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
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Episodes
#56: BONUS: My experience with a reset week
April 11, 2022 20:00 - 21 minutes - 15.1 MBI've been a hypocrite. I haven't practiced what I preach in taking enough recovery. In this episode, I recount my personal experiences on why I decided to take a reset week, what I'm learning, and how to identify a need for one in the future. 0:30 What is a reset week? 3:45 How burnout can benefit you 5:17 What lead to a reset week
#55: It's time for me to take a reset week
April 07, 2022 04:00 - 1 minute - 1.3 MBI preach the importance of rest and recommend everyone take a "reset week" every 8-12 weeks (check out episode #30 to learn why a reset week is beneficial). But this week, it's my turn. I will be taking a step back from work and workouts to allow my brain and body to rest. I will be back next week with new content, more inspired and excited than ever! I'll also share what I'm doing on my reset week on my IG. Follow along @dr.shannon.dpt. See you all next week!
It's time for me to take a reset week
April 07, 2022 04:00 - 1 minute - 1.3 MBI preach the importance of rest and recommend everyone take a "reset week" every 8-12 weeks (check out episode #30 to learn why a reset week is beneficial). But this week, it's my turn. I will be taking a step back from work and workouts to allow my brain and body to rest. I will be back next week with new content, more inspired and excited than ever! I'll also share what I'm doing on my reset week on my IG. Follow along @dr.shannon.dpt. See you all next week!
#55: It's time for me to take a reset week
April 07, 2022 04:00 - 1 minute - 1.3 MBI preach the importance of rest and recommend everyone take a "reset week" every 8-12 weeks (check out episode #30 to learn why a reset week is beneficial). But this week, it's my turn. I will be taking a step back from work and workouts to allow my brain and body to rest. I will be back next week with new content, more inspired and excited than ever! I'll also share what I'm doing on my reset week on my IG. Follow along @dr.shannon.dpt. See you all next week!
#54: How to reduce oxidative stress to slow aging, improve results, and reduce risk of chronic disease
March 31, 2022 04:00 - 18 minutes - 12.5 MBOxidative stress can cause problems in our bodies: it accelerates aging, contributes to fatigue and muscle wasting, and is linked to other chronic diseases. But what is oxidative stress, and how can we manage it? Shannon answers those two questions in this podcast. 3:06 How breath work and post-workout meditation/relaxation can benefit your workout 4:13 What is oxidative stress? 8:23 Symptoms of oxidative stress 10:47 The two ways to manage oxidative stress 16:22 Meditating after ...
How to reduce oxidative stress to slow aging, improve results, and reduce risk of chronic disease
March 31, 2022 04:00 - 18 minutes - 12.5 MBOxidative stress can cause problems in our bodies: it accelerates aging, contributes to fatigue and muscle wasting, and is linked to other chronic diseases. But what is oxidative stress, and how can we manage it? Shannon answers those two questions in this podcast. Study #1 referenced Study #2 referenced 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#54: How to reduce oxidative stress to slow aging, improve results, and reduce risk of chronic disease
March 31, 2022 04:00 - 18 minutes - 12.5 MBOxidative stress can cause problems in our bodies: it accelerates aging, contributes to fatigue and muscle wasting, and is linked to other chronic diseases. But what is oxidative stress, and how can we manage it? Shannon answers those two questions in this podcast. 3:06 How breath work and post-workout meditation/relaxation can benefit your workout 4:13 What is oxidative stress? 8:23 Symptoms of oxidative stress 10:47 The two ways to manage oxidative stress 16:22 Meditating after ...
Neurons that fire together wire together: how to apply this powerful tool to your workouts
March 24, 2022 04:00 - 24 minutes - 16.5 MBBiomechanics, progressive overload, and programming are all crucial for results and feeling good throughout the process. But there's a huge piece that goes overlooked: it's our thoughts. Have you ever heard of the term "neurons that fire together, wire together?" This podcast explains how this theory can be applied to your workouts to get to the next level, improve body image, and feel better doing it. Dr. Payton's blog post Study #1 Study #2 8 free Evlo classes Follow Dr. Shannon on IG ...
