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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