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Shop small: Evlo member small businesses

Uncategorized Nov 22, 2021

 

 

We love to support our members in their small businesses. Shop small when you can this holiday season! Check out these awesome businesses of fellow Evlo members. 

 

 Flowers by A: Allyson McElvain 

Our very own Marketing and Creative gal, Allyson, puts together the most BEAUTIFUL flower arrangements! I plan to order an arrangement to take to our Christmas party when I'm in KC. Pick them up, or she delivers in the KC area!

 

 

Well Plated Cookbook: Erin Clarke

 

Not only does this cookbook look stunning in your kitchen, but the recipes inside will become household staples. Do yourself a favor and buy one for all your loved ones, and keep one for yourself. 

 

Noonday Collection: Jessica Brown

 

If in doubt - a gold hoop earring makes a great gift for any woman. Noonday Collection is the world’s largest fair trade jewelry and accessory brand.  They partner with Artisans in some of the world’s most...

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My Top 3 Reasons Why I Don’t Wear a Fitness Watch

I stopped wearing a fitness watch years ago and never looked back. I’ve talked about my personal experiences with exercise in the “How to internalize you’ve done enough” podcast, but let’s just say that I was obsessing over exercise and my goals were on how many calories I could burn. This was at the cost of my mental health, sleep, joint health, and sometimes even my performance at work because I was exhausted, overworked, and under-rested. During this time where I was working out a ton and had a focus on burning calories, I actually had very little muscle. It’s hard for me to gain muscle in the first place, but I think I felt and looked frail. It wasn’t effective for me to focus my attention on burning calories. Choosing to no longer wear my fitness watch was a cascade of decisions that ultimately changed how I view exercise and really turned my health around. 

Ditching my fitness watch wasn’t some “magical...

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How Different Workouts Affect Your Body

How you train will affect how your body adapts. So today, we’ll look into that a bit. I’ll start by talking about muscle fiber types and how to recruit different types of fibers, then I’ll talk about load to muscles, and lastly, I’ll tie it all together by talking about how different workouts like Pilates, barre, lifting, yoga, and running, will affect your muscles and body composition. 

So let’s start by talking about fiber types. This is important, because your muscles are made up of different types of fibers that are stimulated differently, recover differently, and are of different sizes. You have two primary types within a single muscle: type 1 fibers and type 2 fibers. Within your type 2 fibers, you have several sub-classifications. But for the sake of today’s podcast, we’re going to talk about type 1 fibers or the slow-twitch, type 2a and 2ab, which I’ll lump together to call the intermediate fibers, and type 2b which I'll...

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Taking a Reset Week: If, Why, and How a Reset Week Can Get You Past Your Plateau

Let’s talk about why, when, and how to take a reset week. Reset weeks can be helpful for any exercise program, even if you’re an Evlo member and you know you aren’t overusing your muscles. If you feel like you’re hitting a plateau, I really encourage you to take one of these. Today I’ll talk about why to take a reset week, how it can actually move you forward, some indications that you may need a reset week, and my recommendations for what to do and what not to do during your reset week.

Let’s start by talking about how the body adapts to exercise, and the best way to slowly add muscle without hurting yourself. The most important thing in an exercise routine is loading your muscles so they get stronger. This requires progressive overload or slowly adding more weight or volume as your muscles get stronger. Let’s explain this a bit more.

I go into detail about this in a podcast I did a while back called “Muscle...

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Running: why it's not my favorite form of exercise

Today, let’s talk about running. Running has been glorified in the fitness industry, and to be honest, I think it's over-glorified. I know this is a hot topic, and I don’t mean to offend anyone. I’ll try to meet you runners half-way with this podcast as much as I can. 

Today, I’ll talk about how to incorporate strength into your running routine if you don’t want to give up running, why I prefer walking to running from a mechanical and nervous system standpoint, why running to burn calories isn’t effective, and how running can affect your central nervous system, and potentially delay muscle growth. 

