to customize your fitness routine 24:15: How to test if your fitness routine is working for you32:45: Final thoughts 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Eric Cobb is a renowned expert in the field of performance neurology and the founder of Z-Health Performance Solutions. With over two decades of experience, Dr. Cobb has revolutionized the approach to movement, pain relief, and athletic performance by focusing on the intricate relationship between the brain and body.Free Z-Health Course0:00: Introduction to Dr. Eric Cobb 1:56: What is brain-based training? 5:54: “Input-output” system16:15: The “test-retest” method and movement 35:10: Sensory system’s influence on pain and range of motion 47:20 “Visual combat”52:20: How can mobility pre-workout improve strength? 1:00:30: Neurology of breathing 1:08:00: About Z-Health  14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Are you struggling to balance breastfeeding, postpartum recovery, and your fitness goals?  In this episode, we're joined by macros coach Dani Patton to demystify the complex world of postpartum nutrition and exercise.Whether you're exclusively pumping, nursing on demand, or anywhere in between, this episode is packed with actionable advice to help you thrive in your postpartum fitness journey.0:00: Introduction to Dani Patton 2:05: Hormonal changes while breastfeeding 6:15: Breastfeeding and body recomposition 14:32: Caloric intake while breastfeeding 25:00: Macronutrient needs while breastfeeding 30:40: Final thoughts 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramDani's Instagram: @mindinmymacros Mindin' My Wellness Podcast: https://mindinmymacros.com/podcast/Nutrition Periodization podcast series: https://player.captivate.fm/collection/e6bce217-b139-4667-a01e-eefffdb9ea48Macros for Mama Course (15% off with code MINDINMYMACROS) - https://mindinmymacros.com/macros-for-mama To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Shannon is back with Dr. Jill and Dr. Payton to discuss recovery days, megaformer classes, and diastasis recti. 0:00: Introduction0:20: Best activities for recovery days 3:04: Do mega former classes build muscle? 7:21: Is Evlo diastasis recti-friendly? 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

This is part three of three about fitness and your nervous system. Dr. Shannon discusses how your brain can change itself, which is called neuroplasticity. She discusses how to improve brain health, specifically the health of the cerebellum, by using exercise. 0:00: Introduction 2:11: The anti-aging effect of building muscle3:35: Exercise and brain health 6:35: How to challenge the cerebellum 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

This is part two of three about fitness and your nervous system. Dr. Shannon discusses how your nervous system's "number one priority is to keep you safe." She discusses what that means and how it applies to fitness. 0:00: Introduction 1:15: The somatic nervous system 4:13: Increased motor output with increased stability6:30: Complex movements and combinations 9:00: How unstable exercises can affect your joints 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The next three episodes will be about specific mechanisms of your nervous system. Today, Dr. Shannon talks about how central nervous system fatigue influences your workouts and how to manipulate variables to reduce central nervous system fatigue. 0:00: Introduction 2:38: The central nervous system’s (CNS) role in fatigue4:40: 7 mechanisms that can cause CNS fatigue4:45: 1st mechanism: Metabolite build up6:44: 2nd mechanism: Lack of muscle glycogen or blood glucose 7:24: 3rd mechanism: Pain8:11: 4th mechanism: Post workout inflammatory response 8:53: 5th mechanism: Cardiovascular strain9:29: 6th mechanism: Complex exercises10:10: 7th mechanism: Choosing exercises that you don’t enjoy 12:40: Exercise selection and muscle growth 15:30: How to minimize CNS fatigue to get the most out of your workouts14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Shannon, Dr. Jill, and Dr. Payton discuss grip strength, cell swelling, and if Pilates/sculpt classes help maintain muscle mass and bone density. 0:00: Introduction0:23: Grip strength limiting lower body lifts1:54: Feeling “bigger” after strength training4:05: Do Pilates and sculpt classes help to maintain muscle? 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, we discuss hormones, exercise, and nutrition and why you may not be losing weight despite working out hard. 0:00: Introduction 1:00: Are your hormones to blame? 2:10: Exercise has been oversold as a weight loss tool 5:02: “But, I’m eating clean.” 5:49: What's a better approach to losing weight? 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you're not seeing results, you may have been told your cortisol could be to blame. How does cortisol affect fitness? And is there a way to "balance" healthy cortisol with staying active? 0:00: Introduction0:37: What is cortisol? 3:56: Stress imbalance 8:15: Effect of exercise on cortisol 11:07: Exercise recommendations for improving stress regulation 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Shannon interviews her pelvic floor PT, Dr. Elizabeth Knoble about how to train your core during pregnancy and beyond.0:00: Introduction to Dr. Elizabeth Knoble, PT, DPT 1:50: Abdominal separation vs. diastasis recti 10:02: Should you load your abdominals during pregnancy?  15:35: Can strengthening the rectus abdominis reduce diastasis recti? 17:28: What is coning and does it make diastasis worse? 22:15: Is deep core stability better than crunches? 27:05: How to properly engage the deep core Work with Elizabeth at Lady Bird PT in Austin, TX14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Can 10-minute workouts be effective? And can exercise "snacks" be an effective way to build muscle? 0:00: Introduction0:45: Does the duration of your workout really matter? 2:40: What type of stimulus is effective for results? 7:16: Minimum length of time that you can workout and still see results12:35 Exercise snacks15:03: Summary 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Why do we sweat in our workotus? And are sweaty workouts superior for fitness results? Dr. Shannon explains why sweating isn't necessarily related to fitness results. 0:00: Introduction1:02: Why do we sweat and what causes us to sweat?  3:25: Does sweating burn more calories? 5:58: More sweat doesn't equal more effective 7:59: Summary 14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it important for overall health? Shannon breaks down the connection between metabolic flexibility and mitochondrial health and gives exercise recommendations for improving metabolic flexibility.1:45: Introduction2:45: Upward spiral4:17: What is metabolic flexibility?5:05: How to know if you’re metabolically flexible/inflexible7:45: How to train to be more metabolically flexible11:35: Types of fuel sources12:12: How muscle mass affects metabolic flexibility23:55: Gentle consistency + muscle building27:15: Strength training for metabolic health29:56: Zone 2 cardio33:45: HIIT and SIT38:45: Summary14-day free Evlo trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

It is an illusion that more fatiguing workouts lead to better results. In fact, less fatiguing workouts can improve the quality of your workouts and, therefore, your results. Dr. Shannon breaks down why this happens and provides tangible takeaways to identify fatigue and what to focus on instead. 0:00: Introduction 1:04: Defining “fitness results” 3:11: How to train smarter, not harder5:20: What drives muscle growth?7:25: What does NOT drive muscle growth? 14:20: How fatigue can interfere with fitness results16:25: How to know if your workout is causing unnecessary fatigue 19:08: Summary on how to limit fatigue Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Registered Dietitian Hope Brandt discusses how to eat before and after exercise.0:00: Introduction0:40: How to eat to build muscle 2:05: How to eat for body recomposition 4:14: How to eat before your lifting routine 11:16: Post-workout nutrition 13:36: Can you only digest 20g of protein at a time? 19:56: Final thoughts Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Have you ever met someone who seems to just LOOK at a weight and see results? Or someone who seemingly does everything right and doesn't see much change? We discuss some potential reasons for the variation in response to exercise and how to adjust your routine to fit your body. 0:00: Introduction 3:11: Framework for building muscle using the REPS framework 7:08: Super-responders and the effect of satellite cells14:14: Average/low-responders vs. super-responders 16:19: Summary Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Dr. Shannon, Dr. Payton, and Dr. Jill discuss several Evlo stories, explaining why they may have experienced the results they saw and how you can too.  0:00: Introduction 0:35: “The gentle, low-impact feel of Pilates, with the results of strength training”5:03: How you can improve pelvic health without doing kegels 10:50: Less work, better fitness results 15:41: Body recomposition Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Are you in a season where maintenance is a goal? Maybe you're training for a race or don't have the time to commit to much resistance training. Listen to this episode to learn about maintenance, when it's appropriate, and how to maintain muscle. 0:00: Evlo member story 2:34: Maintenance mindset vs. muscle building mindset 6:38: The importance of stimulating type 2 muscle fibers 9:12: Recommended volume for muscle building 10:00: Recommendations for maintaining muscle 12:18: Summary Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The messaging around a certain form of exercise "snatching" you, which is the internet's newest word for "toning" or "tightening," is simply another marketing ploy from the fitness industry. Listen to this episode to learn why.0:00: Why Pilates isn’t “snatching” you4:09: How to determine if you’re workout is building muscle using the REPS framework5:58: Why Pilates may make you feel “snatched” 10:55: Conclusion Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Modeling a healthy relationship to food and exercise is important to me as a new parent. In this episode, Registered Dietitian Hope Brandt and I discuss our strategies for modeling healthy behaviors around food and fitness for our daughters. 0:00: Introduction 3:02: Separating food from exercise 7:17: Diminishing the importance of outward appearance 10:09: How you show up for your workouts matters 13:56: Modeling Gentle Consistency™️ 23:44: “Neutralizing” food29:40: Avoiding food as a reward or coping mechanism33:40: Final thoughts Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

How you exercise in your 30s can not only impact how you feel and look now but also will set you on a path to age well and avoid disease. 0:00: Introduction0:58: How your body changes in your 30s and why building muscle matters2:34: The anti-aging effect of satellite cells4:45: What type of training stimulates satellite cells?6:17: Why you shouldn’t wait to build muscle  8:55: REPS framework for building muscle 10:30: ConclusionTry Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Many fitness methods claim to "tone your arms" or "slim your thighs." This is false advertising, with the assumption that you can "spot treat fat." Shannon breaks down the science of spot-treating fat and the efficacy of using exercise to improve/reduce cellulite in this episode. Podcasts Referenced: Exercise and leannessNutrition and leanness with Hope Brandt, RDWhere is your calorie burn plateau?0:00: Introduction1:30: What is body recomposition? 3:42: Does HIIT reduce belly fat? 5:55: How can exercise affect cellulite? 7:50: Summary on spot treating fat and body recomposition10:42: Two tips if body recomposition is a goal Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Squats have been deemed the gold standard for building muscle in the legs while improving functional strength. But what if squats don't feel good on your body or aren't enjoyable? Do you have to do them to be functional in your day-to-day life? Shannon breaks it down in this episode. Studies referenced: #1#2#30:00: Evlo member story 3:37: Introduction to why you don’t have to squat to be functional 4:36: Benefits of squatting 8:11: Reasons why you may choose squats over another lower body exercise9:11: Why squats may not feel good in your body 15:14: Do I need to squat to be functional? 21:24: Exercise swaps that can replace squats24:38: Summary Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What is PCOS, what are the symptoms, and how can you exercise to improve symptoms? You'll learn all these things in this interview with Dr. Payton Busker. Tools to measure recovery blog post referenced0:00: Introduction 0:58: Payton’s personal story with PCOS 4:33: Defining PCOS8:43: Symptoms of PCOS14:34: Influence of diet in treating PCOS 17:30: Link between PCOS and insulin resistance19:40: Long term risks of PCOS24:08: Exercising with PCOS28:30: Indications that you’re not recovering 30:17: Exercise recommendations for PCOS 32:58: Exercising for fertility if you have PCOS  35:23: “Non-exercise” ways to manage PCOS38:00: Payton's final thoughts Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You may have heard that the more muscle mass you have, the more calories you burn at rest. Is this true? If so, what is the extent of this effect? How does muscle influence metabolism? Study on metabolism throughout lifespan0:00: Evlo member story 2:58: Introduction to the relationship between muscle and metabolism 4:02: Defining metabolism9:33: Which body systems require the most energy? 12:40: How adding muscle mass improves your metabolism in more ways than one19:38: Conclusion Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

0:00: Introduction 1:15: Working out less for better results 2:54: What is a hard set? 6:34: Optimal volume for muscle growth11:05: Adding more volume does not have proportionate benefits on muscle growth13:58: The importance of exercise selection on central nervous system fatigue 18:16: Study comparing low vs high volume workout 22:47: Why you may see better results doing Evlo 24:15: Can reducing volume produce higher quality workouts? 26:27: How to choose a track as an Evlo member for best results 28:27: SummaryStudy #1 referencedStudy #2 referenced Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Your menstrual cycle has been considered a vital sign by some and can be an indication of your overall health. Shannon is joined by Dr. Payton, who shares the current research on exercising to improve menstrual health. They also discuss fertility, pregnancy loss, and more. Cycle syncing episode referenced 0:00: Introduction1:20: Your menstrual cycle as a vital sign 3:20: Signs/symptoms that something might be off with your cycle7:37: Can you still track your cycle while on hormonal birth control?9:03: Why might someone lose their cycle?13:37: Exercise recommendations for regaining your cycle 19:24: Exercising for fertility 26:05: TRIGGER WARNING: pregnancy loss is discussed after this time stamp26:30: Payton’s experience with pregnancy loss32:40: Are there risks with exercising during early pregnancy?35:20: Parameters around exercise after miscarriage Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

