The Dr. Shannon Show

To try Evlo for 2 weeks free, visit www.evlofitness.com

#95: Improve results without overworking: what NOT to do

Thu, 05 Jan 2023 00:00:00 -0500

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 mistakes
11:28: Common fitness mistakes: moderate-intensity category
19:33: Common fitness mistakes: low-intensity category
25:54: How fitness actually works
28:35: Top concerns when suggest focusing on muscle building

To try Evlo for 2 weeks free, visit www.evlofitness.com

#94: The biggest fitness mistake that backfires in the new year

Thu, 29 Dec 2022 00:00:00 -0500

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 mistake
2:10: Why under eating and overdoing cardio backfires
8:50: What to do instead

Free workshop - 1/2/2023

To try Evlo for 2 weeks free, visit www.evlofitness.com

#93: My body recomposition journey this year

Thu, 22 Dec 2022 00:00:00 -0500

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 2023
11:10: Setting the foundation for these results
16:42: What Dr. Shannon learned this year
21:00: Nutrition
23:25: Workouts
24: 53: Goals moving forward

Free workshop - 1/2/2023

To try Evlo for 2 weeks free, visit www.evlofitness.com

#92: An endocrinologist's view on "balancing hormones" with Dr. Arti Thangadu

Thu, 15 Dec 2022 00:00:00 -0500

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: Introduction
2:22: Myths about "hormone balance"
7:45: Exercise and hormone health
12:03: Overexercise and chronic stress
19:17: Continuous glucose monitors and the general public
24:50 Food and blood sugar

8 free Evlo classes

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#91: How to utilize cycle syncing while still keeping your workouts effective

Thu, 08 Dec 2022 00:00:00 -0500

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 hormones
10:24: Misconceptions about gaining muscle
12:30: Can you gain muscle while following typical cycle synching model?
15:02: Using trackers for cycle synching
19:10: Using Evlo while cycle synching

Be in the loop about our upcoming workshop

Blog - Calculate 1 rep max

8 free Evlo classes

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#90: A hypertrophy guide for the modern woman who struggles to build muscle

Thu, 01 Dec 2022 00:00:00 -0500

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 basics
12:16: Tips for programming
14:38: Tips for exercise selection
19:56: Tips for progressive overload
30:53: How many sets do you need for muscle growth?
35:14: Tips for nutrition
36:35: Tips for recovery
39:56: Summary

14 day Evlo trial

Study about heavy vs. lighter lifting

Meta-analysis about sets/week

To try Evlo for 2 weeks free, visit www.evlofitness.com

#89: Thanksgiving episode - why trying to "burn off" holiday food won't work, and what to do instead

Thu, 24 Nov 2022 00:00:00 -0500

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: Introduction
2:20: Neuroplasticity
8:08: Why burning off what you eat is not an effective strategy
10:49: Recommendation for your workout the day after Thanksgiving

Free guide from Miranda: How to find balance with food
Miranda on Tiktok
Miranda on IG

8 free Evlo classes

To try Evlo for 2 weeks free, visit www.evlofitness.com

#88: Improve your relationship with food with Miranda Galati, RD

Thu, 17 Nov 2022 00:00:00 -0500

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 Evlo
31:31: “Tune out the noise and turn inward”
34:17: How to work with Miranda

To try Evlo for 2 weeks free, visit www.evlofitness.com

#87: How to adjust your routine to continue progressing around the holidays

Thu, 10 Nov 2022 00:00:00 -0500

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 approach
5:50: 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: Summary

14 day Evlo trial

BEST OF WEEK SIGNUP (sign up before 11/13/22)

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OQM #11: How many steps should you be taking for weight loss?

Mon, 07 Nov 2022 00:00:00 -0500

How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode.

To try Evlo for 2 weeks free, visit www.evlofitness.com

#86: Why tracking calories burned is sabotaging your results.

Thu, 03 Nov 2022 00:00:00 -0400

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 calories
12:59: “Hard exercises”/compound movements
16:30: Listening to your body
19:17: What to focus on instead

14 day Evlo trial

Metabolism as you age study

To try Evlo for 2 weeks free, visit www.evlofitness.com

OQM #10: What to do when you hold your tension in your upper traps

Mon, 31 Oct 2022 00:00:00 -0400

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 classes

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#85: How to develop your abdominal muscles

Thu, 27 Oct 2022 00:00:00 -0400

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 Program
3:18: 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: Summary

To try Evlo for 2 weeks free, visit www.evlofitness.com

OQM #9: How to calculate the minimum amount of weight to use for muscle growth

Mon, 24 Oct 2022 00:00:00 -0400

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 classes

To try Evlo for 2 weeks free, visit www.evlofitness.com

#84: Is feeling the "burn" enough to stimulate muscle growth?

