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.

Free week of Evlo classesDr. Shannon's IGStart your Evlo membership trialIf you feel like you’re doing everything right - putting in work at the gym, you’re trying to eat less, and still not seeing results - it COULD be because of cortisol imbalance. In this episode, I want to explain how too much exercise and too little eating can have the reverse effects that you’re hoping for because of potentially messing with your cortisol and hormonal balance. One of my goals, which I hope is evident by my content, is to encourage people to get away from the damaging “grind yourself into the ground if you want to look good” mentality. Not only do I believe this is damaging to our body image, joints, and mental health, but it doesn’t work for most people long-term, and one of those reasons is related to cortisol.3:04  What is Cortisol?7:30  The Role Cortisol Plays in Your Body12:04  Cortisol’s Relationship to Body Composition 14:07  Insulin and Insulin Resistance 19:27  How Lower Intensity Workouts Can Help Blood Sugar Levels24:59  How Much Exercise Is Too Much? 32:07  Symptoms of Elevated Cortisol 36:14  Tips For Balancing Cortisol Levels To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Shannon always preaches how vital nutrition is and that you shouldn't rely on your workouts to burn off what you ate or even be your primary weight-loss tool. Workouts should build your muscle and improve your cardiovascular system, but without proper nutrition, your workouts can't be as effective at creating a fit, strong body. There is a nutrition program on the Evlo membership that we just wrapped up. It is built by a functional registered dietitian, Katherine Andrew. Today, Shannon will share a three-step nutrition process and take clips from the program to provide insight into creating a sustainable, effective nutrition plan.2:57 What are the 3 steps 3:42  Mindset   4:54  Clip of Module 19:52  Assessing your symptoms 10:10  Clip of Module 2 21:45   Clip of Module 3 26:06   How to be consistent with your eating habits 26:32   Clip of Module 4Free week of Evlo classes: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. 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.

I know fitness watches can be very beneficial for some. But for many exercise enthusiasts, they can cause unrealized issues.Today, I'll discuss those issues and why to consider ditching your fitness watch. Here are three reasons to consider ditching your fitness watch:Tracking calories burned from your workouts isn't as effective as we thinkFitness watches can potentially mess with dopamine and motivation Fitness watches don't measure the most important thing in your workouts: how you load and stress muscles Ditching my fitness watch has been so freeing for many Evlo members and me. Listen to this episode to find out if it may benefit you, too.5:37  Calories burned during your workouts aren’t important 6:31  Exercise burns fewer calories than we think 7:18  Exercise doesn’t improve your caloric deficit  9:53 High-intensity exercise increases hunger 13:45  Trying to burn more calories can put your body at risk 15:45  THe effect of fitness watches on motivation and dopamine 21:46  Learning how to release dopamine during an activity 24:15  Workouts should feel comfortable on your joints and satisfying to your muscles 25:42  Fitness watches don’t measure how well you are loading your muscles Free week of Evlo classes: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. 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.

Different workouts can have different effects on our bodies. Today, I'll discuss how different muscle fibers are called into action and how stimulating these fibers affect your body composition. Your type one fibers are your endurance fibers. They are smaller, and although important, are less likely to improve body composition. Your time two fibers are larger and more powerful but only engaged under a certain amount of load. These fibers are very important to stimulate as we age, as we are more likely to lose these fibers with aging. They are also key in improving body composition. In this episode, I teach you how to stimulate all your fibers within one workout. We'll discuss how barre, Pilates, lifting, yoga, and running all affect your body and muscles differently. I'll leave you with my recommendation on how to incorporate different forms of exercise into your routine. For this episode, I drew on information from one of my favorite books, Body By Science by Doug McGuff.  Study referenced: https://faseb.onlinelibrary.wiley.com/doi/10.1096/fj.202100242RFree week of Evlo classesDr. Shannon's IGStart your Evlo membership trialTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, Dr. Shannon was interviewed on the Happy Nervous System Podcast with Kendra Delahooke. She talks about how fitness marketing has made us believe un-true things about what our workouts need to look like.6:33  How marketing has affected the fitness industry 14:03  Top exercise myths 19:15  Counting calories 24:07  Pushing through the pain 26:02   Getting started with a new fitness programTry 7 Evlo classes for free: https://www.evlo-fitness.com/free-week-of-evlo-podcastFollow Dr. Shannon on Instagram: @dr.shannon.dptJoin Evlo: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