How does high-intensity cardio affect longevity? Is HIIT the only way to receive longevity benefits? How does strength training compare to HIIT at improving VO2 max? All these topics and more are discussed today.0:00: Brief summary of episodes 148 and 149 2:50: Hypertrophy training 5:30: The bottom line when it comes to HIIT11:30: VO2 max as an indicator of overall health and longevity16:13: Utilizing HIIT to improve VO2 max and metabolic flexibility 19:22: Downsides of Zone 4/Zone 5 training 21:42: HIIT vs. superset training 24:50: How to add HIIT to your routine 26:50: Cardio zones 31:40: “Optimal” training week35:30: Importance of individualization of your routine Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We recommend a cornerstone routine of walking and strength training. But is walking "enough" cardio? Shannon discusses that question in this episode. 0:00: Zones of cardio2:18: Recap of benefits of Zone 2 cardio4:27: Recap of benefits of strength training 6:45: Energy expenditure 9:45: Benefits of a walking + hypertrophy routine 10:20: Does walking “count” as zone 2 training?11:48: Should you do zone 3 cardio?15:27: How to add zone 2 training to your routineTry the new EvloFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Zone two cardio has received a lot of attention lately. Doctors and researchers tout the benefits associated with mitochondrial efficiency and longevity. But zone two cardio is time-consuming and may be difficult to realistically keep up with. At the same time, others are claiming that women naturally have a better ability to use fat as fuel and a higher composition of type 1 muscle fibers, so zone two cardio is unnecessary. Where is the "truth?" What SHOULD we be doing for our health and longevity? Dr. Shannon breaks it down in this episode. Studies referenced: https://www.thieme-connect.com/products/ejournals/html/10.1055/a-1664-8701https://pubmed.ncbi.nlm.nih.gov/28578612/https://pubmed.ncbi.nlm.nih.gov/35599175/0:00: Introduction: the spectrum of zone two cardio recommendations3:25: Is there a gold standard application for zone two cardio?6:42: Are “optimal routines” realistic?8:50: What is zone two cardio?10:15: What is metabolic flexibility?11:44: Why should we care about mitochondrial health?15:00: How does zone two cardio affect metabolic flexibility?18:40: Is zone two cardio the only way to improve metabolic flexibility?20:10: Framework for muscle building 22:01: Lifting to improve mitochondrial density 23:35: How to improve aerobic capacity while building muscle 25:55: The effect of superset training for VO2 Max27:18: Should you still do cardio?31:52: How to include zone two in your routine 32:22: Conclusion Try the new EvloFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you consume any wellness content, you may have noticed increased attention on insulin and blood sugar. What does it mean to be "insulin resistant," and what are the symptoms to look for? How can insulin resistance affect fitness results? How can we improve our insulin sensitivity with diet, lifestyle, and exercise? Katherine Andrew, Registered Dietitian, and I discuss these topics and more. 0:00: Introduction1:44: What is blood sugar and insulin?4:42: When does the body tap into the liver  for stored glycogen vs. fat stores?8:30: How do frequent, small meals affect blood sugar?10:20: Insulin resistance14:00: Why is insulin resistance a problem?18:50: Can you be insulin resistant while being lean?21:00: Symptoms of insulin resistance25:18: How does insulin resistance affect fitness results?29:21: What can you do to improve insulin resistance?39:58: Physical factors that can affect blood sugar 42:50: The role of nutrition in improving insulin resistance 49:55: How do you know what the “right eating window” is for you?53:00: How to know you’re on the right trackTry the new EvloFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Have you ever started a fitness challenge just to find yourself back at square one shortly after it ended? In this episode, we discuss why I'm not a fan of time-based, extreme fitness challenges and the metabolic adaptations that occur with extreme diets and exercise routines.0:00: Introduction3:00: Building muscle and time-bound challenges 5:00: Metabolic adaption 11:40: Do challenges help start new habits?13:20: The benefits of following a gentle, strength-based program 16:06: How Evlo sets you up for sustainable success Episode #139 (referenced in episode) Get on our email listFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You can find anecdotes everywhere that heavy weights "bulk" and Pilates-type movements provide a long, lean, toned body. Is there any truth behind these anecdotes? And further, do you HAVE to lift heavy weights to build muscle? Does Pilates build muscle? These are all questions that Shannon discusses in today's episode.0:00: Introduction4:00: What research says about exercise and body composition7:40: Does the “burn” cause muscle growth?10:10: Challenge to the muscle 11:54: Does Pilates build muscle?18:12: Aesthetic differences between the two groups25:15: Exercise for muscle growth 27:30: The middle ground of fitness29:30: Summary  Study referenced Get on our email list Follow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Dr. Shannon interviews Becca Romero about all things nutrition and fertility. They touch on women's and men's fertility, micronutrients, exercise, and more. 0:00: Introduction2:30: Importance of eating enough when trying to conceive 7:00: Blood sugar balancing and fertility 15:56: Other nutrition considerations for conceiving 17:17: Vegan/Vegetarian considerations and the effect on fertility 19:10: Importance of micronutrients 25:26: Fitness adaptations when trying to conceive30:30: When is it time to work with a nutrition specialist?34:50: Ovulation and cycle tracking 38:18: Men and fertility 43:00: How to work with BeccaTry the NEW Evlo PlatformFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Deload weeks, or as we call them, "Reset Weeks," can help manage fatigue, avoid plateaus, and improve recovery. Dr. Shannon discusses some updates to her protocols around Reset Weeks based on current literature.0:00: Introduction 5:00: How to “deload”11:00: What happens after a Reset Week?12:30: How often should you take these weeks?17:25: FAQ: “Will I lose muscle if I take time off?”20:32: FAQ: “How should I eat during Reset Weeks?”22:30: The new Evlo membershipStudies referenced: https://www.mdpi.com/1422-0067/23/10/5431  https://sportrxiv.org/index.php/server/preprint/view/302 https://www.nature.com/articles/s41598-018-20287-3 https://journals.lww.com/nsca-jscr/FullText/2017/04000/Resistance_Training_Induced_Elevations_in_Muscular.1.aspx Try the NEW Evlo PlatformFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Do you HAVE to squat and deadlift to maintain your functional strength throughout your life?  Dr. Payton and Dr. Shannon discuss misconceptions about choosing "functional" exercises. Study referenced0:00: Introduction 1:10: What is “functional fitness”?4:33: Are other exercises not helping with function?9:50: How muscles are loaded10:45: Sport-specific training 15:44: Summary 14-day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Every year, Shannon releases a "Thanksgiving" episode centered around exercise and food. This year, she's speaking to something that is common around this time of year - using exercise as a tool to "burn off" your food. She discusses why this isn't possible and how to re-wire your relationship to exercise and food. She also discusses how to add gentle movement to manage a glucose spike and feel better after a large meal. 0:00: Introduction 6:00: Why we can’t “earn” our food 13:12: How can you feel better on Thanksgiving?16:26: How insulin sensitivity can play a role18:00: How you can use post-meal movement to your advantage Study 1 referencedStudy 2 referenced14-day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In last week's episode, we talked about habits necessary for body recomposition. We discussed the importance of sleep and how fitness results are more difficult to attain without proper sleep. But what if you're in a season of life where sleep deprivation is unavoidable? Can you still see fitness results? Short answer: yes. Dr. Shannon and Registered Dietitian Hope Brandt speak on how to adjust nutrition and fitness when you're sleep-deprived to continue progressing towards body recomposition.0:00: Introduction 3:20: Mitigating the effects of sleep deprivation 6:48: How eating high protein helps when sleep in lacking 8:63: Calorie deficits and sleep deprivation 12:08: What is a moderate calorie deficit?16:48: Training and sleep deprivation 19:52: Hope’s experience with training postpartum 22:58: Fueling before/after workouts 27:43: Summary  Follow Hope on IGWork with Hope14-day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Since body recomposition requires slow and steady changes, it requires lifestyle and habit changes. In this episode, Shannon discusses the habits necessary for body recomposition and discusses the basics of forming habits. 0:00: Introduction 5:45: Important factors for body recomposition 6:40: Sleep and body recomposition 9:50: Nutrition and body recomposition 14:00: Exercise and body recomposition 15:15: Habit forming 19:35: Stages of forming a new habit 14-day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Enjoy this Q&A podcast episode with Shannon, where she addresses some common question from Evlo members! 0:23: What is the best time of day to work out?1:30: Should I prioritize exercises where I can “feel” my glutes over other exercises?8:09: How can I apply the principles from this podcast to any group exercise class?12:14: Is the 4X per week Evlo track as effective as the other tracks?14:22: Should I be doing kegels during core work?15:36: Is standing ab work effective?14-day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Carb cycling is a nutrition method for body recomposition. In this episode, Shannon interviews Esosa Osagiede, a Registered Dietitian, to discuss what carb cycling is, how to do it, and when it is and isn't appropriate. 0:00: Introduction2:50: What is carb cycling?4:55: What if people are afraid of eating carbs?6:00: Importance of including carbohydrates 8:15: An example week of carb cycling 13:55: Being in a moderate calorie deficit 16:40: Caloric needs and mass18:45: Food before/after a workout 25:00: Carb-heavy days 28:00: Plate method 30:40: Beginner tips and thoughts 33:00: How to work with EsosaFollow Esosa on Instagram14-day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You may have heard that exercising too much can affect your hormones. But how exactly does this happen? Listen to today's episode to learn.0:00: Introduction3:35: Hormones affect our behaviors 6:30: What is overtraining?9:29: Hormones affected by overtraining 14:10: Listening to the signs of overtrainingPrevious episode: Where is your calorie burn plateau? Free workshop linkFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What are the physiological differences between men and women, and how does that influence how they should train?0:00: Introduction0:45: Differences in muscle recruitment4:37: Muscle fiber composition9:44: Hormonal cycles in men and women17:50: How are men and women similar?Free workshop linkFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Is building muscle during pregnancy possible? Or should it even be a goal? Dr. Shannon discusses this in today's episode. 0:00: Introduction0:43: Evlo Prenatal Program 4:14: Benefits of exercise during pregnancy 6:01: Changes during the 1st trimester12:15: Changes during 2nd trimester13:25: Changes during 3rd trimester 14:50: Is it possible to build muscle during pregnancy?17:17: Should muscle growth be the goal during pregnancy?19:40: Should you start strength training while you’re pregnant if you’re new to lifting?21:18: Cardio during pregnancy 22:22: HIIT during pregnancy 22:58: Summary Free workshop linkFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Stress is an issue many of us can relate to. But stress isn't always bad. In fact, stressing your body in the right ways and amounts can be productive. In today's episode, Dr. Shannon and Dr. Payton will help you learn when exercise stress is productive and unproductive.0:00: Introduction1:35: Emotional vs. physical stress response 3:22: Stress as it relates to cardio 7:22: The importance of cool downs 14:55: “Productive stress” with biomechanics22:12: “Unproductive stress” with group fitness25:30: Heated workouts Free workshop linkFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You may have heard testimonials about low-impact workouts being more effective than high-intensity workouts. Is there validity to this? Can you workout in a way that is less stressful on your body but still effective? 0:00: Introduction2:50: What makes a workout “effective”?6:40: Excessively high rep ranges8:50: The transition to low-impact workouts 10:30: High-impact workouts11:42: How to program an effective exercise planFree workshop linkFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The way we burn calories is constrained, not additive. This means that at a certain level of activity, our overall energy expenditure starts to plateau. What is the amount of activity in which doing more doesn't contribute to an increase in calorie expenditure? Shannon breaks that down in this episode. 0:00: Introduction1:30: How we burn calories5:10: A plateau of energy expenditure 6:18: Shannon’s energy expenditure examples9:00: Sign that you’ve reached the energy plateau 9:55: Payton’s energy expenditure examples11:20: Should you focus on step count?12:30: How do recovery days come into the equation?14:00: Spreading out your calorie expenditure throughout your day16:45: Is it “bad” to go over the plateau of energy expenditure19:00: SummaryPilates episode RMR calculator Study referenced for this episodeFree workshop linkFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Body recomposition means losing fat and gaining muscle at the same time. This is a slower process than weight loss or building muscle alone, but we like this as a goal because it makes you slow down and create sustainable habits and lifestyle changes. In this episode, Dr. Shannon and Dr. Payton discuss what to expect in the first 0-3 months, 4-6 months, 7 months-1 year, and beyond one year. They discuss common challenges within those benchmarks and how to overcome them.0:00: Introduction2:18: Challenges that might occur in months 1-3 of beginning a lifting program 4:48: Neuromuscular re-education 7:40: Debunking “muscle confusion” 9:08: Changes to make if not seeing results in months 4-6 of a lifting program 16:25: Changes to make if not seeing results in months 7-12 of a lifting program 21:17: What happens beyond 1 year of consistent training?26:25: Importance of being active Episode #77: Body recomposition Episode #93: My body recomposition journey this yearFree workshop linkFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The "afterburn effect," or excess post-exercise oxygen consumption, is the temporary increase in metabolism that occurs after exercise. What is the validity of this phenomenon, and how much does it actually affect metabolism? Shannon breaks it all down with research in this episode.0:00: Introduction1:00: Excess post-exercise oxygen consumption (EPOC)1:58: EPOC following HIIT vs. strength training on active, menstruating women 5:23: Recent meta-analysis of EPOC 5:53: Trained vs. non-trained individuals 7:14: Discerning what is just marketing 8:05: Takeaways from the research9:55: Muscle doesn’t necessarily burn more at rest 13:35: An Evlo overviewStudy oneStudy twoStudy threeStudy four Free workshop linkFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you feel bigger after embarking on a muscle-building routine, there are two primary reasons. Shannon discusses this and how to lose fat while gaining muscle. 0:00: Introduction2:00: What contributes to leanness?4:10: What happens in a caloric surplus 6:45: Muscle building without nutritional considerations9:15: Impact of being in a slight caloric deficit while prioritizing protein 10:55: The impact of temporary cell swelling 12:14: What about cardio? 13:15: Body recomposition Free workshop link Free Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Strength training has endless benefits: stronger muscles, better body composition, stronger bones, better mental health... but did you know it can also improve your skin? Tune in to learn how. 0:00: Introduction3:00: Anatomy of the skin 5:07: Why does our skin change?8:03: How overexercise plays a role in skin aging11:55: How cardio and strength training affect your skin differently 14:20: Genealogical reason why strength training might affect more aspects of skin health as compared to cardio Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramStudy referenced To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

