No shoes, no problem. The mind-body connection can become deeper when you weight train barefoot because you’re able to control how your weight is distributed more closely and efficiently. This is a helpful tool to improve your form and place your weight in your posterior chain. This is important for those looking to build their glutes and hamstrings rather than their quads. Hosts Allegra Paris and Dalton Evans discuss the benefits of working out barefoot and how workout shoes have become more focused on trends and less on the anatomy of the foot. They also weigh in on food chemicals, analyzing everything from what it is doing to us, their relationship to autoimmune diseases, and the difference between eating in Europe versus in the United States. 

Topics Discussed: 

- Take your shoes off and try squatting barefoot to see how it affects the way you are lifting

- The pros to training barefoot: increased mind-body connection, better form, training the posterior chain more efficiently

- Training shoes vs. running shoes; brands focusing more on trends and less on the e of the foot

- Food preservatives and chemicals: a lot of foods in the U.S. are stripped of vitamins and minerals

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We have a love-hate relationship with alcohol. It’s important to go out and have fun but it’s also important to get back on track the next day to avoid the negative physical and mental effects. What does that entail? Hosts Allegra Paris and Dalton Evans stress why it’s key to eat a healthy meal the next day, add electrolytes before and after, and even work out while hungover. A lot of people actually impede their fitness progress during the hangover rather than the actual night of drinking. They also discuss bloating from alcohol, why it happens, and what to do to avoid it. 

Topics Discussed: 

- Sticking to one type of alcohol and minimal sugary drinks can help avoid specific hangover symptoms 

- Importance of sleep and electrolytes  

- Working out helps sweat out toxins, increases your heart rate, and kick starts your digestive process of metabolizing through the alcohol toxins 

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There are so many diet hacks out there today – teas, weight loss pills, intermittent fasting, keto – just to name a few. These can be shortcuts to losing weight, but some might not be in your best interest. Hosts Allegra Paris and Dalton Evans share their experiences with these weight loss hacks and set the facts straight regarding which ones might be harmful and which might be helpful. They also discuss how training for aesthetics is different than training for functionality and longevity. Allegra stresses the importance of conditioning and recovery.

Topics Discussed: 

-Diet teas have laxative properties and can contain chemical ingredients

-Diet pills have caffeine properties that suppress appetite but can cause negative long term effects 

-There can be many positive benefits to intermittent fasting 

-Why having one meal a day can slow your metabolism

-The negative side of Keto and why it can be harmful to cut out an entire macronutrient 

-Style of training for functionality and longevity includes stretching, hip opening, mobility, lateral movements

-Why training for longevity is important

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Summer is here - and if that’s not enough motivation on its own to stay fit, then this podcast is for you. Hosts Allegra Paris and Dalton Evans share their top tips for staying on track like scheduling a future event you must meet your goals by or throwing away your scale and focusing on progress photos.Overcoming that first hump to achieve your goal is always the hardest, but once you see results, you’ll be more motivated to continue.  Allegra and Dalton also answer questions that they received on Instagram such as how to keep your legs lean while building your booty, eating to lose weight, the pros and cons of protein shakes, and alternatives to drinking water. 

Topics Discussed:  

- How to stay motivated while working on your bikini body: schedule a future event, progress photos instead of weighing yourself, posting on social media

- Work out for both your physical and MENTAL health

- How to keep your legs lean while building your booty: keep your weight in your heels, focus your workouts on hamstrings and glutes rather than quad-focused exercises 

- Learn your macros: how many grams of carbs, protein, and fat you need to meet your goals and lose weight 

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It may come as a surprise to hear that there is a difference between eating healthy and eating to lose weight. When it comes to successfully losing body fat, your focus should be on your macronutrients and how many grams of carbs, protein, and fat you’re eating to be in a caloric deficit. Hosts Allegra Paris and Dalton Evans identify some of their go-to food types and brands for weight loss and also maintenance including low-carb wraps, low-fat salad dressings, and high fiber carbs. They also address a question Allegra got on Instagram, “why some women have 'bulky legs' while other women's’ legs are lean and toned.” Allegra addresses what they are referring to and why this perceived difference might exist (style of training, protein intake, anterior vs. posterior dominance).

