Fit Body, Happy Joints ®
343 episodes - English - Latest episode: 3 days ago - ★★★★★ - 794 ratingsDevelop your most fit body, while perserving your body. Dr. Shannon, DPT is a physical therapist and long-time fitness trainer. She integrates the current research with her experience as a PT and trainer to educate you on effective fitness practices that don't wreck your body. In her concise, no-fluff episodes, Shannon busts myths and gives you tangible takeaways in each episode. Try her workout platform here: https://www.evlofitness.com/?utm_source=podcast&utm_medium=link+in+bio&utm_campaign=evloTry her free class here: https://bit.ly/3jnJXi7Follow her on Instagram here: https://bit.ly/3DusHPjFollow her on Tiktok here: https://bit.ly/3Hn6cg5
Homepage Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed
Episodes
#114: Do women HAVE to lift heavy?
May 18, 2023 04:00 - 31 minutes - 21.5 MBDo women HAVE to lift heavy to see muscle growth and stay strong as we age? The answer in Shannon's perspective: no. Current literature suggests that you can use a wide variety of loading ranges, and still see muscle growth and results. Shannon explores why this is being recommended and challenges the idea that you have to lift heavy to improve body composition, improve muscle mass, and stay healthy as you age. 0:00: Introduction 2:07: Do you have to lift heavy to see results? 4:24: Should...
#113: Improving endocrine dysfunction and fertility with Dr. Audrey Gaskins
May 11, 2023 04:00 - 26 minutes - 18.3 MBReproductive health is a sign of overall health. Lifestyle, environmental, and dietary changes can improve endocrine health, fertility and have long-term health benefits. Dr. Audrey Gaskins talks about lifestyle, dietary, and exercise modifications to improve reproductive health. 0:00: Introduction 3:30: Dr. Gaskins’s research focus 4:58: Fertility endpoints and time windows 6:12: “Lowest hanging fruit” for improving fertility 10:00: Environmental factors that can affect fertility 16:09:...
#112: Is cardio making your stress better or worse?
May 04, 2023 04:00 - 30 minutes - 21 MBAre you someone who uses exercise as "therapy"? Exercise can improve stress resilience, but it can also add to your stress. Chronic stress can contribute to body composition changes, metabolic disease, and more. In this episode, Shannon discusses how chronic stress affects your hormones, how to know if you are chronically stressed, and how to identify if your workouts are adding or subtracting to your stress levels. 0:00: Introduction 1:12: How does stress affect your hormones and nervous...
#111: Weight loss drugs: Ozempic, Wegovy, and more with Dr. Arti Thangudu
April 27, 2023 04:00 - 26 minutes - 18.2 MBSemaglutide is a drug that you may have heard of under the brand names Ozempic or Wegovy. This drug is used to treat diabetes but is also used for weight loss. In today's episode, endocrinologist Dr. Arti Thangudu breaks down who this drug is indicated for, who it is NOT indicated for, the side effects, and more. 0:00: Introduction 2:24: What is Semaglutide and how does it work? 5:15: How do these medications impact weight and appetite? 7:14: Are there any effects on mental health? 8:17:...
#110: Tools to improve muscle activation & results from training
April 20, 2023 04:00 - 30 minutes - 21 MBThe somatic nervous system is responsible for sending your brain information via your five senses. You can use tools such as mobility and touch to stimulate your somatic nervous system, improving your brain's "map" to your muscles and therefore improving activation in your workouts. 0:00: Introduction 3:38: What is the somatic nervous system? 6:53: Inputs and outputs 9:45: Stimulating mechanoreceptors to improve your results 14:30: Tools for improving the motor map of the body 21:13: Jam...
#109: How to train your nervous system
April 13, 2023 04:00 - 42 minutes - 29.4 MBWe train our muscles and our cardiovascular system. We can also train the network that we don't see: our nervous system. In this episode, Shannon focused on the autonomic nervous system. She talks about sympathetic and parasympathetic activation and how each influences your fitness results. She provides tangible tools and takeaways to start training your nervous system more effectively. 0:00: Intro 3:16 Breaking down the different parts of the nervous system 6:27 How your nervous system...