I want to start by saying that I have a certain bias against running. I’m not a huge fan of running. I think there are smarter ways to move your body that are less repetitive, and more beneficial to your cardiovascular system and muscular system. I’ll explain why in this podcast. However, I will say that I totally understand that...

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Glute training: why we don't do squats & deadlifts (and what we do instead)

Today we are going to talk about why you won’t see us prioritizing heavy deadlifts and squats every week in Evlo for training the glutes. I know this is going to be a hot topic since deadlifts and squats have been seen as a couple of the “king” exercises for a long long time. But I feel like I have learned a few compelling reasons why to prioritize other exercises to build the glutes over squats and deadlifts. 

In our private FB group and messages that I get from the Evlo members, they talk about how their glutes have developed more than any other program they’ve tried. And it’s not because we are working them MORE, and many of them aren’t even lifting as heavy as they once were with lots of squatting and deadlifts. So how could that be? How could they be working their glutes less, lifting lighter weights, and yet be seeing more muscle development than before? It’s because we are working them SMARTER not HARDER. 

Your glutes, or...

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How to Workout When You're Stressed

Today I want to give you some ideas of how to exercise when you’re stressed. We know that exercise can be stress-reducing, but it can also contribute to stress, spiraling the issue. I think a lot of people also avoid moving altogether when they’re stressed because they think they need to have an intense session or why bother. 

However, I’m a firm believer that the better you are at dipping and diving through the obstacles of your life instead of staying rigid, the better your life will be. And, dare I say, the better your health will be. Inevitably, we’re going to go through stressful times. It’s about recognizing when you’re in one and adapting accordingly. 

Today I’ll talk about: 

  1. Why you’re more likely to get injured when you’re stressed 
  2. Neuroendocrine responses to stress 
  3. How to recognize when you’re stressed 
  4. My suggestion for how to exercise when you’re experiencing a mentally...
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4 nervous system "hacks" for better results

This blog is going to be a bit nerdy. We’re talking about 4 cool nervous system “hacks” that can improve the results of your workouts. 

We implement these things in my classes, which is one of the more unseen or unrealized reasons my classes are so effective. I also hear often from the members that this is the first program they look forward to and enjoy, and they may not know why. I think these are some of the reasons why - because we are using their nervous system to create an environment that doesn’t feel like a threat. When your brain thinks something is a threat, it will avoid it. And we know consistency is super important in your workouts, so we have to train our nervous system that our workouts aren’t a threat to our safety. 

Your nervous system is extremely important in driving results from your workouts because it will dictate how easily you will recover and lay down new muscle. Because of this, we have to work WITH our nervous...

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Why aren't my muscles growing?

This week, I want to talk about overtraining, undertraining, and how you can have both simultaneously. All three of these cases will frustrate you and can be a big reason you’re training consistently but you’re not seeing muscle growth.

We tend to believe that if some is good, more is better. And that’s just not true when it comes to most things, including exercise. 

I know I’m a broken record with this, but I think it sometimes needs to be said in many different ways for you to understand and let it sink in fully. 

There is a dose-response relationship with exercise. A certain dose will yield positive results, but too little or too much will either do nothing or yield negative results. 

Exercise is medicine, yes. And any medicine can be overdosed and see adverse side effects, or underdosed and see no changes. Exercise is no exception. 

Let’s talk about the signs and symptoms of overtraining, undertraining, and undertraining...

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Exercise and Cortisol

Exercise is a stress to the body. It is disrupting the equilibrium of your body, which your body interprets as stress. This means exercise will spike cortisol.

Chronically elevated cortisol will result in problems in your body, as I discussed earlier. However, studies show that regular exercise can improve your stress response, even though it acutely spikes cortisol acutely or right away. 

So the answer is not to stop exercising all together. The answer is to figure out how to dose exercise so that your body responds favorably. 

A common thing I've been told from my Evlo members is that they work out less frequently and intensely with my program, and yet they see more desirable changes in their bodies. 

This change happens partly because of the exercise selection we are choosing - we are intentionally choosing exercises that load the muscles in the most effective ways with minimal joint stress. That results in better muscle adaptation with less painful joints. But it...

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