The Dr. Shannon Show
By Dr. Shannon Ritchey, PT, DPT
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Category: Fitness
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Subscribers: 24
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Episodes: 250
Description
Whether it's a research-based solo episode, a detailed expert interview, or a casual coffee chat, you'll learn what is true (and what isn't) regarding fitness, nutrition, mental health, skincare, and more. Join Shannon Ritchey, Doctor of Physical Therapy, fitness trainer, and founder of Evlo Fitness, each Thursday and occasional Fridays for science-based tools to improve your health.
| Episode | Date |
|---|---|
|
Coffee Chat with Interior Designer Coco Greenblum
|
May 02, 2025 |
|
#216: What men and women should do when trying to conceive with Dr. Natalie Crawford
|
May 01, 2025 |
|
#215: Freezing your eggs, how our reproductive system changes with age, and more with Dr. Natalie Crawford
|
Apr 24, 2025 |
|
#214: How often should you work a muscle each week?
|
Apr 17, 2025 |
|
#213: Understand your hormones in each decade with Dr. Jessica Shepherd
|
Apr 10, 2025 |
|
#212: Building 5lb of muscle: how long does it take, member tips, and more
|
Apr 03, 2025 |
|
Coffee Chat with Olivia Adriance: Pregnancy Q&A
|
Mar 28, 2025 |
|
#211: How to get fit during pregnancy
|
Mar 27, 2025 |
|
Mini: Will your waist get thicker by training abs?
|
Mar 25, 2025 |
|
#210: Does strength training cover all your bases for generalized health & fitness?
|
Mar 20, 2025 |
|
#209: AMA: Accuracy of Body Composition Scales, Splitting Workouts in Half, and More
|
Mar 13, 2025 |
|
#208: Genetics and somatotypes - should you train for your body type?
|
Mar 06, 2025 |
|
#207: How does creatine affect body composition?
|
Feb 27, 2025 |
|
Ask an RD: Reverse dieting with Hope Brandt, RD
|
Feb 25, 2025 |
|
#206: Weight lifting & fertility with Dr. Payton Busker
|
Feb 20, 2025 |
|
Ask an RD: What to do if your total daily calorie goal seems too low? With Hope Brandt, RD
|
Feb 18, 2025 |
|
Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more
|
Feb 14, 2025 |
|
#205: The Burnout Effect: Understanding Anti-Recomposition and How to Avoid It
|
Feb 13, 2025 |
|
Ask an RD: How to have more stable blood sugar levels with Allie Chilcote, MS, RD, LD
|
Feb 11, 2025 |
|
#204: Does strength training double as cardio?
|
Feb 06, 2025 |
|
Ask an RD: Calorie deficits, maintenance, and surpluses with Hope Brandt, RD
|
Feb 04, 2025 |
|
#203: Can you target different portions of the same muscle? Breaking down regional hypertrophy
|
Jan 30, 2025 |
|
Ask an RD: How much protein can you eat at one time? With Hope Brandt, RD
|
Jan 28, 2025 |
|
#202: 200TH EPISODE BEST OF: Pilates & Megaformer: do they build muscle, tone, or "lengthen?"
|
Jan 23, 2025 |
|
Ask an RD: How do you avoid, prevent, and improve bloating? With Allie Chilcote, MS, RD, LD
|
Jan 21, 2025 |
|
#201: 200TH BEST OF: Zone 2 cardio
|
Jan 16, 2025 |
|
Ask an RD: Are sugar alternatives really "better" than table sugar? With Hope Brandt, RD
|
Jan 14, 2025 |
|
#200: 200TH EPISODE BEST OF: Metabolism
|
Jan 09, 2025 |
|
Ask an RD: Intuitive eating vs. dieting - which is better for my goals? With Miranda Galati, RD
|
Jan 07, 2025 |
|
#199: The benefits, risks, and uses for GLP1s like Ozempic and Wegovy with McCall McPherson PA-C
|
Jan 02, 2025 |
|
Ask an RD: I don't want to track my calories, how can I reach my body composition goals?
|
Dec 31, 2024 |
|
#198: Fitness Trackers: What Features are Important?
