The Dr. Shannon Show

Latest Episodes:

#26: Your body before and after baby: it's not just kegels with Lashonda Jones Sep 16, 2021

Show notes

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 podcast to learn exercise and foundational principles so you can be successful in your fitness routine and beyond post-baby.
2:48 What is the 4th Trimester?

9:23 The Neuromuscular Disconnect

10:42 Diastasis Recti

20:25 Preferred exercises for Diastasis Recti

24:40 Guidelines for moms who had babies years ago

27:15 When to modify your exercise

29:29 Realistic timeframe for recovery

31:00 Lashonda’s Program

Find Lashonda:
Instagram: @ptrainershonda
Free 5-day Diastis recti healing program: https://core-elevation-fitness-wellness.ck.page/free5daychallenge
8-week Diastis recti program: http://coreelevationfitness.com/diastasis-recti-repair-program/
Follow Dr. Shannon on Instagram: @dr.shannon.dpt
Subscribe and watch on Youtube
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#25: Four nervous system "hacks" for better results Sep 09, 2021

Show notes

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 your workout
Perceived effort
Bilateral deficit

2:25 What is the nervous system?

8:12 Breath

10:51 Mobility drills during warm up and cool down

19:50 Perceived effort

26:50 Bilateral deficit

Workout with Dr. Shannon: www.evlofitness.com

Follow Dr. Shannon on Instagram: @dr.shannon.dpt

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

#24: How to train your abs/core & 10 core myths Sep 02, 2021

Show notes

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 want to challenge about core work
4:18 Marketing and performance enhancing drugs
8:20 Opposite Position Loading
14:30 Myth #1: Balancing on unstable surfaces is great for your core
16:20 Myth #2: Back pain comes from having a weak core
20:47 Myth #3: The core should be worked every day
22:44 Myth #4: Planks are the best exercise for your core
23:52 My favorite core exercises
24:55 Myth #5: All exercise will work your core
25:54 Myth #6: Balancing while weight lifting works your core
28:10 Myth #7: Squats are great for your core
31:08 Myth #8: Hanging leg raise are a great core exercise
33:45 Myth #9: Leg raises are great for your core
35: 01 Myth #10: You should never work your hip flexors

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Shannon's Instagram: @dr.shannon.dpt

Study referenced: Augeard N, Carroll SP. Core stability and low-back pain: a causal fallacy. J Exerc Rehabil. 2019;15(3):493-495. Published 2019 Jun 30. doi:10.12965/jer.1938198.099

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#23: Exercise as an emotional defense with Jewel Anderson Aug 26, 2021

Show notes

"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 a layer deeper to uncover what you could be avoiding and defending against using exercise.
2:55 Using exercise as therapy

7:16 Sublimation aka Defense Mechanisms

19:39 Avoidance as a defense mechanism

23:26 Emotional experiences after exercise

28:24 The Change Triangle

43:30 How to recognize if you are using exercise as a defense behavior

Work with Jewel by visiting her website: http://www.jewelandersoncounseling.com/
Book referenced by Jewel: "It's Not Always Depression" by Hilary Jacobs Hendel

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

#22: How to internalize that You've Done Enough Aug 18, 2021

Show notes

"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 done enough?
In this podcast, I'm sharing the softer side of exercise and my philosophy. I share my story behind how and why I transitioned my mindset from "burn as much as possible" to "you've done enough" even with a gentle workout, and what it's changed in my life.
I end the podcast with some thought work to try if you want to adopt this philosophy, but if you're struggling to internalize it.
7:04 What does it mean when I say, “You have done enough.”

