How many days/week should you work each muscle? And how many sets are needed in each workout? Shannon breaks down the current science on frequency and volume. She suggests a protocol that is both realistic and effective. 0:00: Introduction 1:40: Optimal volume for muscle growth 6:15: How frequently should you work a muscle group? 9:10: How many days per week should you strength train? 11:15: The bottom line To take our free 35-minute Upper Body Build class ...

Hormones change throughout a woman's life, and it's important to be educated about how and what to expect. Jessica Shepherd, MD is a board-certified OBGYN, and discusses what all women should know about their hormones throughout their 30s and beyond. Dr. Shepherd's IG Dr. Shepherd's website 0:00: Introduction to Dr. Shepherd 2:15: How do our sex hormones change as we age? 7:15: The effect of breast feeding on hormones 12:13: Clean feminine hygiene products 20:50:...

Building 5lb of muscle in 2025 can help you improve your metabolic health, body composition, strength, and longevity. In this episode, Dr. Shannon discusses her updates on building muscle, discusses member stories, and addresses frequently asked questions. 0:00: Why you should build 5 lbs of muscle 5:30: Dr. Shannon’s experience with building 5 lbs of muscle 12:00: Evlo member success stories 14:25: Q&A on building 5 lbs of muscle To take our free 35-minute Upper...

Today, I sit down with food blogger and local Austin resident Olivia Adriance, and we answer your questions about pregnancy. We talk about body image during pregnancy, training your core, how to stay consistent during first trimester, and more. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Is it possible to build muscle or strength during pregnancy? Dr. Shannon breaks down the current literature and suggests a strength-training and cardio routine to aim for during pregnancy. 0:00: Introduction to weight lifting during pregnancy 5:00 ACOG exercise recommendations during pregnancy 8:30: Resistance training during pregnancy 13:20: Is it possible to build muscle during pregnancy? 16:00: How to build muscle & strength during pregnancy 28:00: How to mainta...

Will training your abs close to failure will make your waist thicker? Dr. Shannon and Dr. Payton discuss this topic today. To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

You may want a more fit-looking body, but other things are likely important to you as well: strength, mobility, balance, flexibility, endurance, bone density, cardiovascular health, and more. Can strength training really tick all of those boxes? Dr. Shannon and Dr. Payton address this today. Does Strength Training Double as Cardio episode 0:00: Introduction to hybrid training 2:50: How to exercise to improve posture 9:25: Mobility 15:15: Flexibility 18:56: Stabil...

1:05: Why ball crunches over regular crunches? 2:43: How accurate are body composition scales? 4:48: Do the Evlo instructors do "more" than the rest of us? 6:48: Is your workout just as effective if you stop halfway through and finish the rest later? 9:17: Can men do Evlo? 11:01: What to do if your low back hurts during heavy leg exercises? 15:38: How to keep Gentle Consistency® while planning a wedding? 22:50: How to deal with body image postnatal?&n...

You may have heard of the different somatotypes. Somatotypes categorize someone based on their body type: ectomorph, endomorph, or mesomorph. Shannon explains where this theory came from, how much genetics play a role in your results, and if/how you should train for your body type. 0:00: Introduction 1:30: How genetics influences fitness results 5:15: Should you train differently based on your somatotype? 10:30: What to do if you're struggling to gain muscle 16:0...

Creatine, a very popular and well-studied supplement, can affect body composition. But how? Dr. Shannon details how and how much creatine can affect lean mass and fat mass. 0:00: Introduction 1:30: How does creatine work? 3:30: Does creatine make you retain water? 4:14: How does creatine affect body composition? To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What is reverse dieting, and is it something you should implement to reach your goals? Registered Dietitian, Hope Brandt, discusses this in detail today. Hope's website Hope's IG To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

What does the research say about exercise/weightlifting and fertility? Dr. Shannon interviews Dr. Payton about this topic today. Episode about Payton's IVF journey 0:00: Introduction 2:43: How can exercise have a negative effect on fertility? 8:06: Should we cycle sync? 11:23: How can exercise support fertility? 13:10: Exercise recommendations to support fertility Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

If you have a body recomposition goal, you will calculate your total daily energy expenditure to give you a calorie goal for the day. But what if that number feels too low? Hope Brandt, RD answers this today. Hope's website Hope's IG Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

Today, I'm discussing my personal updates on building muscle while pregnant. I'm also answering questions like: How do you track muscle growth without getting a DEXA scan? How long should you wait before seeing a provider if you're not seeing results? Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

0:00: Introduction to "anti-recomposition" 2:03: Effects of overtraining 5:45: Am I suffering from burnout? 8:43: Qualities to avoid in a workout program 14:30: Qualities to look for in a workout program 17:10: What kind of results should I expect? Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

Stabilizing your blood sugar can lead to better energy, more stable hunger cues, and a healthier body. Learn all about blood sugar and why we should prioritize it with Functional Medicine Registered Dietitian, Allie Chilcote. Work with Allie Follow Allie on IG Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

You may have asked yourself, "My heart rate gets up when I lift, so does that count as cardio?" Shannon breaks down how strength training affects your cardiovascular health, specifically distinguishing the differences between traditional strength training and circuit training. She also speaks to the VO2 max changes that occur with different types of training: traditional cardio, HIIT, traditional strength training, and circuit training. 0:00: Introduction 1:40: Benefits of steady state ...

When should you be in a calorie deficit? And for how long? When is maintenance appropriate, and how do you know when you're at maintenance? Is a calorie surplus necessary for muscle growth? All these things are discussed in today's installment of ASK an RD, with our guest, Hope Brandt, RD. Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.

Can you grow different portions of a muscle? The answer appears to be yes. In this episode, Shannon breaks down what regional hypertrophy means and how each main muscle group can be targeted for complete muscle growth. 0:00: Introduction 1:18: Defining regional hypertrophy 2:40: Regional hypertrophy in the hamstrings 6:18: Regional hypertrophy in the quads 8:00: Regional hypertrophy in the glute max 12:40: Regional hypertrophy in the glute med 14:50: Regiona...

In this installment of Ask an RD, I sit down with Hope Brandt, RD, to discuss how much protein you should eat at one time. Is it true that your body can only process a limited amount of protein from one meal? Visit portal.evlofitness.com to try a free Evlo Upper Body Build class.