|
Dec 26, 2024 |
|
Coffee Chat: My journey of building 5lb of muscle and body recomposition
|
Dec 20, 2024 |
|
#197: How to Build 5lb of Muscle in 2025
|
Dec 19, 2024 |
|
#196: How walking affects body composition
|
Dec 12, 2024 |
|
Coffee Chat with Miranda Galati: Weight Watchers, digestive health, Evlo, and more
|
Dec 09, 2024 |
|
#195: Nutrition for energy, mental health, and more with Miranda Galati, MHSc, RD
|
Dec 05, 2024 |
|
#194: Thanksgiving episode: can you really "erase" a meal with exercise?
|
Nov 28, 2024 |
|
#193: How to maintain during the holidays
|
Nov 21, 2024 |
|
Coffee Chat: Payton's IVF journey
|
Nov 15, 2024 |
|
#192: Evidence-based skincare: products, botox & filler, redlight therapy, and more with Amy Koberling
|
Nov 14, 2024 |
|
Solo Coffee Chat: How I calendar each week
|
Nov 08, 2024 |
|
#191: The minimal effective dose for strength training and cardio
|
Nov 07, 2024 |
|
#190: If the "burn" isn't building muscle, what is it doing?
|
Oct 31, 2024 |
|
Coffee Chat with Karalynne Call from Just Ingredients: Understanding what's in your supplements and realistic changes to live a cleaner life
|
Oct 25, 2024 |
|
#189: Take control of your hormone and thyroid health with McCall McPherson PA-C
|
Oct 24, 2024 |
|
Solo Coffee Chat: Q&A on Postpartum Body Image, Creatine, and More
|
Oct 18, 2024 |
|
#188: How women differ from men with strength training and cardio
|
Oct 17, 2024 |
|
#187: FAQs About Body Recomposition
|
Oct 10, 2024 |
|
Coffee Chat with Jill Zambito and Lauren Pollard: Creatine, sleep chronotypes, and more
|
Oct 04, 2024 |
|
#186: Biomechanics 101 & your cheat sheet to know if any workout is effective
|
Oct 03, 2024 |
|
#185: Improving anxiety and rewiring your negativity bias with neuroscientist Nicole Vignola
|
Sep 26, 2024 |
|
Solo Coffee Chat: How I'm building 5lb of muscle postpartum
|
Sep 20, 2024 |
|
#184: Postpartum Body Recomposition
|
Sep 19, 2024 |
|
Coffee Chat with Olivia Adriance: how she improved her acne, grew a social media following, and more
|
Sep 13, 2024 |
|
#183: How to avoid the 4 communication styles that predict the end of relationships with Casey Lepper
|
Sep 12, 2024 |
|
Coffee Chat on fitness trends: Weighted vest walking, doing your hair with wrist weights, Pilates for back pain
|
Sep 06, 2024 |
|
#182: REHIT: How 2 minutes of work/week can significantly impact your cardiovascular health
|
Sep 05, 2024 |
|
Solo Coffee Chat: The coaching tools that have rewired my brain
|
Aug 30, 2024 |
|
#181: Does strength training make you leaner?
|
Aug 29, 2024 |
|
#180: Do you have to lift heavy as you age? How to increase lean mass at any age
|
Aug 22, 2024 |
|
Solo Coffee Chat: A podcast rebrand, tools to stay inspired, and 10x growth
|
Aug 16, 2024 |
|
#179: Q&A: Inner thigh toning, the effectiveness of minimal equipment workouts, and muscle confusion
|
Aug 15, 2024 |
|
#178: Find Your Ideal Fitness Routine: Balancing Strength, Cardio, and Recovery for Optimal Results
|
Aug 08, 2024 |
|
#177: Training your nervous system with Dr. Eric Cobb
|
Aug 01, 2024 |
|
#176: Nutrition and breastfeeding with Dani Patton
|
Jul 25, 2024 |
|
#175: Q&A: Best activities for recovery days, if megaformer classes build muscle, is Evlo diastasis recti-friendly
|
Jul 18, 2024 |
|
#174: Your nervous system & fitness part 3: Cerebellar neuroplasticity
|
Jul 11, 2024 |
|
#173: Your nervous system & fitness part 2: safety and stability
|
Jul 04, 2024 |
|
#172: Your nervous system & fitness part 1: Central nervous system fatigue
|
Jun 27, 2024 |
|
#171: Q&A: Grip strength limiting lower body lifts, feeling "bigger" after strength training, and do sculpt classes help maintain muscle?