#108: Nutrition and leanness with Hope Brandt, RD
April 06, 2023 04:00 - 37 minutes - 25.5 MBIf getting leaner is your goal, nutrition should be your main focus. In this episode, I talk to Registered Dietitian Hope Fitzgerald Brandt. We talk about her own journey with weight loss, what to change if you have a lot of weight to lose, and what to tweak if you have the last 10 lbs or so to lose. 0:00: Introduction 3:58: How Hope approaches weight loss and aesthetic goals 5:35: Hope’s personal journey with weight loss 9:30: Going beyond “eating clean” 11:50: What does it mean to be i...
#107: Exercise and leanness
March 30, 2023 04:00 - 30 minutes - 20.9 MB"Eat less, move more," if weight loss is your goal. Right? Not necessarily. In this episode, Shannon breaks down how exercise affects leanness. 0:00: Introduction 1:43: Low Energy Availability (LEA) 7:22: Systematic Review of exercise alone for weight loss 9:20: Fitness trackers and weight loss 14:42: How exercise CAN affect weight loss 17:15: How does exercise use fat as fuel? 23:00: Should you increase your step count to accelerate weight loss? 24:15: How much exercise should you be doin...
#106: Pilates... is it "enough?"
March 23, 2023 04:00 - 45 minutes - 31.5 MBPilates is very popular right now. But is it "enough" for the modern woman? 0:00: Introduction 3:20: Why is Pilates so popular right now? Moving from high to low intensity 7:42: Pilates marketing 9:40: Pilates background 11:10: Pros of Pilates 15:37: Cons of Pilates 22:36: Complex moves and how they affect hypertrophy 27:33: Myth busting: “Pilates will make you long and lean” 30:35: Myth busting: “Pilates will tone your body” 32:15: Myth busting: “Pilates is hard/burns so it must be ef...
#105: "Mom butt" and more with Dr. Amelia Ponchur
March 16, 2023 04:00 - 48 minutes - 33.1 MBWhat is "mom butt," and how can you address it? Does core stability work actually "shrink" your waist? Are crunches safe for postpartum women? Dr. Amelia Ponchur, pelvic floor and women's health physical therapist, discusses all these topics and more. 0:00: Introduction 3:30: What is “mom butt”? 10:04: What is the best way to hold a baby? 11:33: How do your feet affect your pelvic floor? 19:07: How should you work your glutes if you think you have mom butt? 23:35: Core stability: Can it “...
#104: Become a master listener of your own body
March 09, 2023 05:00 - 53 minutes - 36.8 MB"Listen to your body" has become a cliche in the wellness world. What does it even mean, and how can you do it? Shannon and Payton break down what listening to your body means from a neurology standpoint, how it can improve your body image AND your results, and they break down a step-by-step process for being a better listener of your own body. 0:00: Introduction 1:14: What “listening to your body” means from a nervous system standpoint 5:45: The power of listening to your outputs 9:20: Ag...
#103: 100TH EPISODE BEST OF: Why I don't stretch
March 02, 2023 05:00 - 35 minutes - 24.4 MBWe don't do a lot of stretching. I know that's a big shift for many, and in this episode, I want to explain why. 0:00: Introduction 5:20: Tightness is a symptom, not a cause 7:48: “Security system” of the body 14:05: Why might tightness happen? 15:35: Reasons for chronic tightness 18:18: Should we be stretching to solve tightness? 19:29: Are there benefits to stretching? 20:22: What does stretching do to the tissues of your body? 23:55: So what CAN improve mobility? 28:10: Importance of ...
