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.