|
Jun 20, 2024 |
|
#170: What to do if you're exercising hard but not losing weight
|
Jun 13, 2024 |
|
#169: How to balance exercise and cortisol
|
Jun 06, 2024 |
|
#168: Training your core and diastasis recti with Dr. Elizabeth Knoble
|
May 30, 2024 |
|
#167: Short workouts and exercise snacks
|
May 23, 2024 |
|
#166: Does more sweat = better results?
|
May 16, 2024 |
|
#165: Improving metabolic flexibility for lasting results
|
May 09, 2024 |
|
#164: Why more fatiguing workouts aren't more effective
|
May 02, 2024 |
|
#163: Pre/post workout nutrition with Hope Brandt, RD
|
Apr 25, 2024 |
|
#162: Super-responders and non-responders to exercise
|
Apr 18, 2024 |
|
#161: Strength training and pelvic floor, body recomposition, Pilates and results, and more
|
Apr 11, 2024 |
|
#160: Maintenance
|
Apr 04, 2024 |
|
#159: Pilates isn't "snatching" you. Here's what's really happening
|
Mar 28, 2024 |
|
#158: Modeling healthy behavior around food and exercise with Hope Brandt, RD
|
Mar 21, 2024 |
|
#157: How to exercise in your 30s to age well
|
Mar 14, 2024 |
|
#156: Spot treating fat and cellulite
|
Mar 07, 2024 |
|
#155: Why you don't have to squat to be functional
|
Feb 29, 2024 |
|
#154: Exercising with PCOS
|
Feb 22, 2024 |
|
#153: How muscle REALLY affects your metabolism
|
Feb 15, 2024 |
|
#152: The optimal volume for muscle growth for women
|
Feb 08, 2024 |
|
#151: Why your menstrual cycle is a vital sign: exercising to improve menstrual health, fertility, and more
|
Feb 01, 2024 |
|
#150: HIIT and longevity
|
Jan 25, 2024 |
|
#149: Is walking "enough" for cardio?
|
Jan 18, 2024 |
|
#148: Do women really need zone two cardio?
|
Jan 11, 2024 |
|
#147: Blood sugar: what can go wrong, and how to improve insulin sensitivity through nutrition with Katherine Andrew
|
Jan 04, 2024 |
|
#146: Metabolic adaptation and fitness challenges
|
Dec 28, 2023 |
|
#145: Do heavy weights "bulk" and does Pilates "tone"?
|
Dec 21, 2023 |
|
#144: Nutrition and exercise for fertility
|
Dec 14, 2023 |
|
#143: How and when to take a deload week
|
Dec 07, 2023 |
|
#142: Are "functional exercises" necessary?
|
Nov 30, 2023 |
|
#141: Thanksgiving episode: Why you can't "burn off" what you eat, and how to manage blood sugar spikes
|
Nov 23, 2023 |
|
#140: Body recomposition when you're sleep deprived: a follow up to last week's episode
|
Nov 16, 2023 |
|
#139: The psychology of habit forming for body recomposition
|
Nov 09, 2023 |
|
#138: The best time of day to workout, hip thrusts vs. lunges, kegels during core work, and more
|
Nov 02, 2023 |
|
#137: Carb cycling with Esosa Osagiede, RD
|
Oct 26, 2023 |
|
#136: How does overexercise affect hormones?
|
Oct 19, 2023 |
|
#135: How should men and women train differently?
|
Oct 12, 2023 |
|
#134: Building muscle during pregnancy
|
Oct 05, 2023 |
|
#133: Productive vs. unproductive stress
|
Sep 28, 2023 |
|
#132: Are low-impact workouts really more effective?
|
Sep 21, 2023 |
|
#131: Where is your calorie burn plateau?
|
Sep 14, 2023 |
|
#130: The timeline of results for body recomposition
|
Sep 07, 2023 |
|
#129: The "afterburn effect..." is it real?
|
Aug 31, 2023 |
|
#128: Feeling "bigger" after strength training? Here's why.
