Exercise and diet were never meant to be extreme, but trendy health and wellness culture can make us believe otherwise. In reality, swinging too far one way or the other is not good for your body. No one knows this better than Dr. Shannon Ritchey—a fitness trainer, physical therapist, and fitness brand founder. Through her experiences, she’s become extremely familiar with the injury, burnout, and chronic pain that high-intensity, high-volume workout routines bring.
It’s crucial to know that working out, while it can be physically exhausting, isn’t meant to cause lasting pain or injury. That’s why Dr. Shannon Ritchey created Evlo Fitness, an innovative workout app that helps people get results without the pain. Excited about this cutting-edge exercise method? Us, too. That’s why you can get the first 6 weeks of Evlo Fitness for free with code SKINNY!
But, before signing up, you need to get to know the mind behind the brand. Lauryn and Michael sat down with Dr. Shannon Ritchey to learn everything about Evlo Fitness and why it’s paving the way for smarter, more intentional workout routines. If you want to know more, keep reading and watch the full Shannon Ritchey podcast episode with Him & Her Show!
Dr. Shannon Ritchey Diet and Fitness Tips
In this post, we’re going to talk about who Dr. Shannon Ritchey is and discuss some of her best fitness and diet tips. We got to learn all about them in her TSC Him & Her episode, so we’re eager to share these game-changing tips with you.
Here’s what you need to know about Dr. Shannon Ritchey and Evlo Fitness:
Who Is Dr. Shannon Ritchey?
Dr. Shannon Ritchey is a Doctor of Physical Therapy (DPT), fitness instructor, and founder of Evlo Fitness. Evlo Fitness is a workout platform that focuses on sustainable, joint-friendly strength training—or, Gentle Consistency®, as Dr. Shannon calls it.
Her background is impressive. She holds a doctorate in physical therapy, is a certified 200-hour yoga instructor, and is a specialist in Muscle Activation Techniques. For years, she used this expertise to help clients as a practicing physical therapist.
While working as a physical therapist, she was surprised by how many active, muscular people were living with chronic pain. She found that high-intensity workouts were leading to chronic joint and muscle issues, even in athletes and those who are relatively fit!
This obviously made her re-consider how we work out and build muscle. As a result? The Evlo Fitness workout app was born. It’s designed and taught by Doctors of Physical Therapy (DPTs) as they blend strength training, Pilates, functional yoga, and cardio into a gentle yet effective exercise routine. With Evlo, you get the gain without the pain.
You can hear more about Dr. Shannon Ritchey’s unique POV on fitness in her first appearance on the Him & Her Show. Give it a listen:
Dr. Shannon Ritchey Diet and Fitness Tips
Prioritize protein.
Dr. Shannon Ritchey recommends consuming 100-120 grams of protein a day depending on your body size and activity level. It’s essential for repairing muscle, supporting hormone health, feeling full, and stabilizing blood sugar.
She also warns to make sure you’re consistent with your protein intake, and to spread it throughout the day. For example, aiming to consume 20-30g per meal or snack is an ideal, easy-to-achieve goal. Eggs, chicken, turkey, beef, fish, Greek yogurt, and cottage cheese are all solid choices for hitting your goal.
If you want to hear more on this, jump into this section of her Him & Her episode where she discusses Personal Nutrition Insights and Adjustments. And, if you want a nutritious and delicious dose of protein, check out our Paleovalley Beef Stick review!
Drink a gallon of water a day.
For joint health, muscle recovery, energy, and proper digestion, Dr. Ritchey recommends drinking about a gallon of water a day. It may sound like a lot, but she says when it’s spread throughout the day, it really doesn’t feel excessive.
She recommends you start your day with water—especially if you’re drinking coffee, which is dehydrating. You can add electrolytes too, if you’re sweating a lot or working out frequently. She says not to overthink it, but drink water like it’s your job. It’ll definitely pay off in how you feel.
Be strategic about your calorie intake.
Dr. Ritchey challenges the status quo around calorie intake. Instead of being overly restrictive, she says it’s better to be strategic. Count calories short-term just to understand your intake, then focus on eating at or slightly above maintenance.