Thu, 20 Oct 2022 00:00:00 -0400

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 EIMD
14:47: 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 muscle
24:55: Summary

To try Evlo for 2 weeks free, visit www.evlofitness.com

OQM #8: Why you get sore and what to do when you're sore

Mon, 17 Oct 2022 00:00:00 -0400

Dr. Payton and Dr. Shannon discuss:

Why you get sore

Why soreness is not a reliable indicator of your workout's effectiveness

What to do when you ARE sore

What to do when you're constantly sore

To try Evlo for 2 weeks free, visit www.evlofitness.com

#83: How to improve metabolic flexibility with Cynthia Thurlow

Thu, 13 Oct 2022 00:00:00 -0400

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 burner
8:45: 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 flexibility
19:20: Fasting for individuals <35 y/o
22:21: Fasting for individuals >35 y/o
24:10: Exercising in a fasted state
28:40: Importance of building muscle mass
31:35: How to find Cynthia Thurlow

8 free Evlo classes

To try Evlo for 2 weeks free, visit www.evlofitness.com

OQM #7: How much cardio should I ACTUALLY be doing?

Mon, 10 Oct 2022 00:00:00 -0400

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 try Evlo for 2 weeks free, visit www.evlofitness.com

#82: How to keep your metabolism high as you age

Thu, 06 Oct 2022 00:00:00 -0400

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: Introduction
2:02: 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 Expenditure
14:12: 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?

To try Evlo for 2 weeks free, visit www.evlofitness.com

OQM #6: If, when, and how should you use ankle/wrist weights?

Mon, 03 Oct 2022 00:00:00 -0400

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 try Evlo for 2 weeks free, visit www.evlofitness.com

#81: Optimize your workouts for the best results with the least cost

Thu, 29 Sep 2022 00:00:00 -0400

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: Introduction
6:40: Opposite position loading
13:25: How to feel this principle in your workouts
15:06: Resistance curves of exercises
19:06: Early-phase loading
21:09: Late-phase load example
24:07: 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 classes

Work with Amelia
Follow Amelia on Instagram

8 free Evlo classes

To try Evlo for 2 weeks free, visit www.evlofitness.com

OQM #5: How to work the arms with less elbow pain

Mon, 26 Sep 2022 00:00:00 -0400

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 try Evlo for 2 weeks free, visit www.evlofitness.com

#80: How to train your core before, during, and after pregnancy with Dr. Amelia May

Thu, 22 Sep 2022 00:00:00 -0400

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 introduction
1:47: 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 trimesters
8:40: 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 Amelia
Follow Amelia on Instagram

8 free Evlo classes

To try Evlo for 2 weeks free, visit www.evlofitness.com

OQM #4: Are knees over toes bad?

Mon, 19 Sep 2022 00:00:00 -0400

In this episode, Dr. Payton and Dr. Shannon discuss why you shouldn't be afraid of your knees passing your toes.

To try Evlo for 2 weeks free, visit www.evlofitness.com

#79: How to train your deep core and pelvic muscles with Dr. Amelia May

Thu, 15 Sep 2022 00:00:00 -0400

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 abdominis
20:58: Signs and symptoms of potential pelvic floor issues
27:45: Hyporepressives
31:38: When should you go see a pelvic floor PT?

To try Evlo for 2 weeks free, visit www.evlofitness.com

OQM #3: Should you stop doing crunches?

Mon, 12 Sep 2022 00:00:00 -0400

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 try Evlo for 2 weeks free, visit www.evlofitness.com

#78: Should you be in maintenance mode? If so, how do you adjust your training?

Thu, 08 Sep 2022 00:00:00 -0400

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 possible
4:17: 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: Genetics
14:44: 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 scale
25:00: Training in build mode for some muscles, but maintenance mode for others
28:40: 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 tweaks

To try Evlo for 2 weeks free, visit www.evlofitness.com

OQM #2: Why we don't do overhead presses

Mon, 05 Sep 2022 00:00:00 -0400

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 try Evlo for 2 weeks free, visit www.evlofitness.com

#77: Body recomposition

Thu, 01 Sep 2022 00:00:00 -0400

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 disclaimer
2:45: Muscle hypertrophy without over stressing system
4:05: Shannon’s experience with overexercise
6:35: What is body recomposition?
9:28: How nutrition plays a role
17:47: How training plays a role
20:55: 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 classes

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OQM #1: Am I going to get bulky if I start lifting?