#53: Neurons that fire together wire together: how to apply this powerful tool to your workouts
March 24, 2022 04:00 - 24 minutes - 16.5 MBBiomechanics, progressive overload, and programming are all crucial for results and feeling good throughout the process. But there's a huge piece that goes overlooked: it's our thoughts. Have you ever heard of the term "neurons that fire together, wire together?" This podcast explains how this theory can be applied to your workouts to get to the next level, improve body image, and feel better doing it. 2:17 Why exercise selections matter 3:44 Systemic fatigue vs specific fatigue 6:18 ...
#53: Neurons that fire together wire together: how to apply this powerful tool to your workouts
March 24, 2022 04:00 - 24 minutes - 16.5 MBBiomechanics, progressive overload, and programming are all crucial for results and feeling good throughout the process. But there's a huge piece that goes overlooked: it's our thoughts. Have you ever heard of the term "neurons that fire together, wire together?" This podcast explains how this theory can be applied to your workouts to get to the next level, improve body image, and feel better doing it. 2:17 Why exercise selections matter 3:44 Systemic fatigue vs specific fatigue 6:18 ...
Beginner weight gain is normal: what could be happening, and why to stay the course
March 17, 2022 04:00 - 18 minutes - 12.7 MBHave you noticed some initial weight gain when you first start a program? Shannon discusses that beginner weight gain is commonly swelling, not necessarily fat gain, and probably not something to worry about. This podcast is NOT a weight loss podcast, nor is Evlo a weight loss program. But it is important to understand how our body may respond to exercise. Shannon talks about what could be happening if you are experiencing weight gain, especially when you first start a new routine. 8 fre...
#52: Beginner weight gain is normal: what could be happening, and why to stay the course
March 17, 2022 04:00 - 18 minutes - 12.7 MBHave you noticed some initial weight gain when you first start a program? Shannon discusses that beginner weight gain is commonly swelling, not necessarily fat gain, and probably not something to worry about. This podcast is NOT a weight loss podcast, nor is Evlo a weight loss program. But it is important to understand how our body may respond to exercise. Shannon talks about what could be happening if you are experiencing weight gain, especially when you first start a new routine. 4:19 ...
#52: Beginner weight gain is normal: what could be happening, and why to stay the course
March 17, 2022 04:00 - 18 minutes - 12.7 MBHave you noticed some initial weight gain when you first start a program? Shannon discusses that beginner weight gain is commonly swelling, not necessarily fat gain, and probably not something to worry about. This podcast is NOT a weight loss podcast, nor is Evlo a weight loss program. But it is important to understand how our body may respond to exercise. Shannon talks about what could be happening if you are experiencing weight gain, especially when you first start a new routine. 4:19 ...
#51: When to mix it up vs. keep it the same
March 10, 2022 05:00 - 16 minutes - 11.6 MBShould you always keep your body guessing? The answer is yes and no - it depends on your goal. There is a time and place for mixing it up, and there's also a time and place for keeping it the same. Listen to this week's episode to learn more. 0:45 Why mixing it up doesn’t solve a plateau 2:01 Muscle Confusion Myth 2:30 What stimulates muscle change 3:56 Neural Adaptation 5:58 How to progressively overload your muscles 11:16 When it’s beneficial to move your body in different w...
#51 When to mix it up vs. keep it the same
March 10, 2022 05:00 - 16 minutes - 11.6 MBShould you always keep your body guessing? The answer is yes and no - it depends on your goal. There is a time and place for mixing it up, and there's also a time and place for keeping it the same. Listen to this week's episode to learn more. 0:45 Why mixing it up doesn’t solve a plateau 2:01 Muscle Confusion Myth 2:30 What stimulates muscle change 3:56 Neural Adaptation 5:58 How to progressively overload your muscles 11:16 When it’s beneficial to move your body in different w...
#50: Misleading verbiage: can you actually lengthen or change the shape of your muscles?