|
Aug 24, 2023 |
|
#127: How to exercise to improve your skin
|
Aug 17, 2023 |
|
#126: How to use (and how NOT to use) fitness wearables
|
Aug 10, 2023 |
|
#125: How soreness affects your results
|
Aug 03, 2023 |
|
#124: How to train given your genetic predispositions
|
Jul 27, 2023 |
|
#123: Keep your brain young with Dr. Julie Fratantoni
|
Jul 20, 2023 |
|
#122: How to cycle sync while still building muscle
|
Jul 13, 2023 |
|
#121: Metabolic flexibility: Improve energy & body composition while decelerating aging
|
Jul 06, 2023 |
|
#120: Payton's personal story with an autoimmune diagnosis
|
Jun 29, 2023 |
|
#119: Is cardio interfering with body composition improvements?
|
Jun 22, 2023 |
|
#118: How and why to manage fatigue for better results
|
Jun 15, 2023 |
|
#117: How to improve chronic inflammation
|
Jun 08, 2023 |
|
#116: Fear of gaining weight from doing less
|
Jun 01, 2023 |
|
#115: Nervous system tools to improve your results
|
May 25, 2023 |
|
#114: Do women HAVE to lift heavy?
|
May 18, 2023 |
|
#113: Improving endocrine dysfunction and fertility with Dr. Audrey Gaskins
|
May 11, 2023 |
|
#112: Is cardio making your stress better or worse?
|
May 04, 2023 |
|
#111: Weight loss drugs: Ozempic, Wegovy, and more with Dr. Arti Thangudu
|
Apr 27, 2023 |
|
#110: Tools to improve muscle activation & results from training
|
Apr 20, 2023 |
|
#109: How to train your nervous system
|
Apr 13, 2023 |
|
#108: Nutrition and leanness with Hope Brandt, RD
|
Apr 06, 2023 |
|
#107: Exercise and leanness
|
Mar 30, 2023 |
|
#106: Pilates... is it "enough?"
|
Mar 23, 2023 |
|
#105: "Mom butt" and more with Dr. Amelia Ponchur
|
Mar 16, 2023 |
|
#104: Become a master listener of your own body
|
Mar 09, 2023 |
|
#103: 100TH EPISODE BEST OF: Why I don't stretch
|
Mar 02, 2023 |
|
#102: 100th EPISODE BEST OF: Body Composition
|
Feb 23, 2023 |
|
#101: 100th EPISODE BEST OF: Cardio
|
Feb 16, 2023 |
|
#100: 100th EPISODE BEST OF: Improve workout efficiency & feel better
|
Feb 09, 2023 |
|
#99: Top 4 mistakes for training glutes
|
Feb 02, 2023 |
|
#98: How much volume (sets/week) is needed for muscle growth?
|
Jan 26, 2023 |
|
#97: The minimum amount of exercise to see results
|
Jan 19, 2023 |
|
#95: Improve results without overworking: what NOT to do
|
Jan 05, 2023 |
|
#94: The biggest fitness mistake that backfires in the new year
|
Dec 29, 2022 |
|
#93: My body recomposition journey this year
|
Dec 22, 2022 |
|
#92: An endocrinologist's view on "balancing hormones" with Dr. Arti Thangadu
|
Dec 15, 2022 |
|
#91: How to utilize cycle syncing while still keeping your workouts effective
|
Dec 08, 2022 |
|
#90: A hypertrophy guide for the modern woman who struggles to build muscle
|
Dec 01, 2022 |
|
#89: Thanksgiving episode - why trying to "burn off" holiday food won't work, and what to do instead
|
Nov 24, 2022 |
|
#88: Improve your relationship with food with Miranda Galati, RD
|
Nov 17, 2022 |
|
#87: How to adjust your routine to continue progressing around the holidays
|
Nov 10, 2022 |
|
OQM #11: How many steps should you be taking for weight loss?
|
Nov 07, 2022 |
|
#86: Why tracking calories burned is sabotaging your results.
|
Nov 03, 2022 |
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OQM #10: What to do when you hold your tension in your upper traps
|
Oct 31, 2022 |
|
#85: How to develop your abdominal muscles
|
Oct 27, 2022 |
|
OQM #9: How to calculate the minimum amount of weight to use for muscle growth
|
Oct 24, 2022 |
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#84: Is feeling the "burn" enough to stimulate muscle growth?
|
Oct 20, 2022 |
|
OQM #8: Why you get sore and what to do when you're sore
|
Oct 17, 2022 |
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#83: How to improve metabolic flexibility with Cynthia Thurlow
|
Oct 13, 2022 |
|
OQM #7: How much cardio should I ACTUALLY be doing?
