Fit Body, Happy Joints ®
343 episodes - English - Latest episode: 4 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
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Episodes
#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 ...
OQM #5: How to work the arms with less elbow pain
September 26, 2022 04:00 - 7 minutes - 5.29 MBElbow pain is common in bicep work or for other arm exercises. In this episode, Dr. Payton and Dr. Shannon explain some anatomy of the bicep and give great tips for avoiding cranky elbows while working the biceps or other arm muscles.
#80: How to train your core before, during, and after pregnancy with Dr. Amelia May
September 22, 2022 04:00 - 21 minutes - 15 MBAre you confused about what you "can" or "should" do to train your trunk and pelvic muscles before, during, and after pregnancy? What should you do to prepare your body BEFORE you get pregnant? Can you eliminate the "mom pooch?" These are all questions addressed by pelvic and women's health physical therapist Dr. Amelia May. 0:00: Episode and Dr. Amelia May, PT, DPT introduction 1:47: Preparing for pregnancy 3:34: How to train your core in your 1st and 2nd trimesters 7:18: Evlo-specific...
OQM #4: Are knees over toes bad?
September 19, 2022 04:00 - 7 minutes - 5.38 MBIn this episode, Dr. Payton and Dr. Shannon discuss why you shouldn't be afraid of your knees passing your toes.
OQM #4: Are knees over toes bad?
September 19, 2022 04:00 - 7 minutes - 5.38 MBIn this episode, Dr. Payton and Dr. Shannon discuss why you shouldn't be afraid of your knees passing your toes.
#79: How to train your deep core and pelvic muscles with Dr. Amelia May
September 15, 2022 04:00 - 36 minutes - 25.1 MBThe world of pelvic health is quickly changing, and important for anyone to understand. Dr. Amelia May, PT, DPT is a pelvic health physical therapist who breaks down exactly how to train your pelvic floor and deep core muscles. She breaks down myths and misunderstandings about the "core." 1:28: Dr. Amelia May, PT, DPT introduction and background 3:04: What is the deep core? And what is its function? 6:40: How to train the pelvic floor and diaphragm 10:00: Diaphragmatic breathing 12:25: ...
OQM #3: Should you stop doing crunches?
September 12, 2022 04:00 - 9 minutes - 6.24 MBThere is a fad going around social media about crunches being "bad" or "ineffective." Payton and Shannon break down the question of if you should stop doing them in this week's One Question Monday.
OQM #3: Should you stop doing crunches?
September 12, 2022 04:00 - 9 minutes - 6.24 MBThere is a fad going around social media about crunches being "bad" or "ineffective." Payton and Shannon break down the question of if you should stop doing them in this week's One Question Monday.
#78: Should you be in maintenance mode? If so, how do you adjust your training?
September 08, 2022 04:00 - 37 minutes - 25.8 MBWhat is the difference between maintaining your muscle mass and building it? We teach you how to know whether you should be in maintenance or build mode, how to adjust your training, and how to track muscle gain, maintenance, or loss. 1:44: What is maintenance mode? 3:30: Importance of focusing on muscle building as early as possible 4:17: Example of how age-related loss in muscle mass can occur 10:34: Why we shouldn’t fear “getting bulky/bigger” 12:50: How to know if you’re ready for mai...
#78: Should you be in maintenance mode? If so, how do you adjust your training?
September 08, 2022 04:00 - 37 minutes - 25.8 MBWhat is the difference between maintaining your muscle mass and building it? We teach you how to know whether you should be in maintenance or build mode, how to adjust your training, and how to track muscle gain, maintenance, or loss. 1:44: What is maintenance mode? 3:30: Importance of focusing on muscle building as early as possible 4:17: Example of how age-related loss in muscle mass can occur 10:34: Why we shouldn’t fear “getting bulky/bigger” 12:50: How to know if you’re ready for mai...
OQM #2: Why we don't do overhead presses
September 05, 2022 04:00 - 7 minutes - 5.34 MBToday, physical therapists Dr. Payton and Dr. Shannon will discuss why they don't do many overhead presses in their classes. If overhead presses are working for you - carry on! They are not dangerous or bad. We are discussing our reasoning for choosing different exercises to target the deltoids.
OQM #2: Why we don't do overhead presses
September 05, 2022 04:00 - 7 minutes - 5.34 MBToday, physical therapists Dr. Payton and Dr. Shannon will discuss why they don't do many overhead presses in their classes. If overhead presses are working for you - carry on! They are not dangerous or bad. We are discussing our reasoning for choosing different exercises to target the deltoids.