March 03, 2022 05:00 - 20 minutes - 14.1 MBToday we are breaking down some common misleading fitness verbiage. Can you actually change the shape of your muscles or create longer muscles? Shannon breaks down what's actually happening in your body and what to expect from certain workouts. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#50: Misleading verbiage: can you actually lengthen or change the shape of your muscles?
March 03, 2022 05:00 - 20 minutes - 14.1 MBToday we are breaking down some common misleading fitness verbiage. Can you actually change the shape of your muscles or create longer muscles? Shannon breaks down what's actually happening in your body and what to expect from certain workouts. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
Misleading verbiage: can you actually lengthen or change the shape of your muscles?
March 03, 2022 05:00 - 20 minutes - 14.1 MBToday we are breaking down some common misleading fitness verbiage. Can you actually change the shape of your muscles or create longer muscles? Shannon breaks down what's actually happening in your body and what to expect from certain workouts. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#50 Misleading verbiage: can you actually lengthen or change the shape of your muscles?
March 03, 2022 05:00 - 20 minutes - 14.1 MBToday we are breaking down some common misleading fitness verbiage. Can you actually change the shape of your muscles or create longer muscles? Shannon breaks down what's actually happening in your body and what to expect from certain workouts. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#49: Hierarchy of priorities for optimal fitness
February 24, 2022 05:00 - 25 minutes - 17.7 MBImproving fitness can be overwhelming. With an abundance of information, where do you start? Your body operates as a system, and one process cannot be separated from another. If optimal fitness is your goal, understanding how some key systems and hormones work is key. We lean far too heavily on our workouts to drive results, and we don't put enough time into optimizing processes that are the true keys for driving progress. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial Stu...
#49 Hierarchy of priorities for optimal fitness
February 24, 2022 05:00 - 25 minutes - 17.7 MBImproving fitness can be overwhelming. With an abundance of information, where do you start? Your body operates as a system, and one process cannot be separated from another. If optimal fitness is your goal, understanding how some key systems and hormones work is key. We lean far too heavily on our workouts to drive results, and we don't put enough time into optimizing processes that are the true keys for driving progress. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial Stu...
Hierarchy of priorities for optimal fitness
February 24, 2022 05:00 - 25 minutes - 17.7 MBImproving fitness can be overwhelming. With an abundance of information, where do you start? Your body operates as a system, and one process cannot be separated from another. If optimal fitness is your goal, understanding how some key systems and hormones work is key. We lean far too heavily on our workouts to drive results, and we don't put enough time into optimizing processes that are the true keys for driving progress. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial Stu...
#49: Hierarchy of priorities for optimal fitness
February 24, 2022 05:00 - 25 minutes - 17.7 MBImproving fitness can be overwhelming. With an abundance of information, where do you start? Your body operates as a system, and one process cannot be separated from another. If optimal fitness is your goal, understanding how some key systems and hormones work is key. We lean far too heavily on our workouts to drive results, and we don't put enough time into optimizing processes that are the true keys for driving progress. 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial Stu...
