Feel better, get stronger
By Dr. Payton Busker, PT, DPT
Over the next few weeks, we will dive into how to achieve 3 different goals using Evlo:
Goal 1: Feel Better, Get Stronger
Goal 2: Increase Muscle Definition
Goal 3: Cross Training with Evlo
First up: FEEL BETTER, GET STRONGER.
If you are coming to Evlo from a program or lifestyle that has left you feeling worn down and depleted, this is the goal for you!! Joints achy from years of grinding your body into the ground with the “no pain, no gain” mentality? You’re in the right place! Overwhelmed by excess stress in your life and struggling to juggle work, family, fitness, etc.? Keep on reading, friend!!
Our number one priority for you will be to create space for your body and nervous system to heal and recover while initiating the muscle building process. Continue reading to learn how we recommend doing so!
We begin to create this space of healing with our weekly schedule in the “Latest” category. We recommend that you follow the 3X, 4X, or 5X a week plan with no cardio. The “no cardio” option will be key for allowing your nervous system to begin transitioning from a constant state of “fight or flight,” especially if you are coming from a program that focuses primarily on HIIT or high-intensity cardio classes.
Choosing between the 3X, 4X, or 5X a week plans is truly based on preference.
In the 3X a week plan, you will be shown 3, full-body classes that range from 45-60 minutes. We will get to what we recommend doing on your “off days” in the section below!
In the 4X a week plan, your Monday-Wednesday classes will be 30-35 minutes in length with a 45 minute class on Friday.
In the 5X a week plan, Thursday will be the only deviation from the 4X a week plan. You will choose between a gentle Flow class and a Barre class for your Thursday option, both ranging between 30-40 minutes. Feeling like you need light movement without significant muscle burning? Choose Flow! Up for more muscle burn to fatigue your muscles? Go with Barre! The Thursday choice is yours 🙂
All 3 plans will guide you towards feeling better in your joints while effectively increasing muscle mass and strength. Note that the latter will most likely follow the former: most members will feel better in their joints and nervous systems before seeing body composition changes. We have to give our bodies time to “catch up” and feel safe enough to begin laying down muscle tissue!
Platform feature note: you have the option to choose the specific track you would like under our weekly section of classes! We find that this helps to reduce overwhelm and to enhance feeling like you have done enough!
Joint Stability Program
We highly recommend you take the Joint Stability Program if you are coming to us with the goal of feeling better and getting stronger.
This program begins with a full-body joint assessment class and corresponding form. Your results guide you to the appropriate joint stability classes to take for your individual body!!
This program is meant to be used in tandem with our weekly classes.
Note that this program is not physical therapy and does not replace skilled care. We recommend seeing a medical provider before beginning Evlo if you have significant pain or discomfort.
If you are brand new to exercise or even new to group classes in general, the Foundations Program is an excellent place to start! This 4-week program introduces you to Evlo at an easy to follow pace. Once you complete this program, you can refer back to the 3X, 4X, and 5X a week options as you hop into the regular weekly classes!
“Is there any cardio I can include while still working towards this goal?”
Although we do not recommend including classes with short bouts of high-intensity cardio yet, we DO recommend daily movement (on both workout and recovery days). One of our favorite ways to incorporate daily movement is walking! Walking is an excellent form of low-intensity cardio that promotes improved blood flow and cardiovascular benefits without the wear-and-tear of other activities.
We recommend that you get between 10-30 minutes of low-intensity cardio in a day, but don’t let that intimidate you! Walking around the mall with your kids? That counts! We find it helpful to not even think of this activity as “exercise”. It helps to make it more achievable AND less stressful. Win-win!
Incorporating Flows and Meditation
If walking is not your jam, check out the “Yoga Flow” section on your recovery days. These flows are a wonderful way to gently move the body without overstressing your system. They can have a positive effect on both your physical and mental wellbeing. This can really aid with your “Feel Better, Get Stronger” goal.
Speaking of your mental wellbeing, say hello to meditation! We have an ever-growing meditation section filled with 10-minute meditations to support you on your “feel better” journey. The length of these meditations are great if you are new to meditation. Begin with trying to incorporate one session a week into your routine and expand from there!
Fueling your Fitness
Nutrition plays a significant role on this specific journey. We recommend beginning with the first of our nutrition series to lay the foundation. In this series, Registered Dietitian Katherine Andrew presents short and impactful videos to help you better understand how you can utilize food to feel better and get stronger.
It is a great place to begin regardless of your previous knowledge of nutrition. The goal of this series is to educate you on the foundations of solid nutrition information and to teach you ways to become more in tune with your own body. All Evlo members have full access to this program!
Give yourself time with this goal. It is worth it to set yourself for a lifetime of feeling good while building your body up. Once you feel ready and if you want to, hop over to the next goal: Increase Muscle Definition.