“Muscle is built in recovery.  It's not built in the workout,” explains Shannon Ritchey, P.T., DPT. 

Ritchey, Doctor of Physical Therapy, personal trainer, and the founder of Evlo Fitness, joins us today to share how you can train smarter—not harder—to build strength, protect your body, and finally see results that last.

- Workout less & get better results (~4:15 )

- The effects of overtraining (~7:35 )

- The problem with group fitness classes (~9:20 )

- How to structure your week of workouts (~11:50 )

- Cardio & strength training (~15:05 )

- Superset training (~18:30 )

- You need to lift to failure (~19:30 )

- How to know if you need to lift heavier (~20:40 )

- The importance of form (~24:15 )

- Building muscle postpartum (~27:25 ) 

- The power of intentional training (~29:30 )

- How to dial in nutrition (~30:30 )

- The role of cardio (~32:50 )

- Muscle & metabolic health (~36:30 )

- Beyond the scale (~40:00 )

- Training your pelvic floor (~42:55 )

- A new perspective on training during perimenopause (~45:15 )

Referenced in the episode: 

- Follow Ritchey on Instagram (@dr.shannon.dpt) 

- Check out her company, Evlo Fitness (https://evlofitness.com/)  

- Follow Evlo Fitness on Instagram (@evlofitness) 

- Listen to her podcast, The Dr. Shannon Show 

This podcast was made in partnership with Gaia Herbs. Your path to stress support starts now.* Visit gaiaherbs.com and use promo code MBGPod to get 20% off.

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