The Dr. Shannon Show

This 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: H...

Burning 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:...

Did 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 relations...

We 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: Introduct...

How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode.  To try Evlo for 2 weeks free, visit www.evlofitness.com

Using 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 mor...

It'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 To try Evlo for 2 weeks free, vi...

There 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: “Eve...

You 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...

If 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...

Dr. 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 To try Evlo for 2 weeks free, visit www.evlofitness.com

What 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...

Cardiovascular 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  To try Evlo for 2 weeks free, visit www.evlofitness.com

How 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 a...

Ankle 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.  To try Evlo for 2 weeks free, visit www.evlofitness.com

When 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-ph...

Elbow 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.  To try Evlo for 2 weeks free, visit www.evlofitness.com

Are 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,...

In this episode, Dr. Payton and Dr. Shannon discuss why you shouldn't be afraid of your knees passing your toes.  To try Evlo for 2 weeks free, visit www.evlofitness.com

The 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...

There 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.  To try Evlo for 2 weeks free, visit www.evlofitness.com

What 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 ...

Today, 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.  To try Evlo for 2 weeks free, visit www.evlofitness.com

Body 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?...

OQM (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 To try Evlo...