174 episodes
Fit Body, Happy Joints ® Dr. Shannon Ritchey, PT, DPT
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- Health & Fitness
Develop your most fit body, while perserving your body. Dr. Shannon, DPT is a physical therapist and long-time fitness trainer. She integrates the current research with her experience as a PT and trainer to educate you on effective fitness practices that don't wreck your body. In her concise, no-fluff episodes, Shannon busts myths and gives you tangible takeaways in each episode. Try her workout platform here: https://www.evlofitness.com/?utm_source=podcast&utm_medium=link+in+bio&utm_campaign=evloTry her free class here: https://bit.ly/3jnJXi7Follow her on Instagram here: https://bit.ly/3DusHPjFollow her on Tiktok here: https://bit.ly/3Hn6cg5
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#165: Improving metabolic flexibility for lasting results
Metabolic flexibility may be a term you've heard before. But what does it mean, and why is it important for overall health? Shannon breaks down the connection between metabolic flexibility and mitochondrial health and gives exercise recommendations for improving metabolic flexibility.
1:45: Introduction
2:45: Upward spiral
4:17: What is metabolic flexibility?
5:05: How to know if you’re metabolically flexible/inflexible
7:45: How to train to be more metabolically flexible
11:35: Types of fuel sources
12:12: How muscle mass affects metabolic flexibility
23:55: Gentle consistency + muscle building
27:15: Strength training for metabolic health
29:56: Zone 2 cardio
33:45: HIIT and SIT
38:45: Summary
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#164: Why more fatiguing workouts aren't more effective
It is an illusion that more fatiguing workouts lead to better results. In fact, less fatiguing workouts can improve the quality of your workouts and, therefore, your results. Dr. Shannon breaks down why this happens and provides tangible takeaways to identify fatigue and what to focus on instead.
0:00: Introduction
1:04: Defining “fitness results”
3:11: How to train smarter, not harder
5:20: What drives muscle growth?
7:25: What does NOT drive muscle growth?
14:20: How fatigue can interfere with fitness results
16:25: How to know if your workout is causing unnecessary fatigue
19:08: Summary on how to limit fatigue
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#163: Pre/post workout nutrition with Hope Brandt, RD
Registered Dietitian Hope Brandt discusses how to eat before and after exercise.
0:00: Introduction
0:40: How to eat to build muscle
2:05: How to eat for body recomposition
4:14: How to eat before your lifting routine
11:16: Post-workout nutrition
13:36: Can you only digest 20g of protein at a time?
19:56: Final thoughts
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#162: Super-responders and non-responders to exercise
Have you ever met someone who seems to just LOOK at a weight and see results? Or someone who seemingly does everything right and doesn't see much change? We discuss some potential reasons for the variation in response to exercise and how to adjust your routine to fit your body.
0:00: Introduction
3:11: Framework for building muscle using the REPS framework
7:08: Super-responders and the effect of satellite cells
14:14: Average/low-responders vs. super-responders
16:19: Summary
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#161: Strength training and pelvic floor, body recomposition, Pilates and results, and more
In this episode, Dr. Shannon, Dr. Payton, and Dr. Jill discuss several Evlo stories, explaining why they may have experienced the results they saw and how you can too.
0:00: Introduction
0:35: “The gentle, low-impact feel of Pilates, with the results of strength training”
5:03: How you can improve pelvic health without doing kegels
10:50: Less work, better fitness results
15:41: Body recomposition
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#160: Maintenance
Are you in a season where maintenance is a goal? Maybe you're training for a race or don't have the time to commit to much resistance training. Listen to this episode to learn about maintenance, when it's appropriate, and how to maintain muscle.
0:00: Evlo member story
2:34: Maintenance mindset vs. muscle building mindset
6:38: The importance of stimulating type 2 muscle fibers
9:12: Recommended volume for muscle building
10:00: Recommendations for maintaining muscle
12:18: Summary
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