Today we are adding another layer of understanding of our bodies: female hormones. Our guest, Krista Chernoff, is a nurse practitioner who discusses what hormones are, how they cycle as females, how to track those cycles, and how to exercise based on the phase of your cycle.2:20  What are hormones and what do they do?5:06  Why should women adapt their workouts to their hormones 8:34  What are the female cycles? 13:32  How to track your cycle 19:54  What can happen when you ignore where you are in your cycle 28:20  How to exercise during each phase of your cycle    40:20  How to track if you do not menstruate Find Krista: WebsiteInstagram: @kristachernoff_fnpFacebook: @kristachernoffFNP Join Evlo on a 14 day free trial Shannon's InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The more connected you are to your muscles, the more effective your strength training workouts will be. You can use external resistance like weights and gravity to stress muscles, but you can also use internal resistance like recruiting motor units by flexing. In this episode, I walk you through what a motor unit is, how they are recruited, and a tool you can use to improve the recruitment of your glutes.You can use this tool for any muscle, and it will improve your results. Glute max anatomy video Learn more about motor unitsJoin Evlo for 14 days (limited time only) Dr. Shannon's Instagram: @dr.shannon.dptTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Dr. Natasha is a medical doctor in Physical Medicine and Rehabilitation. She discusses the anatomy of the nervous system and how injury to the brain or body can affect your fitness routine. Follow Dr. Natasha on InstagramFollow Dr. Natasha on TiktokStart your Evlo 14 day trial (limited time only) To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Today we’re going to talk about something specific when it comes to aging - and that’s the tendency to develop insulin resistance as we age.  Insulin resistance is widespread, with some doctors claiming that most of the population has some level of insulin resistance. Insulin resistance is linked to many "age-related" diseases like heart disease and even dementia. Gaining muscle is one way to improve our insulin sensitivity, which can help us age healthier. The five basics podcastCardio podcast #1Cardio podcast #2Join Evlo - 7 day trial To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Gentle consistency is the recipe to fitness success for your lifetime, but many people want results fast. This leads to burn-out and isn't sustainable. Here are four mistakes to avoid in the new year:Ramping intensity too quicklyDoing workouts that cause too much overall fatigue, rather than specific fatigue to musclesTrying to use exercise as a fat loss toolNot having a planThese things are very normal and common, but you want to avoid them if sustainable fitness is your goal. Foundations program Recovery podcastEvlo Fitness - 7-day free trialFollow Dr. Shannon on IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Shannon is addressing some frequently asked questions in today's episode:How much cardio should I add?How much should I stretch? Can I gain muscle without lifting super heavy?Tune in to hear her take on these FAQs!Sign up for our Evlo Foundations program (free for two weeks)Resources:Cardio podcast: HIIT Cardio podcast 2: steady stateHow to measure your recovery Study on HIIT dosageTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Consistency is the currency for results if you follow five basic principles. The five basics for exercise results are: ProgrammingExercise selectionProgressive overloadNutritionRecoveryIf you get those things down, your body will get stronger. I explain each one of them in detail in this episode. Many people don't apply these things, and therefore they don't stay consistent, get injured, or don't see their bodies adapt and improve. In this episode, I gave the most common reasons why people aren't consistent with the five basics and gave tips on how to stay consistent so you can effortlessly integrate exercise into your life forever.  How to measure if you're recovering properlyCardio episode part oneCarido episode part twoNutrition for muscle growth podcast8 free Evlo classesDr. Shannon's InstagramEvlo Fitness - 14-day free trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We spend a lot of time talking about what to do IN your workouts for great results without wearing down your joints. But what should we be doing outside of your workouts to make sure your workouts are creating the strongest impact? It turns out, the time outside of your workouts is equally as important as the workouts themselves. Recovery is 50% of the equation.So that means the efficacy of your workouts is only as good as your ability to recover from them. This episode is all about recovery. In this episode, we'll talk about:- Why everyone should prioritize recovery- Should you workout when you're sore- My recommendations for recovery days- How many recovery days to take- A couple of cool tools you can use to measure how recovered your system is before you go into your workoutPodcasts referenced: Under-training from over-trainingHow to eat for muscle growthHuberman lab on recoveryEvlo:7 free Evlo classes7-day Evlo trialDr. Shannon's IG: @dr.shannon.dptHand Dynamometer I just purchased To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, I'll talk about how using your nervous system to recruit more fibers can improve your results, even if you aren't adding more resistance. For the general fitness community - and what I recommend to my clients - is to set a goal of hypertrophy in their workouts.This means your muscles are increasing in size, which helps improve all sorts of health measures like insulin sensitivity, cardiovascular health, and body composition. I always encourage people to get to a certain muscle size by selecting the most effective exercises for each muscle group and progressively overloading that muscle by adding more resistance and/or volume as the resistance gets easier.  Then you can maintain that muscle size by using the same resistance and volume.Now, the first concern I hear, especially from women, is that they don't want to get bulky. Getting bulky is actually super difficult for most people. And since we are losing muscle mass as we age, we really need to resistance train to offset that and hopefully add more muscle. One of the reasons Evlo is not only 1. More effective at creating stronger muscles but 2. Usually more joint-friendly and will often make your joints feel better is because we understand anatomy, neurology, and physics. Muscle cells are sensitive to force - and exercise is mechanical force being applied to a muscle over and over. But they are sensitive to the angle, dose, and intensity of that force. The more precise and intentional that angle, dose, and intensity, the better that muscle will grow and the better your joints will feel. We've talked a ton about dose - and how more is not better. But today, we are going to talk a bit more about intensity and angle, and I'm going to give you a great tool for increasing the effectiveness of your workouts without adding more resistance or volume.1:24  Muscle Hypertrophy2:12  The concern with getting bulky4:49  Why Shannon likes moderate to light load to your muscles 7:40  Examples of load to the glute muscles 10:14  How to decelerate muscle hypertrophy with perceived effort 12:43  What is mechanotransduction?  16:50  Mechanoreceptor Feedback 19:14  Why exercise selection is key 20:36  Example of angles of force Study #1 referenced: https://journals.lww.com/nsca-jscr/fulltext/2014/10000/effects_of_different_volume_equated_resistance.27.aspxStudy #2 referenced: https://pubmed.ncbi.nlm.nih.gov/27329807/Join Evlo for free for 7 days: https://www.evlofitness.com/Free week of Evlo classes: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. Shannon's IG: @dr.shannon.dptTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

It's all too normal to feel guilty about enjoying your favorite holiday treats and try to "burn it off" the next day in your workout. In this episode, I'll discuss why this isn't recommended or effective. I'll talk about why it leads to burnout and how it actually isn't likely to increase your overall deficit and make a dent in burning extra calories. Let's re-write fitness norms. Let's use our workouts to build ourselves up, not punish ourselves. Join our email list to be in the know about our Cyber Monday special: https://www.evlo-fitness.com/subscribeDr. Shannon's IG: @dr.shannon.dptStart your Evlo membership trial: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.