#102: 100th EPISODE BEST OF: Body Composition
February 23, 2023 05:00 - 49 minutes - 34.3 MBIn this episode, Shannon breaks down what "toning" really means, how to body recomposition, the five basics for results, and how much volume to add for muscle growth. 0:00: Introduction 5:30: “Toning” and “tightening” (Episode 70) 8:35: High rep, low load workouts 12:10: What is good for fat loss? 16:38: Sustainable body recomposition (Episode 77) 18:52: Nutrition + body recomposition 27:27: Training + body recomposition 34:23: Recovery + body recomposition 39:37: Volume needed for muscle...
#101: 100th EPISODE BEST OF: Cardio
February 16, 2023 05:00 - 39 minutes - 27.2 MBIn this episode, Shannon summarizes the highlights from three past episodes about cardio. She talks about why cardio isn't the best tool for fat loss, how to incorporate HIIT, and the differences between light intensity and moderate intensity steady state cardio. 0:00: Introduction 2:10: Cardio should not be a tool to expedite fat loss (Episode 95) 4:03: Moderate-intensity cardio and group classes 6:12: Why tracking calories burned might work against you 12:10: The downward spiral 14:17...
#100: 100th EPISODE BEST OF: Improve workout efficiency & feel better
February 09, 2023 05:00 - 46 minutes - 32.1 MBIn celebration of the 100th podcast episode, Shannon is summarizing some of the "best of" episodes on various topics! First up: how to improve workout efficiency and feel better. Shannon summarizes 6 episodes: #7, #9, #48, #51, #74, and #97. 0:00: Introduction 3:28: How to know if your workouts are productive or just hard (Episode 7) 8:13: Specifics of productive vs. hard workouts 9:15: How to cut your workout time in half (Episode 9) 11:01: Recommendations for better results in shorter w...
#99: Top 4 mistakes for training glutes
February 02, 2023 05:00 - 12 minutes - 8.89 MBIf you want better glute gains, listen to this episode! Shannon discusses the most common mistakes and her suggestions on what to do instead. 0:00: Introduction 0:58: Overuse 3:42: “Booty banded” exercises 5:23: Not getting close enough to muscle failure 6:21: Lack of glute engagement 10:18: Summary Step-up demo Free Evlo 101 class 14 day free trial Follow Dr. Shannon on Instagram
#98: How much volume (sets/week) is needed for muscle growth?
January 26, 2023 05:00 - 26 minutes - 18.2 MBHow many sets/week is best for muscle growth? Shannon aggregates the research and her experience to give you guidelines for the best, most sustainable results. 0:00: Introduction 3:35: Recommended volume for muscle growth 9:08: What does this information mean for us practically? 14:11: “Optimal” vs. practical/sustainable 17:35: Variability in programming 20:34: Recommendations for adjusting volume dosage 25:53: Conclusion Meta analysis referenced 14 day Evlo trial Follow Dr. Shannon...
#97: The minimum amount of exercise to see results
January 19, 2023 05:00 - 15 minutes - 10.7 MBWhat do you do when life happens, and you just can't commit much time to exercise? In this episode, I discuss the minimum amount of exercise I recommend to either maintain or progress. 0:00: Introduction 3:13: Does exercise affect fat loss? 4:38: Dosage for muscle gain for newbies and trained individuals 9:28: Example of mini class schedule you could take for a week 11:00: What about cardio? 13:25: Summary Classes referenced: Full Body 1 Full body 2 Core mini Follow Dr. Shannon on IG ...
#96: Stretching and yoga with Dr. Lauren Shelton
January 12, 2023 05:00 - 45 minutes - 31.6 MBSome physical therapists, like myself and my guest, Dr. Lauren, are moving away from a stretching routine. Stretching in yoga could be doing you more harm than good, and Dr. Lauren discusses her novel approach to practicing yoga from a lens of improving stability rather than deeply stretching. 0:00: Introduction 3:37: Dr. Lauren’s philosophy on Yoga 6:04: What is stability? 7:45: What is alignment? 9:35: Neutral spine 15:54: Stretching and flexibility 24:18: An adapted Yoga routine 28:...