A reset week can be exactly what you need to kick a plateau. A reset week is when you take a full week off your workouts. It can be extremely effective at allowing your muscles to fully heal, and you'll come back to your workouts stronger. Here's how to know it may be time for a reset week: You've been consistently strength training for 12 or more weeks, BUT you feel like you're weaker or not getting stronger. You also may feel constantly sore, tight, moody, and may even be experiencing weight gain.Before you go adding more workouts, take time to listen to this episode. It could be exactly what you need to move forward in your workouts. 1:43  How the body adapts to exercise 9:23  How progressive overload works 12:42  Maintenance Phase 13:19  Hitting a Plateau 14:45  What a plateau looks like 15:38  Mistake people make when hitting a plateau 22:45  Symptoms of overtraining 25:05  Signs that it’s time to take a reset week 28:10  What a reset week looks like Try 7 Evlo classes for free: https://www.evlo-fitness.com/free-week-of-evlo-podcastFollow Dr. Shannon on Instagram: @dr.shannon.dptJoin Evlo: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Why am I not a fan of running as a form of exercise? Well, first, it depends on why you're running. Are you running because it clears your head, is meditative, makes you feel good and accomplished? Amazing, carry on. I don't want to discourage you from running if these are your reasons. But many pick up running because they want to improve their fitness, burn off what they ate, or lose weight. In this episode, I talk about why running isn't effective if those are your goals. Here's what we talk about in this episode: The mechanics of running, and why I prefer walking (alongside strength training) for joint health and muscle buildingHow too much running (or any cardio) can decrease muscle (and therefore, your metabolism)Why running to burn off what you ate isn't effectiveHow and why to incorporate strength training if you still want to run I know this is a hot topic, but it's been highly requested; I'm finally feeling brave enough to talk candidly about my opinion. However, I never want to make anyone feel guilty for moving in ways that feel best for THEIR body. Only hear to spread the knowledge I've learned.3:34  How to incorporate running into your workouts6:00  Why running is not effective for weight loss 12:08  Calorie burn from running 15:01  Emptying your glycogen stores   18:00  Guilt driven exercise 19:03  Why burning more calories during a workout is not a good thing 20:54  Running can cause spikes in hunger 22:11  How too much running can inhibit your strength training effortsTry 7 Evlo classes for free: https://www.evlo-fitness.com/free-week-of-evlo-podcastFollow Dr. Shannon on Instagram: @dr.shannon.dptJoin Evlo: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You won't see a lot of heavy squats and deadlifts in Evlo, and it's for a few specific reasons. In this episode, Dr. Shannon breaks down the physics of squats and deadlifts and provides examples of how step-ups are more effective for the glutes and less risky for the spine.3:36  The Gluteus Maximus connection to metabolism 5:30  Why we don’t do deadlifts and squats 9:07  Why we do bodyweight step-ups 10:35  Breaking down a step up 13:58  Why squats are less effective than deadlifts 14:53  Why functional training may not be necessary  Try a week of Evlo - keep the classes forever, no CC required: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. Shannon's IG: @dr.shannon.dptPhysics breakdowns on IG: https://www.instagram.com/stories/highlights/17890058137727428/?hl=enJoin Evlo: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Stress can affect how your body recovers and benefits from exercise. When you're particularly stressed, that is NOT the time to switch things up, avoid moving altogether or ramp up the intensity. All those things will backfire. In today's episode, Dr. Shannon discusses how the neuroendocrine system responds to stress and best practices for exercising during a particularly mentally stressful time.2:50  Physical pain associated with mental/emotional stress 6:46  How moderate exercise can help with stress 8:53  The neuroendocrine system and exercise volume11:16  Steady state cardio13:05  How to choose workouts during stressful times 15:20  How stress can negatively effect your training 18:01   Signs that you are chronically stressed 20:09  How to exercise when you are stressed Study referenced: https://link.springer.com/article/10.1007/s00421-008-0852-1Article referenced: https://journals.lww.com/acsm-msse/Fulltext/2012/11000/Psychological_Stress_Impairs_Short_Term_Muscular.23.aspxTry a week of Evlo - keep the classes forever, no CC required: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. Shannon's IG: @dr.shannon.dptJoin Evlo: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.