The Adapt Effect

Welcome back! Episode 18 is all about what you should look for in a personal trainer, why you should hire one and why you should not hire a trainer solely off of their physique TIMESTAMPS 1:18 My opinion on why hiring someone based only off of their looks is stupid 4:30 A real life example 9:15 when I was in my physical prime vs. now: which was a better trainer? 12:03 What you should look for in a trainer 24:25 RED FLAGS IN A PERSONAL TRAINER: RUN IF YOU SEE THESE

Hey Guys! Today’s odd day is all about mental health, not letting your feelings and emotions dictate your decisions, Covid-19 predictions and how to get yourself out of a funk. If you like the episode and podcast, leave a rating and review! Follow me on m personal IG @amber.dupreee TIMESTAMPS: 00:43 “Fuck your feelings”: the meaning 1:36: What I tell my clients when they say they don’t feel like they’re seeing results 2:02 Give credit where credit is due 3:47: What to do when you’re lacking motivation or discipline 5:29: Why you shouldn’t let your feelings/emotions control your actions 9:00: Honesty hour... I’ve been really struggling lately 11:54: Snowball effect into a depressive 16:17: Fuck you feelings — do it anyways 17:47: My Covid predictions v. How things played out 20:55 How I find motivation + the importance of morning routines 23:57: Why you should tie all of this into your relationships and friendships as well

In this episode I dive into poor body image issues and how to overcome them so you can step into your confidence. I also touch on body positivity and how it can potentially be destructive to your health. I talk about where I stand between the two and give you steps to take to help yourself. I also give advice to other fitness professionals as to where I believe our next steps should be taken. 2:45 Poor body image issues 3:55 Why you shouldn’t rely on external sources to fix your body image issues 6:45 How to fix your poor body image issues 7:30 Why you need to dig deeper into your insecurities 9:07 Why I was always self conscious of wearing shorts and how I overcame it 13:20 Finding your light and stepping into your confidence 13:45 You will have bad days — let’s talk about it 16:55 The body positivity movement 17:20 What body positivity means 18:15 The problem with body positivity — or the lack of understanding what the movement is 21:00 What I stand for 22:20 Putting it all together — finding a balance between poor body image and body positivity

This episode is all about outgrowing relationships. It also touches on letting go of expectations, and why you need to align yourself with people who share the same core values. Follow me on IG @amber.dupreee. Leave me a rating and review! TIMESTAPMS: (1:15) Why it is common to outgrow people while you’re on your fitness journey (5:00) Why space is important in relationships (7:45) Why we need to condition our brain to accept change (9:10) Why partners start seeking other people (12:00) What to do if your partner feels insecure about your growth (13:00) Why the people closest to you don’t support your goals (15:00) Why you shouldn’t expect others to clap for you or be excited for you (17:30) Why expectations lead to disappointment (18:00) What to do if you’re in a different “season” than your partner (21:00) Why you shouldn’t stay with someone just because you feel “stuck”

This episode is all about what to do if you’ve fallen off track, how to get back on track and proving that you can’t f*ck up fitness! Don’t forget to follow me on IG @amber.dupree & leave me a rating/review! Timestamps: (1:16) This is a journey, but why does that matter? (2:09) The importance of your mindset (3:40) Why progress looks different for everyone (5:29) Staying in track for birthdays/holidays/special events (8:45) Vicious cycles you find yourself in if you restrict yourself too much (13:16) How to get back on track (15:47) Are you lying to yourself (18:07) How do you stop f*cking up? (23:15) My message to people who think food is strictly fuel

This episode covers dumbbell and barbell training. What it is, if one is better than the other and which one gives you the most bang for your buck! Everything from testing your one rep max to correcting imbalances is covered. The big debate: dumbbell v. barbell will be settled for once and for all. Don’t forget to follow me on IG @amber.dupreee and leave me a rating and review! TIME STAMPS: (1:10) What are free weights (2:42) Range of Motion (3:20) Training in full range of motion bs. 90 degree angles (7:00) Training for your 1 Rep Max (9:22) Weight stabilization (13:37) Correcting and preventing imbalances (16:45) Are barbells or dumbbells easier on the joints? (19:02) Which puts you at a higher risk of injury? (21:38) So, which one is better? (22:36) Coughing attack (24:35) Unilateral training (25:30) The importance of a training program that mimics the way we live (26:45) My personal favorite