10:28 What has changed for me since adopting this mindset

22:00 Learning how you can be fit and keep your body feeling good

24:19 The mental and physical improvements I’ve seen in my life

29:30 What happened when I wavered from this mindset

35:34 What to do when you are struggling with your mindset

Join Evlo: www.evlofitness.com
Dr. Shannon's instagram: @dr.shannon.dpt

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

#21: De-bunking that burning more calories leads to faster weight loss Aug 12, 2021

Show notes

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, discovered by Dr. Herman Pontzer, says that the human body stays within a narrow window of total number of calories burned per day, despite activity level.
So basically, your body has an energy bank that it pulls from every day. And whether or not you do a ton of activity, this energy expenditure will stay about the same. This theory completely de-bunks the idea that you can burn more calories/day by working out harder.
0:12 Why exercise shouldn’t be your primary weight loss tool

2:39 Constrained Energy Expenditure

9:57 The more tissue you have, the more calories you have to burn

11:05 How exercise can help increase your lean tissue

12:59 Is exercise needed for weight loss?

15:05 How exercise an be a benefit for weight loss

17:30 The importance of biomechanics for building muscle

19:30 Exercise for heart health

Free week of Evlo classes: https://www.evlo-fitness.com/free-week-of-evlo-podcast
Dr. Shannon's IG: @dr.shannon.dpt

Join Evlo: www.evlofitness.com

Studies referenced:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/
https://faseb.onlinelibrary.wiley.com/doi/10.1096/fj.202100242R

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

#20: Why impact isn't the enemy: if, why, and how to add impact to your routine Aug 05, 2021

Show notes

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 to hear my opinion about high impact exercises like plyometrics and jumping, what the benefits are, why it’s been blamed (incorrectly, in my opinion) for joint issues, what is to blame, if you should add impact, and if so, what are the best ways to add impact.
1:05 The Benefits of Plyometrics

4:24 Why High Impact Gets a Bad Reputation

9:49 Knee Pain Associated with High Impact

14:39 Why the Right Dose of High Impact is Important

15:41 Reasons Why You Might Not Want to Add Impact

16:30 Situations When High Impact is Not Recommended

18:42 Recommendations for Adding Impact to Your Routine

Join Evlo: www.evlofitness.com
Follow Dr. Shannon on Instagram: @dr.shannon.dpt

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

#19: Hack your endorphins to love your workouts Jul 29, 2021

Show notes

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 them and develop a negative relationship with your workouts. I may be the first person to give you permission to ditch the intense workouts, but it could change your relationship to your workouts for good. In this episode, I'll leave you with my suggestions for how to train your brain to love your workouts so they become a habit, instead of forcing yourself through workouts that you hate.
11:12 Why we are drawn to one type of exercise over another

12:02 Endorphines can make some people feel more negative and exhausted

12:55 Moderate intensity workouts correlate to more positive mood improvements

14:32 How genetics can effect the types of workouts you prefer

17:15 How to rewire your brain to enjoy exercise

Join Evlo: www.evlofitness.com
Article referenced: https://www.nature.com/articles/npp2017148

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

#18: Why your muscles aren't growing part four: nutrition addition with Katherine Andrew Jul 21, 2021

Show notes

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, protein powder, and more.
3:00 What Katherine Recommends For Building Muscle

6:55 Amino Acids

9:53 Muscle Activation and Protein Synthesis

15:54 Protein Variety and Quality

28:23 Timing Your Nutrition

32:32 The Role That Fat Plays in Muscle Growth

34:26 Pre Workout Meals

39:18 Hunger Cues and Satiety

46:27 The Importance of Knowing Your Own Body
Find Katherine at https://www.katherineandrew.com/

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#17: Chronic inflammation could be why your muscles aren't growing (part three) Jul 15, 2021

Show notes

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 chronic inflammation in the musculoskeletal system: stress, overuse, trauma, and dehydration/nutritional deficits.
She discusses why these four things can happen, and how to address them to ultimately see better results.
1:49 How Muscle Mass Can Decrease Your Chronic Inflammation

5:33 Acute Inflammation vs Chronic Inflammation

9:35 Natural Inflammation Cycle After Workouts

11:56 The Top 4 Inflammation Triggers

12:50 Stress

19:57 Overusing Your Muscles

24:23 Physical Trauma

24:52 Dehydration or Nutritional Deficits

25:45 Symptoms of Chronic Inflammation

26:37 Steps to Decrease Inflammation

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