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 EIMD14:47: 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 muscle24:55: Summary 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.

Dr. Payton and Dr. Shannon discuss:Why you get soreWhy soreness is not a reliable indicator of your workout's effectivenessWhat to do when you ARE soreWhat to do when you're constantly soreTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 burner8:45: 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 flexibility19:20: Fasting for individuals <35 y/o22:21: Fasting for individuals >35 y/o24:10: Exercising in a fasted state28:40: Importance of building muscle mass 31:35: How to find Cynthia Thurlow8 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.

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.

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: Introduction2:02: 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 Expenditure14:12: 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?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.

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.

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: Introduction6:40: Opposite position loading13:25: How to feel this principle in your workouts 15:06: Resistance curves of exercises 19:06: Early-phase loading 21:09: Late-phase load example24:07: 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 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.

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.

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 introduction1:47: 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 trimesters8:40: 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 AmeliaFollow Amelia on Instagram 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.

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.