It's no secret I'm not a big fan of fitness watches, but I think newer wearables show promise and can be helpful. In this episode, I break down what I recommend (and what I don't recommend), tracking and measuring with fitness wearables. 0:00: Introduction3:24: Where fitness watches get it wrong 8:40: How to judge effectiveness of a workout 10:50: Other factors that contribute to results 12:45: Difficulty in tracking muscle strain 14:27: Lack of adjustment to current needs15:55: The balance between activity and rest 19:14: Heart rate variability 22:35: Sleep24:30: Fertility 25:30: Activity 26:10: What not to track 28:40: Should you get a wearable? 31:58: SummaryFree Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Soreness may not be related to muscle damage or an effective workout. It may be related to an entirely different tissue and explain why soreness is not a reliable indicator of an effective workout. 0:00: Introduction1:01: Factors for muscle growth 1:22: Delayed onset muscle soreness (DOMS)3:15: Unaccustomed movement and soreness4:00: What is happening on a mechanical/cellular level to cause DOMS?8:25: What it might mean if you’re not always sore9:18: Why constant soreness is not the goal11:22: What you can do if you experience DOMS13:30: A note about fascia 15:15: SummaryStudy referenced Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Genetics are a reality that we all work with. But how much of your response to exercise is genetically predisposed? And how much do exercise and lifestyle influence your results? Shannon discusses how to train given your genetic predisposition. 0:00: Introduction2:25: Figuring out what you value 5:23: Genetic predisposition for muscle fiber composition 10:00: How to assess which fiber type you might have more of16:00: If you don’t use it, you’ll lose it 17:15: Mechanical load to the muscles21:24: Shifting from type I to type II muscle fibers24:20: How can training shift you fiber type composition from type I to type II fibers?25:55: How to train based on your fiber composition29:10: How hormones affect fiber composition 36:19: How to train based on these hormones Studies referenced:https://pubmed.ncbi.nlm.nih.gov/18271028/ https://pubmed.ncbi.nlm.nih.gov/22645169/#:~:text=It%20has%20been%20suggested%20that,by%20both%20genotype%20and%20environment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473039/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783862/ https://pubmed.ncbi.nlm.nih.gov/11479145/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783862/#CR9Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Julie Fratantoni educates us about how to keep our brains healthy as we age. We talk about neurochemicals that affect our brains, how to improve working memory, and how to keep your brain young as you age. 0:00: Introduction2:35: The different chemicals released with exercise7:55: Effects of these different neurotransmitters8:40: Over-exercise and cognitive health 12:44: Brain fog and working memory 21:12: Why does neurodegeneration happen26:00: 10 tips for brain health33:00: “Health optimization”Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Can you cycle sync while still building muscle? The answer is YES, but not in the way social media is recommending. In this episode, Shannon talks about why to consider cycle syncing, how hormones fluctuate throughout your body and how that affects recovery, social media myths, and how to cycle sync whether or not you are on hormonal birth control. 0:00: Introduction1:08: Why should we cycle sync? 3:55: Importance of building lean mass5:18: The five basics 10:55: How can we cycle sync while still building muscle? 11:40: Psychological implications with your cycle13:33: Tracking your OWN symptoms 15:23: Tips for menstruating women who are not on hormonal birth control 19:11: Where social media is off when it comes to cycle syncing 22:40: How to train (not on hormonal birth control)34:12: How to train (with a hormonal IUD)33:45: How to train (with hormonal IUD)36:00: Summary Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it important for overall health? Shannon breaks down the connection between metabolic flexibility and mitochondrial health and gives exercise recommendations for improving metabolic flexibility. 0:00: Introduction 1:00: Upward spiral2:32: What is metabolic flexibility?3:20: How to know if you’re metabolically flexible/inflexible6:00: How to train to be more metabolically flexible 9:50: Types of fuel sources15:27: How muscle mass affects metabolic flexibility 22:10: Gentle consistency + muscle building25:30: Strength training for metabolic health 28:11: Zone 2 cardio32:00: HIIT and SIT37:00: SummaryFree Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Evlo instructor, Dr. Payton, discusses her recent diagnosis with Hashimoto's, which is one of the most common autoimmune disorders in women. She talks about what she's doing to improve hormone balance and how she has improved her thyroid and hormone levels within a few months. 0:00: Introduction 2:22: What started the process to Payton getting diagnosed4:43: Cycle tracking 7:30: Diving deeper into Payton's symptoms with testing 11:15: Hashimoto's and hypothyroidism 16:50: How Payton is addressing her diagnosis  21:15: Mood changes 22:55: Takeaways Sign up for Burnout BootcampFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The "interference effect," otherwise known as the concurrent training effect, is controversial in the academic literature. Shannon discusses the AMPK pathway that is hypothesized to interfere with strength/muscle gains.0:00: Introduction 3:30: Interference effect5:08: AMPK pathway 10:35: Chronic effects of too much cardio 14:20: Keep your HIIT sessions short 16:55: Periodize your HIIT18:20: Complete HIIT at the end of your week 19:20: Focus on strength training first 21:30: When should you add HIIT back in?Study referenced Sign up for Burnout BootcampFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We think about working HARDER to see better results. But what if managing fatigue better could have a bigger payoff than just doing MORE? In this episode, I teach you why managing fatigue can improve results and give tangible takeaways to start managing fatigue in your workouts right away.0:00: Introduction 1:41: Stimulus-to-fatigue ratio5:14: Important elements of managing fatigue5:54: Reset weeks7:38: Emotional stress10:55: Sleep 12:38: Genetics14:00: How do you know if your programming is too much?16:02: Working muscles to failure 18:15: Giving your body appropriate time to recover19:15: Prioritize strength training, lace in cardio 20:00: Recovery days 20:25: Exercise selection 24:14: Utilize your nervous system to help you manage fatigue25:55: Burnout Bootcamp Sign up for Burnout BootcampFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Chronic inflammation is common in the fitness industry and can affect fitness results. Dr. Shannon discusses what inflammation is, how your body is affected by inflammation in your workouts, how to assess your chronic inflammation, and steps to take to resolve it. 0:00: Introduction 3:36: what is inflammation? 5:38: how does inflammation work during and after a workout?15:24: importance of recovery for muscle growth 16:51: Symptoms of chronic muscle inflammation 20:10: recommendations for getting out of chronic inflammation23:07: Body recomposition without the burnout Sign up for Burnout BootcampFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If your body is feeling broken down from a lot of intense exercise but you're afraid that doing less will cause weight gain, this episode is for you.0:00: Introduction 0:50: Shannon’s experience with overexercise 7:15: Energy expenditure 11:15: Fitness watches12:30: Why trackers are not an accurate representation of energy expended 17:30: Example of this energy expenditure 20:35: Bottom line22:30: Burnout BootcampStudy referenced Subscribe for Burnout Bootcamp detailsFree Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Better software makes for better functioning hardware. In this episode, we're discussing how to improve your body's software (inputs via your visual system) to improve the hardware (your muscular system).Improving our visual and vestibular system can make it easier for us to see results from our workouts and will allow us more freedom of movement along the way.4:00  Nervous system input 8:10 The cause of muscle tightness10:33  Visual and vestibular input14:05  Proprioceptive system 18:42  How these systems affect exercise 21:00  How to improve your vestibular system8 free Evlo classesEvlo Fitness - 14-day free trialFollow Dr. Shannon on IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Do women HAVE to lift heavy to see muscle growth and stay strong as we age? The answer in Shannon's perspective: no. Current literature suggests that you can use a wide variety of loading ranges, and still see muscle growth and results. Shannon explores why this is being recommended and challenges the idea that you have to lift heavy to improve body composition, improve muscle mass, and stay healthy as you age.0:00: Introduction 2:07: Do you have to lift heavy to see results?4:24: Should perimenopausal women do hypertrophy or strength training? 7:55: Hypertrophy and strength gains cannot be fully separated9:05: Muscle fiber recruitment10:00: Mechanical load to the muscles11:54: Heavy lifting and joint health considerations 14:12: Changes that occur during peri- and postmenopause19:40: Lifting heavy weights is not required for a strong muscle stimulus  25:22: SummaryStudy referenced  Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Reproductive health is a sign of overall health. Lifestyle, environmental, and dietary changes can improve endocrine health, fertility and have long-term health benefits. Dr. Audrey Gaskins talks about lifestyle, dietary, and exercise modifications to improve reproductive health.0:00: Introduction3:30: Dr. Gaskins’s research focus4:58: Fertility endpoints and time windows 6:12: “Lowest hanging fruit” for improving fertility 10:00: Environmental factors that can affect fertility 16:09: Symptoms of endocrine disruption 20:15: Exercise recommendations for women who are trying to conceive 23:38: Does exercise affect male fertility?24:35: The benefit of weight training for female fertility 25:25: The 3 pillars for overall and reproductive health Doveras - Use EVLO30 for 30% off (not a paid endorsement) Doveras is a pre-pregnancy health company that helps couples improve their fertility and get pregnant with personalized lifestyle change programs — backed by findings from 100,000 studies.Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Are you someone who uses exercise as "therapy"? Exercise can improve stress resilience, but it can also add to your stress. Chronic stress can contribute to body composition changes, metabolic disease, and more. In this episode, Shannon discusses how chronic stress affects your hormones, how to know if you are chronically stressed, and how to identify if your workouts are adding or subtracting to your stress levels. 0:00: Introduction 1:12: How does stress affect your hormones and nervous system?6:15: The relationship between cortisol and insulin7:48: Shannon’s personal experience with stress and body composition 14:20: How do you know if you’re in chronic stress mode?15:14: How can we use exercise to make us more stress resilient? 21:11: Endorphins 23:22: Will you gain weight if you back off of your exercise intensity?24:46: Shannon’s thoughts on why exercise should not be used as therapy27:17: Summary and key takeaways Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Semaglutide is a drug that you may have heard of under the brand names Ozempic or Wegovy. This drug is used to treat diabetes but is also used for weight loss. In today's episode, endocrinologist Dr. Arti Thangudu breaks down who this drug is indicated for, who it is NOT indicated for,  the side effects, and more. 0:00: Introduction 2:24: What is Semaglutide and how does it work?5:15: How do these medications impact weight and appetite?7:14: Are there any effects on mental health?8:17: Who is this indicated for?13:05: How is social media affecting the supply of this medication?15:35: Who shouldn’t be taking this medication? And who should or should not prescribe it? 19:10: The effects on lean muscle mass 21:10: Mistakes in prescribing these medications24:20: Should you be on these medications long term?  Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The somatic nervous system is responsible for sending your brain information via your five senses. You can use tools such as mobility and touch to stimulate your somatic nervous system, improving your brain's "map" to your muscles and therefore improving activation in your workouts.0:00: Introduction 3:38: What is the somatic nervous system?6:53: Inputs and outputs 9:45: Stimulating mechanoreceptors to improve your results14:30: Tools for improving the motor map of the body 21:13: Jammed joints lead to weak muscles 25:25: Using physical touch to improve muscle activation 26:44: Summary Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We train our muscles and our cardiovascular system. We can also train the network that we don't see: our nervous system. In this episode, Shannon focused on the autonomic nervous system. She talks about sympathetic and parasympathetic activation and how each influences your fitness results. She provides tangible tools and takeaways to start training your nervous system more effectively.0:00: Intro3:16 Breaking down the different parts of the nervous system6:27 How your nervous system heals your body post-exercise11:27 How does the act of exercising affect your autonomic nervous system? 13:05 How to know whether your workout activated your parasympathetic nervous system or your sympathetic nervous system15:00 How the nervous system is activated with strength training 17:25 Is stimulating your sympathetic nervous system necessary to see results? 22:00 How to know if you’re in a chronic state of sympathetic nervous activation 22:45 What to do if you identify you’re in a chronic sympathetic state25:20 How to assess if you aren’t recovering 28:37 How to train you autonomic nervous system29:31 How to train your nervous system in your warm-ups34:35 How to train your nervous system in your cool-downs38:57 Summary  Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If getting leaner is your goal, nutrition should be your main focus. In this episode, I talk to Registered Dietitian Hope Fitzgerald Brandt. We talk about her own journey with weight loss, what to change if you have a lot of weight to lose, and what to tweak if you have the last 10 lbs or so to lose. 0:00: Introduction 3:58: How Hope approaches weight loss and aesthetic goals5:35: Hope’s personal journey with weight loss9:30: Going beyond “eating clean” 11:50: What does it mean to be in a slight caloric deficit?18:10: Protein recommendations21:22: What to do if you don’t want to track macronutrients 25:55: Myth busting: “Starvation mode”33:14: A conversation around hormones 35:45: Overview of how to change your nutritional approach 38:25: How to work with HopeFree Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

"Eat less, move more," if weight loss is your goal. Right? Not necessarily. In this episode, Shannon breaks down how exercise affects leanness.0:00: Introduction 1:43: Low Energy Availability (LEA)7:22: Systematic Review of exercise alone for weight loss9:20: Fitness trackers and weight loss14:42: How exercise CAN affect weight loss17:15: How does exercise use fat as fuel?23:00: Should you increase your step count to accelerate weight loss?24:15: How much exercise should you be doing if leanness is your goal?28:27: Should you track your cardio, strength training, or calories burned? First systematic review referencedStudy about fitness trackers Study about weight loss and steps Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Pilates is very popular right now. But is it "enough" for the modern woman?0:00: Introduction 3:20: Why is Pilates so popular right now? Moving from high to low intensity 7:42: Pilates marketing 9:40: Pilates background11:10: Pros of Pilates 15:37: Cons of Pilates 22:36: Complex moves and how they affect hypertrophy27:33: Myth busting: “Pilates will make you long and lean”30:35: Myth busting: “Pilates will tone your body”32:15: Myth busting: “Pilates is hard/burns so it must be effective”36:57: So is Pilates enough?39:51: Shannon’s bias and informed opinion 42:00: How do we incorporate Pilates into Evlo?Free Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What is "mom butt," and how can you address it? Does core stability work actually "shrink" your waist? Are crunches safe for postpartum women? Dr. Amelia Ponchur, pelvic floor and women's health physical therapist, discusses all these topics and more.0:00: Introduction 3:30: What is “mom butt”? 10:04: What is the best way to hold a baby?11:33: How do your feet affect your pelvic floor?19:07: How should you work your glutes if you think you have mom butt?23:35: Core stability: Can it “make your waist smaller?”30:05: How to use your breath to your advantage33:08: Does everyone need core stability?35:25: Are crunches cancelled?39:10: Are crunches contraindicated if you have prolapse?43:45: Breathe Better with Amelia  Dr. Amelia's course Dr. Amelia on IGFree Evlo WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

