The Dr. Shannon Show

If you've given birth in the past or plan to in the future, this podcast is for you.  Lashonda Jones is a PT, personal trainer, and corrective exercise specialist. She talks about the 4th trimester, diastasis recti, and how to take care of your body after baby so you can exercise and do the things you love. She explains that it's never too late to start healing post-natal. Listen to this...

The nervous system is ultimately in charge of creating results from your workouts. In this episode, I teach you how you can work WITH your nervous system to create faster, more sustainable results from your workouts. I explain these four hacks that you can use in every workout to drive better, faster, and SAFER results:  Breathwork before and after your workout Mobility drills before and after you...

If you're wondering the best ways to work your "core" with minimal back pain/joint damage, this is your podcast. We chat about ten core myths and the most effective ways to train your trunk muscles. We also talk about an important concept crucial for developing muscle, called opposite position loading. Enjoy this technical, information-packed episode!  2:30  Some common beliefs I wa...

"Exercise is my therapy" is a common phrase. Today, Jewel Anderson, a Licensed Professional Counselor in the Kansas City area, discusses why you could be using exercise as a coping mechanism. She discusses how exercise is often a "defense" against things of our past or uncomfortable emotions. She leaves you with a powerful tool, called the Change Triangle, that can help you dig...

"You've done enough" is something I've said at the end of nearly every class for over a year. But what happens when you can't really believe that? What happens when there's a strong urge to do more, more, more in your workouts? What happens when you have a conflicting voice in your head that knows you shouldn't do more, but also is afraid that you haven't do...

We have been marketed to believe that more exercise will be the secret to losing weight. And today's discussion will break down a theory that totally debunks this.  I don’t recommend focusing on calorie burning for your workouts to lose weight. If you have a lot of weight to lose, killing yourself in workouts is not necessary, and in fact, not recommended.  Constrained energy expenditure, dis...

In my opinion, impact takes the blame for what overuse and joint-stressful exercises does to your joints.  Today’s podcast might come as a little shock for some of you since I’m all about joint-friendly workouts.  I still have my opinions and don’t think it’s appropriate for everyone, but I’m actually a fan of adding some impact exercises in certain ways and certain doses for certain people.  Tune...

In this episode, I'm giving you permission to skip the high-intensity workouts if you hate them. You can still be fit with more moderate intensity strength-training routines. Because consistency is much more important than intensity. I explain how the endorphins from high intensity can have a negative effect on some people, and why that could trigger the reward systems of your brain to avoid...

Building muscle is extremely important, especially as we age.  Nutrition is a big part of how we recover and build our bodies stronger after workouts. Katherine Andrew is a Functional Registered Dietitian who gives some education and tips on how to fuel your workouts to build muscle.  We talk about amino acids, when to eat after your workout, the importance of carbs, how under-eating can backfire,...

If you're choosing effective, early-phase loaded exercises, not over-training or under-training, and you're STILL not seeing muscle growth, chronic inflammation could be why. Chronic inflammation can lead to muscle wasting, fatigue, pain, and more. It could be a reason why you're working out, but not seeing great results. In this episode, Dr. Shannon discusses what contributes to ch...

There is a paradox that isn't well understood in the fitness industry, and it's that overtraining can lead to under-training. This can inhibit you from results from your workouts.  When you are chronically inflamed from overtraining, muscles don't receive great input, and muscular results decline. If you feel like your results aren't matching the amount of effort you're pu...

 Listen to this episode to learn about resistance curves, phase loading, levers, and how much to stimulate a muscle to see better muscular growth.  Muscle is the most metabolically expensive tissue in your body. It burns more calories and takes more energy to maintain than any other tissue. Therefore, the more we have, the better our metabolism and the healthier many other processes in our bodies....

If you feel like you’re doing everything right - putting in work at the gym, you’re trying to eat less, and still not seeing results - it COULD be because of cortisol imbalance. In this episode, I want to explain how too much exercise and too little eating can have the reverse effects that you’re hoping for because of potentially messing with your cortisol and hormonal balance.  One of my goals, w...

In this episode, Dr. Shannon discusses steady-state cardio. She speaks on how the body adapts to cardio, and some cardio can be beneficial, but how too much can blunt protein synthesis and inhibit results. She provides a framework on how to implement cardio, both steady-state and HIIT, into your routine.  2:10  How the Body Adapts to Exercise  6:50  What Happens When you Overwhelm Your Body  10:57...

Dr. Shannon discusses the research behind how much high-intensity cardio is good for you and how much could be negative for your health. She discusses how exercise can either aid in improving insulin sensitivity or reduce insulin sensitivity and the consequences to your overall health and fitness. Shannon provides a framework for how to implement cardio based on your body's needs.  0:40  What...

It’s the norm in the fitness industry to try to fit your body into a certain exercise. I often get asked “can you help me with my deadlifts” or “how can i do planks without shoulder pain” or “how can I strengthen my core so squats don’t hurt my back.”  There are so many fitness professionals and PTs out there who will help you achieve these goals. And there ARE ways to improve your form and streng...

This interview is with Justin Prier, a physical therapist and personal trainer from BioFit KC. BioFit was Shannon's first job out of physical therapy school, where her eyes were opened to a new fitness philosophy that has shaped her method now. Justin talks about the nervous system and ways to use neural inputs to improve your fitness results. You can work with Justin by visiting www.biofitkc...

The amount of time you spend in your workout isn't necessarily an indicator of the effectiveness of that workout. In this episode, Shannon will guide you on her principles for getting a more effective workout in less time.  1:18  Working Smarter Not Harder 2:50  Catabolic State and Anabolic State  4:06  Ways You Might be Overdosing Your Exercise Routine 7:39  Running For an Hour vs Lifting fo...

Dr. Shannon breaks down where and why the philosophy of muscle confusion came about, if it is effective, where this philosophy could potentially have a place, and the best way to see results from your workouts.  To try Evlo for 2 weeks free, visit www.evlofitness.com

You want to make sure the time you're spending in your workouts is actually going to make a difference in your body. You want to make sure your workouts are moving the needle for you and creating the highest payoff. This podcast will teach you some basic principles behind what makes an exercise "productive" and what types of exercises are "just hard," but maybe not as prod...

Exercise can be anti-aging, but it can also accelerate aging. Find out how this happens and Shannon's three suggestions for creating a routine that is anti-aging. To try Evlo for 2 weeks free, visit www.evlofitness.com

If you're working out consistently, eating well, and STILL not seeing results after several months, it could be for one (or all) of these three reasons. Shannon discusses how these three common workout elements can cause plateauing or declining results, and eventually cause frustrating joint pain. To try Evlo for 2 weeks free, visit www.evlofitness.com

Dr. Shannon speaks on why she has decided to take stretching out of her regular routine and why she doesn't recommend regular stretching for her clients.  To try Evlo for 2 weeks free, visit www.evlofitness.com

To have a lean, fit body that isn't falling apart, you have to be wise with your workouts. In this episode, Dr. Shannon discusses some common workout mistakes that can actually decrease your metabolism and lead to less desirable long-term results. She also discusses how you can use exercise to IMPROVE your metabolism using four training concepts. Shannon's Instagram Evlo Fitness (14-day...

Dr. Shannon Ritchey, PT, DPT explains how exercise that is too frequent and too intense can lead to undesirable results over the long-term. She describes how long it takes to see visual results from strength training, and how we've internalized soundbites from the fitness culture that are damaging to our bodies. Links: 14 day free trial Article referenced: https://pubmed.ncbi.nlm.nih.gov/3015...