#95: Improve results without overworking: what NOT to do
January 05, 2023 05:00 - 31 minutes - 21.9 MBIf improving body composition (and sustaining it) is your goal, overworking is not the answer. In this episode, I provide the first half of a workshop that I led on the Evlo membership. I debunk myths, filter the noise, reference recent research, and guide you on what to avoid and what to focus on for better results without depleting yourself. 0:00: Introduction 2:58: Workshop introduction 10:38: Common fitness mistakes 11:28: Common fitness mistakes: moderate-intensity category 19:33: Co...
#94: The biggest fitness mistake that backfires in the new year
December 29, 2022 05:00 - 13 minutes - 9.27 MBThere is a common mistake people make in the new year: they cut calories too low and add too much cardio. I speak on the science behind how this affects your metabolism and why it often leaves you in a worse place than when you started. I give my suggestion on what to focus on instead. 0:00: Introduction 00:43: The common New Year mistake 2:10: Why under eating and overdoing cardio backfires 8:50: What to do instead Free workshop - 1/2/2023 Follow Dr. Shannon on IG 14 day Evlo trial
#93: My body recomposition journey this year
December 22, 2022 05:00 - 27 minutes - 18.9 MBIn this episode, I talk about how I changed my body composition this year through a muscle-forward approach and gentle consistency. 0:00: Introduction 3:06: Misconceptions about a muscle-forward approach 7:10: Things to consider before hearing Dr. Shannon’s results 8:23: Dr. Shannon’s results of 2023 11:10: Setting the foundation for these results 16:42: What Dr. Shannon learned this year 21:00: Nutrition 23:25: Workouts 24: 53: Goals moving forward Free workshop - 1/2/2023 Follow D...
#92: An endocrinologist's view on "balancing hormones" with Dr. Arti Thangadu
December 15, 2022 05:00 - 31 minutes - 21.7 MBDr. Arti Thangudu is an Endocrinologist and triple board-certified MD. In this episode, Dr. Thangudu debunks myths around "hormone balance," specifically thyroid hormone. We discuss weight loss and cortisol, CGMs, "balancing" blood glucose, and more. 00: Introduction 2:22: Myths about "hormone balance" 7:45: Exercise and hormone health 12:03: Overexercise and chronic stress 19:17: Continuous glucose monitors and the general public 24:50 Food and blood sugar 8 free Evlo classes Follow Dr....
#91: How to utilize cycle syncing while still keeping your workouts effective
December 08, 2022 05:00 - 23 minutes - 16.2 MBCycle syncing is very popular right now. On the one hand, we love that it encourages you to step away from the constant torturous workouts and vary your intensity based on how you're feeling. There is not a lot of research on the effectiveness of cycle syncing, but Dr. Shannon and Dr. Payton share their thoughts, and how to use cycle syncing to keep your body balanced. 0:00: Introduction 1:56: What is cycle synching? 4:00: Why we like this trend 6:42: Is it cycle synching that’s balancin...
#91: How to utilize cycle syncing while still keeping your workouts effective
December 08, 2022 05:00 - 23 minutes - 16.2 MBCycle syncing is very popular right now. On the one hand, we love that it encourages you to step away from the constant torturous workouts and vary your intensity based on how you're feeling. There is not a lot of research on the effectiveness of cycle syncing, but Dr. Shannon and Dr. Payton share their thoughts, and how to use cycle syncing to keep your body balanced. 0:00: Introduction 1:56: What is cycle synching? 4:00: Why we like this trend 6:42: Is it cycle synching that’s balancin...