"Listen to your body" has become a cliche in the wellness world. What does it even mean, and how can you do it? Shannon and Payton break down what listening to your body means from a neurology standpoint, how it can improve your body image AND your results, and they break down a step-by-step process for being a better listener of your own body.0:00: Introduction 1:14: What “listening to your body” means from a nervous system standpoint5:45: The power of listening to your outputs9:20: Age is not a diagnosis 11:10: Why do people struggle with this concept?16:12: Using exercise to buffer emotions19:22: Societal standards and implications21:10: How listening to your body could be taken in the wrong way 28:16: How gentle consistency comes into play 30:55: How to know if you need rest 36:46: How to listen to your body: Step 1- Set guidelines for yourself 39:35: How to listen to your body: Step 2- Assess your body before you work out 43:25: How to listen to your body: Step 3- Assess yourself during the workout 47:10: How to listen to your body: Step 4- Assessing how your workout routine is affecting you as a wholeWorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We don't do a lot of stretching. I know that's a big shift for many, and in this episode, I want to explain why.0:00: Introduction 5:20: Tightness is a symptom, not a cause 7:48: “Security system” of the body 14:05: Why might tightness happen?15:35: Reasons for chronic tightness18:18: Should we be stretching to solve tightness?19:29: Are there benefits to stretching?20:22: What does stretching do to the tissues of your body?23:55: So what CAN improve mobility?28:10: Importance of addressing why your tissues are getting tight in the first place31:10: But shouldn’t we stretch after working out?33:52: What about gentle stretching? WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Shannon breaks down what "toning" really means, how to body recomposition, the five basics for results, and how much volume to add for muscle growth.0:00: Introduction 5:30: “Toning” and “tightening” (Episode 70)8:35: High rep, low load workouts 12:10: What is good for fat loss?16:38: Sustainable body recomposition (Episode 77)18:52: Nutrition + body recomposition27:27: Training + body recomposition34:23: Recovery + body recomposition39:37: Volume needed for muscle growth (Episode 98)46:32: Do you need to do 10 sets per week per muscle group for muscle growth?Meta analysis referenced WorkshopFree Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramFollow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Shannon summarizes the highlights from three past episodes about cardio. She talks about why cardio isn't the best tool for fat loss, how to incorporate HIIT, and the differences between light intensity and moderate intensity steady state cardio. 0:00: Introduction 2:10: Cardio should not be a tool to expedite fat loss (Episode 95)4:03: Moderate-intensity cardio and group classes 6:12: Why tracking calories burned might work against you12:10: The downward spiral 14:17: How much HIIT is the right amount? (Episode 12)20:22: Short, intense exercise vs. longer, gentle exercise22:22: How to structure your own routine24:48: Do you HAVE to do HIIT to receive benefits from your routine?29:04: What is steady-state cardio? (Episode 13)30:58: LISS vs. MISS33:28: When should you adjust your routine?35:24: How to incorporate HIIT and steady-state cardio Workshop Free Evlo 101 class14 day free trial Follow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram Follow Fit Body, Happy Joints on TiktokTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In celebration of the 100th podcast episode, Shannon is summarizing some of the "best of" episodes on various topics! First up: how to improve workout efficiency and feel better. Shannon summarizes 6 episodes: #7, #9, #48, #51, #74, and #97. 0:00: Introduction 3:28: How to know if your workouts are productive or just hard (Episode 7)8:13: Specifics of productive vs. hard workouts9:15: How to cut your workout time in half (Episode 9)11:01: Recommendations for better results in shorter workouts 18:13: How to have a stronger body with less back pain (Episode 48)19:26: Pain is a symptom 24:00: Exercise selection and programming 26:07: Overuse 26:36: Physical trauma 27:04: Nutritional deficiencies 28:28: When to mix it up vs. keep it the same (Episode 51)29:00: Why soreness is not a reliable indicator of effectiveness of your workout 31:16: Is it ever beneficial to mix up your routine?34:11: Exercising in heat (Episode 74)36:10: Why cold is not ideal for strength training 37:50: Strength training in warmer rooms 40:33: Minimum amount of exercise for results (Episode 97)43:00: What to do when it comes to gaining muscle Free Evlo 101 class14 day free trial Follow Dr. Shannon on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you want better glute gains, listen to this episode! Shannon discusses the most common mistakes and her suggestions on what to do instead. 0:00: Introduction 0:58: Overuse3:42: “Booty banded” exercises 5:23: Not getting close enough to muscle failure 6:21: Lack of glute engagement 10:18: SummaryStep-up demo Free Evlo 101 class14 day free trialFollow Dr. Shannon on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

How many sets/week is best for muscle growth? Shannon aggregates the research and her experience to give you guidelines for the best, most sustainable results. 0:00: Introduction 3:35: Recommended volume for muscle growth 9:08: What does this information mean for us practically?14:11: “Optimal” vs. practical/sustainable17:35: Variability in programming 20:34: Recommendations for adjusting volume dosage 25:53: ConclusionMeta analysis referenced 14 day Evlo trialFollow Dr. Shannon on IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What do you do when life happens, and you just can't commit much time to exercise? In this episode, I discuss the minimum amount of exercise I recommend to either maintain or progress.0:00: Introduction 3:13: Does exercise affect fat loss?4:38: Dosage for muscle gain for newbies and trained individuals 9:28: Example of mini class schedule you could take for a week 11:00: What about cardio?13:25: SummaryClasses referenced:Full Body 1Full body 2Core mini Follow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If improving body composition (and sustaining it) is your goal, overworking is not the answer. In this episode, I provide the first half of a workshop that I led on the Evlo membership. I debunk myths, filter the noise, reference recent research, and guide you on what to avoid and what to focus on for better results without depleting yourself.0:00: Introduction 2:58: Workshop introduction 10:38: Common fitness mistakes11:28: Common fitness mistakes: moderate-intensity category19:33: Common fitness mistakes: low-intensity category25:54: How fitness actually works 28:35: Top concerns when suggest focusing on muscle building Follow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

There is a common mistake people make in the new year: they cut calories too low and add too much cardio. I speak on the science behind how this affects your metabolism and why it often leaves you in a worse place than when you started. I give my suggestion on what to focus on instead. 0:00: Introduction 00:43: The common New Year mistake2:10: Why under eating and overdoing cardio backfires8:50: What to do insteadFree workshop - 1/2/2023 Follow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, I talk about how I changed my body composition this year through a muscle-forward approach and gentle consistency.0:00: Introduction 3:06: Misconceptions about a muscle-forward approach 7:10: Things to consider before hearing Dr. Shannon’s results 8:23: Dr. Shannon’s results of 202311:10: Setting the foundation for these results 16:42: What Dr. Shannon learned this year21:00: Nutrition23:25: Workouts 24: 53: Goals moving forwardFree workshop - 1/2/2023 Follow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Arti Thangudu is an Endocrinologist and triple board-certified MD. In this episode, Dr. Thangudu debunks myths around "hormone balance," specifically thyroid hormone. We discuss weight loss and cortisol, CGMs, "balancing" blood glucose, and more. 00: Introduction2:22: Myths about "hormone balance"7:45: Exercise and hormone health12:03: Overexercise and chronic stress19:17: Continuous glucose monitors and the general public24:50 Food and blood sugar8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Cycle syncing is very popular right now. On the one hand, we love that it encourages you to step away from the constant torturous workouts and vary your intensity based on how you're feeling. There is not a lot of research on the effectiveness of cycle syncing, but Dr. Shannon and Dr. Payton share their thoughts, and how to use cycle syncing to keep your body balanced. 0:00: Introduction 1:56: What is cycle synching?4:00: Why we like this trend 6:42: Is it cycle synching that’s balancing your hormones?8:23: Muscle effects on hormones10:24: Misconceptions about gaining muscle12:30: Can you gain muscle while following typical cycle synching model?15:02: Using trackers for cycle synching 19:10: Using Evlo while cycle synching 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

This episode is not for beginners - but for the modern woman who is training but struggling to see results. We review the "5 basics," and I give more advanced tips on how to make your workouts higher payoff without depleting you. 0:00: Introduction 8:33: Reviewing the 5 basics12:16: Tips for programming 14:38: Tips for exercise selection19:56: Tips for progressive overload 30:53: How many sets do you need for muscle growth?35:14: Tips for nutrition36:35: Tips for recovery 39:56: SummaryBe in the loop about our upcoming workshopBlog - Calculate 1 rep max8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialStudy about heavy vs. lighter liftingMeta-analysis about sets/weekTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Burning off holiday food is ineffective and can taint your relationship with food and exercise. In this episode, I speak about how to re-wire your brain around food and exercise this time of year. I also talk about how your workouts can benefit from enjoying larger meals this time of year. 0:00: Introduction2:20: Neuroplasticity8:08: Why burning off what you eat is not an effective strategy10:49: Recommendation for your workout the day after Thanksgiving8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Did you know that many "weight loss" plans intentionally drop your calories too low, so you often gain the weight back and have to return to their program? Registered Dietitian Miranda Galati speaks to this problem and how to build a better relationship with food. We discuss a balanced plate, emotional vs. physical hunger, and more. 0:00: Introduction 3:13: Miranda’s personal relationship with food and exercise 9:34: Potential long-term consequences of not addressing gut issues 11:39: Miranda’s current philosophies on nutrition 15:07: Differences between emotional and physical hunger 21:15: The balanced plate 24:16: The impact of stress 28:21: Miranda’s experience with Evlo31:31: “Tune out the noise and turn inward”34:17: How to work with Miranda Free guide from Miranda: How to find balance with foodMiranda on TiktokMiranda on IG8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We tend to fall into two patterns over the holidays:1. You add extra cardio to "burn off" food that you enjoyed over holiday parties or 2. You get so overwhelmed that you throw in the towel completely. In this episode, I explain how longer, moderate-intensity workouts are not the answer this time of year and how to set an effective routine that will not burn you out. 0:00: Introduction 2:54: Typical holiday exercise patterns vs. a new approach5:50: The stress bucket 11:00: Dr. Shannon's personal example 17:31: How to build an effective program without burning out 20:22: Moderate intensity fitness classes 24:20: How to adapt your schedule around the holidays 26:50: Incorporate more time for relaxation 27:46: How to assess if your routine is overflowing your stress bucket 34:35: Summary8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialBEST OF WEEK SIGNUP (sign up before 11/13/22)To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Using exercise to increase your caloric burn is actually not as effective as we've been taught to believe. I explain why this is and how to use exercise in a way that will be more impactful and sustainable. 0:00: Introduction 2:35 Using exercise to build muscle vs. to “get lean”5:42: Why burning calories is not a very important metric 11:11: Exercise selection when working out to burn more calories12:59: “Hard exercises”/compound movements 16:30: Listening to your body 19:17: What to focus on instead8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialMetabolism as you age studyTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

It's common to feel tight, tense, and even painful in your upper trap/neck region. The instinct is to push shoulders down and back, stretch, get massages, and avoid working the upper trap muscle. Dr. Payton and Dr. Shannon discuss how these things could worsen the problem and what to try instead. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

There are many common mistakes with abdominal training—training your abs every day, doing super high rep training, or assuming that your abs get enough stimulation with your upper and lower body exercises. In this episode, I discuss all those myths and how to train your abs for hypertrophy (muscle growth). 0:00: Introduction 1:12: Core Stability Program3:18: Muscle hypertrophy 6:52: Myth: “Everything is core work”12:27: Myth: “You should work the abdominals for 5-10 minutes straight”15:47: Myth “You should work your abdominals every day”17:21: Summary8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You don't have to lift super heavy to grow muscles. Studies show that you can gain muscle by using either light resistance OR heavy resistance, as long as the lift is taken close to failure. However, there seems to be a minimum amount of resistance you need to use to grow muscles, and if you use any lighter, it doesn't seem to have much effect. Dr. Payton and Dr. Shannon walk you through the process of calculating your one rep max, so you can work backward to figure out the minimum amount of resistance to use in each lift. One rep max calculator 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you've exercised, you are familiar with the love/hate relationship you have with the "muscle burn." But what is this actually doing? Is it burning fat? Is it "toning" an area? Is it building muscle? Why is it happening? All these things are discussed in this episode. 0:00: Introduction 2:00: The “3 M’s” to muscle growth 3:23: 1st M: Mechanical load (How heavy should I be lifting?)11:15: 2nd M: Muscle damage or EIMD14:47: 3rd M: Metabolic stress or “the burn”19:23: Barre and Pilates 22:55: Heavy lifting does not necessarily equate to high mechanical load to the muscle24:55: Summary 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Payton and Dr. Shannon discuss:Why you get soreWhy soreness is not a reliable indicator of your workout's effectivenessWhat to do when you ARE soreWhat to do when you're constantly soreTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What does it mean to be metabolically flexible, and how can we improve our metabolic flexibility? Cynthia Thurlow is a nurse practitioner, author of Intermittent Fasting Transformation, TedX speaker, and host of the Everyday Wellness Podcast. We talk about improving insulin sensitivity, how to fast around your cycle, how to fast if you're non-cycling, and more.0:00: Introduction 2:08: Signs/symptoms that you may be insulin resistance 6:27: Sugar burner vs. fat burner8:45: What we do in our 30s, 40s, and 60s affects our function in our 60s and beyond 10:45: First steps to take in improving your metabolic flexibility19:20: Fasting for individuals 22:21: Fasting for individuals >35 y/o24:10: Exercising in a fasted state28:40: Importance of building muscle mass 31:35: How to find Cynthia Thurlow8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Cardiovascular training is important. But you don’t have to do TONS of separated cardio for your heart health. In this episode, Shannon and Payton discuss how much cardio you actually need, different types of cardio activities, and how to incorporate HIIT training into a balanced routine! Episode about measuring recovery To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