#48: How to have a stronger body and less back pain
February 17, 2022 05:00 - 31 minutes - 22 MBBack pain is complex, and you want your workouts to be making your body stronger, not contributing to your back pain. Shannon breaks down common reasons for inflammation, and how to implement changes that could improve back pain. This episode is not medical advice - please seek an appointment with a medical practitioner before applying any of this information. The five basics podcast Podcast on nutrition for building muscle 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#48: How to have a stronger body and less back pain
February 17, 2022 05:00 - 31 minutes - 22 MBBack pain is complex, and you want your workouts to be making your body stronger, not contributing to your back pain. Shannon breaks down common reasons for inflammation, and how to implement changes that could improve back pain. This episode is not medical advice - please seek an appointment with a medical practitioner before applying any of this information. The five basics podcast Podcast on nutrition for building muscle 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
How to have a stronger body and less back pain
February 17, 2022 05:00 - 31 minutes - 22 MBBack pain is complex, and you want your workouts to be making your body stronger, not contributing to your back pain. Shannon breaks down common reasons for inflammation, and how to implement changes that could improve back pain. This episode is not medical advice - please seek an appointment with a medical practitioner before applying any of this information. The five basics podcast Podcast on nutrition for building muscle 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#48 How to have a stronger body and less back pain
February 17, 2022 05:00 - 31 minutes - 22 MBBack pain is complex, and you want your workouts to be making your body stronger, not contributing to your back pain. Shannon breaks down common reasons for inflammation, and how to implement changes that could improve back pain. This episode is not medical advice - please seek an appointment with a medical practitioner before applying any of this information. The five basics podcast Podcast on nutrition for building muscle 8 free Evlo classes Follow Dr. Shannon on IG 14 day Evlo trial
#47: The "secret" behind stronger arms and happier joints
February 10, 2022 05:00 - 28 minutes - 19.4 MBThere really isn't any secret - it's just that we match human anatomy with physics to create strong muscles with less joint wear and tear. In this episode, we talk all about mechanics of the deltoids and how to strengthen your arms in sustainable ways, and give you the tools to have less cost to the joints. 1:26 Why do Evlo members notice more muscle growth in their arms? 4:10 Targeting the deltoids 7:50 Optimal ways to work your deltoids 12:10 Why overhead presses aren’t the best w...
#47 The "secret" behind stronger arms and happier joints
February 10, 2022 05:00 - 28 minutes - 19.4 MBThere really isn't any secret - it's just that we match human anatomy with physics to create strong muscles with less joint wear and tear. In this episode, we talk all about mechanics of the deltoids and how to strengthen your arms in sustainable ways, and give you the tools to have less cost to the joints. 1:26 Why do Evlo members notice more muscle growth in their arms? 4:10 Targeting the deltoids 7:50 Optimal ways to work your deltoids 12:10 Why overhead presses aren’t the best w...
The "secret" behind stronger arms and happier joints
February 10, 2022 05:00 - 28 minutes - 19.4 MBThere really isn't any secret - it's just that we match human anatomy with physics to create strong muscles with less joint wear and tear. In this episode, we talk all about mechanics of the deltoids and how to strengthen your arms in sustainable ways, and give you the tools to have less cost to the joints. 8 free Evlo classes Dr. Shannon's IG 14 day Evlo Trial The Five Basics podcast
The "secret" behind Evlo arms
February 10, 2022 05:00 - 28 minutes - 19.4 MBThere really isn't any secret - it's just that we match human anatomy with physics to create strong muscles with less joint wear and tear. In this episode, we talk all about mechanics of the deltoids and how to strengthen your arms in sustainable ways, and give you the tools to have less cost to the joints. 8 free Evlo classes Dr. Shannon's IG 14 day Evlo Trial The Five Basics podcast
How these 30 second vision drills can improve your results
February 03, 2022 05:00 - 28 minutes - 19.7 MBBetter software makes for better functioning hardware. In this episode, we're discussing how to improve your body's software (inputs via your visual system) to improve the hardware (your muscular system). Improving our visual and vestibular system can make it easier for us to see results from our workouts and will allow us more freedom of movement along the way. 8 free Evlo classes Evlo Fitness - 14-day free trial Follow Dr. Shannon on IG
#46: How these 30 second vision drills can improve your results
February 03, 2022 05:00 - 28 minutes - 19.7 MBBetter software makes for better functioning hardware. In this episode, we're discussing how to improve your body's software (inputs via your visual system) to improve the hardware (your muscular system). Improving our visual and vestibular system can make it easier for us to see results from our workouts and will allow us more freedom of movement along the way. 3:00 Nervous system input 7:10 The cause of muscle tightness 9:33 Visual and vestibular input 13:05 Proprioceptive syste...
#46 How these 30 second vision drills can improve your results
February 03, 2022 05:00 - 28 minutes - 19.7 MBBetter software makes for better functioning hardware. In this episode, we're discussing how to improve your body's software (inputs via your visual system) to improve the hardware (your muscular system). Improving our visual and vestibular system can make it easier for us to see results from our workouts and will allow us more freedom of movement along the way. 3:00 Nervous system input 7:10 The cause of muscle tightness 9:33 Visual and vestibular input 13:05 Proprioceptive syste...