|
Oct 10, 2022 |
|
#82: How to keep your metabolism high as you age
|
Oct 06, 2022 |
|
OQM #6: If, when, and how should you use ankle/wrist weights?
|
Oct 03, 2022 |
|
#81: Optimize your workouts for the best results with the least cost
|
Sep 29, 2022 |
|
OQM #5: How to work the arms with less elbow pain
|
Sep 26, 2022 |
|
#80: How to train your core before, during, and after pregnancy with Dr. Amelia May
|
Sep 22, 2022 |
|
OQM #4: Are knees over toes bad?
|
Sep 19, 2022 |
|
#79: How to train your deep core and pelvic muscles with Dr. Amelia May
|
Sep 15, 2022 |
|
OQM #3: Should you stop doing crunches?
|
Sep 12, 2022 |
|
#78: Should you be in maintenance mode? If so, how do you adjust your training?
|
Sep 08, 2022 |
|
OQM #2: Why we don't do overhead presses
|
Sep 05, 2022 |
|
#77: Body recomposition
|
Sep 01, 2022 |
|
OQM #1: Am I going to get bulky if I start lifting?
|
Aug 29, 2022 |
|
#76: How to ACTUALLY workout around your period to optimize results
|
Aug 25, 2022 |
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#75: Four fitness mistakes that seem to save time but don't
|
Aug 18, 2022 |
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#74: Exercising in heat: how heated workouts affect your outcomes
|
Aug 11, 2022 |
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#73: Using PT as a bandage for overexercise: an interview with Hailey Miller
|
Aug 04, 2022 |
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#72: How sleep can affect your fitness results with Dr. Meredith Broderick, MD
|
Jul 28, 2022 |
|
#71: Why we shouldn't train like athletes
|
Jul 21, 2022 |
|
#70: "Toning" and "tightening" workouts: what they are and aren't doing for your body
|
Jul 14, 2022 |
|
#69: Can you train your lower abs? With Doug Brignole
|
Jul 07, 2022 |
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#68: What is stretching doing or not doing for your body? With Dr. Payton, PT, DPT
|
Jun 30, 2022 |
|
#67: How the nervous system affects your results: why exhausting workouts aren't more effective
|
Jun 23, 2022 |
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#66: To fast or not to fast? With Katherine Andrew
|
Jun 16, 2022 |
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#65: How women should eat around their training with Dr. Stacy Sims
|
Jun 09, 2022 |
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#64: Mistakes and misconceptions about high-intensity training with Dr. Payton Busker
|
Jun 02, 2022 |
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#63: Metabolism and insulin with Dr. Ben Bikman
|
May 26, 2022 |
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#62: What foam rolling is and isn't doing for your body
|
May 19, 2022 |
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#61: Why endless cardio is not the answer with Doug Britnole
|
May 12, 2022 |
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#60: Why "functional" exercise isn't necessarily better with Doug Brignole
|
May 05, 2022 |
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#59: Low-impact doesn't always mean low joint-stress
|
Apr 28, 2022 |
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#58: What reformer Pilates is and isn't doing for your body with Dr. Payton Busker
|
Apr 21, 2022 |
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#57: The top 7 mistakes millennial women are making in their workouts
|
Apr 14, 2022 |
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#56: BONUS: My experience with a reset week
|
Apr 11, 2022 |
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#55: It's time for me to take a reset week
|
Apr 07, 2022 |
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#54: How to reduce oxidative stress to slow aging, improve results, and reduce risk of chronic disease
|
Mar 31, 2022 |
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#53: Neurons that fire together wire together: how to apply this powerful tool to your workouts
|
Mar 24, 2022 |
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#52: Beginner weight gain is normal: what could be happening, and why to stay the course
|
Mar 17, 2022 |
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#51: When to mix it up vs. keep it the same
|
Mar 10, 2022 |
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#50: Misleading verbiage: can you actually lengthen or change the shape of your muscles?