She also emphasizes that calorie needs can fluctuate, and what really matters is the overall trend. So, as long as you’re being mindful (but not obsessive) about your calories most of the time, don’t freak about an off day. It won’t ruin your progress.
Add resistance to whatever workout you’re doing.
You don’t need to overhaul your entire workout routine to start building muscle. Dr. Ritchey recommends adding a layer of resistance to whatever you already enjoy. Add resistance bands to barre or yoga. Wear weighted vests on walks. Include ankle weights in your Pilates flow. You get the idea.
Once you add resistance, focus on good form and slow-deliberate movement. And, when you feel the most tension, pause. This will help you build strength while avoiding injury.
Partner your resistance training with cardio.
Cardio is great for your health, but it shouldn’t be the foundation of your fitness routine. Dr. Ritchey recommends prioritizing strength training first.
However, adding in some moderate-intensity cardio like walking, cycling, or swimming on recovery days is a smart move. It can be a great way to boost mood, reduce stress, and support heart health.
Use the “REPs” Framework.
Since Dr. Ritchey is all about building muscle effectively and sustainably, she developed a strength training framework that gives you strength without causing injury. She calls it the “REPs” Framework! Here are the basics:
- Repetition: 6–30 reps with effort close to muscle failure
- Effort: Enough weight to challenge but keep form
- Progression: Gradually increase load or reps
- Sustainability: Consistent, enjoyable practice for the long haul
If you want a deeper look at her innovative, science-based method, here’s her discussing the REPs Framework on the Him & Her Show.
Mix up your movements.
Doing the same thing can cause injury or weak spots. To avoid this, Dr. Shannon Ritchey recommends mixing things up. Focus on trying different tools or types of exercises to prevent overuse. In turn, this can strengthen your body in various ways and improve your overall coordination.
Shoot for two recovery days per week.
Did you know muscles grow during rest, not workouts? That was a surprise to us! But, because muscles strengthen during repair and recovery, it’s so important to have two recovery days per week.
On recovery days you can do light walking, stretching, restorative yoga, or nothing at all. It’s up to you! You can hear more from Dr. Ritchey on recovery in this segment from her episode of the Him & Her Show.
Kick the “no pain, no gain” mindset.
The core of Dr. Ritchey’s program focuses on form and effort, not high volume and high intensity. The intense workouts are why she saw so much burnout, chronic pain, and injury in her time as a practicing PT.
Her method says soreness and pain are not the goal, but a signal that you’re hurting your body. The Evlo Fitness workouts are made to challenge your muscles, not your joints, and to prioritize quality movement over exhaustion. Here’s more on the misconception of high rep training and myths about muscle gain and intensity in workouts from the Him & Her Show.
Celebrate consistency.
As always, perfection is not the goal. Small, repeated actions done over time will give you results, so Dr. Ritchey encourages you to celebrate consistency. It’s sustainable, builds momentum, and gives you the outcome you’re looking for.
If you want help getting started, here’s a weekly workout schedule and example cardio goals to get the ball rolling.
Build muscle and true wellness without the trendy extremes.
Fitness and nutrition aren’t about extremes or quick fixes. Dr. Shannon Ritchey focuses on balance, smart movement, and consistent habits that protect your body and deliver real results.
She wants you to pay attention to your body and keep things gentle to build strength and feel your best without pain, burnout, or stress. Remember, you can get the first 6 weeks of her Evlo Fitness workout program with code SKINNY! Why not go ahead and start your journey to smarter, safer fitness right now? Let’s do it!
If you’re interested in more Him & Her episodes and posts that focus on fitness, here are some of our favorites:
- P.Volve Fitness Founder Stephen Pasterino on Wellness and Fitness Misconceptions
- How To Get Fit From Home with Mark Mullett and Ashley Mills of Obé FItness
- Dave Asprey On Biohacking That Works, How To Feel Better, Increase Your Energy, & Avoid What Causes Us Harm
- Sandy Brockman Fitness Tips for a Strong, Sculpted Booty