The Dr. Shannon Show

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.

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.