Allegra and Dalton begin this episode listing all the trends, fads, and options people have when it comes to spending their money in the fitness space.

Allegra explains how her clients are always asking what is necessary for them to buy when it comes to seeing results such as fancy gym memberships, over-priced groceries, supplements, and vitamins. The hosts discuss what they think are important to spend on and what could be a waste of money. Allegra doesn't like to spend when she doesn't have to, so she explains how she navigates some of these hyped up options.

Next, Dalton and Allegra chat about lunch, one of the hardest meals of the day when it comes to deciding what to eat. Dalton shares his high-protein choices and Allegra dives into timing her meals and intermittent fasting.

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Allegra and Dalton are finally back after weeks of travel and schedule restructuring!

The hosts talk about bouncing back after a weekend of "over-doing it." Allegra explains how she handles the next day after an evening of a few martinis and food that may make her bloated. She explains that getting an intense sweat in will help your body metabolize alcohol out of your system faster.

Dalton discusses how he plans to eat after a weekend of shenanigans in order to maintain his physique and not disrupt his progress.

Next, the hosts discuss cutting body fat quickly. Allegra found out she's walking in NYFW and wants to tone up quickly. She shares exactly what she plans to do to see results, in a healthy way, as a certified trainer and nutrition coach.

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Allegra and Dalton list the pros and cons of machines and the alternative benefits of free weights. Allegra mentions several reasons why she prefers free weights for herself and her clients including increased focus on balance and affordability in terms of at-home training. Dalton prefers a mix of both and explains which machines he finds the most efficient.

Next the hosts discuss why "staying in shape is easier than getting into shape" and why this is a beneficial mindset to have when working towards our fitness goals. Allegra explains why the journey of "getting in shape" can feel a lot more challenging than being in shape and maintaining simply because of the progress that's been made and the newfound confidence that comes with it.

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Allegra Paris discusses all the ways to have a successful personal training business in 2025 from client acquisition styles to social media. She shares what she's had success with and what she would have avoided.

Dalton and Allegra then discuss a question they've been getting a lot, "can eating more make you look leaner?" Allegra goes into detail explaining what this actually means and why the answer isn't so black and white. Dalton shares how he felt after upping his protein and weight training properly. Allegra explains why a caloric deficit still has its benefits.

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Dalton and Allegra received several questions regarding how to fight prediabetes and high blood sugar naturally through diet and exercise. The hosts discuss why more young people are experiencing these diagnoses today and how high stress levels, social media, and lack of exercise affect this.

Allegra explains what she would suggest to her own client in terms of structuring a specific diet, building a strategic workout plan, and eliminating key stressors.

The hosts then answer a list of questions they received on Instagram including the topic of stomach vacuums and if they actually work, how to handle plateauing/stubborn progress, and what workouts are specifically effective for fat loss.

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Hosts Allegra and Dalton discuss exactly where to begin when it comes to losing weight and changing your physique. Allegra mentions how a lot of her new clients have shared that they typically go towards extremes like eating too little or cutting foods that are essential for their diet when they try to lose weight. Allegra explains that not only is this unhealthy but it also is not sustainable and will never lead to longterm success.

Allegra then lists the healthy changes she has her clients make so that they are seeing results while staying full and fortified with proper micronutrients.

Dalton and Allegra chat about how they navigate eating out at restaurants and drinking the occasional martini on the weekends without ruining their fitness goals. They stress how important it is to have balance in your life in order to sustain a results-producing lifestyle.

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Hosts Allegra and Dalton discuss the relationship between working out and overall brain health. Allegra goes deep into explaining endorphins and why they make us feel so good. She shares how she uses working out, running in particular, to reset her hormones and mental state.

Dalton and Allegra talk about times when they were dealing with anxiety and how specific workouts helped them get through it.

Next, the hosts discuss creatine and how it has affected them both personally. Dalton talks about what happened when he was taking too much and how he's found a proper balance. Allegra shares her routine and also stats regarding women and creatine benefits specifically.

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Dalton and Allegra address the questions they get asked most often like how to avoid getting "bulky" when lifting, what is the difference between toning and bulking, and how to "see results fast."

Allegra gets super honest about these topics and also explains how important proper nutrition is and how diet impacts muscle growth. Dalton and Allegra discuss why their toning days and strength training days are so different.

Lastly, Allegra explains how she trains clients who need to see results fast and what exactly their workout routines and diets look like.

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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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