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 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 :)

**EXPLICIT CONTENT** This episode explains why I started competing in the first place, childhood traumas that effect you later in life, and it speaks on the importance of breaking yourself down to build yourself back up.

This episode breaks down the four training styles and which training program yields certain results. It also touches on if you should be doing cardio or not and how to get out of a plateau.

In this episode I introduce a friend and colleague, Jonathan Alvarez. We discuss the things you should focus on when you start your fitness journey and the things that are complete BS... plus all of the things we wish we knew when we started.

In this podcast I talk about adapting in the current COVID-19 circumstance when it comes to health and fitness. This podcast also touches on the difference between motivation and discipline and which one gets you further.

This Episode explains why I’m starting this podcast and shows you that adapting to your circumstances isn’t nearly as hard as you may think.