Mon, 29 Aug 2022 00:00:00 -0400

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 classes

To try Evlo for 2 weeks free, visit www.evlofitness.com

#76: How to ACTUALLY workout around your period to optimize results

Thu, 25 Aug 2022 00:00:00 -0400

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 PMSing
8:00: 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

To try Evlo for 2 weeks free, visit www.evlofitness.com

#75: Four fitness mistakes that seem to save time but don't

Thu, 18 Aug 2022 00:00:00 -0400

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 programs
13:32: Measuring your workouts based on sweatiness
15:34: Combining balance with strength

To try Evlo for 2 weeks free, visit www.evlofitness.com

#74: Exercising in heat: how heated workouts affect your outcomes

Thu, 11 Aug 2022 00:00:00 -0400

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 ways
3:29: 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 drive
10:24: A tool to increase local temperature without increasing room temperature
11:20: Don’t use heated workouts with the purpose of expediting weight loss
14:30: 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

14 day Evlo trial
Review referenced
Study referenced

To try Evlo for 2 weeks free, visit www.evlofitness.com

#73: Using PT as a bandage for overexercise: an interview with Hailey Miller

Thu, 04 Aug 2022 00:00:00 -0400

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

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Work with Dr. Meredith
Follow Dr. Meredith on IG

Meditations X Evlo

8 free Evlo classes

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#72: How sleep can affect your fitness results with Dr. Meredith Broderick, MD

Thu, 28 Jul 2022 00:00:00 -0400

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 sleep
9:25: The relationship between weight and sleep
12:00: Working with a patient on sleep
13:25: Sleep apnea
16:15: Jaw/airway development and the impact on sleep
19:18: Elements of nutrition that affect sleep
20:36: Sleep hygiene
22:18: How light affects your sleep
23:33: Exercise recommendations when you’re not able to get quality sleep
26:18: How to work with Dr. Meredith

Meditations X Evlo

8 free Evlo classes

To try Evlo for 2 weeks free, visit www.evlofitness.com

#71: Why we shouldn't train like athletes

Thu, 21 Jul 2022 00:00:00 -0400

"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 advertising
3:10: Reason number 1: The goal of performance and the goal of general fitness are separate entities
5:18: Prevalence of back pain in elite athletes
7:30: Reason number 2: Skill training is different than training for health and/or body composition
10:58: Reason number 3: Athletes have sport-specific needs; exercise selection is sport-specific
13:16: 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 fitness

Meditations X Evlo

8 free Evlo classes

To try Evlo for 2 weeks free, visit www.evlofitness.com

#70: "Toning" and "tightening" workouts: what they are and aren't doing for your body

Thu, 14 Jul 2022 00:00:00 -0400

"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 desire
3:54: what are “toning” workouts?
5:00: Reasons why the workouts themselves are not contributing to significant fat loss
5:15: Seeing fat loss when you first increase your activity level
6:18: Should you be “mixing up” your routine?
6:40: Muscle hypertrophy and progressive overload
8:19: Soreness does not equal effectiveness
9:19: 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 exercise
13:50: What to look out for when choosing an exercise program
15:19: Separating marketing from reality

To try Evlo for 2 weeks free, visit www.evlofitness.com

#69: Can you train your lower abs? With Doug Brignole

Thu, 07 Jul 2022 00:00:00 -0400

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 classes

To try Evlo for 2 weeks free, visit www.evlofitness.com

#68: What is stretching doing or not doing for your body? With Dr. Payton, PT, DPT

Thu, 30 Jun 2022 00:00:00 -0400

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 restrictions
04:15: Analyzing ROM: bilateral vs. unilateral
06:45: What ROM deficits could indicate
11:37: What will improve tightness
14:40: Neuromuscular reeducation/“brain mapping”
17:18: Strength training can improve mobility
17:55: Does stretching improve motor mapping?
19:43: Practical application
21:10: What stretching is doing from a neuromuscular standpoint
26:02: Using stretching as a bandaid
31:48: 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 stretching
48:30: Improving flexibility as you age
50:41: At what point in your workout should you stretch

Blog - how to increase muscle definition

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#67: How the nervous system affects your results: why exhausting workouts aren't more effective

Thu, 23 Jun 2022 00:00:00 -0400

How the nervous system affects your results: why exhausting workouts aren't more effective

In 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 fatigue

3:05: Increasing muscle definition without wearing yourself down

5:30: 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 fatigue

10:29: 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 fatigue

14:45: Peripheral fatigue for muscle hypertrophy

15:45: Practical applications

17:08: Individual responses to exercise dosage/tolerance to fatigue

18:18: How to know if your workout is more centrally fatiguing than peripherally fatiguing

20:00: Is soreness a reliable indicator of effectiveness of your workout?