#77: Body recomposition
September 01, 2022 04:00 - 44 minutes - 30.9 MBBody recomposition is a three-pronged approach that involves a balance between nutrition, training, and recovery. Body composition isn't everyone's goal, and that's completely ok! Skip this episode if it's not your goal. 00:30: Episode disclaimer 2:45: Muscle hypertrophy without over stressing system 4:05: Shannon’s experience with overexercise 6:35: What is body recomposition? 9:28: How nutrition plays a role 17:47: How training plays a role 20:55: What does it take to build muscle? 31:...
#77: Body recomposition
September 01, 2022 04:00 - 44 minutes - 30.9 MBBody recomposition is a three-pronged approach that involves a balance between nutrition, training, and recovery. Body composition isn't everyone's goal, and that's completely ok! Skip this episode if it's not your goal. 00:30: Episode disclaimer 2:45: Muscle hypertrophy without over stressing system 4:05: Shannon’s experience with overexercise 6:35: What is body recomposition? 9:28: How nutrition plays a role 17:47: How training plays a role 20:55: What does it take to build muscle? 31:...
OQM #1: Am I going to get bulky if I start lifting?
August 29, 2022 04:00 - 8 minutes - 5.58 MBOQM (One question Monday) is a new series where Shannon and/or Payton answer one of your questions in 15 minutes or less! Today, Shannon and Payton are discussing fears around getting bulky. Listen to learn why you may have that bulky appearance, why to not be afraid of gettin bulky, and how to maintain your muscle mass. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
OQM #1: Am I going to get bulky if I start lifting?
August 29, 2022 04:00 - 8 minutes - 5.58 MBOQM (One question Monday) is a new series where Shannon and/or Payton answer one of your questions in 15 minutes or less! Today, Shannon and Payton are discussing fears around getting bulky. Listen to learn why you may have that bulky appearance, why to not be afraid of gettin bulky, and how to maintain your muscle mass. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#76: How to ACTUALLY workout around your period to optimize results
August 25, 2022 04:00 - 26 minutes - 17.9 MBResearch around women's training and hormones is still emerging. The fitness industry tends to confuse some of this research and encourages taking it easy during menstruation. Dr. Payton, PT, DPT speaks to how this may be misguided and that dialing it back during your period could be a missed opportunity. She talks about how it may be more appropriate to dial it back right before menstruation due to hormone levels. Learn how to work out before and during your period to optimize sustainable f...
#76: How to ACTUALLY workout around your period to optimize results
August 25, 2022 04:00 - 26 minutes - 17.9 MBResearch around women's training and hormones is still emerging. The fitness industry tends to confuse some of this research and encourages taking it easy during menstruation. Dr. Payton, PT, DPT speaks to how this may be misguided and that dialing it back during your period could be a missed opportunity. She talks about how it may be more appropriate to dial it back right before menstruation due to hormone levels. Learn how to work out before and during your period to optimize sustainable f...
#75: Four fitness mistakes that seem to save time but don't
August 18, 2022 04:00 - 17 minutes - 12.3 MBWe all want efficient workouts. But we also want effective and safe workouts. In this episode, Shannon talks about how you can save time, and four common mistakes that seem like they are saving time but are actually not as effective as you would think. 1:25: The issue with prioritizing central fatigue over peripheral fatigue 7:02: Trying to work upper and lower body at the same time 10:00: Jumping between too many programs 13:32: Measuring your workouts based on sweatiness 15:34: Combin...
#74: Exercising in heat: how heated workouts affect your outcomes
August 11, 2022 04:00 - 26 minutes - 18.3 MBWorking out in heated rooms can be beneficial, but exercising in rooms too hot or overheating your body decreases performance. Shannon speaks on the neuromuscular changes that occur with environmental temperature and general recommendations for working out in heat. 2:12: Bottom line up front- working out in hot vs. cold can affect the nervous system in different ways 3:29: Why exercising in the cold is not ideal for strength training 4:35: The breaking effect 5:30: Difference in increasi...
#74: Exercising in heat: how heated workouts affect your outcomes
August 11, 2022 04:00 - 26 minutes - 18.3 MBWorking out in heated rooms can be beneficial, but exercising in rooms too hot or overheating your body decreases performance. Shannon speaks on the neuromuscular changes that occur with environmental temperature and general recommendations for working out in heat. 2:12: Bottom line up front- working out in hot vs. cold can affect the nervous system in different ways 3:29: Why exercising in the cold is not ideal for strength training 4:35: The breaking effect 5:30: Difference in increasi...
