The Dr. Shannon Show

Latest Episodes:

#106: Pilates... is it "enough?" Mar 23, 2023

Show notes

Pilates 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 effective”
36:57: So is Pilates enough?
39:51: Shannon’s bias and informed opinion
42:00: How do we incorporate Pilates into Evlo?

Free Evlo Workshop
Free Evlo 101 class
14 day free trial
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To try Evlo for 2 weeks free, visit www.evlofitness.com

#105: "Mom butt" and more with Dr. Amelia Ponchur Mar 16, 2023

Show notes

What 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 “make your waist smaller?”
30:05: How to use your breath to your advantage
33:08: Does everyone need core stability?
35:25: Are crunches cancelled?
39:10: Are crunches contraindicated if you have prolapse?
43:45: Breathe Better with Amelia
Dr. Amelia's course
Dr. Amelia on IG
Free Evlo Workshop
Free Evlo 101 class
14 day free trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram
Follow Fit Body, Happy Joints on Tiktok

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

#104: Become a master listener of your own body Mar 09, 2023

Show notes

"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: Age is not a diagnosis
11:10: Why do people struggle with this concept?
16:12: Using exercise to buffer emotions
19:22: Societal standards and implications
21:10: How listening to your body could be taken in the wrong way
28:16: How gentle consistency comes into play
30:55: How to know if you need rest
36:46: How to listen to your body: Step 1- Set guidelines for yourself
39:35: How to listen to your body: Step 2- Assess your body before you work out
43:25: How to listen to your body: Step 3- Assess yourself during the workout
47:10: How to listen to your body: Step 4- Assessing how your workout routine is affecting you as a whole

Workshop
Free Evlo 101 class
14 day free trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram
Follow Fit Body, Happy Joints on Tiktok

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

#103: 100TH EPISODE BEST OF: Why I don't stretch Mar 02, 2023

Show notes

We 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 addressing why your tissues are getting tight in the first place
31:10: But shouldn’t we stretch after working out?
33:52: What about gentle stretching?

Workshop
Free Evlo 101 class
14 day free trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram
Follow Fit Body, Happy Joints on Tiktok

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

#102: 100th EPISODE BEST OF: Body Composition Feb 23, 2023

Show notes

In 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 growth (Episode 98)
46:32: Do you need to do 10 sets per week per muscle group for muscle growth?

Meta analysis referenced
Workshop
Free Evlo 101 class
14 day free trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram
Follow Fit Body, Happy Joints on Tiktok

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

#101: 100th EPISODE BEST OF: Cardio Feb 16, 2023

Show notes

In 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: How much HIIT is the right amount? (Episode 12)
20:22: Short, intense exercise vs. longer, gentle exercise
22:22: How to structure your own routine
24:48: Do you HAVE to do HIIT to receive benefits from your routine?
29:04: What is steady-state cardio? (Episode 13)
30:58: LISS vs. MISS
33:28: When should you adjust your routine?
35:24: How to incorporate HIIT and steady-state cardio

Workshop
Free Evlo 101 class
14 day free trial
Follow Dr. Shannon on Instagram
Follow Fit Body, Happy Joints on Instagram
Follow Fit Body, Happy Joints on Tiktok

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

#100: 100th EPISODE BEST OF: Improve workout efficiency & feel better Feb 09, 2023

Show notes

In 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 workouts
18:13: How to have a stronger body with less back pain (Episode 48)
19:26: Pain is a symptom
24:00: Exercise selection and programming
26:07: Overuse
26:36: Physical trauma
27:04: Nutritional deficiencies
28:28: When to mix it up vs. keep it the same (Episode 51)
29:00: Why soreness is not a reliable indicator of effectiveness of your workout
31:16: Is it ever beneficial to mix up your routine?
34:11: Exercising in heat (Episode 74)
36:10: Why cold is not ideal for strength training
37:50: Strength training in warmer rooms
40:33: Minimum amount of exercise for results (Episode 97)
43:00: What to do when it comes to gaining muscle

Free Evlo 101 class
14 day free trial
Follow Dr. Shannon on Instagram

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

#99: Top 4 mistakes for training glutes Feb 02, 2023

Show notes

If 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

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

#98: How much volume (sets/week) is needed for muscle growth? Jan 26, 2023

Show notes

How 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 on IG

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

#97: The minimum amount of exercise to see results Jan 19, 2023

Show notes

What 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

14 day Evlo trial

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

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