#45: How to exercise based on your hormonal fluctuations
January 27, 2022 05:00 - 46 minutes - 32.2 MBToday we are adding another layer of understanding of our bodies: female hormones. Our guest, Krista Chernoff, is a nurse practitioner who discusses what hormones are, how they cycle as females, how to track those cycles, and how to exercise based on the phase of your cycle. 2:20 What are hormones and what do they do? 5:06 Why should women adapt their workouts to their hormones 8:34 What are the female cycles? 13:32 How to track your cycle 19:54 What can happen when you ignore...
#45: How to exercise based on your hormonal fluctuations
January 27, 2022 05:00 - 46 minutes - 32.2 MBToday we are adding another layer of understanding of our bodies: female hormones. Our guest, Krista Chernoff, is a nurse practitioner who discusses what hormones are, how they cycle as females, how to track those cycles, and how to exercise based on the phase of your cycle. 2:20 What are hormones and what do they do? 5:06 Why should women adapt their workouts to their hormones 8:34 What are the female cycles? 13:32 How to track your cycle 19:54 What can happen when you ignore...
How to exercise based on your hormonal fluctuations
January 27, 2022 05:00 - 46 minutes - 32.2 MBToday we are adding another layer of understanding of our bodies: female hormones. Our guest, Krista Chernoff, is a nurse practitioner who discusses what hormones are, how they cycle as females, how to track those cycles, and how to exercise based on the phase of your cycle. 2:20 What are hormones and what do they do? 5:06 Why should women adapt their workouts to their hormones 8:34 What are the female cycles? 13:32 How to track your cycle 19:54 What can happen when you ignore...
#45 How to exercise based on your hormonal fluctuations
January 27, 2022 05:00 - 46 minutes - 32.2 MBToday we are adding another layer of understanding of our bodies: female hormones. Our guest, Krista Chernoff, is a nurse practitioner who discusses what hormones are, how they cycle as females, how to track those cycles, and how to exercise based on the phase of your cycle. 2:20 What are hormones and what do they do? 5:06 Why should women adapt their workouts to their hormones 8:34 What are the female cycles? 13:32 How to track your cycle 19:54 What can happen when you ignore...
A tool for better glute max recruitment
January 20, 2022 05:00 - 28 minutes - 19.5 MBThe more connected you are to your muscles, the more effective your strength training workouts will be. You can use external resistance like weights and gravity to stress muscles, but you can also use internal resistance like recruiting motor units by flexing. In this episode, I walk you through what a motor unit is, how they are recruited, and a tool you can use to improve the recruitment of your glutes. You can use this tool for any muscle, and it will improve your results. Glute ma...
#44: A tool for better glute max recruitment
January 20, 2022 05:00 - 28 minutes - 19.5 MBThe more connected you are to your muscles, the more effective your strength training workouts will be. You can use external resistance like weights and gravity to stress muscles, but you can also use internal resistance like recruiting motor units by flexing. In this episode, I walk you through what a motor unit is, how they are recruited, and a tool you can use to improve the recruitment of your glutes. You can use this tool for any muscle, and it will improve your results. Glute ma...
#44: A tool for better glute max recruitment
January 20, 2022 05:00 - 28 minutes - 19.5 MBThe more connected you are to your muscles, the more effective your strength training workouts will be. You can use external resistance like weights and gravity to stress muscles, but you can also use internal resistance like recruiting motor units by flexing. In this episode, I walk you through what a motor unit is, how they are recruited, and a tool you can use to improve the recruitment of your glutes. You can use this tool for any muscle, and it will improve your results. Glute ma...
#44 A tool for better glute max recruitment
January 20, 2022 05:00 - 28 minutes - 19.5 MBThe more connected you are to your muscles, the more effective your strength training workouts will be. You can use external resistance like weights and gravity to stress muscles, but you can also use internal resistance like recruiting motor units by flexing. In this episode, I walk you through what a motor unit is, how they are recruited, and a tool you can use to improve the recruitment of your glutes. You can use this tool for any muscle, and it will improve your results. Glute ma...