#90: A hypertrophy guide for the modern woman who struggles to build muscle
December 01, 2022 05:00 - 41 minutes - 28.9 MBThis episode is not for beginners - but for the modern woman who is training but struggling to see results. We review the "5 basics," and I give more advanced tips on how to make your workouts higher payoff without depleting you. 0:00: Introduction 8:33: Reviewing the 5 basics 12:16: Tips for programming 14:38: Tips for exercise selection 19:56: Tips for progressive overload 30:53: How many sets do you need for muscle growth? 35:14: Tips for nutrition 36:35: Tips for recovery 39:56: Su...
#90: A hypertrophy guide for the modern woman who struggles to build muscle
December 01, 2022 05:00 - 41 minutes - 28.9 MBThis episode is not for beginners - but for the modern woman who is training but struggling to see results. We review the "5 basics," and I give more advanced tips on how to make your workouts higher payoff without depleting you. 0:00: Introduction 8:33: Reviewing the 5 basics 12:16: Tips for programming 14:38: Tips for exercise selection 19:56: Tips for progressive overload 30:53: How many sets do you need for muscle growth? 35:14: Tips for nutrition 36:35: Tips for recovery 39:56: Su...
#89: Thanksgiving episode - why trying to "burn off" holiday food won't work, and what to do instead
November 24, 2022 05:00 - 13 minutes - 9.3 MBBurning off holiday food is ineffective and can taint your relationship with food and exercise. In this episode, I speak about how to re-wire your brain around food and exercise this time of year. I also talk about how your workouts can benefit from enjoying larger meals this time of year. 0:00: Introduction 2:20: Neuroplasticity 8:08: Why burning off what you eat is not an effective strategy 10:49: Recommendation for your workout the day after Thanksgiving 8 free Evlo classes Follow Dr....
#88: Improve your relationship with food with Miranda Galati, RD
November 17, 2022 05:00 - 37 minutes - 26.1 MBDid you know that many "weight loss" plans intentionally drop your calories too low, so you often gain the weight back and have to return to their program? Registered Dietitian Miranda Galati speaks to this problem and how to build a better relationship with food. We discuss a balanced plate, emotional vs. physical hunger, and more. 0:00: Introduction 3:13: Miranda’s personal relationship with food and exercise 9:34: Potential long-term consequences of not addressing gut issues 11:39: M...
#87: How to adjust your routine to continue progressing around the holidays
November 10, 2022 05:00 - 36 minutes - 25 MBWe tend to fall into two patterns over the holidays: 1. You add extra cardio to "burn off" food that you enjoyed over holiday parties or 2. You get so overwhelmed that you throw in the towel completely. In this episode, I explain how longer, moderate-intensity workouts are not the answer this time of year and how to set an effective routine that will not burn you out. 0:00: Introduction 2:54: Typical holiday exercise patterns vs. a new approach 5:50: The stress bucket 11:00: Dr. S...
#87: How to adjust your routine to continue progressing around the holidays
November 10, 2022 05:00 - 36 minutes - 25 MBWe tend to fall into two patterns over the holidays: 1. You add extra cardio to "burn off" food that you enjoyed over holiday parties or 2. You get so overwhelmed that you throw in the towel completely. In this episode, I explain how longer, moderate-intensity workouts are not the answer this time of year and how to set an effective routine that will not burn you out. 0:00: Introduction 2:54: Typical holiday exercise patterns vs. a new approach 5:50: The stress bucket 11:00: Dr. S...
OQM #11: How many steps should you be taking for weight loss?
November 07, 2022 05:00 - 19 minutes - 13.4 MBHow much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode.
OQM #11: How many steps should you be taking for weight loss?
November 07, 2022 05:00 - 19 minutes - 13.4 MBHow much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode.
#86: Why tracking calories burned is sabotaging your results.
November 03, 2022 04:00 - 21 minutes - 15.1 MBUsing exercise to increase your caloric burn is actually not as effective as we've been taught to believe. I explain why this is and how to use exercise in a way that will be more impactful and sustainable. 0:00: Introduction 2:35 Using exercise to build muscle vs. to “get lean” 5:42: Why burning calories is not a very important metric 11:11: Exercise selection when working out to burn more calories 12:59: “Hard exercises”/compound movements 16:30: Listening to your body 19:17: What to...