|
Mar 03, 2022 |
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#49: Hierarchy of priorities for optimal fitness
|
Feb 24, 2022 |
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#48: How to have a stronger body and less back pain
|
Feb 17, 2022 |
|
#47: The "secret" behind stronger arms and happier joints
|
Feb 10, 2022 |
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#46: How these 30 second vision drills can improve your results
|
Feb 03, 2022 |
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#45: How to exercise based on your hormonal fluctuations
|
Jan 27, 2022 |
|
#44: A tool for better glute max recruitment
|
Jan 20, 2022 |
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#43: Breaking down the brain-body connection with Dr. Natasha Mehta, MD
|
Jan 13, 2022 |
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#42: Aging and insulin: how to use exercise to improve the effects of aging
|
Jan 06, 2022 |
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#41: Four New Year's fitness mistakes to avoid (and what to do instead)
|
Dec 30, 2021 |
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#40: FAQ #1: Cardio dosage, stretching, gaining muscle mass without lifting super heavy
|
Dec 23, 2021 |
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#39: The five basics that drive results (that most people don't follow)
|
Dec 16, 2021 |
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#38: How to measure if you're recovering properly
|
Dec 09, 2021 |
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#37: A technique for increasing strength without increasing resistance
|
Dec 02, 2021 |
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#36: "Burning off" holiday food: why it isn't an effective or healthy strategy
|
Nov 24, 2021 |
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#35: How cortisol affects body composition
|
Nov 18, 2021 |
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#34: Three step process for customizing your nutrition
|
Nov 11, 2021 |
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#33: Three reasons to consider ditching your fitness watch
|
Nov 04, 2021 |
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#32: How different workouts affect your body: Pilates, lifting, yoga, barre, running
|
Oct 28, 2021 |
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#31: Fitness marketing that leads to burn out
|
Oct 21, 2021 |
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#30: A reset week: if, why, and how to take a reset week to get past a plateau
|
Oct 14, 2021 |
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#29: Running: why it's not my favorite form of exercise
|
Oct 07, 2021 |
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#28: Glute training: why we don't do squats & deadlifts (and what we do instead)
|
Sep 30, 2021 |
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#27: How to exercise when you're stressed
|
Sep 23, 2021 |
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#26: Your body before and after baby: it's not just kegels with Lashonda Jones
|
Sep 16, 2021 |
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#25: Four nervous system "hacks" for better results
|
Sep 09, 2021 |
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#24: How to train your abs/core & 10 core myths
|
Sep 02, 2021 |
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#23: Exercise as an emotional defense with Jewel Anderson
|
Aug 26, 2021 |
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#22: How to internalize that You've Done Enough
|
Aug 18, 2021 |
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#21: De-bunking that burning more calories leads to faster weight loss
|
Aug 12, 2021 |
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#20: Why impact isn't the enemy: if, why, and how to add impact to your routine
|
Aug 05, 2021 |
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#19: Hack your endorphins to love your workouts
|
Jul 29, 2021 |
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#18: Why your muscles aren't growing part four: nutrition addition with Katherine Andrew
|
Jul 21, 2021 |
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#17: Chronic inflammation could be why your muscles aren't growing (part three)
|
Jul 15, 2021 |
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#16: Why your muscles aren't growing part two: under-training, over-training, and both
|
Jul 07, 2021 |
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#15: Why your muscles aren't growing part one: poor muscle stimulus
|
Jul 01, 2021 |
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#14: Elevated cortisol: how it can hold you back, and how to workout to reduce chronic cortisol
|
Jun 24, 2021 |
|
#13: Cardio Part 2: How much steady state cardio is best?
|
Jun 17, 2021 |
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#12: Cardio: How much do you really need? (Part one)
|
Jun 10, 2021 |
|
#11: Why you can stop doing exercises you hate
|
Jun 03, 2021 |
|
#10: How to utilize your nervous system to improve fitness with Justin Prier
|
May 27, 2021 |
|
#9: How to cut your workout time in half but double your results
|
May 20, 2021 |
|
#8: Muscle confusion or progressive overload: what works best?
|
May 13, 2021 |
|
#7: How to know if your workouts are productive or "just hard"
|
May 06, 2021 |
|
#6: How to make your workouts anti-aging
|
Apr 29, 2021 |
|
#5: Three reasons you aren't seeing results from your workouts
|
Apr 22, 2021 |
|
#4: Why I don't stretch
|
Apr 15, 2021 |
|
#3: Exercise can INCREASE or DECREASE your metabolism
|
Apr 08, 2021 |
|
#2: More is not better
|
Apr 01, 2021 |