Hosts Allegra and Dalton discuss mind-muscle connection and how it's important not only to see results but also to further deepen our connection with ourselves.

Allegra lists ways to create this connection including activation exercises and what to wear when training. She also explains why this is essential for feeling the glutes instead of the quads when squatting.

Dalton and Allegra then chat about endorphins and how working out has changed their lives from a mental health perspective. Allegra talks about how she uses running and cardio to reset her hormones and nervous system. Dalton explains how adding consistent workouts into his life has created a better quality of life.

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Hosts Allegra Paris and Dalton Evans discuss stress and how it affects the body. They explain the types of workouts to avoid when cortisol levels are raised. Allegra also mentions a few types of workouts that are beneficial to do when you're stressed because of the endorphins released. Lastly, the hosts share their own experiences with stress and what works for them.

Dalton lists several questions from his DM's that the hosts answer in their 'Questions From You' segment including how to balance fitness goals without giving up certain foods and ways to stay motivated when feeling cravings.

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Allegra and Dalton return to the pod after a year break, discussing life updates, new career goals, and how they kept up with their health & fitness over the summer and on vacation.

They explain the best ways to workout and stay on top of your goals while still enjoying a vacation without limiting your favorite foods. Allegra and Dalton also discuss the most strategic ways to drink without overloading calories or wrecking progress.

Allegra mentions what happens to your metabolism while drinking alcohol and explains the best foods to eat before, during, and after a day of rosé by the pool.

Hosts Allegra and Dalton share their own personal experiences and what has worked for them so that they can enjoy their time off without feeling like their fitness progress gets sidetracked.

Topics Discussed:

-travel workouts

-when to workout on vacation

-what alcohol does to your body and your metabolism

-what drinks to choose and when

-balancing treats with healthy foods

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Many people stick to one or two workout types such as pilates or weight training hoping to see the results they’re looking for. For beginners, it can feel very overwhelming trying to decide what type of workout to do and when. Hosts Allegra and Dalton explain how you don’t need to do all types to see results, however, you must include a range that involves cardio and strength training to build lean muscle and burn calories efficiently. Muscle build is imperative when trying to build a shape or even for general weight loss. Allegra discusses why weight training is so essential and why it won’t make you “big” especially if that isn’t your goal. Next, Dalton and Allegra answer ‘Questions From You’ including topics such as BCAA’s, creatine, and top protein drinks. 

Topics Discussed:

-Workout types explained (weight training, HIIT, cardio, pilates)

-How to build out a workout routine

-Why to incorporate both cardio and strength training

-Are BCAA’s and creatine important

-Protein drinks

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For someone just beginning their weight loss journey, it can feel extremely overwhelming trying to sift through the mass amounts of information (and misinformation) on the internet. Host Allegra Paris likes to take a mathematical approach rather than a subjective one, to help make sense of what it takes to lose body fat. Allegra explains how you must expend more calories in a day than you consume in order to be in a deficit and see results. Allegra and Dalton explain how they figured out their own macronutrient ratios needed to lose body fat. They also review macronutrients, what they are, and how to employ flexible eating so you can enjoy your meals and still lose weight.

Topics Discussed:

-Clearly understanding how to lose body fat from a mathematical perspective

-How to calculate your macronutrients for weight loss

-How to organize your meals from a macronutrient perspective so you can enjoy them while also seeing results

-Tools for calculating your macronutrients

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Allegra answers a question she got on Instagram concerning colostrum powder. She explains what it is and her overall take on it. Allegra and Dalton then discuss ways they’ve healed their gut issues on their own including food pairing and elimination of certain foods for specific time periods. Next, Allegra explains why she doesn’t suggest modifying exercises as a beginner, but instead, using lighter weights and/or slowing the workout tempo down. Dalton mentions what he did when he first started working out and how it helped him become advanced.

Topics Discussed:

-What is colostrum powder and how is it beneficial

-Ways to potentially heal your gut and alleviate/cure issues such as irritable bowel syndrome

-What to do if the workout is too hard or you’re a beginner

-How to simplify a workout without modifying exercises

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A lot of people believe that resting when they are sore is key, however, this can actually make it worse. Movement is medicine and it is important to keep your body moving to help drain lactic acid and alleviate the feeling of tightness/soreness. Host Allegra Paris lists the best ways to relieve soreness and also when to use them (same day, day after, or a few days later). Dalton and Allegra then answer questions they received from listeners including what lifestyle changes to make in order to see weight loss results, how to manage cravings, how to track progress, foods to focus on or avoid, and pre-workout options.

Topics Discussed:

-How to relieve soreness: what tools to use and when

-Lifestyle factors to consider and change when trying to lose weight

-Explaining cravings and how to manage them

-Foods to focus on and/or avoid when trying to lose weight

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When discussing weight loss techniques, many people believe doing their workouts fasted, or on an empty stomach, will lead to more efficient results. Hosts Allegra and Dalton break down the pros and cons of working out fasted. Allegra explains how this concept won’t make or break your fitness results and the truth around whether or not your workout would even be considered fasted. Next Dalton and Allegra explain why you might be feeling lower back pain while squatting and how to immediately relieve it. They also list ways to prevent pain prior to working out. Lastly, they explain several ways to alleviate lower back pain during ab workouts as well.

Topics Discussed:

-The pros and cons of fasted workouts

-Whether or not fasted workouts are necessary and what ‘fasted’ actually means

-How to avoid lower back pain while squatting and doing ab workouts

-Techniques to relieve lower back tightness mid-workout

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It’s not uncommon to see muscle loss when focusing primarily on cardio. Whether you’re using cardio machines or preparing for a marathon, you are burning through whatever your body has stored. Initially, your body burns carbohydrates, then fats, followed by muscle if the body isn’t sufficiently fueled. Hosts Allegra and Dalton list several ways they prevent muscle loss when upping their cardio. Allegra then discusses why sleep is essential for protein synthesis (muscle build) and also effective recovery. She also explains what can happen to the body when we are deprived of sleep such as cravings, brain fog, and lack of discipline or motivation. 

Topics Discussed:

-Ways to prevent muscle loss 

-How to keep the body fueled to avoid burning through muscle when increasing cardio 

-How sleep affects protein synthesis and building muscle

-What happens to the body when it’s sleep deprived

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The typical goal of someone looking to lose weight is to see the number on the scale go down. Hosts Allegra and Dalton explain why the scale isn’t efficient and doesn’t accurately represent body fat and muscle weight. Allegra lists several reasons why and how the body will positively change without the number on the scale necessarily changing. Allegra also explains alternative options for measuring progress including circumference measurements and before-and-after photos. Dalton discusses how he stays consistent with his workouts and why this benefits his daily mood and fitness progress.

Topics Discussed:

-Why the scale won’t change but your fitness progress will

-The difference between muscle and body fat

-Endorphins and fitness progress

-Benefits of consistency

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