#43: Breaking down the brain-body connection with Dr. Natasha Mehta, MD
January 13, 2022 19:00 - 28 minutes - 19.7 MBDr. Natasha is a medical doctor in Physical Medicine and Rehabilitation. She discusses the anatomy of the nervous system and how injury to the brain or body can affect your fitness routine. Follow Dr. Natasha on Instagram Follow Dr. Natasha on Tiktok Start your Evlo 14 day trial (limited time only)
#43 Breaking down the brain-body connection with Dr. Natasha Mehta, MD
January 13, 2022 19:00 - 28 minutes - 19.7 MBDr. Natasha is a medical doctor in Physical Medicine and Rehabilitation. She discusses the anatomy of the nervous system and how injury to the brain or body can affect your fitness routine. Follow Dr. Natasha on Instagram Follow Dr. Natasha on Tiktok Start your Evlo 14 day trial (limited time only)
Breaking down the brain-body connection with Dr. Natasha Mehta, MD
January 13, 2022 19:00 - 28 minutes - 19.7 MBDr. Natasha is a medical doctor in Physical Medicine and Rehabilitation. She discusses the anatomy of the nervous system and how injury to the brain or body can affect your fitness routine. Follow Dr. Natasha on Instagram Follow Dr. Natasha on Tiktok Start your Evlo 14 day trial (limited time only)
#42 Aging and insulin: how to use exercise to improve the effects of aging
January 06, 2022 05:00 - 19 minutes - 13.1 MBToday we’re going to talk about something specific when it comes to aging - and that’s the tendency to develop insulin resistance as we age. Insulin resistance is widespread, with some doctors claiming that most of the population has some level of insulin resistance. Insulin resistance is linked to many "age-related" diseases like heart disease and even dementia. Gaining muscle is one way to improve our insulin sensitivity, which can help us age healthier. The five basics podcast Card...
Aging and insulin: how to use exercise to improve the effects of aging
January 06, 2022 05:00 - 19 minutes - 13.1 MBToday we’re going to talk about something specific when it comes to aging - and that’s the tendency to develop insulin resistance as we age. Insulin resistance is widespread, with some doctors claiming that most of the population has some level of insulin resistance. Insulin resistance is linked to many "age-related" diseases like heart disease and even dementia. Gaining muscle is one way to improve our insulin sensitivity, which can help us age healthier. The five basics podcast Card...
#42: Aging and insulin: how to use exercise to improve the effects of aging
January 06, 2022 05:00 - 19 minutes - 13.1 MBToday we’re going to talk about something specific when it comes to aging - and that’s the tendency to develop insulin resistance as we age. Insulin resistance is widespread, with some doctors claiming that most of the population has some level of insulin resistance. Insulin resistance is linked to many "age-related" diseases like heart disease and even dementia. Gaining muscle is one way to improve our insulin sensitivity, which can help us age healthier. The five basics podcast Card...
#41: Four New Year's fitness mistakes to avoid (and what to do instead)
December 30, 2021 05:00 - 32 minutes - 22.1 MBGentle consistency is the recipe to fitness success for your lifetime, but many people want results fast. This leads to burn-out and isn't sustainable. Here are four mistakes to avoid in the new year: Ramping intensity too quickly Doing workouts that cause too much overall fatigue, rather than specific fatigue to muscles Trying to use exercise as a fat loss tool Not having a plan These things are very normal and common, but you want to avoid them if sustainable fitness is your goal. F...
4 New Year's fitness mistakes to avoid (and what to do instead)
December 30, 2021 05:00 - 32 minutes - 22.1 MBGentle consistency is the recipe to fitness success for your lifetime, but many people want results fast. This leads to burn-out and isn't sustainable. Here are four mistakes to avoid in the new year: Ramping intensity too quickly Doing workouts that cause too much overall fatigue, rather than specific fatigue to muscles Trying to use exercise as a fat loss tool Not having a plan These things are very normal and common, but you want to avoid them if sustainable fitness is your goal. F...