#73: Using PT as a bandage for overexercise: an interview with Hailey Miller
August 04, 2022 04:00 - 1 hour - 45.8 MBShannon was interviewed on Figuring It Out with Hailey Miller, where she talked about her past with exercise, and gives tips for how to structure your workouts, and create a sustainable routine. Figuring It Out 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#73: Using PT as a bandage for overexercise: an interview with Hailey Miller
August 04, 2022 04:00 - 1 hour - 45.8 MBShannon was interviewed on Figuring It Out with Hailey Miller, where she talked about her past with exercise, and gives tips for how to structure your workouts, and create a sustainable routine. Figuring It Out 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#72: How sleep can affect your fitness results with Dr. Meredith Broderick, MD
July 28, 2022 04:00 - 27 minutes - 18.6 MBDr. Meredith is a neurologist and sleep doctor out of Washington. We discuss sleep cycles, how sleep affects weight and fitness, sleep apnea, and how to improve sleep hygiene. 2:04: What is a normal sleep cycle? 4:22: Brainwave patterns during different stages 5:55: Which phase is most responsible for muscle recovery? 7:10: Signs that may indicate you are not reaching the stage of restful sleep 9:25: The relationship between weight and sleep 12:00: Working with a patient on sleep 13:25: ...
#72: How sleep can affect your fitness results with Dr. Meredith Broderick, MD
July 28, 2022 04:00 - 27 minutes - 18.6 MBDr. Meredith is a neurologist and sleep doctor out of Washington. We discuss sleep cycles, how sleep affects weight and fitness, sleep apnea, and how to improve sleep hygiene. 2:04: What is a normal sleep cycle? 4:22: Brainwave patterns during different stages 5:55: Which phase is most responsible for muscle recovery? 7:10: Signs that may indicate you are not reaching the stage of restful sleep 9:25: The relationship between weight and sleep 12:00: Working with a patient on sleep 13:25: ...
#71: Why we shouldn't train like athletes
July 21, 2022 04:00 - 19 minutes - 13.7 MB"Training like an athlete" is a very common fitness mindset. But if general fitness is your goal, I don't recommend training for performance. I break it down in today's episode. 1:35: “Train like an athlete” comes from advertising 3:10: Reason number 1: The goal of performance and the goal of general fitness are separate entities 5:18: Prevalence of back pain in elite athletes 7:30: Reason number 2: Skill training is different than training for health and/or body composition 10:58: Reason ...
#71: Why we shouldn't train like athletes
July 21, 2022 04:00 - 19 minutes - 13.7 MB"Training like an athlete" is a very common fitness mindset. But if general fitness is your goal, I don't recommend training for performance. I break it down in today's episode. 1:35: “Train like an athlete” comes from advertising 3:10: Reason number 1: The goal of performance and the goal of general fitness are separate entities 5:18: Prevalence of back pain in elite athletes 7:30: Reason number 2: Skill training is different than training for health and/or body composition 10:58: Reason ...
#70: "Toning" and "tightening" workouts: what they are and aren't doing for your body
July 14, 2022 04:00 - 16 minutes - 11.6 MB"Toning" and "tightening" are misleading terms to describe an exercise program. In this episode, we discuss why these terms are used in fitness marketing and what is actually happening to create a "toned aesthetic." 1:48: “But I just want to tone up” and the fitness marketing behind this desire 3:54: what are “toning” workouts? 5:00: Reasons why the workouts themselves are not contributing to significant fat loss 5:15: Seeing fat loss when you first increase your activity level 6:18: Shoul...
#69: Can you train your lower abs? With Doug Brignole
July 07, 2022 04:00 - 9 minutes - 6.35 MBDoug Brignole is former Mr. Universe and the author of The Physics of Resistance Exercise. Today, we discuss the "lower abs" and myths around training the abdominals. We discuss spot-treating the abdominal area, exercise selection, training the lower abs, and more. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#68: What is stretching doing or not doing for your body? With Dr. Payton, PT, DPT
June 30, 2022 04:00 - 58 minutes - 40.2 MBDr. Payton and Dr. Shannon, two DPTs, discuss why they don't prioritize a ton of stretching. They educate about why we get tight and what may be more effective at improving tightness and mobility. They add that stretching may be a "band-aide" because tightness is a symptom of instability or another underlying issue. They also discuss their recommendations for dos and don'ts around stretching. 00:52: What is tightness? 02:35: Difference between tightness and ROM restrictions 04:15: Analyzin...