Topics Discussed:  

-There is a big difference between eating healthy and eating to lose weight 

-High-fiber foods are highly encouraged during your weight loss journey  

-Spray oil instead of regular oil will help cut down your fat intake dramatically

-Bulking vs. toning: different styles of training, protein intake, and anterior vs. posterior dominance

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Let’s talk about fat. Fat is one of your macronutrients and should be the smallest, quantity wise. Hosts Allegra Paris and Dalton Evans discuss how all fats are not created equal, especially when it comes to cooking oils that cause inflammation and bloating. They also talk about Allegra’s most requested style of training: lean upper body, lean legs, and built glutes. Allegra explains how she helps clients build a weekly workout routine to get their bodies looking lean while strength training their glutes to maintain and/or build size.

Topics Discussed: 

-Fat should be your smallest macronutrient (in terms of grams)

-Men and women metabolize fat differently and require different amounts

-There’s a difference between health and weight loss; even though something is healthy, doesn’t necessarily mean you are going to lose weight

-Allegra’s most common training request from clients (lean upper body, lean legs, built glutes) and how she creates this workout plan for them

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Why is it harder to lose weight and build muscle on a vegetarian diet? Simple answer: most vegetarian protein options are also high in carbs. However, following a low-carb vegetarian or vegan diet isn’t entirely impossible. Hosts Allegra Paris and Dalton Evans unlock examples of foods rich in protein and low in carbs such as tofu and nonfat Greek yogurt. Allegra also lists some creative recipes that get her vegetarian clients the results they’re looking for. Next, Allegra and Dalton discuss Ozempic, a semaglutide treatment meant for people with diabetes, that has gained attention among celebrities and TikTok influencers for its ability to induce satiety. 

Topics Discussed: 

-Case studies of vegetarian diets (what works and what people struggle with) 

-Unique tips and tricks for navigating a vegetarian diet and still getting results

-Eat as pure as possible in regards to macronutrients 

-Ozempic discussion relating to long term effects and muscle loss

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Recovery is not resting on the couch, it is not being inactive, it is in fact the opposite – you need to move your body, drain lactic acid, get yourself to a place where you're no longer feeling soreness or tightness. Recovery day should involve movement, massages, stretching, hot-cold therapy and more. Hosts Allegra Paris and Dalton Evans share their take on the various forms of movement during recovery from yoga and floor pilates to walks, stretch classes and even shopping. Allegra and Dalton also offer tips for dieting around weight loss and the importance of cutting body fat: replacing not removing, adding protein to all your meals, simplifying your meals and no snacking 

Topics Discussed: 

-Keep moving your body, even on recovery days 

-Best tools for recovery: Use a Theragun, take a bath, cold plunge, infrared sauna & more

-Tips for dieting around weight loss: Replacing not removing, adding protein to all your meals, simplifying your meals and no snacking

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Summer is around the corner… and so are your abs. It’s 80% diet and 20% training when it comes to achieving your ideal bikini body. Body fat percentage also plays a huge role when it comes to seeing and defining your abs. Hosts Allegra Paris and Dalton Evans talk about the traditional cardio style exercises that help achieve abs, but also stress the importance of weights and how they help build muscle and increase the size of ab muscles while decreasing fat in that area. Allegra and Dalton also discuss how to create a weekly workout plan, a question Allegra often gets from her clients. They break down how to prioritize your time to help you feel in control – from cardio and weights to conditioning and recovery.  

Topics Discussed:

-Why it’s 80% diet and 20% training 

-Body fat percentage and its relationship to defined abs 

-Why weights must be incorporated for better results

-“Boxy” abs and oblique training

-Eating Protein: men vs. women

-Building a weekly workout schedule/routine

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Do you want the perfect booty without growing your thighs? Trying to only grow your glutes but not the rest of your legs? We've got you. Hosts Allegra Paris and Dalton Evans break down what they call the “core four”: heavy free weights, low squatting, incorporating lateral movements and activating with bands. Constantly on the go, they also discuss work life diet, travel food options and how simple meal prep can be a game changer.

Topics Discussed: 

-”Core Four” for growing glutes without growing quads: heavy free weights, low squatting, lateral movements like split squats or side lunges, resistance bands help to activate and tone

-Mind body connection: Think and feel the muscle that you’re working

-Controlling diet when traveling; planning ahead and the right choices to make

-Healthy Fast Food Options: Always opt for a place like Subway over Wendy’s or McDonald’s

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Produced by Haynow Media.