I preach the importance of rest and recommend everyone take a "reset week" every 8-12 weeks (check out episode #30 to learn why a reset week is beneficial). But this week, it's my turn. I will be taking a step back from work and workouts to allow my brain and body to rest. I will be back next week with new content, more inspired and excited than ever! I'll also share what I'm doing on my reset week on my IG. Follow along @dr.shannon.dpt. See you all next week!To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Oxidative stress can cause problems in our bodies: it accelerates aging, contributes to fatigue and muscle wasting, and is linked to other chronic diseases. But what is oxidative stress, and how can we manage it? Shannon answers those two questions in this podcast.3:06  How breath work and post-workout meditation/relaxation can benefit your workout4:13  What is oxidative stress? 8:23  Symptoms of oxidative stress10:47 The two ways to manage oxidative stress 16:22  Meditating after your workout17:16  Why we do breath work and relaxation in every Evlo classStudy #1 referenced Study #2 referenced 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.

Biomechanics, progressive overload, and programming are all crucial for results and feeling good throughout the process. But there's a huge piece that goes overlooked: it's our thoughts. Have you ever heard of the term "neurons that fire together, wire together?" This podcast explains how this theory can be applied to your workouts to get to the next level, improve body image, and feel better doing it.2:17  Why exercise selections matter 3:44  Systemic fatigue vs specific fatigue 6:18   How your thoughts can affect your workout 11:33  The power of visualization during your workouts 14:55  How to implement these tools into your workouts18:54  Passing through Neutral Dr. Payton's blog postStudy #1Study #28 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.

Have you noticed some initial weight gain when you first start a program? Shannon discusses that beginner weight gain is commonly swelling, not necessarily fat gain, and probably not something to worry about. This podcast is NOT a weight loss podcast, nor is Evlo a weight loss program. But it is important to understand how our body may respond to exercise. Shannon talks about what could be happening if you are experiencing weight gain, especially when you first start a new routine. 4:19  Why weight gain is normal in the beginning 5:40  Gaining muscle vs gaining fat8:20  Increase in body composition 9:24  Cell swelling9:56  Exercise-induced muscle damage (EIMD)13:54  When to be concerned about swelling 16:14  Exercise dosage for proper recovery8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialStudy referenced on swellingTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Should you always keep your body guessing? The answer is yes and no - it depends on your goal. There is a time and place for mixing it up, and there's also a time and place for keeping it the same. Listen to this week's episode to learn more.0:45  Why mixing it up doesn’t solve a plateau 2:01  Muscle Confusion Myth 2:30  What stimulates muscle change 3:56  Neural Adaptation5:58  How to progressively overload your muscles11:16  When it’s beneficial to move your body in different waysReset week podcast8 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.

Today we are breaking down some common misleading fitness verbiage. Can you actually change the shape of your muscles or create longer muscles? Shannon breaks down what's actually happening in your body and what to expect from certain workouts. 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.

Improving fitness can be overwhelming. With an abundance of information, where do you start? Your body operates as a system, and one process cannot be separated from another. If optimal fitness is your goal, understanding how some key systems and hormones work is key. We lean far too heavily on our workouts to drive results, and we don't put enough time into optimizing processes that are the true keys for driving progress. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trialStudy on sleep #1Study on sleep #2To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Back pain is complex, and you want your workouts to be making your body stronger, not contributing to your back pain. Shannon breaks down common reasons for inflammation, and how to implement changes that could improve back pain. This episode is not medical advice - please seek an appointment with a medical practitioner before applying any of this information. The five basics podcastPodcast on nutrition for building muscle8 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 really isn't any secret - it's just that we match human anatomy with physics to create strong muscles with less joint wear and tear. In this episode, we talk all about mechanics of the deltoids and how to strengthen your arms in sustainable ways, and give you the tools to have less cost to the joints. 1:26 Why do Evlo members notice more muscle growth in their arms?4:10  Targeting the deltoids7:50  Optimal ways to work your deltoids 12:10  Why overhead presses aren’t the best way to target deltoids16:00  Phase loading 21:43  Tips for effectively targeting your deltoids 24:26  The 5 basics: programing, exercise selection, progressive overload, nutrition, and recovery 8 free Evlo classesDr. Shannon's IG14 day Evlo TrialThe Five Basics podcastTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Better software makes for better functioning hardware. In this episode, we're discussing how to improve your body's software (inputs via your visual system) to improve the hardware (your muscular system).Improving our visual and vestibular system can make it easier for us to see results from our workouts and will allow us more freedom of movement along the way.3:00  Nervous system input 7:10 The cause of muscle tightness9:33  Visual and vestibular input13:05  Proprioceptive system 17:42  How these systems affect exercise 20:00  How to improve your vestibular system8 free Evlo classesEvlo Fitness - 14-day free trialFollow Dr. Shannon on IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.