At 43, I am far more interested in movement than I can push how difficult it is. After punishing years of intense training and boot camp, I was mentally and physically exhausted. I wanted to be stronger, but I didn’t sacrifice burning myself to the ground. That’s when I found it Evlo. Created by former physiotherapist Dr. Shannon Richie, EVLO is rooted in science and taught by physiotherapy physicians. actually Build strength. All classes are intentional and are designed to activate muscles, regulate the nervous system and support long-term mobility without stressing joints. For the first time, I feel like my training is working and My body, I’m not against it.
At that time, I heard Shannon says something on his podcast It stopped me with my truck: “You can’t drive malnutrition options.” It helped me completely restructure my relationship with fitness, not as a way to burn last night’s dinner, but as a tool to build strength, support my mobility, and create a solid aerobic base for my future self. I’ve been using this program consistently for over a year, but I’m really strong, more energetic and spending method It will reduce your time at the gym. No more chasing pain or an hour of aerobic exercise. A few minutes to 4-5 days with just 35 minutes of focus.
Dr. Shannon shared the science of mild consistency, why it’s time to retire from the “go hard or go home” mentality, how we all build strength that continues, and why it matters.
Functional images by Michelle Nash.
Dr. Shannon Richie
Dr. Shannon Richie is a former physiotherapist, fitness trainer with over 15 years of experience and founder of EVLO Fitness. She educates her about the science of exercise, and specifically teaches women how to build muscle, which reduces wear on her body. He lived in Austin, Texas, but originally from Kansas, Shannon is a wife and mother of his daughter (and is pregnant!).
What does “gentle consistency” mean to you? Also, why is it so effective in building strength and longevity?
We are taught to have an “all-or-nut” mindset about fitness. Sweat, burn a million calories, or work an hour every day, and you’re not doing enough. However, this idea is one of the reasons why most people don’t see results. When your routine is overly tired, it can be difficult to be consistent.
The good news proves that if science is intentional, you don’t have to spend much time exercising. There’s no need to sweat. You don’t even need to hurt. But the ingredients needed are Consistency. Once you remove all unnecessary “fluff” that drains you but doesn’t actually drive results, your training will start to feel manageable and even comfortable.
It’s not about doing the rarest things, it’s about doing the most important things consistently.
Many of us grew up equating fitness with intensity. Sweat, push, “No pain, no profit.” What is the science behind doing less, is it smarter?
A “painless, no profit” mentality is motivating, but it is outdated and often counterproductive. Here’s why:
1. Increased calorie burning does not mean better results.
For years, we have believed to torching calories through intense workouts was the fastest way to lose fat. However, recent research shows that our bodies are not that simple. Our metabolism It will adaptburning more calories through exercise often compensates your body by burning calories later in the day. This subconscious adjustment means chasing calorie burns can lead to wheel spinning without any meaningful changes. I Please explain in detail herefor those interested!
2. It’s not even more effective in terms of difficulty.
High effort automatically cannot rival high profits. Think about it like this. Driving around the country requires much more effort than flying, but both get to the same place. Smart Training is focused where You will not only give you how much effort, but also your effort. Training intentionally (as lifting up near a failure) can help you achieve better results with less wear and tear.
3. Sweating doesn’t really matter.
Sweating doesn’t mean you’re progressing, it means your body is cooling itself. Hot yoga classes may drench you, but that doesn’t mean it’s building muscle or improving your fitness in meaningful ways.
For a more controlled and consistent strength program, can you explain to us what is actually happening in our body during impact or bootcamp style training?
Bootcamp classes often offer the illusion that they are effective as they bumped into everything I mentioned above. They burn many calories, are hard work, and sweat. However, what you find difficult does not always promote real physical change.
Most bootcamp style classes are essentially high intensity cardio with added weights. Even if you are lifting, the focus is often on maintaining your heart rate rather than speed, fatigue, and true muscle building stimulation. These workouts can improve endurance and general fitness, but are often lacking when it comes to muscle building.
Science is clear when it comes to building muscle. Your set should be taken nearby Muscle failurewhich means you can’t complete another person in a physically good way and Fewer than 30 people. That’s when the stimulus is strong enough to cause changes.
Many people are confused Fatigue and Failbut they are not the same. The fatigue may be severe, but it does not necessarily lead to adaptation. One way to communicate the difference: pause for 5 seconds and if you can continue, you’re tired if you haven’t failed. That’s a problem with many high impact classes. They will tire you, but don’t target your muscles effectively. They aren’t badhowever, they are often not the most efficient use of your time and can deplete you without providing the results you are working for.
Science is clear when it comes to building muscle. Your set needs to be close to muscle breakdowns. That means you can’t complete another person in a physically good way and Fewer than 30 people. That’s when the stimulus is strong enough to cause changes.