OQM #10: What to do when you hold your tension in your upper traps
October 31, 2022 04:00 - 17 minutes - 11.8 MBIt's common to feel tight, tense, and even painful in your upper trap/neck region. The instinct is to push shoulders down and back, stretch, get massages, and avoid working the upper trap muscle. Dr. Payton and Dr. Shannon discuss how these things could worsen the problem and what to try instead. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
OQM #10: What to do when you hold your tension in your upper traps
October 31, 2022 04:00 - 17 minutes - 11.8 MBIt's common to feel tight, tense, and even painful in your upper trap/neck region. The instinct is to push shoulders down and back, stretch, get massages, and avoid working the upper trap muscle. Dr. Payton and Dr. Shannon discuss how these things could worsen the problem and what to try instead. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#85: How to develop your abdominal muscles
October 27, 2022 04:00 - 19 minutes - 13.1 MBThere are many common mistakes with abdominal training—training your abs every day, doing super high rep training, or assuming that your abs get enough stimulation with your upper and lower body exercises. In this episode, I discuss all those myths and how to train your abs for hypertrophy (muscle growth). 0:00: Introduction 1:12: Core Stability Program 3:18: Muscle hypertrophy 6:52: Myth: “Everything is core work” 12:27: Myth: “You should work the abdominals for 5-10 minutes straight” 1...
#85: How to develop your abdominal muscles
October 27, 2022 04:00 - 19 minutes - 13.1 MBThere are many common mistakes with abdominal training—training your abs every day, doing super high rep training, or assuming that your abs get enough stimulation with your upper and lower body exercises. In this episode, I discuss all those myths and how to train your abs for hypertrophy (muscle growth). 0:00: Introduction 1:12: Core Stability Program 3:18: Muscle hypertrophy 6:52: Myth: “Everything is core work” 12:27: Myth: “You should work the abdominals for 5-10 minutes straight” 1...
OQM #9: How to calculate the minimum amount of weight to use for muscle growth
October 24, 2022 04:00 - 13 minutes - 9.12 MBYou don't have to lift super heavy to grow muscles. Studies show that you can gain muscle by using either light resistance OR heavy resistance, as long as the lift is taken close to failure. However, there seems to be a minimum amount of resistance you need to use to grow muscles, and if you use any lighter, it doesn't seem to have much effect. Dr. Payton and Dr. Shannon walk you through the process of calculating your one rep max, so you can work backward to figure out the minimum amoun...
#84: Is feeling the "burn" enough to stimulate muscle growth?
October 20, 2022 04:00 - 27 minutes - 18.9 MBIf you've exercised, you are familiar with the love/hate relationship you have with the "muscle burn." But what is this actually doing? Is it burning fat? Is it "toning" an area? Is it building muscle? Why is it happening? All these things are discussed in this episode. 0:00: Introduction 2:00: The “3 M’s” to muscle growth 3:23: 1st M: Mechanical load (How heavy should I be lifting?) 11:15: 2nd M: Muscle damage or EIMD 14:47: 3rd M: Metabolic stress or “the burn” 19:23: Barre and Pilates...
#84: Is feeling the "burn" enough to stimulate muscle growth?
October 20, 2022 04:00 - 27 minutes - 18.9 MBIf you've exercised, you are familiar with the love/hate relationship you have with the "muscle burn." But what is this actually doing? Is it burning fat? Is it "toning" an area? Is it building muscle? Why is it happening? All these things are discussed in this episode. 0:00: Introduction 2:00: The “3 M’s” to muscle growth 3:23: 1st M: Mechanical load (How heavy should I be lifting?) 11:15: 2nd M: Muscle damage or EIMD 14:47: 3rd M: Metabolic stress or “the burn” 19:23: Barre and Pilates...
