How to exercise when you're stressed
Stress can affect how your body recovers and benefits from exercise. When you're particularly stressed, that is NOT the time to switch things up, avoid moving altogether or ramp up the intensity. All those things will backfire.
In today's episode, Dr. Shannon discusses how the neuroendocrine system responds to stress and best practices for exercising during a particularly mentally stressful time
Your body before and after baby: it's not just kegels with Lashonda Jones
If you've given birth in the past or plan to in the future, this podcast is for you.
Lashonda Jones is a PT, personal trainer, and corrective exercise specialist. She talks about the 4th trimester, diastasis recti, and how to take care of your body after baby so you can exercise and do the things you love. She explains that it's never too late to start healing post-natal. Listen to this podcast to learn exercise and foundational principles so you can be successful in your fitness routine and beyond post-baby.
4 nervous system "hacks" for better results
The nervous system is ultimately in charge of creating results from your workouts. In this episode, I teach you how you can work WITH your nervous system to create faster, more sustainable results from your workouts. I explain these four hacks that you can use in every workout to drive better, faster, and SAFER results
How to train your abs/core & 10 core myths
If you're wondering the best ways to work your "core" with minimal back pain/joint damage, this is your podcast. We chat about ten core myths and the most effective ways to train your trunk muscles. We also talk about an important concept crucial for developing muscle, called opposite position loading. Enjoy this technical, information-packed episode!
Exercise as an emotional defense with Jewel Anderson
"Exercise is my therapy" is a common phrase. Today, Jewel Anderson, a Licensed Professional Counselor in the Kansas City area, discusses why you could be using exercise as a coping mechanism. She discusses how exercise is often a "defense" against things of our past or uncomfortable emotions. She leaves you with a powerful tool, called the Change Triangle, that can help you dig a layer deeper to uncover what you could be avoiding and defending against using exercise.
Work with Jewel by visiting her website: http://www.jewelandersoncounseling.com/
Book referenced by Jewel: "It's Not Always Depression" by Hilary Jacobs Hendel
How to internalize that You've Done Enough
"You've done enough" is something I've said at the end of nearly every class for over a year.
But what happens when you can't really believe that? What happens when there's a strong urge to do more, more, more in your workouts? What happens when you have a conflicting voice in your head that knows you shouldn't do more, but also is afraid that you haven't done enough?
De-bunking that burning more calories leads to faster weight loss
We have been marketed to believe that more exercise will be the secret to losing weight. And today's discussion will break down a theory that totally debunks this.
Why impact isn't the enemy: if, why, and how to add impact to your routine
In my opinion, impact takes the blame for what overuse and joint-stressful exercises does to your joints.
Today’s podcast might come as a little shock for some of you since I’m all about joint-friendly workouts.
I still have my opinions and don’t think it’s appropriate for everyone, but I’m actually a fan of adding some impact exercises in certain ways and certain doses for certain people.
Tune in to hear my opinion about high impact exercises like plyometrics and jumping, what the benefits are, why it’s been blamed (incorrectly, in my opinion) for joint issues, what is to blame, if you should add impact, and if so, what are the best ways to add impact.
Hack your endorphins to love your workouts
In this episode, I'm giving you permission to skip the high-intensity workouts if you hate them. You can still be fit with more moderate intensity strength-training routines. Because consistency is much more important than intensity. I explain how the endorphins from high intensity can have a negative effect on some people, and why that could trigger the reward systems of your brain to avoid them and develop a negative relationship with your workouts.
Article referenced: https://www.nature.com/articles/npp2017148
Why your muscles aren't growing part four: nutrition addition with Katherine Andrew
Building muscle is extremely important, especially as we age. Nutrition is a big part of how we recover and build our bodies stronger after workouts. Katherine Andrew is a Functional Registered Dietitian who gives some education and tips on how to fuel your workouts to build muscle. We talk about amino acids, when to eat after your workout, the importance of carbs, how under-eating can backfire, protein powder, and more.
Chronic inflammation could be why your muscles aren't growing (part three)
If you're choosing effective, late-phase loaded exercises, not over-training or under-training, and you're STILL not seeing muscle growth, chronic inflammation could be why.
Chronic inflammation can lead to muscle wasting, fatigue, pain, and more. It could be a reason why you're working out, but not seeing great results.
In this episode, Dr. Shannon discusses what contributes to chronic inflammation, why these things can happen, and how to address them to ultimately see better results.
Why your muscles aren't growing Part Two: under-training, over-training, and both
There is a paradox that isn't well understood in the fitness industry, and it's that overtraining can lead to under-training. This can inhibit you from results from your workouts.