How often do we hear someone in their 30’s, 40’s, and beyond tell someone in their 20’s:“What I would give to have my old metabolism back and eat whatever I want.”The belief that a declining metabolism is an inevitable part of adulthood causes people to feel helpless and that they can’t do anything about it. But emerging evidence shows that a decrease in metabolism isn’t an inevitable part of adulthood, at least in early adulthood from ages 20-60ish. Shannon discusses this study and how to keep your metabolism high as you age. 0:00: Introduction2:02: Description of research study 5:13: Reasons why your body composition may change as you age 7:30: Insulin sensitivity/resistance 9:41: Constrained Total Energy Expenditure14:12: What CAN exercise do for your metabolism?19:50: The downward spiral 20:49: The upward spiral 24:12: Does your metabolism change during menopause?25:12: What is happening after the age of 60?8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Ankle and wrist weights have become increasingly popular, but what are they REALLY doing for your body? Dr. Payton and Dr. Shannon discuss their opinions on when to use ankle/wrist weights and when not to use them. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

When your workouts are higher quality, you will feel better, have to workout for less time, and see better results. In this episode, Dr. Shannon discusses the physics principles that make certain exercises high payoff and low physical cost. 0:00: Introduction6:40: Opposite position loading13:25: How to feel this principle in your workouts 15:06: Resistance curves of exercises 19:06: Early-phase loading 21:09: Late-phase load example24:07: Benefit of focusing on one muscle group at a time 31:08: Applications once you choose an exercise that fits all 3 principles 32:52: Summary 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Elbow pain is common in bicep work or for other arm exercises. In this episode, Dr. Payton and Dr. Shannon explain some anatomy of the bicep and give great tips for avoiding cranky elbows while working the biceps or other arm muscles. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Are you confused about what you "can" or "should" do to train your trunk and pelvic muscles before, during, and after pregnancy? What should you do to prepare your body BEFORE you get pregnant? Can you eliminate the "mom pooch?" These are all questions addressed by pelvic and women's health physical therapist Dr. Amelia May. 0:00: Episode and Dr. Amelia May, PT, DPT introduction1:47: Preparing for pregnancy 3:34: How to train your core in your 1st and 2nd trimesters 7:18: Evlo-specific Burn class in your 1st and 2nd trimesters8:40: Diastasis recti: what is it and can you prevent it?11:40: Postpartum training 15:09: “Mom pooch”19:50: How to work with Dr. Amelia! Work with AmeliaFollow Amelia on Instagram 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Dr. Payton and Dr. Shannon discuss why you shouldn't be afraid of your knees passing your toes. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The world of pelvic health is quickly changing, and important for anyone to understand. Dr. Amelia May, PT, DPT is a pelvic health physical therapist who breaks down exactly how to train your pelvic floor and deep core muscles. She breaks down myths and misunderstandings about the "core." 1:28: Dr. Amelia May, PT, DPT introduction and background 3:04: What is the deep core? And what is its function?6:40: How to train the pelvic floor and diaphragm 10:00: Diaphragmatic breathing 12:25: Should you kegel during functional activities and exercises?13:30: Should you purse lip breathe during all exercises?15:00: Should your core be “turned on” all the time?17:52: Contracting your transverse abdominis20:58: Signs and symptoms of potential pelvic floor issues 27:45: Hyporepressives 31:38: When should you go see a pelvic floor PT?Work with AmeliaFollow Amelia on Instagram 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

There is a fad going around social media about crunches being "bad" or "ineffective." Payton and Shannon break down the question of if you should stop doing them in this week's One Question Monday. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What is the difference between maintaining your muscle mass and building it? We teach you how to know whether you should be in maintenance or build mode, how to adjust your training, and how to track muscle gain, maintenance, or loss. 1:44: What is maintenance mode?3:30: Importance of focusing on muscle building as early as possible4:17: Example of how age-related loss in muscle mass can occur 10:34: Why we shouldn’t fear “getting bulky/bigger”12:50: How to know if you’re ready for maintenance 13:43: Genetics14:44: Age 16:09: Seasons of life 17:06: Aesthetics 18:07: Difference between build mode and maintenance mode 20:08: Difference in training between these two modes 21:24: RPE scale25:00: Training in build mode for some muscles, but maintenance mode for others28:40: Changes in training if you want to build muscle while losing fat 31:30: How do you measure whether you are losing or gaining muscle?34:23: Suggestions for how to make small tweaks8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today, physical therapists Dr. Payton and Dr. Shannon will discuss why they don't do many overhead presses in their classes. If overhead presses are working for you - carry on! They are not dangerous or bad. We are discussing our reasoning for choosing different exercises to target the deltoids. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Body recomposition is a three-pronged approach that involves a balance between nutrition, training, and recovery. Body composition isn't everyone's goal, and that's completely ok! Skip this episode if it's not your goal. 00:30: Episode disclaimer2:45: Muscle hypertrophy without over stressing system4:05: Shannon’s experience with overexercise 6:35: What is body recomposition?9:28: How nutrition plays a role 17:47: How training plays a role20:55: What does it take to build muscle?31:30: How do you measure muscle growth/fat loss?34:18: Shannon’s personal experience with body recomposition 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

OQM (One question Monday) is a new series where Shannon and/or Payton answer one of your questions in 15 minutes or less! Today, Shannon and Payton are discussing fears around getting bulky. Listen to learn why you may have that bulky appearance, why to not be afraid of gettin bulky, and how to maintain your muscle mass. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Research around women's training and hormones is still emerging. The fitness industry tends to confuse some of this research and encourages taking it easy during menstruation. Dr. Payton, PT, DPT speaks to how this may be misguided and that dialing it back during your period could be a missed opportunity. She talks about how it may be more appropriate to dial it back right before menstruation due to hormone levels. Learn how to work out before and during your period to optimize sustainable fitness results and stay consistent in your routine.1:22: Hormonal changes throughout your cycle 4:36: How you might feel when you workout while PMSing8:00: How the general person can adapt their training schedule around this cycle 12:14: Will I lose progress if I adapt my schedule each month?16:20: What if I don’t have significant PMS symptoms?18:34: Importance of maintaining a routine of movement 19:45: How to workout during your period 24:10: Summarized practical applications 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We all want efficient workouts. But we also want effective and safe workouts. In this episode, Shannon talks about how you can save time, and four common mistakes that seem like they are saving time but are actually not as effective as you would think. 1:25: The issue with prioritizing central fatigue over peripheral fatigue 7:02: Trying to work upper and lower body at the same time 10:00: Jumping between too many programs13:32: Measuring your workouts based on sweatiness 15:34: Combining balance with strength 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Working out in heated rooms can be beneficial, but exercising in rooms too hot or overheating your body decreases performance. Shannon speaks on the neuromuscular changes that occur with environmental temperature and general recommendations for working out in heat. 2:12: Bottom line up front- working out in hot vs. cold can affect the nervous system in different ways3:29: Why exercising in the cold is not ideal for strength training 4:35: The breaking effect 5:30: Difference in increasing central vs. local temperature 6:47: The effect of room temperature on performance 8:24: Central temperature increases can lead to decreased neural drive10:24: A tool to increase local temperature without increasing room temperature11:20: Don’t use heated workouts with the purpose of expediting weight loss14:30: Don’t use heated workouts to gain more flexibility 15:23: Don’t work out in heated rooms if you have a medical condition and/or have not been cleared by your doctor 15:39: Consider exercising in a warm room when doing light cardio 18:02: Consider exercising in a warm room to improve muscle activation 19:20: Consider exercising in a warm room if you work out in the morning 20:52: General recommendations if you want to start working out in a warmer room 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialReview referencedStudy referenced To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Shannon was interviewed on Figuring It Out with Hailey Miller, where she talked about her past with exercise, and gives tips for how to structure your workouts, and create a sustainable routine. Figuring It Out 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Meredith is a neurologist and sleep doctor out of Washington. We discuss sleep cycles, how sleep affects weight and fitness, sleep apnea, and how to improve sleep hygiene.2:04: What is a normal sleep cycle?4:22: Brainwave patterns during different stages 5:55: Which phase is most responsible for muscle recovery?7:10: Signs that may indicate you are not reaching the stage of restful sleep9:25: The relationship between weight and sleep 12:00: Working with a patient on sleep 13:25: Sleep apnea16:15: Jaw/airway development and the impact on sleep 19:18: Elements of nutrition that affect sleep20:36: Sleep hygiene 22:18: How light affects your sleep 23:33: Exercise recommendations when you’re not able to get quality sleep26:18: How to work with Dr. Meredith Work with Dr. Meredith Follow Dr. Meredith on IG Meditations X Evlo8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

"Training like an athlete" is a very common fitness mindset. But if general fitness is your goal, I don't recommend training for performance. I break it down in today's episode. 1:35: “Train like an athlete” comes from advertising3:10: Reason number 1: The goal of performance and the goal of general fitness are separate entities5:18: Prevalence of back pain in elite athletes7:30: Reason number 2: Skill training is different than training for health and/or body composition10:58: Reason number 3: Athletes have sport-specific needs; exercise selection is sport-specific13:16: Reason number 4: Completing an athlete’s program because you “want to look like them” may leave you disappointed 15:06: Reason number 5: Athletes have an off season 17:14: Understanding the risks that come with “training like an athlete” for general fitnessMeditations X Evlo8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

"Toning" and "tightening" are misleading terms to describe an exercise program. In this episode, we discuss why these terms are used in fitness marketing and what is actually happening to create a "toned aesthetic." 1:48: “But I just want to tone up” and the fitness marketing behind this desire3:54: what are “toning” workouts?5:00: Reasons why the workouts themselves are not contributing to significant fat loss5:15: Seeing fat loss when you first increase your activity level6:18: Should you be “mixing up” your routine?6:40: Muscle hypertrophy and progressive overload 8:19: Soreness does not equal effectiveness9:19: Viewing exercise as “fat burning” as opposed to “muscle building” can set you up for long-term issues 10:09: Fat loss happens systemically 10:58: Systemic fat loss occurs with changes in nutrition 12:25: Our bodies respond differently to diet and exercise13:50: What to look out for when choosing an exercise program 15:19: Separating marketing from reality Meditations X Evlo8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Doug Brignole is former Mr. Universe and the author of The Physics of Resistance Exercise. Today, we discuss the "lower abs" and myths around training the abdominals. We discuss spot-treating the abdominal area, exercise selection, training the lower abs, and more. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Payton and Dr. Shannon, two DPTs, discuss why they don't prioritize a ton of stretching. They educate about why we get tight and what may be more effective at improving tightness and mobility. They add that stretching may be a "band-aide" because tightness is a symptom of instability or another underlying issue. They also discuss their recommendations for dos and don'ts around stretching. 00:52: What is tightness?02:35: Difference between tightness and ROM restrictions04:15: Analyzing ROM: bilateral vs. unilateral06:45: What ROM deficits could indicate11:37: What will improve tightness14:40: Neuromuscular reeducation/“brain mapping”17:18: Strength training can improve mobility17:55: Does stretching improve motor mapping?19:43: Practical application 21:10: What stretching is doing from a neuromuscular standpoint26:02: Using stretching as a bandaid31:48: Why stretching might not be the first line of defense 35:58: Can stretching be dangerous?39:10: Stretches that are not recommended 43:33: General recommendations for stretching48:30: Improving flexibility as you age50:41: At what point in your workout should you stretch 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

How the nervous system affects your results: why exhausting workouts aren't more effectiveIn this episode, Shannon discusses the difference between systemic and specific fatigue, known as central and peripheral fatigue. She discusses why this theory highlights that workouts don't have to wear you out to have big payoffs. She leaves you with practical applications on knowing if your workouts are centrally or peripherally fatiguing. 1:40: Introduction of systemic fatigue (central fatigue) vs. specific fatigue (peripheral fatigue3:05: Increasing muscle definition without wearing yourself down5:30: How hypertrophy (gaining muscle) happens + motor unit recruitment 8:03: Different types of fatigue (central and peripheral fatigue)9:40: How central fatigue affects peripheral fatigue10:29: How peripheral and central fatigue affect results differently 13:15: The “interference effect” 13:53: Different types of workouts/exercises that can lead to high levels of central fatigue14:45: Peripheral fatigue for muscle hypertrophy15:45: Practical applications 17:08: Individual responses to exercise dosage/tolerance to fatigue18:18: How to know if your workout is more centrally fatiguing than peripherally fatiguing20:00: Is soreness a reliable indicator of effectiveness of your workout?Blog - how to increase muscle definition 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Katherine Andrew, Functional Registered Dietitian, dives into what the audience can take away from two of our recent podcasts with Dr. Ben Bikman and Dr. Stacy Sims. These two experts have conflicting opinions about fasting and carbs, and Katherine is giving us digestible action items to create nutrition around your fitness that works. We talk about her opinion on fasting, symptoms to look for that would imply fasting isn't working for you, fasting depending on training load, carb recommendations, and more. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Stacy Sims speaks on how to eat and train to optimize your body as a female. We talk about mistakes women make with nutrition around their fitness, her opinions on fasting, and more.  Dr. Sims is an exercise physiologist and nutrition scientist who aims to improve research around women's training and physiology. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