OQM #8: Why you get sore and what to do when you're sore
October 17, 2022 04:00 - 8 minutes - 5.85 MBDr. Payton and Dr. Shannon discuss: Why you get sore Why soreness is not a reliable indicator of your workout's effectiveness What to do when you ARE sore What to do when you're constantly sore
OQM #8: Why you get sore and what to do when you're sore
October 17, 2022 04:00 - 8 minutes - 5.85 MBDr. Payton and Dr. Shannon discuss: Why you get sore Why soreness is not a reliable indicator of your workout's effectiveness What to do when you ARE sore What to do when you're constantly sore
#83: How to improve metabolic flexibility with Cynthia Thurlow
October 13, 2022 04:00 - 33 minutes - 23 MBWhat does it mean to be metabolically flexible, and how can we improve our metabolic flexibility? Cynthia Thurlow is a nurse practitioner, author of Intermittent Fasting Transformation, TedX speaker, and host of the Everyday Wellness Podcast. We talk about improving insulin sensitivity, how to fast around your cycle, how to fast if you're non-cycling, and more. 0:00: Introduction 2:08: Signs/symptoms that you may be insulin resistance 6:27: Sugar burner vs. fat burner 8:45: What we do in ...
#83: How to improve metabolic flexibility with Cynthia Thurlow
October 13, 2022 04:00 - 33 minutes - 23 MBWhat does it mean to be metabolically flexible, and how can we improve our metabolic flexibility? Cynthia Thurlow is a nurse practitioner, author of Intermittent Fasting Transformation, TedX speaker, and host of the Everyday Wellness Podcast. We talk about improving insulin sensitivity, how to fast around your cycle, how to fast if you're non-cycling, and more. 0:00: Introduction 2:08: Signs/symptoms that you may be insulin resistance 6:27: Sugar burner vs. fat burner 8:45: What we do in ...
OQM #7: How much cardio should I ACTUALLY be doing?
October 10, 2022 04:00 - 12 minutes - 8.45 MBCardiovascular training is important. But you don’t have to do TONS of separated cardio for your heart health. In this episode, Shannon and Payton discuss how much cardio you actually need, different types of cardio activities, and how to incorporate HIIT training into a balanced routine! Episode about measuring recovery
#82: How to keep your metabolism high as you age
October 06, 2022 04:00 - 27 minutes - 18.9 MBHow often do we hear someone in their 30’s, 40’s, and beyond tell someone in their 20’s: “What I would give to have my old metabolism back and eat whatever I want.” The belief that a declining metabolism is an inevitable part of adulthood causes people to feel helpless and that they can’t do anything about it. But emerging evidence shows that a decrease in metabolism isn’t an inevitable part of adulthood, at least in early adulthood from ages 20-60ish. Shannon discusses this study and ...
OQM #6: If, when, and how should you use ankle/wrist weights?
October 03, 2022 04:00 - 22 minutes - 15.3 MBAnkle and wrist weights have become increasingly popular, but what are they REALLY doing for your body? Dr. Payton and Dr. Shannon discuss their opinions on when to use ankle/wrist weights and when not to use them.
OQM #6: If, when, and how should you use ankle/wrist weights?
October 03, 2022 04:00 - 22 minutes - 15.3 MBAnkle and wrist weights have become increasingly popular, but what are they REALLY doing for your body? Dr. Payton and Dr. Shannon discuss their opinions on when to use ankle/wrist weights and when not to use them.
#81: Optimize your workouts for the best results with the least cost
September 29, 2022 04:00 - 33 minutes - 23.3 MBWhen your workouts are higher quality, you will feel better, have to workout for less time, and see better results. In this episode, Dr. Shannon discusses the physics principles that make certain exercises high payoff and low physical cost. 0:00: Introduction 6:40: Opposite position loading 13:25: How to feel this principle in your workouts 15:06: Resistance curves of exercises 19:06: Early-phase loading 21:09: Late-phase load example 24:07: Benefit of focusing on one muscle group at ...