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 programs13:32: Measuring your workouts based on sweatiness 15:34: Combining balance with strength 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.

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 ways3:29: Why exercising in the cold is not ideal for strength training 4:35: The breaking effect 5:30: Difference in increasing central vs. local temperature 6:47: The effect of room temperature on performance 8:24: Central temperature increases can lead to decreased neural drive10:24: A tool to increase local temperature without increasing room temperature11:20: Don’t use heated workouts with the purpose of expediting weight loss14:30: Don’t use heated workouts to gain more flexibility 15:23: Don’t work out in heated rooms if you have a medical condition and/or have not been cleared by your doctor 15:39: Consider exercising in a warm room when doing light cardio 18:02: Consider exercising in a warm room to improve muscle activation 19:20: Consider exercising in a warm room if you work out in the morning 20:52: General recommendations if you want to start working out in a warmer room 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialReview referencedStudy referenced To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

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 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. 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 sleep9:25: The relationship between weight and sleep 12:00: Working with a patient on sleep 13:25: Sleep apnea16:15: Jaw/airway development and the impact on sleep 19:18: Elements of nutrition that affect sleep20:36: Sleep hygiene 22:18: How light affects your sleep 23:33: Exercise recommendations when you’re not able to get quality sleep26:18: How to work with Dr. Meredith Work with Dr. Meredith Follow Dr. Meredith on IG Meditations X Evlo8 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.

"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 advertising3:10: Reason number 1: The goal of performance and the goal of general fitness are separate entities5:18: Prevalence of back pain in elite athletes7:30: Reason number 2: Skill training is different than training for health and/or body composition10:58: Reason number 3: Athletes have sport-specific needs; exercise selection is sport-specific13:16: Reason number 4: Completing an athlete’s program because you “want to look like them” may leave you disappointed 15:06: Reason number 5: Athletes have an off season 17:14: Understanding the risks that come with “training like an athlete” for general fitnessMeditations X Evlo8 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.

"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 desire3:54: what are “toning” workouts?5:00: Reasons why the workouts themselves are not contributing to significant fat loss5:15: Seeing fat loss when you first increase your activity level6:18: Should you be “mixing up” your routine?6:40: Muscle hypertrophy and progressive overload 8:19: Soreness does not equal effectiveness9:19: Viewing exercise as “fat burning” as opposed to “muscle building” can set you up for long-term issues 10:09: Fat loss happens systemically 10:58: Systemic fat loss occurs with changes in nutrition 12:25: Our bodies respond differently to diet and exercise13:50: What to look out for when choosing an exercise program 15:19: Separating marketing from reality Meditations X Evlo8 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.

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 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, 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 restrictions04:15: Analyzing ROM: bilateral vs. unilateral06:45: What ROM deficits could indicate11:37: What will improve tightness14:40: Neuromuscular reeducation/“brain mapping”17:18: Strength training can improve mobility17:55: Does stretching improve motor mapping?19:43: Practical application 21:10: What stretching is doing from a neuromuscular standpoint26:02: Using stretching as a bandaid31:48: Why stretching might not be the first line of defense 35:58: Can stretching be dangerous?39:10: Stretches that are not recommended 43:33: General recommendations for stretching48:30: Improving flexibility as you age50:41: At what point in your workout should you stretch 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.

How the nervous system affects your results: why exhausting workouts aren't more effectiveIn 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. specific fatigue (peripheral fatigue3:05: Increasing muscle definition without wearing yourself down5:30: How hypertrophy (gaining muscle) happens + motor unit recruitment 8:03: Different types of fatigue (central and peripheral fatigue)9:40: How central fatigue affects peripheral fatigue10:29: How peripheral and central fatigue affect results differently 13:15: The “interference effect” 13:53: Different types of workouts/exercises that can lead to high levels of central fatigue14:45: Peripheral fatigue for muscle hypertrophy15:45: Practical applications 17:08: Individual responses to exercise dosage/tolerance to fatigue18:18: How to know if your workout is more centrally fatiguing than peripherally fatiguing20:00: Is soreness a reliable indicator of effectiveness of your workout?Blog - how to increase muscle definition 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.

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 recommendations, and more. 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.