There are many mistakes and misconceptions when it comes to high-intensity training. This episode breaks down how to add high intensity (or not) in a way that will benefit your body instead of hurt your body. In this episode, Dr. Shannon has a discussion with Evlo teacher and Doctor of Physical Therapy, Payton Busker.1:50  What is high intensity? 4:34   Benefits of high intensity13:38  How often to integrate HIIT17:58  Can you get the benefits of high intensity without traditional high intensity workouts24:09   How the nervous system plays a role in exercise 27:30   Adding HIIT back to your routine after joint pain33:02  The process of switching up your routine Sign up for FOUNDATIONS by June 3rd 2022 - first two weeks free8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Metabolic scientist, Dr. Ben Bikman, talks about insulin sensitivity and metabolism in this week's episode. He breaks down why we should all improve our insulin sensitivity and his educated opinions on how to do it. He also breaks down some myths about metabolism and talks about burning calories. 4:40  What is considered optimal metabolic health? 5:30   What is Insulin? 11:30  Can healthy, fit people have insulin resistance issues? 20:18  How to improve insulin sensitivity and shrink fat cells26:05   Fasting and cortisol levels 27:48  How can exercise improve insulin sensitivity? 30:55  How does muscle adaptation factor into insulin sensitivity? 32:37  Calories In, Calories Out 36:50  Does cutting calories reduce your metabolism? 41:16  Eating before and after exercise  8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Is there a place for foam rolling? In this episode, I talk about how foam rolling/massage guns/etc. affects your body. I talk about how foam rolling can be a band-aide to a damaging routine and how to use foam rollers if you choose.1:35  Mechanoreceptor stimulation by foam rolling 3:37  What foam rolling won’t do 6:47  Should you be foam rolling?11:01  Better inputs create better outputs14:45  The Evlo joint stability program for recovery15:50  Is there a place for foam rolling in your routine?16:32  Shannon’s recommendation for how to foam roll8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Doug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about how your body adapts to cardio and how "eat less, move more" is oversimplified. 1:34  Evlo Member Story 9:00  Conversation with Doug8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Doug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about some of the antiquated beliefs in the fitness industry, namely that your exercise has to be "functional."3:48  What are the biggest fitness myths out there 7:29  Doug’s thoughts on functional exercise  8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Low-impact workouts aren't always less joint stress. Exercise selection, variety, and dosage are more important than just doing workouts with no jumping.  In this episode, we'll talk about how to make your low-impact workouts effective AND less strain on your joints. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trial2:28  Dosage and repetition of low impact movement 5:40   Are fitness classes more joint-friendly?7:24  The importance of exercise selection 11:00  Low impact and late phase loaded exercises 19:50  Making low impact workouts more effective To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Payton Busker PT, DPT, is talking all about reformer Pilates and how it affects your body. We talk extensively about core, posture, and how genetics play a large role in your body's adaptation to exercise. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trial6:27  What happens to your body during a reformer pilates class? 9:06  The difference between reformer pilates and Evlo14:12  The difference between a workout being hard and a workout being effective 21:07  The Pilates Instructor Body Type 25:12  Pilates for core work 32:13  Working your core every day To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Let's be honest; millennial women are BUSY. We want to spend our energy in ways that will work for us, not against us. In this episode, Shannon discusses some common mistakes that millennial women make in their workouts and how to direct their energy more effectively.1:30 The best ways to use your energy 3:59 Ditching your fitness watch4:42 The myth around calorie burn9:38 Overdoing spinning classes13:57  The importance of resistance training16:48 The problem with running marathons 18:36  Doing the same movements or only working the same muscles 20:19  Having no structure to your workouts 25:02  Not listening to your body 26:50  Thinking that joint pain is normal  8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialArticle referencedBlog post referenced To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

I've been a hypocrite. I haven't practiced what I preach in taking enough recovery. In this episode, I recount my personal experiences on why I decided to take a reset week, what I'm learning, and how to identify a need for one in the future. 0:30  What is a reset week? 3:45  How burnout can benefit you5:17  What lead  to a reset week To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

I preach the importance of rest and recommend everyone take a "reset week" every 8-12 weeks (check out episode #30 to learn why a reset week is beneficial). But this week, it's my turn. I will be taking a step back from work and workouts to allow my brain and body to rest. I will be back next week with new content, more inspired and excited than ever! I'll also share what I'm doing on my reset week on my IG. Follow along @dr.shannon.dpt. See you all next week!To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Oxidative stress can cause problems in our bodies: it accelerates aging, contributes to fatigue and muscle wasting, and is linked to other chronic diseases. But what is oxidative stress, and how can we manage it? Shannon answers those two questions in this podcast.3:06  How breath work and post-workout meditation/relaxation can benefit your workout4:13  What is oxidative stress? 8:23  Symptoms of oxidative stress10:47 The two ways to manage oxidative stress 16:22  Meditating after your workout17:16  Why we do breath work and relaxation in every Evlo classStudy #1 referenced Study #2 referenced 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Biomechanics, progressive overload, and programming are all crucial for results and feeling good throughout the process. But there's a huge piece that goes overlooked: it's our thoughts. Have you ever heard of the term "neurons that fire together, wire together?" This podcast explains how this theory can be applied to your workouts to get to the next level, improve body image, and feel better doing it.2:17  Why exercise selections matter 3:44  Systemic fatigue vs specific fatigue 6:18   How your thoughts can affect your workout 11:33  The power of visualization during your workouts 14:55  How to implement these tools into your workouts18:54  Passing through Neutral Dr. Payton's blog postStudy #1Study #28 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Have you noticed some initial weight gain when you first start a program? Shannon discusses that beginner weight gain is commonly swelling, not necessarily fat gain, and probably not something to worry about. This podcast is NOT a weight loss podcast, nor is Evlo a weight loss program. But it is important to understand how our body may respond to exercise. Shannon talks about what could be happening if you are experiencing weight gain, especially when you first start a new routine. 4:19  Why weight gain is normal in the beginning 5:40  Gaining muscle vs gaining fat8:20  Increase in body composition 9:24  Cell swelling9:56  Exercise-induced muscle damage (EIMD)13:54  When to be concerned about swelling 16:14  Exercise dosage for proper recovery8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialStudy referenced on swellingTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Should you always keep your body guessing? The answer is yes and no - it depends on your goal. There is a time and place for mixing it up, and there's also a time and place for keeping it the same. Listen to this week's episode to learn more.0:45  Why mixing it up doesn’t solve a plateau 2:01  Muscle Confusion Myth 2:30  What stimulates muscle change 3:56  Neural Adaptation5:58  How to progressively overload your muscles11:16  When it’s beneficial to move your body in different waysReset week podcast8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today we are breaking down some common misleading fitness verbiage. Can you actually change the shape of your muscles or create longer muscles? Shannon breaks down what's actually happening in your body and what to expect from certain workouts. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Improving fitness can be overwhelming. With an abundance of information, where do you start? Your body operates as a system, and one process cannot be separated from another. If optimal fitness is your goal, understanding how some key systems and hormones work is key. We lean far too heavily on our workouts to drive results, and we don't put enough time into optimizing processes that are the true keys for driving progress. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialStudy on sleep #1Study on sleep #2To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Back pain is complex, and you want your workouts to be making your body stronger, not contributing to your back pain. Shannon breaks down common reasons for inflammation, and how to implement changes that could improve back pain. This episode is not medical advice - please seek an appointment with a medical practitioner before applying any of this information. The five basics podcastPodcast on nutrition for building muscle8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

There really isn't any secret - it's just that we match human anatomy with physics to create strong muscles with less joint wear and tear. In this episode, we talk all about mechanics of the deltoids and how to strengthen your arms in sustainable ways, and give you the tools to have less cost to the joints. 1:26 Why do Evlo members notice more muscle growth in their arms?4:10  Targeting the deltoids7:50  Optimal ways to work your deltoids 12:10  Why overhead presses aren’t the best way to target deltoids16:00  Phase loading 21:43  Tips for effectively targeting your deltoids 24:26  The 5 basics: programing, exercise selection, progressive overload, nutrition, and recovery 8 free Evlo classesDr. Shannon's IG14 day Evlo TrialThe Five Basics podcastTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Better software makes for better functioning hardware. In this episode, we're discussing how to improve your body's software (inputs via your visual system) to improve the hardware (your muscular system).Improving our visual and vestibular system can make it easier for us to see results from our workouts and will allow us more freedom of movement along the way.3:00  Nervous system input 7:10 The cause of muscle tightness9:33  Visual and vestibular input13:05  Proprioceptive system 17:42  How these systems affect exercise 20:00  How to improve your vestibular system8 free Evlo classesEvlo Fitness - 14-day free trialFollow Dr. Shannon on IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today we are adding another layer of understanding of our bodies: female hormones. Our guest, Krista Chernoff, is a nurse practitioner who discusses what hormones are, how they cycle as females, how to track those cycles, and how to exercise based on the phase of your cycle.2:20  What are hormones and what do they do?5:06  Why should women adapt their workouts to their hormones 8:34  What are the female cycles? 13:32  How to track your cycle 19:54  What can happen when you ignore where you are in your cycle 28:20  How to exercise during each phase of your cycle    40:20  How to track if you do not menstruate Find Krista: WebsiteInstagram: @kristachernoff_fnpFacebook: @kristachernoffFNP Join Evlo on a 14 day free trial Shannon's InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The more connected you are to your muscles, the more effective your strength training workouts will be. You can use external resistance like weights and gravity to stress muscles, but you can also use internal resistance like recruiting motor units by flexing. In this episode, I walk you through what a motor unit is, how they are recruited, and a tool you can use to improve the recruitment of your glutes.You can use this tool for any muscle, and it will improve your results. Glute max anatomy video Learn more about motor unitsJoin Evlo for 14 days (limited time only) Dr. Shannon's Instagram: @dr.shannon.dptTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Natasha is a medical doctor in Physical Medicine and Rehabilitation. She discusses the anatomy of the nervous system and how injury to the brain or body can affect your fitness routine. Follow Dr. Natasha on InstagramFollow Dr. Natasha on TiktokStart your Evlo 14 day trial (limited time only) To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today we’re going to talk about something specific when it comes to aging - and that’s the tendency to develop insulin resistance as we age.  Insulin resistance is widespread, with some doctors claiming that most of the population has some level of insulin resistance. Insulin resistance is linked to many "age-related" diseases like heart disease and even dementia. Gaining muscle is one way to improve our insulin sensitivity, which can help us age healthier. The five basics podcastCardio podcast #1Cardio podcast #2Join Evlo - 7 day trial To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Gentle consistency is the recipe to fitness success for your lifetime, but many people want results fast. This leads to burn-out and isn't sustainable. Here are four mistakes to avoid in the new year:Ramping intensity too quicklyDoing workouts that cause too much overall fatigue, rather than specific fatigue to musclesTrying to use exercise as a fat loss toolNot having a planThese things are very normal and common, but you want to avoid them if sustainable fitness is your goal. Foundations program Recovery podcastEvlo Fitness - 7-day free trialFollow Dr. Shannon on IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Shannon is addressing some frequently asked questions in today's episode:How much cardio should I add?How much should I stretch? Can I gain muscle without lifting super heavy?Tune in to hear her take on these FAQs!Sign up for our Evlo Foundations program (free for two weeks)Resources:Cardio podcast: HIIT Cardio podcast 2: steady stateHow to measure your recovery Study on HIIT dosageTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Consistency is the currency for results if you follow five basic principles. The five basics for exercise results are: ProgrammingExercise selectionProgressive overloadNutritionRecoveryIf you get those things down, your body will get stronger. I explain each one of them in detail in this episode. Many people don't apply these things, and therefore they don't stay consistent, get injured, or don't see their bodies adapt and improve. In this episode, I gave the most common reasons why people aren't consistent with the five basics and gave tips on how to stay consistent so you can effortlessly integrate exercise into your life forever.  How to measure if you're recovering properlyCardio episode part oneCarido episode part twoNutrition for muscle growth podcast8 free Evlo classesDr. Shannon's InstagramEvlo Fitness - 14-day free trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We spend a lot of time talking about what to do IN your workouts for great results without wearing down your joints. But what should we be doing outside of your workouts to make sure your workouts are creating the strongest impact? It turns out, the time outside of your workouts is equally as important as the workouts themselves. Recovery is 50% of the equation.So that means the efficacy of your workouts is only as good as your ability to recover from them. This episode is all about recovery. In this episode, we'll talk about:- Why everyone should prioritize recovery- Should you workout when you're sore- My recommendations for recovery days- How many recovery days to take- A couple of cool tools you can use to measure how recovered your system is before you go into your workoutPodcasts referenced: Under-training from over-trainingHow to eat for muscle growthHuberman lab on recoveryEvlo:7 free Evlo classes7-day Evlo trialDr. Shannon's IG: @dr.shannon.dptHand Dynamometer I just purchased To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, I'll talk about how using your nervous system to recruit more fibers can improve your results, even if you aren't adding more resistance. For the general fitness community - and what I recommend to my clients - is to set a goal of hypertrophy in their workouts.This means your muscles are increasing in size, which helps improve all sorts of health measures like insulin sensitivity, cardiovascular health, and body composition. I always encourage people to get to a certain muscle size by selecting the most effective exercises for each muscle group and progressively overloading that muscle by adding more resistance and/or volume as the resistance gets easier.  Then you can maintain that muscle size by using the same resistance and volume.Now, the first concern I hear, especially from women, is that they don't want to get bulky. Getting bulky is actually super difficult for most people. And since we are losing muscle mass as we age, we really need to resistance train to offset that and hopefully add more muscle. One of the reasons Evlo is not only 1. More effective at creating stronger muscles but 2. Usually more joint-friendly and will often make your joints feel better is because we understand anatomy, neurology, and physics. Muscle cells are sensitive to force - and exercise is mechanical force being applied to a muscle over and over. But they are sensitive to the angle, dose, and intensity of that force. The more precise and intentional that angle, dose, and intensity, the better that muscle will grow and the better your joints will feel. We've talked a ton about dose - and how more is not better. But today, we are going to talk a bit more about intensity and angle, and I'm going to give you a great tool for increasing the effectiveness of your workouts without adding more resistance or volume.1:24  Muscle Hypertrophy2:12  The concern with getting bulky4:49  Why Shannon likes moderate to light load to your muscles 7:40  Examples of load to the glute muscles 10:14  How to decelerate muscle hypertrophy with perceived effort 12:43  What is mechanotransduction?  16:50  Mechanoreceptor Feedback 19:14  Why exercise selection is key 20:36  Example of angles of force Study #1 referenced: https://journals.lww.com/nsca-jscr/fulltext/2014/10000/effects_of_different_volume_equated_resistance.27.aspxStudy #2 referenced: https://pubmed.ncbi.nlm.nih.gov/27329807/Join Evlo for free for 7 days: https://www.evlofitness.com/Free week of Evlo classes: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. Shannon's IG: @dr.shannon.dptTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

