Every year, Shannon releases a "Thanksgiving" episode centered around exercise and food. This year, she's speaking to something that is common around this time of year - using exercise as a tool to "burn off" your food. She discusses why this isn't possible and how to re-wire your relationship to exercise and food. She also discusses how to add gentle movement to manage a glucose spike and feel better after a large meal. 0:00: Introduction 6:00: Why we can’t “earn” our food 13:12: How can you feel better on Thanksgiving?16:26: How insulin sensitivity can play a role18:00: How you can use post-meal movement to your advantage Study 1 referencedStudy 2 referenced14-day free trialFollow 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.

In last week's episode, we talked about habits necessary for body recomposition. We discussed the importance of sleep and how fitness results are more difficult to attain without proper sleep. But what if you're in a season of life where sleep deprivation is unavoidable? Can you still see fitness results? Short answer: yes. Dr. Shannon and Registered Dietitian Hope Brandt speak on how to adjust nutrition and fitness when you're sleep-deprived to continue progressing towards body recomposition.0:00: Introduction 3:20: Mitigating the effects of sleep deprivation 6:48: How eating high protein helps when sleep in lacking 8:63: Calorie deficits and sleep deprivation 12:08: What is a moderate calorie deficit?16:48: Training and sleep deprivation 19:52: Hope’s experience with training postpartum 22:58: Fueling before/after workouts 27:43: Summary  Follow Hope on IGWork with Hope14-day free trialFollow 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.

Since body recomposition requires slow and steady changes, it requires lifestyle and habit changes. In this episode, Shannon discusses the habits necessary for body recomposition and discusses the basics of forming habits. 0:00: Introduction 5:45: Important factors for body recomposition 6:40: Sleep and body recomposition 9:50: Nutrition and body recomposition 14:00: Exercise and body recomposition 15:15: Habit forming 19:35: Stages of forming a new habit 14-day free trialFollow 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.

Enjoy this Q&A podcast episode with Shannon, where she addresses some common question from Evlo members! 0:23: What is the best time of day to work out?1:30: Should I prioritize exercises where I can “feel” my glutes over other exercises?8:09: How can I apply the principles from this podcast to any group exercise class?12:14: Is the 4X per week Evlo track as effective as the other tracks?14:22: Should I be doing kegels during core work?15:36: Is standing ab work effective?14-day free trialFollow 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.

Carb cycling is a nutrition method for body recomposition. In this episode, Shannon interviews Esosa Osagiede, a Registered Dietitian, to discuss what carb cycling is, how to do it, and when it is and isn't appropriate. 0:00: Introduction2:50: What is carb cycling?4:55: What if people are afraid of eating carbs?6:00: Importance of including carbohydrates 8:15: An example week of carb cycling 13:55: Being in a moderate calorie deficit 16:40: Caloric needs and mass18:45: Food before/after a workout 25:00: Carb-heavy days 28:00: Plate method 30:40: Beginner tips and thoughts 33:00: How to work with EsosaFollow Esosa on Instagram14-day free trialFollow 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.

You may have heard that exercising too much can affect your hormones. But how exactly does this happen? Listen to today's episode to learn.0:00: Introduction3:35: Hormones affect our behaviors 6:30: What is overtraining?9:29: Hormones affected by overtraining 14:10: Listening to the signs of overtrainingPrevious episode: Where is your calorie burn plateau? Free workshop linkFree Evlo 101 class14 day free trialFollow 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.

What are the physiological differences between men and women, and how does that influence how they should train?0:00: Introduction0:45: Differences in muscle recruitment4:37: Muscle fiber composition9:44: Hormonal cycles in men and women17:50: How are men and women similar?Free workshop linkFree Evlo 101 class14 day free trialFollow 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.

Is building muscle during pregnancy possible? Or should it even be a goal? Dr. Shannon discusses this in today's episode. 0:00: Introduction0:43: Evlo Prenatal Program 4:14: Benefits of exercise during pregnancy 6:01: Changes during the 1st trimester12:15: Changes during 2nd trimester13:25: Changes during 3rd trimester 14:50: Is it possible to build muscle during pregnancy?17:17: Should muscle growth be the goal during pregnancy?19:40: Should you start strength training while you’re pregnant if you’re new to lifting?21:18: Cardio during pregnancy 22:22: HIIT during pregnancy 22:58: Summary Free workshop linkFree Evlo 101 class14 day free trialFollow 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.

Stress is an issue many of us can relate to. But stress isn't always bad. In fact, stressing your body in the right ways and amounts can be productive. In today's episode, Dr. Shannon and Dr. Payton will help you learn when exercise stress is productive and unproductive.0:00: Introduction1:35: Emotional vs. physical stress response 3:22: Stress as it relates to cardio 7:22: The importance of cool downs 14:55: “Productive stress” with biomechanics22:12: “Unproductive stress” with group fitness25:30: Heated workouts Free workshop linkFree Evlo 101 class14 day free trialFollow 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.

You may have heard testimonials about low-impact workouts being more effective than high-intensity workouts. Is there validity to this? Can you workout in a way that is less stressful on your body but still effective? 0:00: Introduction2:50: What makes a workout “effective”?6:40: Excessively high rep ranges8:50: The transition to low-impact workouts 10:30: High-impact workouts11:42: How to program an effective exercise planFree workshop linkFree Evlo 101 class14 day free trialFollow 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.