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 fitne...
Aug 25, 2022•26 min
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 balan...
Aug 18, 2022•18 min
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 centr...
Aug 11, 2022•27 min
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 classes Follow Dr. Shannon on IG 14 day Evlo trial To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com ....
Aug 04, 2022•1 hr 7 min
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 ap...
Jul 28, 2022•27 min
"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...
Jul 21, 2022•20 min
"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 ...
Jul 14, 2022•17 min
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 Follow Dr. Shannon on IG 14 day Evlo trial To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com ....
Jul 07, 2022•9 min
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:...
Jun 30, 2022•59 min
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. spe...
Jun 23, 2022•22 min
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 recommendation...
Jun 16, 2022•34 min
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 Follow Dr. Shannon on IG 14 day Evlo trial To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com ....
Jun 09, 2022•41 min
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 w...
Jun 02, 2022•46 min
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 ...
May 26, 2022•49 min
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...
May 19, 2022•18 min
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 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com ....
May 12, 2022•20 min
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 classes Follow Dr. Shannon on IG 14 day Evlo trial To take our free 35-minute Upper Body Build class taught by Dr. Shannon, v...
May 05, 2022•18 min
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 Follow Dr. Shannon on IG 14 day Evlo trial 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 ...
Apr 28, 2022•25 min
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 Follow Dr. Shannon on IG 14 day Evlo trial 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 ...
Apr 21, 2022•45 min
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 Doi...
Apr 14, 2022•29 min
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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com ....
Apr 11, 2022•22 min
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 Bo...
Apr 07, 2022•2 min
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...
Mar 31, 2022•18 min
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 th...
Mar 24, 2022•24 min
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 weig...
Mar 17, 2022•19 min
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 Adaptation 5:58 How to progressively overload your muscles 11:16 When it’s beneficial to move your body in different ways Reset week podc...
Mar 10, 2022•17 min
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 classes Follow Dr. Shannon on IG 14 day Evlo trial To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com ....
Mar 03, 2022•21 min
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 classes Follow Dr. Shannon on IG 14 day Evlo trial Study on s...
Feb 24, 2022•26 min
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 podcast Podcast on nutrition for building muscle 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial To take o...
Feb 17, 2022•32 min
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 deltoids 7:50 Optimal ways to work your deltoids 12:10 Why overhead presses aren’t the best way to target ...
Feb 10, 2022•28 min