This episode gives you insight on 5 steps you can take to increase your self care. This episode teaches you how to step into your confidence and how to step into your calling. TIMESTAMPS: (1:49) things that have helped me step into my confidence (3:08) what pushed me to step into my calling (7:55) Dealing with your insecurities (10:25) Why I prioritize social media and producing content on tiktok, IG, FB, etc. (11:25) Why social media shouldn’t be exhausting if you’re being yourself (12:35) Posting strictly for likes vs. getting your message across (13:25) Being able to call yourself out on your own BS (16:04) Why you shouldn’t rely on your looks to build a following (17:06) Finding the beauty in vulnerability (28:55) 5 steps you should implement for self care (29:13) Morning and night routine (35:28) Setting boundaries (49:45) Time management (50:22) Watching the way you speak to yourself (52:06) The importance of seeking growth (52:30) Self Awareness

This episode dives into the top 5 things people do in the gym that is hindering their gainzzz that they are probably not aware of. Everything from proper breathing techniques to tricep push downs with a lifting belt. TIMESTAMPS: (1:20) Mixed grip during compound lifts (5:45) proper breathing techniques (11:15) not properly engaging your core - how to do so (16:42) Best way to train core (22:29) Improper foot placement and how it hinders your lifts (26:57) Wearing lifting belts

Everything you need to know about macro and micronutrients TIMESTAMPS. (0:33) what is a macronutrient (2:33) Fats (5:40) Protein (8:57) Carbohydrates (12:21) Micronutrients (14:07) Essential nutrients (21:56) Outro

(0:55) how to know how many calories you’re eating a day (1:57) how to calculate what your maintenance level for calories is based off of how many times you workout (6:09) How to calculate your deficit (7:00) how much of a deficit should you be in? (7:37) Jordan Syatt’s formula for fat loss (10:15) Why you need to have a caloric range (11:30) What you need to consider before you enter a fat loss phase (12:42) What your metabolism is (13:39) three things that effect your metabolism the most (15:26) Why strength training is superior to cardio (20:40) What is reverse dieting (24:00) Are you eating enough protein? (27:11) What I do when clients come to me wanting to enter a fat loss phase (30:55) Outro Don’t forget to subscribe to my channel so you get notifications when the episodes drop! Follow me on my personal IG @amber.dupreee and leave a rating and review on the podcast :)

This episode dives into what a calorie is and if all calories are the same. Is there such thing as a “good” or “bad” calorie? We touch in nutrient density and the difference between your body storing excess calories as glucose v. fat and they way the body metabolizes it. SUBSCRIBE + LEAVE A REVIEW - You can follow me on my personal IG @amber.dupree TIMESTAMPS: (1:28): What a calories is (2:30): Are there good and bad calories? (4:13): Calories in v. calories out (7:00): Three ways your body burns calories (11:09): Extra calories being stored as glycogen vs. stored as fat (12:00): Overall health/nutrient density (13:50): 100 calories of candy v. 100 calories of candy (18:40) outro

In this episode I go over all of the latest trends and diet culture myths. Everything from intermittent fasting to waist trainers to detox teas are covered and explained if these are things that should be added to your fitness routines! Don’t forget to subscribe, leave me a review and follow me on my personal IG @amber.dupreee. Timestamps: (00:55) Waist trainers (4:40) Fit teas & detox teas (9:20) Intermittent fasting + fasted cardio (13:36) You shouldn’t eat past 7pm (16:00) Stop saying you’re addicted to sugar (18:24) Lifting weights makes you look manly (20:26) Spot reduction (23:35) “toning” muscles (25:15) Do you need rest days?

This episode dives into supplements and if/when you should be incorporating them. This episode speaks the truth about pyramid schemes in the fitness industry and if they’re worth the hype. Don’t forget to subscribe to my channel and leave me a rating and review! For more fitness tips and workouts, follow my personal IG @amber.dupreee TIME STAMPS: (00:45): Pre/Intra/Post workout supplements: what they mean (2:15): Pre-workout supplements: what they do & are they worth the money? (9:15): Intra Workouts: what they are & are they necessary (11:36): Fat burners: what they do & should you buy them (12:42): Protein powder: when and if you should use it (14:05): Q&A (14:28): How do you feel about beach body or Herbalife? (19:55): Do I take supplements?

This episode describes how to figure out your maintenance level to aid you in losing, gaining or maintaining your weight! This is the first part of the 3 part nutrition series. I also cover FAQ pertaining to nutrition. Please subscribe, rate and leave a review for the share! Follow me for more fitness tips and workouts @amber.dupreee TIME STAMPS: (1:20): Caloric deficit, surplus or maintenance (3:04): Basal Metabolic Rate — what it is and what it does (4:00): How to manually find your “maintenance level” for calories (6:56): How to lose weight (13:10): Why you shouldn’t remain in a caloric deficit for long durations (15:02): How to gain weight (18:50) How to maintain weight (20:18): Q&A (20:38): Do you need to count calories? (25:20): How much protein do you really need? (27:02) Should you try to lose weight and build muscle at the same time? (29:11): Do you need to lift extra heavy to gain muscle (30:18): Can endurance training build muscle? (33:39) Where should you start?

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