When you are chronically inflamed from overtraining, muscles don't receive great input, and muscular results decline. If you feel like your results aren't matching the amount of effort you're putting into your workouts, you should listen to this episode. I give suggestions on how to know if you are overtraining, under-training, or a combination of both, and what to do about it.
Why your muscles aren't growing Part One: poor muscle stimulus
Listen to this episode to learn about resistance curves, phase loading, levers, and how much to stimulate a muscle to see better muscular growth.
Muscle is the most metabolically expensive tissue in your body. It burns more calories and takes more energy to maintain than any other tissue. Therefore, the more we have, the better our metabolism and the healthier many other processes in our bodies. We also resist aging, and are able to stay limber and fit and independent for much longer. We all need to be focusing on building muscle as we age, it’s extremely important for our longevity.
Elevated cortisol: how it can hold you back, and how to workout to reduce chronic cortisol
If you feel like you’re doing everything right - putting in work at the gym, you’re trying to eat less, and still not seeing results - it COULD be because of cortisol imbalance. In this episode, I want to explain how too much exercise and too little eating can have the reverse effects that you’re hoping for because of potentially messing with your cortisol and hormonal balance.
One of my goals, which I hope is evident by my content, is to encourage people to get away from the damaging “grind yourself into the ground if you want to look good” mentality. Not only do I believe this is damaging to our body image, joints, and mental health, but it doesn’t work for most people long-term, and one of those reasons is related to cortisol.
Cardio Part 2: How much steady state cardio is best?
In this episode, Dr. Shannon discusses steady-state cardio. She speaks on how the body adapts to cardio, and some cardio can be beneficial, but how too much can blunt protein synthesis and inhibit results. She provides a framework on how to implement cardio, both steady-state and HIIT, into your routine.
Cardio: How much do you really need? (Part one)
Dr. Shannon discusses the research behind how much high-intensity cardio is good for you and how much could be negative for your health. She discusses how exercise can either aid in improving insulin sensitivity or reduce insulin sensitivity and the consequences to your overall health and fitness. Shannon provides a framework for how to implement cardio based on your body's needs.
Why you can stop doing exercises you hate
Dr. Shannon has another HOT TAKE for this week's episode. You don't HAVE to do exercises/workouts that you hate. This will either frustrate you or relieve you. Shannon discusses her perspective on this and breaks down three exercises specifically in this podcast. She offers that you can take these exercises out of your regular routine and STILL be balanced, strong, and fit.
How to utilize your nervous system to improve fitness with Justin Prier
This interview is with Justin Prier, a physical therapist and personal trainer from BioFit KC. BioFit was Shannon's first job out of physical therapy school, where her eyes were opened to a new fitness philosophy that has shaped her method now. Justin talks about the nervous system and ways to use neural inputs to improve your fitness results. You can work with Justin by visiting www.biofitkc.com.
How to cut your workout time in half but double your results
The amount of time you spend in your workout isn't necessarily an indicator of the effectiveness of that workout. In this episode, Shannon will guide you on her principles for getting a more effective workout in less time.
Muscle confusion or progressive overload: what works best?
Dr. Shannon breaks down where and why the philosophy of muscle confusion came about, if it is effective, where this philosophy could potentially have a place, and the best way to see results from your workouts.
How to know if your workouts are productive or "just hard"
You want to make sure your workouts are moving the needle for you and creating the highest payoff. This podcast will teach you some basic principles behind what makes an exercise "productive" and what types of exercises are "just hard," but maybe not as productive.
Exercise can be aging OR anti-aging
Exercise can be anti-aging, but it can also accelerate aging. Find out how this happens and Shannon's three suggestions for creating a routine that is anti-aging.
3 reasons you aren't seeing results
If you're working out consistently, eating well, and STILL not seeing results after several months, it could be for one (or all) of these three reasons. Shannon discusses how these three common workout elements can cause plateauing or declining results, and eventually cause frustrating joint pain.
Exercise can INCREASE or DECREASE your metabolism
To have a lean, fit body that isn't falling apart, you have to be wise with your workouts. In this episode, Dr. Shannon discusses some common workout mistakes that can actually decrease your metabolism and lead to less desirable long-term results. She also discusses how you can use exercise to IMPROVE your metabolism using four training concepts.
More is not better
Dr. Shannon Ritchey, PT, DPT explains how exercise that is too frequent and too intense can lead to undesirable results over the long-term. She describes how long it takes to see visual results from strength training, and how we've internalized soundbites from the fitness culture that are damaging to our bodies.