In this episode, Dr. Shannon, Dr. Payton, and Dr. Jill discuss several Evlo stories, explaining why they may have experienced the results they saw and how you can too.  0:00: Introduction 0:35: “The gentle, low-impact feel of Pilates, with the results of strength training”5:03: How you can improve pelvic health without doing kegels 10:50: Less work, better fitness results 15:41: Body recomposition Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Are you in a season where maintenance is a goal? Maybe you're training for a race or don't have the time to commit to much resistance training. Listen to this episode to learn about maintenance, when it's appropriate, and how to maintain muscle. 0:00: Evlo member story 2:34: Maintenance mindset vs. muscle building mindset 6:38: The importance of stimulating type 2 muscle fibers 9:12: Recommended volume for muscle building 10:00: Recommendations for maintaining muscle 12:18: Summary Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The messaging around a certain form of exercise "snatching" you, which is the internet's newest word for "toning" or "tightening," is simply another marketing ploy from the fitness industry. Listen to this episode to learn why.0:00: Why Pilates isn’t “snatching” you4:09: How to determine if you’re workout is building muscle using the REPS framework5:58: Why Pilates may make you feel “snatched” 10:55: Conclusion Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Modeling a healthy relationship to food and exercise is important to me as a new parent. In this episode, Registered Dietitian Hope Brandt and I discuss our strategies for modeling healthy behaviors around food and fitness for our daughters. 0:00: Introduction 3:02: Separating food from exercise 7:17: Diminishing the importance of outward appearance 10:09: How you show up for your workouts matters 13:56: Modeling Gentle Consistency™️ 23:44: “Neutralizing” food29:40: Avoiding food as a reward or coping mechanism33:40: Final thoughts Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

How you exercise in your 30s can not only impact how you feel and look now but also will set you on a path to age well and avoid disease. 0:00: Introduction0:58: How your body changes in your 30s and why building muscle matters2:34: The anti-aging effect of satellite cells4:45: What type of training stimulates satellite cells?6:17: Why you shouldn’t wait to build muscle  8:55: REPS framework for building muscle 10:30: ConclusionTry Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Many fitness methods claim to "tone your arms" or "slim your thighs." This is false advertising, with the assumption that you can "spot treat fat." Shannon breaks down the science of spot-treating fat and the efficacy of using exercise to improve/reduce cellulite in this episode. Podcasts Referenced: Exercise and leannessNutrition and leanness with Hope Brandt, RDWhere is your calorie burn plateau?0:00: Introduction1:30: What is body recomposition? 3:42: Does HIIT reduce belly fat? 5:55: How can exercise affect cellulite? 7:50: Summary on spot treating fat and body recomposition10:42: Two tips if body recomposition is a goal Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Squats have been deemed the gold standard for building muscle in the legs while improving functional strength. But what if squats don't feel good on your body or aren't enjoyable? Do you have to do them to be functional in your day-to-day life? Shannon breaks it down in this episode. Studies referenced: #1#2#30:00: Evlo member story 3:37: Introduction to why you don’t have to squat to be functional 4:36: Benefits of squatting 8:11: Reasons why you may choose squats over another lower body exercise9:11: Why squats may not feel good in your body 15:14: Do I need to squat to be functional? 21:24: Exercise swaps that can replace squats24:38: Summary Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What is PCOS, what are the symptoms, and how can you exercise to improve symptoms? You'll learn all these things in this interview with Dr. Payton Busker. Tools to measure recovery blog post referenced0:00: Introduction 0:58: Payton’s personal story with PCOS 4:33: Defining PCOS8:43: Symptoms of PCOS14:34: Influence of diet in treating PCOS 17:30: Link between PCOS and insulin resistance19:40: Long term risks of PCOS24:08: Exercising with PCOS28:30: Indications that you’re not recovering 30:17: Exercise recommendations for PCOS 32:58: Exercising for fertility if you have PCOS  35:23: “Non-exercise” ways to manage PCOS38:00: Payton's final thoughts Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on Instagram To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You may have heard that the more muscle mass you have, the more calories you burn at rest. Is this true? If so, what is the extent of this effect? How does muscle influence metabolism? Study on metabolism throughout lifespan0:00: Evlo member story 2:58: Introduction to the relationship between muscle and metabolism 4:02: Defining metabolism9:33: Which body systems require the most energy? 12:40: How adding muscle mass improves your metabolism in more ways than one19:38: Conclusion Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

0:00: Introduction 1:15: Working out less for better results 2:54: What is a hard set? 6:34: Optimal volume for muscle growth11:05: Adding more volume does not have proportionate benefits on muscle growth13:58: The importance of exercise selection on central nervous system fatigue 18:16: Study comparing low vs high volume workout 22:47: Why you may see better results doing Evlo 24:15: Can reducing volume produce higher quality workouts? 26:27: How to choose a track as an Evlo member for best results 28:27: SummaryStudy #1 referencedStudy #2 referenced Try Evlo 14 days for freeFollow Dr. Shannon on InstagramFollow Fit Body, Happy Joints on InstagramTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.