To try Evlo for 2 weeks free, visit www.evlofitness.com

#66: To fast or not to fast? With Katherine Andrew

Thu, 16 Jun 2022 00:00:00 -0400

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.

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To try Evlo for 2 weeks free, visit www.evlofitness.com

#65: How women should eat around their training with Dr. Stacy Sims

Thu, 09 Jun 2022 00:00:00 -0400

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 classes

To try Evlo for 2 weeks free, visit www.evlofitness.com

#64: Mistakes and misconceptions about high-intensity training with Dr. Payton Busker

Thu, 02 Jun 2022 00:00:00 -0400

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 intensity

13:38 How often to integrate HIIT

17:58 Can you get the benefits of high intensity without traditional high intensity workouts

24:09 How the nervous system plays a role in exercise

27:30 Adding HIIT back to your routine after joint pain

33:02 The process of switching up your routine

To try Evlo for 2 weeks free, visit www.evlofitness.com

#63: Metabolism and insulin with Dr. Ben Bikman

Thu, 26 May 2022 00:00:00 -0400

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 cells

26:05 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 classes

To try Evlo for 2 weeks free, visit www.evlofitness.com

#62: What foam rolling is and isn't doing for your body

Thu, 19 May 2022 00:00:00 -0400

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 outputs

14:45 The Evlo joint stability program for recovery

15:50 Is there a place for foam rolling in your routine?

16:32 Shannon’s recommendation for how to foam roll

To try Evlo for 2 weeks free, visit www.evlofitness.com

#61: Why endless cardio is not the answer with Doug Britnole

Thu, 12 May 2022 00:00:00 -0400

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 Doug

To try Evlo for 2 weeks free, visit www.evlofitness.com

#60: Why "functional" exercise isn't necessarily better with Doug Brignole

Thu, 05 May 2022 00:00:00 -0400

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

To try Evlo for 2 weeks free, visit www.evlofitness.com

#59: Low-impact doesn't always mean low joint-stress

Thu, 28 Apr 2022 00:00:00 -0400

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 classes

2:28 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 try Evlo for 2 weeks free, visit www.evlofitness.com

#58: What reformer Pilates is and isn't doing for your body with Dr. Payton Busker

Thu, 21 Apr 2022 00:00:00 -0400

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 classes

6:27 What happens to your body during a reformer pilates class?

9:06 The difference between reformer pilates and Evlo

14:12 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 try Evlo for 2 weeks free, visit www.evlofitness.com

#57: The top 7 mistakes millennial women are making in their workouts

Thu, 14 Apr 2022 00:00:00 -0400

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 watch

4:42 The myth around calorie burn

9:38 Overdoing spinning classes

13:57 The importance of resistance training

16:48 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

14 day Evlo trial

Article referenced

Blog post referenced

To try Evlo for 2 weeks free, visit www.evlofitness.com

#56: BONUS: My experience with a reset week

Mon, 11 Apr 2022 16:00:00 -0400

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 you

5:17 What lead to a reset week

To try Evlo for 2 weeks free, visit www.evlofitness.com

#55: It's time for me to take a reset week

Thu, 07 Apr 2022 00:00:00 -0400

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 try Evlo for 2 weeks free, visit www.evlofitness.com

#54: How to reduce oxidative stress to slow aging, improve results, and reduce risk of chronic disease

Thu, 31 Mar 2022 00:00:00 -0400

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 workout

4:13 What is oxidative stress?

8:23 Symptoms of oxidative stress

10:47 The two ways to manage oxidative stress

16:22 Meditating after your workout

17:16 Why we do breath work and relaxation in every Evlo class

Study #1 referenced
Study #2 referenced

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Dr. Payton's blog post
Study #1
Study #2

8 free Evlo classes

To try Evlo for 2 weeks free, visit www.evlofitness.com

#53: Neurons that fire together wire together: how to apply this powerful tool to your workouts

Thu, 24 Mar 2022 00:00:00 -0400

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 workouts

18:54 Passing through Neutral

To try Evlo for 2 weeks free, visit www.evlofitness.com

#52: Beginner weight gain is normal: what could be happening, and why to stay the course

Thu, 17 Mar 2022 00:00:00 -0400

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 fat

8:20 Increase in body composition

9:24 Cell swelling

9:56 Exercise-induced muscle damage (EIMD)

13:54 When to be concerned about swelling

16:14 Exercise dosage for proper recovery