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.

Delve into the science behind creatine’s effects on body composition! Discover how this popular supplement works to enhance muscle gains and athletic performance. Myth-busting reveals that while creatine can increase strength, it doesn’t aid in fat loss. Plus, learn how it interacts with water retention and its implications for lean mass. Get ready to optimize your fitness journey!

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.