You talk a lot about regulating the nervous system and reducing inflammation. How does your methods support your overall health beyond aesthetics and muscle tension?
Muscle building is the main focus of EVLO, but the benefits go far beyond aesthetics. Muscle is a Metabolicly active Tissue, it acts like a glucose sponge, helps your body store and uses it more efficiently. This increases insulin sensitivity and plays an important role in almost every system in the body.
Improved insulin sensitivity also improves the body’s ability to manage inflammation. It has ripple effects throughout physiology, supporting brain health, heart health, reproductive health, and even skin health. Building muscles in that way will be a powerful tool for not only how you look, but how you do it. feel and features.
Another important (and often overlooked) piece of the puzzle is the regulation of the nervous system. All EVLO classes include several minutes of breathing work and mindfulness, both at the beginning and at the end. These moments may seem small, but over time it will help you train your body to access parasympathetic states more easily with the state you rest, digest, repair and recover. Most people know They should be breathing and meditating, but rarely make time for it. By integrating into classes that only minutes long, we help our members to consistently build this habit multiple times a week. And over time, its compounding effect can be as impactful as the training itself.
What mental and emotional changes have you seen for those who embrace this change in mindset of mild consistency?
I have heard from members that they always see better physical outcomes and feel stronger than ever, but the mental freedom that comes from internalizing gentle consistency is truly the most powerful piece.
They don’t worry about missing out on the workout.
They feel confident to take a rest without guilt.
They no longer equate progress with fatigue.
That change occurs when you understand the science behind strength training and recovery. You realize that more effort doesn’t always mean more benefits, not just the only path to outcome. This understanding gives people permission to take care of their bodies without pushing them beyond their limits at all times. When you learn to approach fitness with more intentions and less punishment, it will be carried over to other parts of your life. Start making decisions from a place of self-esteem rather than self-pressure.
Personally, I applied this principle Gentle consistency Everything from how I approach my work and relationships to how I take care of myself. It is a way of building strength from the inside out.
For people in their 30s, 40s or older, what is the best investment you can make in your body today?
logic! I was able to continue on profits many times. One reason muscles are important is that they affect metabolism as you get older. We were taught that metabolism decreases with age, but it is muscle loss that affects metabolism, not age.
Recent studies have proven that metabolism remains the same between the ages of 20 and 60, as long as muscle mass is maintained. The problem is that most people start to lose muscle around the age of 30, and that loss accelerates every 10 years. This reduction affects everything from strength and energy to hormone health, bone density and insulin sensitivity.
But here’s the good news: you can build muscle with Any year. It’s never too late to start. Additionally, the return on investment will be greater for longer consistency. Please see more The effect of muscle on metabolism hereif you’re interested.
The background of physical therapy gives you a unique lens. What are the things most fitness programs overlook when it comes to preventing injuries and recovering from injuries?
Two big things come to mind: lack of movement/correction, and Working too much on the abdomen. First, many programs do not provide sufficient flexibility for moving choices. They often promote exercises that are perfect for all sizes without considering individual anatomy, mobility, or history of injury. However, “best” exercises are exercises that effectively target muscles, so smart programming needs to be adaptable and Your body feels good.
Secondly, I see it a lot Overtrain your abs. The abdomen, just like any other muscle group, is trained near failure by a person under the age of 30 and responds best when given time to recover. Daily core training or excessive AB circuits can lead to problems with overuse, especially in the hips and hips. It is not merely inefficient, it is a general contributor to chronic pain.
True injury prevention means not only difficult, but smarter training. This includes intentional exercise choices, balanced programming, muscles, abs, abs, and even the recovery needed to grow and support your body in the long term.
We love real life routines. Can you explain to us your current workout schedule and how to build rest and recovery?
absolutely! Now, I’m working out strength training five days a week, mainly by walking, and aiming for about 150 minutes of light to moderate intensity aerobic exercise. I have two days of strength training every week, and I have been doing it for years.
I teach two classes each week about my main EVLO membership, upper body builds, or lower body builds. He also teaches stable state aerobic exercise classes for 15 minutes each week. This is a great way to support cardiovascular health and is truly enjoyable. When I’m not teaching those classes, I follow EVLO Prenatal Program (I am 8 months pregnant). This includes four other strength training classes taught in your first pregnancy.
What do people say after trying Evlo and making you feel satisfied?
At the end of every class, say, “You did well.” It makes me cry with a smile every time when I hear that members can ultimately internalize this rather than always talking to themselves!
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In summary, strength does not need to come at the cost of our health and sanity. Shannon’s approach invites us to slow down, intentionally acquire and build the strength that supports us in every season of our lives.
Source: Camille Styles – camillestyles.com