#67: How the nervous system affects your results: why exhausting workouts aren't more effective
June 23, 2022 04:00 - 22 minutes - 15.3 MBHow the nervous system affects your results: why exhausting workouts aren't more effective In this episode, Shannon discusses the difference between systemic and specific fatigue, known as central and peripheral fatigue. She discusses why this theory highlights that workouts don't have to wear you out to have big payoffs. She leaves you with practical applications on knowing if your workouts are centrally or peripherally fatiguing. 1:40: Introduction of systemic fatigue (central fatigue) ...
#66: To fast or not to fast? With Katherine Andrew
June 16, 2022 04:00 - 33 minutes - 23.3 MBKatherine Andrew, Functional Registered Dietitian, dives into what the audience can take away from two of our recent podcasts with Dr. Ben Bikman and Dr. Stacy Sims. These two experts have conflicting opinions about fasting and carbs, and Katherine is giving us digestible action items to create nutrition around your fitness that works. We talk about her opinion on fasting, symptoms to look for that would imply fasting isn't working for you, fasting depending on training load, carb recommenda...
#66: To fast or not to fast? With Katherine Andrew
June 16, 2022 04:00 - 33 minutes - 23.3 MBKatherine Andrew, Functional Registered Dietitian, dives into what the audience can take away from two of our recent podcasts with Dr. Ben Bikman and Dr. Stacy Sims. These two experts have conflicting opinions about fasting and carbs, and Katherine is giving us digestible action items to create nutrition around your fitness that works. We talk about her opinion on fasting, symptoms to look for that would imply fasting isn't working for you, fasting depending on training load, carb recommenda...
How women should eat around their training with Dr. Stacy Sims
June 09, 2022 04:00 - 40 minutes - 28.1 MBDr. Stacy Sims speaks on how to eat and train to optimize your body as a female. We talk about mistakes women make with nutrition around their fitness, her opinions on fasting, and more. Dr. Sims is an exercise physiologist and nutrition scientist who aims to improve research around women's training and physiology. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#65: How women should eat around their training with Dr. Stacy Sims
June 09, 2022 04:00 - 40 minutes - 28.1 MBDr. Stacy Sims speaks on how to eat and train to optimize your body as a female. We talk about mistakes women make with nutrition around their fitness, her opinions on fasting, and more. Dr. Sims is an exercise physiologist and nutrition scientist who aims to improve research around women's training and physiology. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#65: How women should eat around their training with Dr. Stacy Sims
June 09, 2022 04:00 - 40 minutes - 28.1 MBDr. Stacy Sims speaks on how to eat and train to optimize your body as a female. We talk about mistakes women make with nutrition around their fitness, her opinions on fasting, and more. Dr. Sims is an exercise physiologist and nutrition scientist who aims to improve research around women's training and physiology. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#64: Mistakes and misconceptions about high-intensity training with Dr. Payton Busker
June 02, 2022 04:00 - 45 minutes - 31.4 MBThere are many mistakes and misconceptions when it comes to high-intensity training. This episode breaks down how to add high intensity (or not) in a way that will benefit your body instead of hurt your body. In this episode, Dr. Shannon has a discussion with Evlo teacher and Doctor of Physical Therapy, Payton Busker. 1:50 What is high intensity? 4:34 Benefits of high intensity 13:38 How often to integrate HIIT 17:58 Can you get the benefits of high intensity without traditional hi...
#63: Metabolism and insulin with Dr. Ben Bikman
May 26, 2022 04:00 - 48 minutes - 33.7 MBMetabolic scientist, Dr. Ben Bikman, talks about insulin sensitivity and metabolism in this week's episode. He breaks down why we should all improve our insulin sensitivity and his educated opinions on how to do it. He also breaks down some myths about metabolism and talks about burning calories. 4:40 What is considered optimal metabolic health? 5:30 What is Insulin? 11:30 Can healthy, fit people have insulin resistance issues? 20:18 How to improve insulin sensitivity and shrink...
#62: What foam rolling is and isn't doing for your body
May 19, 2022 04:00 - 18 minutes - 12.5 MBIs there a place for foam rolling? In this episode, I talk about how foam rolling/massage guns/etc. affects your body. I talk about how foam rolling can be a band-aide to a damaging routine and how to use foam rollers if you choose. 1:35 Mechanoreceptor stimulation by foam rolling 3:37 What foam rolling won’t do 6:47 Should you be foam rolling? 11:01 Better inputs create better outputs 14:45 The Evlo joint stability program for recovery 15:50 Is there a place for foam rolling i...
