The Science Of Putting Together a Workout Routine To Hit YOUR Goals

The Liz Moody Podcast

Liz Moody

Health & Fitness, Self-improvement, Education, Mental Health

4.8 • 2.9K Ratings

🗓️ 1 January 2025

⏱️ 100 minutes

🔗️ Recording | iTunes | RSS

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Summary

Are your workouts science-backed? Dr. Shannon Ritchey, a physical therapist and the founder of Evlo Fitness, busts fitness myths and gives listeners tips to make their workouts easier, more effective, and more fun. For Shannon, building an effective workout routine is all about choosing exercises that make you feel better and improve your health. This means prioritizing strength training, avoiding an all-or-nothing approach to fitness, and high-weight low-rep routines. Liz and Shannon discuss everything to working out in different stages of life to whether buying a fitness tracker is worth it. 3:20 Why Should We Work Out? 5:27 Workouts for Weight Loss 11:30 Physical And Mental Health Benefits of Working Out 21:32 What Muscle Soreness Really Means 25:51 Minimum Workout Dose 33:30 What Are Cardiovascular Zones? 38:09 Training in Perimenopause 44:23 What Time Of Day Should You Work Out? 49:54 Pregnancy and Postpartum Workouts 1:07:12 Pilates and Barre 1:17:02 Fitness Trackers For more from Shannon, you can find her on Instagram at @dr.shannon.dpt or her podcast, The Dr. Shannon Show. Visit Evlo Fitness at www.evlofitness.com, where you can sign up for your first two weeks free. Ready to uplevel every part of your life? Order Liz’s book 100 Ways to Change Your Life: The Science of Leveling Up Health, Happiness, Relationships & Success now! To join The Liz Moody Podcast Club Facebook group, go to www.facebook.com/groups/thelizmoodypodcast. Connect with Liz on Instagram @lizmoody or online at www.lizmoody.com. Subscribe to the substack by visiting https://lizmoody.substack.com/welcome If you like this episode, check out Secrets To Optimal Health: An MD’s Exact Plan For Inflammation, Supplements, Exercise, & Knowing What ACTUALLY Works. This episode is sponsored by: LMNT: go to DrinkLMNT.com/LizMoody to get a free LMNT sample pack with any order. IQ Bar: Text LIZ to 64000 for 20% off all IQBAR products plus FREE shipping. ZocDoc: go to ZocDoc.com/LizMoody and download the Zocdoc app for FREE and book a top-rated doctor today. AG1: visit drinkag1.com/lizmoody and get your FREE year supply of Vitamin D and 5 free travel packs today Olive and June: visit oliveandjune.com/LIZMOODY for 20% off your first Mani System. The Liz Moody Podcast cover art by Zack. The Liz Moody Podcast music by Alex Ruimy. Formerly the Healthier Together Podcast. This podcast and website represents the opinions of Liz Moody and her guests to the show. The content here should not be taken as medical advice. The content here is for information purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions. The Liz Moody Podcast Episode 291. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Dr. Shannon Ritchie, welcome to the podcast. Thank you so much for having me. Is there anything that you think perimenopausal or menopausal women should be doing differently in terms of their workouts? People are like, oh, I'll wait till I'm 60 to worry about that. It can happen in your late 30s. People think that the burn means muscle growth or fat burn. And neither of those things are true. There's a wide variety of exercises that you can choose
0:21.3	to see muscle growth. And in fact, if you choose exercises that you enjoy and that feel good in
0:25.4	your body, you're more likely to see better results. The most reliable indicator that you've done
0:29.3	enough is training close to failure. If you're doing more than 30 reps, you're probably not lifting
0:34.1	heavy enough. I'm not trying to start an argument on the internet, but this is where I stand.
0:38.7	Hello, friends, and welcome to the Liz Moody podcast, where every week we are sharing real science, real stories, and realistic tools that actually level up every part of your life.
0:47.8	I'm your host, Liz Moody, and I'm a best-selling author and longtime journalist.
0:51.8	Today, I'm joined by Dr. Shannon Ritchie.
0:53.8	She is a doctor of physical therapy.
0:56.1	She is the host of the Dr. Shannon Show podcast, and she's the founder of EVlo Fitness, which has
1:01.7	incredible, easy to follow, home strength training workouts. Dr. Shannon is famous for her science
1:08.3	grounded approach to fitness, which is exactly why I wanted her on
1:12.4	for this episode to cut through all of the confusion about working out. Whether you are far along
1:19.4	on your workout journey or you are just a beginner, this episode is a gold mine. You're going to get
1:24.3	an exact workout routine for maximum results in minimal time. You're
1:28.9	going to get tons of questions answered like how to avoid injury, what to do in perimenopause,
1:34.2	is Pilates strength training, is cardio necessary? You're going to get so many myths debunked and
1:40.8	so much more. This episode is your all-in-one guide to science-backed exercise.
1:48.1	And this episode is part of our 21-day plan to change your life.
1:53.6	If you haven't heard yet, we have been working hard behind the scenes to launch a completely
1:58.2	free 21-day science-backed guide for nutrition, movement,
2:02.8	and mental health to kick this year off feeling the way that you deserve to feel.
	...

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