It's all too normal to feel guilty about enjoying your favorite holiday treats and try to "burn it off" the next day in your workout. In this episode, I'll discuss why this isn't recommended or effective. I'll talk about why it leads to burnout and how it actually isn't likely to increase your overall deficit and make a dent in burning extra calories. Let's re-write fitness norms. Let's use our workouts to build ourselves up, not punish ourselves. Join our email list to be in the know about our Cyber Monday special: https://www.evlo-fitness.com/subscribeDr. Shannon's IG: @dr.shannon.dptStart your Evlo membership trial: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Free week of Evlo classesDr. Shannon's IGStart your Evlo membership trialIf you feel like you’re doing everything right - putting in work at the gym, you’re trying to eat less, and still not seeing results - it COULD be because of cortisol imbalance. In this episode, I want to explain how too much exercise and too little eating can have the reverse effects that you’re hoping for because of potentially messing with your cortisol and hormonal balance. One of my goals, which I hope is evident by my content, is to encourage people to get away from the damaging “grind yourself into the ground if you want to look good” mentality. Not only do I believe this is damaging to our body image, joints, and mental health, but it doesn’t work for most people long-term, and one of those reasons is related to cortisol.3:04  What is Cortisol?7:30  The Role Cortisol Plays in Your Body12:04  Cortisol’s Relationship to Body Composition 14:07  Insulin and Insulin Resistance 19:27  How Lower Intensity Workouts Can Help Blood Sugar Levels24:59  How Much Exercise Is Too Much? 32:07  Symptoms of Elevated Cortisol 36:14  Tips For Balancing Cortisol Levels To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Shannon always preaches how vital nutrition is and that you shouldn't rely on your workouts to burn off what you ate or even be your primary weight-loss tool. Workouts should build your muscle and improve your cardiovascular system, but without proper nutrition, your workouts can't be as effective at creating a fit, strong body. There is a nutrition program on the Evlo membership that we just wrapped up. It is built by a functional registered dietitian, Katherine Andrew. Today, Shannon will share a three-step nutrition process and take clips from the program to provide insight into creating a sustainable, effective nutrition plan.2:57 What are the 3 steps 3:42  Mindset   4:54  Clip of Module 19:52  Assessing your symptoms 10:10  Clip of Module 2 21:45   Clip of Module 3 26:06   How to be consistent with your eating habits 26:32   Clip of Module 4Free week of Evlo classes: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. Shannon's IG: @dr.shannon.dptStart your Evlo membership trial: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

I know fitness watches can be very beneficial for some. But for many exercise enthusiasts, they can cause unrealized issues.Today, I'll discuss those issues and why to consider ditching your fitness watch. Here are three reasons to consider ditching your fitness watch:Tracking calories burned from your workouts isn't as effective as we thinkFitness watches can potentially mess with dopamine and motivation Fitness watches don't measure the most important thing in your workouts: how you load and stress muscles Ditching my fitness watch has been so freeing for many Evlo members and me. Listen to this episode to find out if it may benefit you, too.5:37  Calories burned during your workouts aren’t important 6:31  Exercise burns fewer calories than we think 7:18  Exercise doesn’t improve your caloric deficit  9:53 High-intensity exercise increases hunger 13:45  Trying to burn more calories can put your body at risk 15:45  THe effect of fitness watches on motivation and dopamine 21:46  Learning how to release dopamine during an activity 24:15  Workouts should feel comfortable on your joints and satisfying to your muscles 25:42  Fitness watches don’t measure how well you are loading your muscles Free week of Evlo classes: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. Shannon's IG: @dr.shannon.dptStart your Evlo membership trial: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Different workouts can have different effects on our bodies. Today, I'll discuss how different muscle fibers are called into action and how stimulating these fibers affect your body composition. Your type one fibers are your endurance fibers. They are smaller, and although important, are less likely to improve body composition. Your time two fibers are larger and more powerful but only engaged under a certain amount of load. These fibers are very important to stimulate as we age, as we are more likely to lose these fibers with aging. They are also key in improving body composition. In this episode, I teach you how to stimulate all your fibers within one workout. We'll discuss how barre, Pilates, lifting, yoga, and running all affect your body and muscles differently. I'll leave you with my recommendation on how to incorporate different forms of exercise into your routine. For this episode, I drew on information from one of my favorite books, Body By Science by Doug McGuff.  Study referenced: https://faseb.onlinelibrary.wiley.com/doi/10.1096/fj.202100242RFree week of Evlo classesDr. Shannon's IGStart your Evlo membership trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Dr. Shannon was interviewed on the Happy Nervous System Podcast with Kendra Delahooke. She talks about how fitness marketing has made us believe un-true things about what our workouts need to look like.6:33  How marketing has affected the fitness industry 14:03  Top exercise myths 19:15  Counting calories 24:07  Pushing through the pain 26:02   Getting started with a new fitness programTry 7 Evlo classes for free: https://www.evlo-fitness.com/free-week-of-evlo-podcastFollow Dr. Shannon on Instagram: @dr.shannon.dptJoin Evlo: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

A reset week can be exactly what you need to kick a plateau. A reset week is when you take a full week off your workouts. It can be extremely effective at allowing your muscles to fully heal, and you'll come back to your workouts stronger. Here's how to know it may be time for a reset week: You've been consistently strength training for 12 or more weeks, BUT you feel like you're weaker or not getting stronger. You also may feel constantly sore, tight, moody, and may even be experiencing weight gain.Before you go adding more workouts, take time to listen to this episode. It could be exactly what you need to move forward in your workouts. 1:43  How the body adapts to exercise 9:23  How progressive overload works 12:42  Maintenance Phase 13:19  Hitting a Plateau 14:45  What a plateau looks like 15:38  Mistake people make when hitting a plateau 22:45  Symptoms of overtraining 25:05  Signs that it’s time to take a reset week 28:10  What a reset week looks like Try 7 Evlo classes for free: https://www.evlo-fitness.com/free-week-of-evlo-podcastFollow Dr. Shannon on Instagram: @dr.shannon.dptJoin Evlo: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Why am I not a fan of running as a form of exercise? Well, first, it depends on why you're running. Are you running because it clears your head, is meditative, makes you feel good and accomplished? Amazing, carry on. I don't want to discourage you from running if these are your reasons. But many pick up running because they want to improve their fitness, burn off what they ate, or lose weight. In this episode, I talk about why running isn't effective if those are your goals. Here's what we talk about in this episode: The mechanics of running, and why I prefer walking (alongside strength training) for joint health and muscle buildingHow too much running (or any cardio) can decrease muscle (and therefore, your metabolism)Why running to burn off what you ate isn't effectiveHow and why to incorporate strength training if you still want to run I know this is a hot topic, but it's been highly requested; I'm finally feeling brave enough to talk candidly about my opinion. However, I never want to make anyone feel guilty for moving in ways that feel best for THEIR body. Only hear to spread the knowledge I've learned.3:34  How to incorporate running into your workouts6:00  Why running is not effective for weight loss 12:08  Calorie burn from running 15:01  Emptying your glycogen stores   18:00  Guilt driven exercise 19:03  Why burning more calories during a workout is not a good thing 20:54  Running can cause spikes in hunger 22:11  How too much running can inhibit your strength training effortsTry 7 Evlo classes for free: https://www.evlo-fitness.com/free-week-of-evlo-podcastFollow Dr. Shannon on Instagram: @dr.shannon.dptJoin Evlo: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You won't see a lot of heavy squats and deadlifts in Evlo, and it's for a few specific reasons. In this episode, Dr. Shannon breaks down the physics of squats and deadlifts and provides examples of how step-ups are more effective for the glutes and less risky for the spine.3:36  The Gluteus Maximus connection to metabolism 5:30  Why we don’t do deadlifts and squats 9:07  Why we do bodyweight step-ups 10:35  Breaking down a step up 13:58  Why squats are less effective than deadlifts 14:53  Why functional training may not be necessary  Try a week of Evlo - keep the classes forever, no CC required: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. Shannon's IG: @dr.shannon.dptPhysics breakdowns on IG: https://www.instagram.com/stories/highlights/17890058137727428/?hl=enJoin Evlo: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Stress can affect how your body recovers and benefits from exercise. When you're particularly stressed, that is NOT the time to switch things up, avoid moving altogether or ramp up the intensity. All those things will backfire. In today's episode, Dr. Shannon discusses how the neuroendocrine system responds to stress and best practices for exercising during a particularly mentally stressful time.2:50  Physical pain associated with mental/emotional stress 6:46  How moderate exercise can help with stress 8:53  The neuroendocrine system and exercise volume11:16  Steady state cardio13:05  How to choose workouts during stressful times 15:20  How stress can negatively effect your training 18:01   Signs that you are chronically stressed 20:09  How to exercise when you are stressed Study referenced: https://link.springer.com/article/10.1007/s00421-008-0852-1Article referenced: https://journals.lww.com/acsm-msse/Fulltext/2012/11000/Psychological_Stress_Impairs_Short_Term_Muscular.23.aspxTry a week of Evlo - keep the classes forever, no CC required: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. Shannon's IG: @dr.shannon.dptJoin Evlo: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you've given birth in the past or plan to in the future, this podcast is for you. Lashonda Jones is a PT, personal trainer, and corrective exercise specialist. She talks about the 4th trimester, diastasis recti, and how to take care of your body after baby so you can exercise and do the things you love. She explains that it's never too late to start healing post-natal. Listen to this podcast to learn exercise and foundational principles so you can be successful in your fitness routine and beyond post-baby.2:48  What is the 4th Trimester?9:23  The Neuromuscular Disconnect 10:42  Diastasis Recti 20:25  Preferred exercises for Diastasis Recti 24:40  Guidelines for moms who had babies years ago27:15  When to modify your exercise 29:29  Realistic timeframe for recovery31:00  Lashonda’s Program  Find Lashonda: Instagram: @ptrainershondaFree 5-day Diastis recti healing program: https://core-elevation-fitness-wellness.ck.page/free5daychallenge8-week Diastis recti program: http://coreelevationfitness.com/diastasis-recti-repair-program/Follow Dr. Shannon on Instagram: @dr.shannon.dptSubscribe and watch on YoutubeJoin Evlo: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The nervous system is ultimately in charge of creating results from your workouts. In this episode, I teach you how you can work WITH your nervous system to create faster, more sustainable results from your workouts. I explain these four hacks that you can use in every workout to drive better, faster, and SAFER results: Breathwork before and after your workoutMobility drills before and after your workoutPerceived effortBilateral deficit2:25  What is the nervous system? 8:12  Breath 10:51  Mobility drills during warm up and cool down 19:50  Perceived effort26:50  Bilateral deficit Workout with Dr. Shannon: www.evlofitness.comFollow Dr. Shannon on Instagram: @dr.shannon.dptTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you're wondering the best ways to work your "core" with minimal back pain/joint damage, this is your podcast. We chat about ten core myths and the most effective ways to train your trunk muscles. We also talk about an important concept crucial for developing muscle, called opposite position loading. Enjoy this technical, information-packed episode! 2:30  Some common beliefs I want to challenge about core work4:18  Marketing and performance enhancing drugs 8:20  Opposite Position Loading14:30  Myth #1: Balancing on unstable surfaces is great for your core 16:20  Myth #2: Back pain comes from having a weak core 20:47  Myth #3: The core should be worked every day22:44  Myth #4: Planks are the best exercise for your core23:52  My favorite core exercises 24:55  Myth #5: All exercise will work your core 25:54  Myth #6: Balancing while weight lifting works your core28:10  Myth #7: Squats are great for your core 31:08  Myth #8: Hanging leg raise are a great core exercise33:45  Myth #9: Leg raises are great for your core35: 01  Myth #10: You should never work your hip flexors Join Evlo: www.evlofitness.comShannon's Instagram: @dr.shannon.dptStudy referenced: Augeard N, Carroll SP. Core stability and low-back pain: a causal fallacy. J Exerc Rehabil. 2019;15(3):493-495. Published 2019 Jun 30. doi:10.12965/jer.1938198.099To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

"Exercise is my therapy" is a common phrase. Today, Jewel Anderson, a Licensed Professional Counselor in the Kansas City area, discusses why you could be using exercise as a coping mechanism. She discusses how exercise is often a "defense" against things of our past or uncomfortable emotions. She leaves you with a powerful tool, called the Change Triangle, that can help you dig a layer deeper to uncover what you could be avoiding and defending against using exercise. 2:55  Using exercise as therapy 7:16  Sublimation aka Defense Mechanisms 19:39  Avoidance as a defense mechanism 23:26  Emotional experiences after exercise 28:24  The Change Triangle 43:30  How to recognize if you are using exercise as a defense behavior Work with Jewel by visiting her website: http://www.jewelandersoncounseling.com/Book referenced by Jewel: "It's Not Always Depression" by Hilary Jacobs HendelTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