#62: What foam rolling is and isn't doing for your body
May 19, 2022 04:00 - 18 minutes - 12.5 MBIs there a place for foam rolling? In this episode, I talk about how foam rolling/massage guns/etc. affects your body. I talk about how foam rolling can be a band-aide to a damaging routine and how to use foam rollers if you choose. 1:35 Mechanoreceptor stimulation by foam rolling 3:37 What foam rolling won’t do 6:47 Should you be foam rolling? 11:01 Better inputs create better outputs 14:45 The Evlo joint stability program for recovery 15:50 Is there a place for foam rolling i...
#61: Why endless cardio is not the answer with Doug Britnole
May 12, 2022 04:00 - 19 minutes - 13.3 MBDoug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about how your body adapts to cardio and how "eat less, move more" is oversimplified. 1:34 Evlo Member Story 9:00 Conversation with Doug 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#61: Why endless cardio is not the answer with Doug Britnole
May 12, 2022 04:00 - 19 minutes - 13.3 MBDoug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about how your body adapts to cardio and how "eat less, move more" is oversimplified. 1:34 Evlo Member Story 9:00 Conversation with Doug 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#60: Why "functional" exercise isn't necessarily better with Doug Brignole
May 05, 2022 04:00 - 17 minutes - 12.1 MBDoug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about some of the antiquated beliefs in the fitness industry, namely that your exercise has to be "functional." 3:48 What are the biggest fitness myths out there 7:29 Doug’s thoughts on functional exercise 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
Why "functional" exercise isn't necessarily better with Doug Brignole
May 05, 2022 04:00 - 17 minutes - 12.1 MBDoug Brignole is former Mr. America and Mr. Universe bodybuilding champion with a competitive trajectory that lasted over 40 years. In this episode, we talk about some of the antiquated beliefs in the fitness industry, namely that your exercise has to be "functional." 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
Low-impact doesn't always mean low joint-stress
April 28, 2022 04:00 - 25 minutes - 17.3 MBLow-impact workouts aren't always less joint stress. Exercise selection, variety, and dosage are more important than just doing workouts with no jumping. In this episode, we'll talk about how to make your low-impact workouts effective AND less strain on your joints.
#59: Low-impact doesn't always mean low joint-stress
April 28, 2022 04:00 - 25 minutes - 17.3 MBLow-impact workouts aren't always less joint stress. Exercise selection, variety, and dosage are more important than just doing workouts with no jumping. In this episode, we'll talk about how to make your low-impact workouts effective AND less strain on your joints. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial 2:28 Dosage and repetition of low impact movement 5:40 Are fitness classes more joint-friendly? 7:24 The importance of exercise selection 11:00 Low im...
#58: What reformer Pilates is and isn't doing for your body with Dr. Payton Busker
April 21, 2022 04:00 - 44 minutes - 30.4 MBDr. Payton Busker PT, DPT, is talking all about reformer Pilates and how it affects your body. We talk extensively about core, posture, and how genetics play a large role in your body's adaptation to exercise. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial 6:27 What happens to your body during a reformer pilates class? 9:06 The difference between reformer pilates and Evlo 14:12 The difference between a workout being hard and a workout being effective 21:07 The P...
What reformer Pilates is and isn't doing for your body with Dr. Payton Busker
April 21, 2022 04:00 - 44 minutes - 30.4 MBDr. Payton Busker PT, DPT, is talking all about reformer Pilates and how it affects your body. We talk extensively about core, posture, and how genetics play a large role in your body's adaptation to exercise.
#57: The top 7 mistakes millennial women are making in their workouts
April 14, 2022 04:00 - 28 minutes - 19.9 MBLet's be honest; millennial women are BUSY. We want to spend our energy in ways that will work for us, not against us. In this episode, Shannon discusses some common mistakes that millennial women make in their workouts and how to direct their energy more effectively. 1:30 The best ways to use your energy 3:59 Ditching your fitness watch 4:42 The myth around calorie burn 9:38 Overdoing spinning classes 13:57 The importance of resistance training 16:48 The problem with running maratho...
#57: The top 7 mistakes millennial women are making in their workouts
April 14, 2022 04:00 - 28 minutes - 19.9 MBLet's be honest; millennial women are BUSY. We want to spend our energy in ways that will work for us, not against us. In this episode, Shannon discusses some common mistakes that millennial women make in their workouts and how to direct their energy more effectively. 1:30 The best ways to use your energy 3:59 Ditching your fitness watch 4:42 The myth around calorie burn 9:38 Overdoing spinning classes 13:57 The importance of resistance training 16:48 The problem with running maratho...