Avsnitt
-
1:05: Why ball crunches over regular crunches?
2:43: How accurate are body composition scales?
4:48: Do the Evlo instructors do "more" than the rest of us?
6:48: Is your workout just as effective if you stop halfway through and finish the rest later?
9:17: Can men do Evlo?
11:01: What to do if your low back hurts during heavy leg exercises?
15:38: How to keep Gentle Consistency® while planning a wedding?
22:50: How to deal with body image postnatal?
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
You may have heard of the different somatotypes. Somatotypes categorize someone based on their body type: ectomorph, endomorph, or mesomorph. Shannon explains where this theory came from, how much genetics play a role in your results, and if/how you should train for your body type.
0:00: Introduction
1:30: How genetics influences fitness results
5:15: Should you train differently based on your somatotype?
10:30: What to do if you're struggling to gain muscle
16:00: What to do if you're struggling to lose fat
18:57: When is it time to see a provider?
19:40: Final thoughts
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
Saknas det avsnitt?
-
Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shannon details how and how much creatine can affect lean mass and fat mass.
0:00: Introduction
1:30: How does creatine work?
3:30: Does creatine make you retain water?
4:14: How does creatine affect body composition?
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
What is reverse dieting, and is it something you should implement to reach your goals? Registered Dietitian, Hope Brandt, discusses this in detail today.
Hope's website
Hope's IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Payton about this topic today.
Episode about Payton's IVF journey
0:00: Introduction
2:43: How can exercise have a negative effect on fertility?
8:06: Should we cycle sync?
11:23: How can exercise support fertility?
13:10: Exercise recommendations to support fertility
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
If you have a body recomposition goal, you will calculate your total daily energy expenditure to give you a calorie goal for the day. But what if that number feels too low? Hope Brandt, RD answers this today.
Hope's website
Hope's IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like:
How do you track muscle growth without getting a DEXA scan?
How long should you wait before seeing a provider if you're not seeing results?To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
Have you ever tried an intense fitness program, done it for a few weeks, and quit because of soreness, fatigue, and unsustainability? Or, have you ever felt like you're doing "all the right things" and working hard but not seeing any progress? Today, Shannon will discuss the hormonal reasons why burnout happens and how it can lead to an anti-recomposition environment in which losing fat and/or building muscle becomes difficult. Shannon will also discuss symptoms to look for that indicate burnout and where to place your efforts instead.
0:00: Introduction to "anti-recomposition"
2:03: Effects of overtraining
5:45: Am I suffering from burnout?
8:43: Qualities to avoid in a workout program
14:30: Qualities to look for in a workout program
17:10: What kind of results should I expect?
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier body. Learn all about blood sugar and why we should prioritize it with Functional Medicine Registered Dietitian, Allie Chilcote.
Work with Allie
Follow Allie on IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?" Shannon breaks down how strength training affects your cardiovascular health, specifically distinguishing the differences between traditional strength training and circuit training. She also speaks to the VO2 max changes that occur with different types of training: traditional cardio, HIIT, traditional strength training, and circuit training.
0:00: Introduction
1:40: Benefits of steady state cardio
6:05: Benefits of HIIT
7:18: Does strength training count as cardio?
11:39: How does circuit training affect cardiovascular health?
14:00: Dosage of strength training & cardio
17:10: Summary
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how do you know when you're at maintenance? Is a calorie surplus necessary for muscle growth? All these things are discussed in today's installment of ASK an RD, with our guest, Hope Brandt, RD.
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon breaks down what regional hypertrophy means and how each main muscle group can be targeted for complete muscle growth.
0:00: Introduction
1:18: Defining regional hypertrophy
2:40: Regional hypertrophy in the hamstrings
6:18: Regional hypertrophy in the quads
8:00: Regional hypertrophy in the glute max
12:40: Regional hypertrophy in the glute med
14:50: Regional hypertrophy in the inner thighs
16:54: Regional hypertrophy in the abdominals
18:55: Regional hypertrophy in the upper body
22:05: Key takeawaysTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you should eat at one time. Is it true that your body can only process a limited amount of protein from one meal?
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
In the final episode of our 200th episode series, Dr. Shannon is joined by Evlo instructor Dr. Payton to discuss Pilates. They answer if Pilates, barre, and megaformer methods build muscle. They also discuss the potential benefits of these methods and how/if to include them in your routine.
0:00: Introduction
2:35: Defining Pilates
5:14: Does high-rep, low-load training build muscle?
9:54: Benefits of Pilates
14:45: If I'm shaking or burning am I building muscle?
17: 30: Will Pilates make me "long and lean" ?
25:42: Lagree and Megaformer
30:20: Does "hard" equal effective?
34:50: Can you combine Evlo with Pilates?To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
What are the benefits of zone two cardio? Do women need to be doing zone two cardio? If so, how much? Does walking count as zone two cardio? Dr. Shannon breaks down some FAQs about intensity cardio.
0:00: Introduction
1:09: What is zone 2 cardio?
4:34: Zone 2 cardio vs. zone 3 cardio
6:15: Do women need to do zone 2 cardio?
7:39: Zone 2 cardio and body composition
9:23: Does walking count as zone 2 cardio?
13:08: Zone 2 cardio recommendationsTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
In this episode, Hope Brandt, RD, discusses the differences between table sugar and sugar alternatives like monk fruit, Splenda, and other zero-calorie sugars. We discuss the difference between naturally derived and artificial sweeteners and how they affect your body differently.
Hope's website
Hope's IGTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
In honor of our 200th podcast episode, I'm doing a series of "best of," where I summarize some of our most popular topics on the show. The episodes about metabolism are some of the most popular. Today, I discuss how we burn calories, how your metabolism changes as you age, and how muscle ACTUALLY influences metabolism.
References:
Paper 1
Paper 2
Paper 3
Paper 4
0:00: Introduction
2:25: The science of how we burn calories
6:42: How our metabolism changes as we age
11:40: How muscle effects metabolism
14:20: TakeawaysTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
-
McCall McPherson, the founder of Modern Thyroid, is a Physician Assistant and Thyroid + Hormone expert. In today's episode, she explains why she often recommends GLP-1 drugs. She educates that while they can be used for weight loss, their uses extend far beyond weight loss.
Modern Thyroid Clinic Website
Modern Weight Loss Website
McCall's IG
0:00: Introduction
3:40: What are GLP-1s?
5:20: How do GLP-1s affect your brain chemistry?
8:45: Dosing GLP-1s, muscle loss, and exercise
13:08: Who can benefit from GLP-1s?
17:00: Side effects and risks of GLP-1s
23:20: Public perception of GLP-1s
25:57: GLP1s and perimenopause
28:38: Other benefits of GLP-1s
33:13: GLP1s and fertility
35:05: Are there long term risks of GLP-1s?
38:53: What to do if you're interested in starting GLP-1s
41:34: Symptoms of inflammation
42:27: McCall's final thoughtsTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
- Visa fler
