Dr. Stacy Sims speaks on how to eat and train to optimize your body as a female. We talk about mistakes women make with nutrition around their fitness, her opinions on fasting, and more.  Dr. Sims is an exercise physiologist and nutrition scientist who aims to improve research around women's training and physiology. 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.

There are many mistakes and misconceptions when it comes to high-intensity training. This episode breaks down how to add high intensity (or not) in a way that will benefit your body instead of hurt your body. In this episode, Dr. Shannon has a discussion with Evlo teacher and Doctor of Physical Therapy, Payton Busker.1:50  What is high intensity? 4:34   Benefits of high intensity13:38  How often to integrate HIIT17:58  Can you get the benefits of high intensity without traditional high intensity workouts24:09   How the nervous system plays a role in exercise 27:30   Adding HIIT back to your routine after joint pain33:02  The process of switching up your routine Sign up for FOUNDATIONS by June 3rd 2022 - first two weeks free8 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.

Metabolic scientist, Dr. Ben Bikman, talks about insulin sensitivity and metabolism in this week's episode. He breaks down why we should all improve our insulin sensitivity and his educated opinions on how to do it. He also breaks down some myths about metabolism and talks about burning calories. 4:40  What is considered optimal metabolic health? 5:30   What is Insulin? 11:30  Can healthy, fit people have insulin resistance issues? 20:18  How to improve insulin sensitivity and shrink fat cells26:05   Fasting and cortisol levels 27:48  How can exercise improve insulin sensitivity? 30:55  How does muscle adaptation factor into insulin sensitivity? 32:37  Calories In, Calories Out 36:50  Does cutting calories reduce your metabolism? 41:16  Eating before and after exercise  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.

Is there a place for foam rolling? In this episode, I talk about how foam rolling/massage guns/etc. affects your body. I talk about how foam rolling can be a band-aide to a damaging routine and how to use foam rollers if you choose.1:35  Mechanoreceptor stimulation by foam rolling 3:37  What foam rolling won’t do 6:47  Should you be foam rolling?11:01  Better inputs create better outputs14:45  The Evlo joint stability program for recovery15:50  Is there a place for foam rolling in your routine?16:32  Shannon’s recommendation for how to foam roll8 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. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about how your body adapts to cardio and how "eat less, move more" is oversimplified. 1:34  Evlo Member Story 9:00  Conversation with Doug8 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. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about some of the antiquated beliefs in the fitness industry, namely that your exercise has to be "functional."3:48  What are the biggest fitness myths out there 7:29  Doug’s thoughts on functional exercise  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.

Low-impact workouts aren't always less joint stress. Exercise selection, variety, and dosage are more important than just doing workouts with no jumping.  In this episode, we'll talk about how to make your low-impact workouts effective AND less strain on your joints. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trial2:28  Dosage and repetition of low impact movement 5:40   Are fitness classes more joint-friendly?7:24  The importance of exercise selection 11:00  Low impact and late phase loaded exercises 19:50  Making low impact workouts more effective To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Payton Busker PT, DPT, is talking all about reformer Pilates and how it affects your body. We talk extensively about core, posture, and how genetics play a large role in your body's adaptation to exercise. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trial6:27  What happens to your body during a reformer pilates class? 9:06  The difference between reformer pilates and Evlo14:12  The difference between a workout being hard and a workout being effective 21:07  The Pilates Instructor Body Type 25:12  Pilates for core work 32:13  Working your core every day To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Let's be honest; millennial women are BUSY. We want to spend our energy in ways that will work for us, not against us. In this episode, Shannon discusses some common mistakes that millennial women make in their workouts and how to direct their energy more effectively.1:30 The best ways to use your energy 3:59 Ditching your fitness watch4:42 The myth around calorie burn9:38 Overdoing spinning classes13:57  The importance of resistance training16:48 The problem with running marathons 18:36  Doing the same movements or only working the same muscles 20:19  Having no structure to your workouts 25:02  Not listening to your body 26:50  Thinking that joint pain is normal  8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialArticle referencedBlog post referenced To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

I've been a hypocrite. I haven't practiced what I preach in taking enough recovery. In this episode, I recount my personal experiences on why I decided to take a reset week, what I'm learning, and how to identify a need for one in the future. 0:30  What is a reset week? 3:45  How burnout can benefit you5:17  What lead  to a reset week To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.