Fit Body, Happy Joints ®

14 day Evlo trialStudy about heavy vs. lighter liftingMeta-analysis about sets/week

12/01/22 • 41 min

#89: Thanksgiving episode - why trying to "burn off" holiday food won't work, and what to do instead

Fit Body, Happy Joints ®

11/24/22 • 13 min

Burning off holiday food is ineffective and can taint your relationship with food and exercise. In this episode, I speak about how to re-wire your brain around food and exercise this time of year. I also talk about how your workouts can benefit from enjoying larger meals this time of year.
0:00: Introduction
2:20: Neuroplasticity
8:08: Why burning off what you eat is not an effective strategy
10:49: Recommendation for your workout the day after Thanksgiving

Free guide from Miranda: How to find balance with food
Miranda on Tiktok
Miranda on IG
8 free Evlo classes

11/24/22 • 13 min

#88: Improve your relationship with food with Miranda Galati, RD

Fit Body, Happy Joints ®

11/17/22 • 37 min

Did you know that many "weight loss" plans intentionally drop your calories too low, so you often gain the weight back and have to return to their program? Registered Dietitian Miranda Galati speaks to this problem and how to build a better relationship with food. We discuss a balanced plate, emotional vs. physical hunger, and more.
0:00: Introduction
3:13: Miranda’s personal relationship with food and exercise
9:34: Potential long-term consequences of not addressing gut issues
11:39: Miranda’s current philosophies on nutrition
15:07: Differences between emotional and physical hunger
21:15: The balanced plate
24:16: The impact of stress
28:21: Miranda’s experience with Evlo
31:31: “Tune out the noise and turn inward”
34:17: How to work with Miranda

11/17/22 • 37 min

#87: How to adjust your routine to continue progressing around the holidays

Fit Body, Happy Joints ®

11/10/22 • 36 min

We tend to fall into two patterns over the holidays:
1. You add extra cardio to "burn off" food that you enjoyed over holiday parties

or
2. You get so overwhelmed that you throw in the towel completely.

In this episode, I explain how longer, moderate-intensity workouts are not the answer this time of year and how to set an effective routine that will not burn you out.
0:00: Introduction
2:54: Typical holiday exercise patterns vs. a new approach
5:50: The stress bucket
11:00: Dr. Shannon's personal example
17:31: How to build an effective program without burning out
20:22: Moderate intensity fitness classes
24:20: How to adapt your schedule around the holidays
26:50: Incorporate more time for relaxation
27:46: How to assess if your routine is overflowing your stress bucket
34:35: Summary

14 day Evlo trialBEST OF WEEK SIGNUP (sign up before 11/13/22)

11/10/22 • 36 min

OQM #11: How many steps should you be taking for weight loss?

Fit Body, Happy Joints ®

11/07/22 • 19 min

How much walking is "enough?" Can you walk too much? Dr. Payton and Dr. Shannon discuss walking and steps in this episode.

11/07/22 • 19 min

#86: Why tracking calories burned is sabotaging your results.

Fit Body, Happy Joints ®

11/03/22 • 21 min

Using exercise to increase your caloric burn is actually not as effective as we've been taught to believe. I explain why this is and how to use exercise in a way that will be more impactful and sustainable.
0:00: Introduction
2:35 Using exercise to build muscle vs. to “get lean”
5:42: Why burning calories is not a very important metric
11:11: Exercise selection when working out to burn more calories
12:59: “Hard exercises”/compound movements
16:30: Listening to your body
19:17: What to focus on instead

14 day Evlo trialMetabolism as you age study

11/03/22 • 21 min

OQM #10: What to do when you hold your tension in your upper traps

Fit Body, Happy Joints ®

10/31/22 • 17 min

It's common to feel tight, tense, and even painful in your upper trap/neck region. The instinct is to push shoulders down and back, stretch, get massages, and avoid working the upper trap muscle.
Dr. Payton and Dr. Shannon discuss how these things could worsen the problem and what to try instead.
8 free Evlo classes

10/31/22 • 17 min

#85: How to develop your abdominal muscles

Fit Body, Happy Joints ®

10/27/22 • 19 min

There are many common mistakes with abdominal training—training your abs every day, doing super high rep training, or assuming that your abs get enough stimulation with your upper and lower body exercises. In this episode, I discuss all those myths and how to train your abs for hypertrophy (muscle growth).
0:00: Introduction
1:12: Core Stability Program
3:18: Muscle hypertrophy
6:52: Myth: “Everything is core work”
12:27: Myth: “You should work the abdominals for 5-10 minutes straight”
15:47: Myth “You should work your abdominals every day”
17:21: Summary

10/27/22 • 19 min

OQM #9: How to calculate the minimum amount of weight to use for muscle growth

Fit Body, Happy Joints ®

10/24/22 • 13 min

You don't have to lift super heavy to grow muscles. Studies show that you can gain muscle by using either light resistance OR heavy resistance, as long as the lift is taken close to failure.
However, there seems to be a minimum amount of resistance you need to use to grow muscles, and if you use any lighter, it doesn't seem to have much effect.
Dr. Payton and Dr. Shannon walk you through the process of calculating your one rep max, so you can work backward to figure out the minimum amount of resistance to use in each lift.
One rep max calculator

8 free Evlo classes

10/24/22 • 13 min

#91: How to utilize cycle syncing while still keeping your workouts effective

Fit Body, Happy Joints ®

12/08/22 • 23 min

Cycle syncing is very popular right now. On the one hand, we love that it encourages you to step away from the constant torturous workouts and vary your intensity based on how you're feeling. There is not a lot of research on the effectiveness of cycle syncing, but Dr. Shannon and Dr. Payton share their thoughts, and how to use cycle syncing to keep your body balanced.
0:00: Introduction
1:56: What is cycle synching?
4:00: Why we like this trend
6:42: Is it cycle synching that’s balancing your hormones?
8:23: Muscle effects on hormones
10:24: Misconceptions about gaining muscle
12:30: Can you gain muscle while following typical cycle synching model?
15:02: Using trackers for cycle synching
19:10: Using Evlo while cycle synching