"You've done enough" is something I've said at the end of nearly every class for over a year.But what happens when you can't really believe that? What happens when there's a strong urge to do more, more, more in your workouts? What happens when you have a conflicting voice in your head that knows you shouldn't do more, but also is afraid that you haven't done enough? In this podcast, I'm sharing the softer side of exercise and my philosophy. I share my story behind how and why I transitioned my mindset from "burn as much as possible" to "you've done enough" even with a gentle workout, and what it's changed in my life. I end the podcast with some thought work to try if you want to adopt this philosophy, but if you're struggling to internalize it. 7:04  What does it mean when I say, “You have done enough.”10:28  What has changed for me since adopting this mindset 22:00  Learning how you can be fit and keep your body feeling good 24:19  The mental and physical improvements I’ve seen in my life29:30  What happened when I wavered from this mindset 35:34  What to do when you are struggling with your mindset  Join Evlo: www.evlofitness.comDr. Shannon's instagram: @dr.shannon.dpt To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We have been marketed to believe that more exercise will be the secret to losing weight. And today's discussion will break down a theory that totally debunks this. I don’t recommend focusing on calorie burning for your workouts to lose weight. If you have a lot of weight to lose, killing yourself in workouts is not necessary, and in fact, not recommended. Constrained energy expenditure, discovered by Dr. Herman Pontzer, says that the human body stays within a narrow window of total number of calories burned per day, despite activity level. So basically, your body has an energy bank that it pulls from every day. And whether or not you do a ton of activity, this energy expenditure will stay about the same. This theory completely de-bunks the idea that you can burn more calories/day by working out harder. 0:12   Why exercise shouldn’t be your primary weight loss tool2:39   Constrained Energy Expenditure 9:57  The more tissue you have, the more calories you have to burn 11:05  How exercise can help increase your lean tissue 12:59  Is exercise needed for weight loss?15:05  How exercise an be a benefit for weight loss17:30  The importance of biomechanics for building muscle19:30  Exercise for heart health Free week of Evlo classes: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. Shannon's IG: @dr.shannon.dptJoin Evlo: www.evlofitness.comStudies referenced: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/https://faseb.onlinelibrary.wiley.com/doi/10.1096/fj.202100242RTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In my opinion, impact takes the blame for what overuse and joint-stressful exercises does to your joints. Today’s podcast might come as a little shock for some of you since I’m all about joint-friendly workouts. I still have my opinions and don’t think it’s appropriate for everyone, but I’m actually a fan of adding some impact exercises in certain ways and certain doses for certain people. Tune in to hear my opinion about high impact exercises like plyometrics and jumping, what the benefits are, why it’s been blamed (incorrectly, in my opinion) for joint issues, what is to blame, if you should add impact, and if so, what are the best ways to add impact. 1:05  The Benefits of Plyometrics 4:24  Why High Impact Gets a Bad Reputation9:49  Knee Pain Associated with High Impact 14:39  Why the Right Dose of High Impact is Important15:41  Reasons Why You Might Not Want to Add Impact 16:30  Situations When High Impact is Not Recommended 18:42  Recommendations for Adding Impact to Your Routine Join Evlo: www.evlofitness.comFollow Dr. Shannon on Instagram: @dr.shannon.dptTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, I'm giving you permission to skip the high-intensity workouts if you hate them. You can still be fit with more moderate intensity strength-training routines. Because consistency is much more important than intensity. I explain how the endorphins from high intensity can have a negative effect on some people, and why that could trigger the reward systems of your brain to avoid them and develop a negative relationship with your workouts. I may be the first person to give you permission to ditch the intense workouts, but it could change your relationship to your workouts for good. In this episode, I'll leave you with my suggestions for how to train your brain to love your workouts so they become a habit, instead of forcing yourself through workouts that you hate.11:12  Why we are drawn to one type of exercise over another 12:02  Endorphines can make some people feel more negative and exhausted 12:55  Moderate intensity workouts correlate to more positive mood improvements 14:32  How genetics can effect the types of workouts you prefer 17:15  How to rewire your brain to enjoy exercise Join Evlo: www.evlofitness.comArticle referenced: https://www.nature.com/articles/npp2017148To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Building muscle is extremely important, especially as we age.  Nutrition is a big part of how we recover and build our bodies stronger after workouts. Katherine Andrew is a Functional Registered Dietitian who gives some education and tips on how to fuel your workouts to build muscle.  We talk about amino acids, when to eat after your workout, the importance of carbs, how under-eating can backfire, protein powder, and more. 3:00  What Katherine Recommends For Building Muscle 6:55  Amino Acids 9:53  Muscle Activation and Protein Synthesis15:54  Protein Variety and Quality28:23  Timing Your Nutrition 32:32  The Role That Fat Plays in Muscle Growth 34:26  Pre Workout Meals 39:18  Hunger Cues and Satiety 46:27  The Importance of Knowing Your Own BodyFind Katherine at https://www.katherineandrew.com/To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you're choosing effective, early-phase loaded exercises, not over-training or under-training, and you're STILL not seeing muscle growth, chronic inflammation could be why.Chronic inflammation can lead to muscle wasting, fatigue, pain, and more. It could be a reason why you're working out, but not seeing great results.In this episode, Dr. Shannon discusses what contributes to chronic inflammation in the musculoskeletal system: stress, overuse, trauma, and dehydration/nutritional deficits.She discusses why these four things can happen, and how to address them to ultimately see better results.  1:49  How Muscle Mass Can Decrease Your Chronic Inflammation 5:33  Acute Inflammation vs Chronic Inflammation 9:35  Natural Inflammation Cycle After Workouts 11:56  The Top 4 Inflammation Triggers12:50  Stress19:57  Overusing Your Muscles 24:23  Physical Trauma 24:52  Dehydration or Nutritional Deficits 25:45  Symptoms of Chronic Inflammation 26:37  Steps to Decrease InflammationTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

There is a paradox that isn't well understood in the fitness industry, and it's that overtraining can lead to under-training. This can inhibit you from results from your workouts. When you are chronically inflamed from overtraining, muscles don't receive great input, and muscular results decline. If you feel like your results aren't matching the amount of effort you're putting into your workouts, you should listen to this episode. I give suggestions on how to know if you are overtraining, under-training, or a combination of both, and what to do about it. 2:32  Overtraining 6:40  Symptoms of Overtraining12:12  Under-Training From Overtraining16:45  Symptoms of Under-Training From Overtraining21:53  Under-Training 22:29  Symptoms of Under-Training 26:33  What to Do If You Are Overtraining29:34  What to Do If You Are Under-Training36:16  What to Do If You Are Under-Training From Overtraining  To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Listen to this episode to learn about resistance curves, phase loading, levers, and how much to stimulate a muscle to see better muscular growth. Muscle is the most metabolically expensive tissue in your body. It burns more calories and takes more energy to maintain than any other tissue. Therefore, the more we have, the better our metabolism and the healthier many other processes in our bodies. We also resist aging, and are able to stay limber and fit and independent for much longer. We all need to be focusing on building muscle as we age, it’s extremely important for our longevity. We all want the time we are spending in our workouts to actually be doing something. So to do this, we need to select exercises that are the highest bang for your buck. The reason my workouts are so short but effective is because we cut out all the fluff, and we apply the principles that I’m going to talk about in this podcast to each exercise. This means you are getting better muscle stimulus in 30 minutes than you do in most hour-long workouts that choose ineffective exercises that make you feel “tired” and are burning calories, but aren’t going to move the needle for you long-term because they aren’t accurately stimulating your muscles. Levers are what will magnify the resistance of an exercise. The weight you’re holding is not the amount of force applied to the muscle. The amount  of force being applied to the muscle is the weight of the resistance multiplied by the length of the lever. So the magnification to the muscle, or how hard the muscle has to work, isn’t just about the weight you’re holding, but also how long the lever is. Exercise is physics, and not enough fitness professionals understand this which is why the work is there, but the results don’t seem to match the hard work and frequency you’re putting into your workouts. 1:14  Why Women Shouldn’t be Afraid of Gaining Muscle5:28  Exercise Selection and Proper Muscle Training7:20  Levers16:43  Video Example of Levers on Instagram Reels (April 20th) 20:25  Resistance Curve 22:33  What Exactly is the Resistance Curve?24:20  Phase Loading40:25  Favorite Early or Middle Phase Loaded Exercises 43:15  Favorite Late Phase Loaded Exercises 44:23  Late Phase Loaded Exercises to Avoid46:42  Why You Don’t Need to Feel Exhausted After Your WorkoutTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you feel like you’re doing everything right - putting in work at the gym, you’re trying to eat less, and still not seeing results - it COULD be because of cortisol imbalance. In this episode, I want to explain how too much exercise and too little eating can have the reverse effects that you’re hoping for because of potentially messing with your cortisol and hormonal balance. One of my goals, which I hope is evident by my content, is to encourage people to get away from the damaging “grind yourself into the ground if you want to look good” mentality. Not only do I believe this is damaging to our body image, joints, and mental health, but it doesn’t work for most people long-term, and one of those reasons is related to cortisol.3:04  What is Cortisol?7:30  The Role Cortisol Plays in Your Body12:04  Cortisol’s Relationship to Body Composition 14:07  Insulin and Insulin Resistance 19:27  How Lower Intensity Workouts Can Help Blood Sugar Levels24:59  How Much Exercise Is Too Much? 32:07  Symptoms of Elevated Cortisol 36:14  Tips For Balancing Cortisol Levels To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Dr. Shannon discusses steady-state cardio. She speaks on how the body adapts to cardio, and some cardio can be beneficial, but how too much can blunt protein synthesis and inhibit results. She provides a framework on how to implement cardio, both steady-state and HIIT, into your routine. 2:10  How the Body Adapts to Exercise 6:50  What Happens When you Overwhelm Your Body 10:57  What is Steady State Cardio?12:45  LISS (Low Intensity Steady State Cardio) 14:17  MISS (Medium Intensity Steady State Cardio)17:56  Basil Metabolic Rate 20:37 HIIT vs Steady State Cardio 23:30 How to Incorporate HIIT and Steady State Cardio 32:45  How to Incorporate Running To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Shannon discusses the research behind how much high-intensity cardio is good for you and how much could be negative for your health. She discusses how exercise can either aid in improving insulin sensitivity or reduce insulin sensitivity and the consequences to your overall health and fitness. Shannon provides a framework for how to implement cardio based on your body's needs. 0:40  What Types of Exercise are Typically Considered Cardio? 3:33  Focus on HIIT Cardio 4:16  What is Mitochondria? 5:57  What is Insulin Resistance? 8:54  The Upper Limit of HIIT (How much is too much?)10:40  Neuromuscular Adaptation14:55  Overuse of Your Muscles 16:35  Short Intense Exercise vs Longer Gentle Workouts 20:04  What the Right Amount for You?23:10  Why Cardio Has Been Recommended For Weight Loss 26:36  A Framework For How Much Cardio to Add Into Your Routine  To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

It’s the norm in the fitness industry to try to fit your body into a certain exercise. I often get asked “can you help me with my deadlifts” or “how can i do planks without shoulder pain” or “how can I strengthen my core so squats don’t hurt my back.” There are so many fitness professionals and PTs out there who will help you achieve these goals. And there ARE ways to improve your form and strengthen/stabilize muscles to feel more effective and safe in an exercise. I think if that’s your goal to do that one exercise, KEEP ON KEEPIN ON. And that perspective is this… Why don’t we choose ANOTHER exercise that feels better on your body? Why don’t we consider selecting an exercise that fits your body, rather than fitting your body into an exercise?Dr. Shannon has another HOT TAKE for this week's episode. You don't HAVE to do exercises/workouts that you hate. This will either frustrate you or relieve you. Shannon discusses her perspective on this and breaks down three exercises specifically in this podcast. She offers that you can take these exercises out of your regular routine and STILL be balanced, strong, and fit. 2:30  Choosing Exercise Variations That Feel Better on Your Body 4:27  Making Your Body Stronger While Keeping Your Joints Intact 6:17  The Difference Between Replacing an Exercise That is Uncomfortable and Avoiding Working a Muscle Group Completely 6:48  Exercises That Are Most Commonly Uncomfortable and Variations For Them7:37  Burpees 9:23  Planks/Push Ups16:37  Lunges 22:17  Picking Exercises That Are More Comfortable and More Satisfying To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

This interview is with Justin Prier, a physical therapist and personal trainer from BioFit KC. BioFit was Shannon's first job out of physical therapy school, where her eyes were opened to a new fitness philosophy that has shaped her method now. Justin talks about the nervous system and ways to use neural inputs to improve your fitness results. You can work with Justin by visiting www.biofitkc.com.To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The amount of time you spend in your workout isn't necessarily an indicator of the effectiveness of that workout. In this episode, Shannon will guide you on her principles for getting a more effective workout in less time. 1:18  Working Smarter Not Harder2:50  Catabolic State and Anabolic State 4:06  Ways You Might be Overdosing Your Exercise Routine7:39  Running For an Hour vs Lifting for 30 Minutes 13:26  How to Use Mechanics to Your Advantage 17:27  Low Volume with High Weight vs High Volume with Low Weight19:12  Signs That You Are Overdosing Your Workouts and 4 Ways to Avoid It To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Shannon breaks down where and why the philosophy of muscle confusion came about, if it is effective, where this philosophy could potentially have a place, and the best way to see results from your workouts. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You want to make sure the time you're spending in your workouts is actually going to make a difference in your body. You want to make sure your workouts are moving the needle for you and creating the highest payoff. This podcast will teach you some basic principles behind what makes an exercise "productive" and what types of exercises are "just hard," but maybe not as productive. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Exercise can be anti-aging, but it can also accelerate aging. Find out how this happens and Shannon's three suggestions for creating a routine that is anti-aging.To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you're working out consistently, eating well, and STILL not seeing results after several months, it could be for one (or all) of these three reasons. Shannon discusses how these three common workout elements can cause plateauing or declining results, and eventually cause frustrating joint pain.To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Shannon speaks on why she has decided to take stretching out of her regular routine and why she doesn't recommend regular stretching for her clients. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

To have a lean, fit body that isn't falling apart, you have to be wise with your workouts. In this episode, Dr. Shannon discusses some common workout mistakes that can actually decrease your metabolism and lead to less desirable long-term results. She also discusses how you can use exercise to IMPROVE your metabolism using four training concepts.Shannon's InstagramEvlo Fitness (14-day free trial)To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Shannon Ritchey, PT, DPT explains how exercise that is too frequent and too intense can lead to undesirable results over the long-term. She describes how long it takes to see visual results from strength training, and how we've internalized soundbites from the fitness culture that are damaging to our bodies. Links: 14 day free trialArticle referenced: https://pubmed.ncbi.nlm.nih.gov/30155804/To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.