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 fi...
Jan 05, 2023•32 min
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 Follow Dr. Shannon on IG 14 day Evlo trial To take our ...
Dec 29, 2022•14 min
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 Follow Dr. Shannon on...
Dec 22, 2022•28 min
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 Follow Dr. Shannon...
Dec 15, 2022•32 min
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 h...
Dec 08, 2022•24 min
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 Be i...
Dec 01, 2022•42 min
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 8 free Evlo classes Follow Dr. Shannon...
Nov 24, 2022•14 min
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 ...
Nov 17, 2022•38 min
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 person...
Nov 10, 2022•37 min
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 .
Nov 07, 2022•20 min
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 ...
Nov 03, 2022•22 min
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 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 ....
Oct 31, 2022•17 min
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: My...
Oct 27, 2022•19 min
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 res...
Oct 24, 2022•14 min
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: ...
Oct 20, 2022•28 min
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 take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com .
Oct 17, 2022•9 min
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...
Oct 13, 2022•34 min
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 ....
Oct 10, 2022•13 min
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 kee...
Oct 06, 2022•28 min
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 .
Oct 03, 2022•23 min
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 31:0...
Sep 29, 2022•34 min
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 .
Sep 26, 2022•8 min
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 cla...
Sep 22, 2022•22 min
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 .
Sep 19, 2022•8 min
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 yo...
Sep 15, 2022•37 min
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 .
Sep 12, 2022•9 min
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 maintenanc...
Sep 08, 2022•38 min
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 .
Sep 05, 2022•8 min
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 ...
Sep 01, 2022•45 min
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 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 29, 2022•8 min
