Fitness Beyond Aesthetics

Getting enough protein in a day can be a challenge for a lot of people, especially if you're busy! The good news is that it doesn't have to be. All you need a little bit of a mindset shift and a few tips I share in this episode! Before you know getting enough protein in your diet is going to be a breeze! LINKS FROM THE SHOW Norcal Organics (Whey) Equip Protein (Beef Protein Isolate): “estelle” for 15% off Perfect Supplements (Collagen & Gelatin): “estelle” for 10% off Reel with Protein Sources List PDCAAS (Protein Digestibility Corrected Amino Acid Score) WORK WITH ESTELLE ⁠The Beginner’s Guide to Weightlifting and the Gym Free Mini-Course⁠ ⁠🎉 Strong with Estelle Membership: Anniversary Sale Next Month!⁠ ⁠Custom Programming⁠ CONTACT ESTELLE ⁠Instagram⁠ ⁠Tiktok⁠ ⁠Website

If you've been working out regularly but seeing little-no strength gains, you need to make sure you're doing the eight things I mention in this episode. Strength doesn't just happen from lifting weights; there's a little more to it. LINKS FROM THE SHOW PDCAAS (Protein Digestibility Corrected Amino Acid Score Progressive Overload Episode AFFILIATE LINKS Perfect Supplements (use code "estelle" for 10% off) Equip Protein Powders (use code “estelle” for 15% off) WORK WITH ESTELLE The Beginner’s Guide to Weightlifting and the Gym Free Mini-Course 🎉 Strong with Estelle Membership: Anniversary Sale Next Month! Custom Programming CONTACT ESTELLE Instagram Tiktok Website

In this episode my friend (and coach) Carly Audia and I have a conversation about: how to fall in love with your fitness journey no matter where you're atreconnecting with your intuition via movementhow to find what you love doing (for exericse)a reasonable time frame to experience progressand how to troubleshoot when you're not seeing progress LINKS FROM THE SHOW Contact Carly AFFILIATE LINKS Perfect Supplements (use code "estelle" for 10% off) Equip Protein Powders (use code “estelle” for 15% off) WORK WITH ESTELLE The Beginner’s Guide to Weightlifting and the Gym Free Mini-Course 🎉 Strong with Estelle Membership: Anniversary Sale Next Month! Custom Programming CONTACT ESTELLE Instagram Tiktok Website

In this episode I'm busting 3 common myths about weightlifting: 1. Weightlifting without perfect form is dangerous. 2. Weightlifting will make you bulky. 3. Muscle can turn into fat. Have you ever heard one of these, let alone believed it and let it dictate what you chose to do for exercise? Knowledge is power and after this episode you will be able to make a more accurately informed decision. AFFILIATE LINKS Perfect Supplements (use code "estelle" for 10% off) Equip Protein Powders (use code “estelle” for 15% off) WORK WITH ESTELLE The Beginner’s Guide to Weightlifting and the Gym Free Mini-Course 🎉 Strong with Estelle Membership: Anniversary Sale Next Month! Custom Programming CONTACT ESTELLE Instagram Tiktok Website

If you're starting out on a fitness journey (or maybe a little ways in but still intimidated by the gym) this episode can be very eye-opening and may be just the push you need to get in to the gym! It might also open your eyes to when it may be appropriate to invest your time and energy into making your home workout space top-notch. Everything in fitness is circumstantial and this episode helps you figure out what your best move is right now. AFFILIATES Equip Protein Powders (use code “estelle” for 15% off) WORK WITH ESTELLE The Beginner’s Guide to Weightlifting and the Gym Free Mini-Course Strong with Estelle Membership CONTACT ESTELLE Instagram Tiktok Website

Ready to find out one of my top pet peeves? This episode not only tells you WHAT I don’t love (that is super prevalent in a lot of workouts), but why I don’t love it, why it’s leading to discouragement, burnout, and what you can do instead!  After listening you will know how to up level any workout you come across on Pinterest, and LOTS of them on Instagram too. LINKS FROM THE SHOW Check out my blog: travel and fitness content Equip Protein Powders (use code “estelle” for 15% off) WORK WITH ESTELLE The Beginner’s Guide to Weightlifting and the Gym Free Mini-Course Strong with Estelle Membership Custom Programming CONTACT ESTELLE Instagram Tiktok Website

It's no secret that STRONG 1.0 is starting soon, in fact, in just one week from airing!! I'm so excited to be brining you this live hybrid program back your way - truly the dream for anyone who struggles to be consistent with exercise but is also mesmerized by lifting weights and wants to get started at home. In this episode I break down the 4 pillars of STRONG 1.0: workouts, coaching, community, and education and why it is the ideal place for beginners. We kick things off April 1st and would love to have you inside. LINKS FROM THE SHOW Join STRONG 1.0 Perfect Supplements: Use code "estelle" for 10% off CONTACT ESTELLE Instagram Tiktok Website

In this episode we build on the topic of home workout equipment and if dumbbells and bands are really enough. It's a common starting point to buy a couple dumbbells and some resistance bands and get started at home, but is that the best option? Tune in and you'll find out if this is the best move for you! Spoiler Alert: IT DEPENDS! 🤣 LINKS FROM THE SHOW Join the At-Home Beginner Lifting Program: STRONG 1.0 Dumbbells vs. Barbells Episode Perfect Supplements: Use code "estelle" for 10% off CONTACT ESTELLE Instagram Tiktok Website

How your home workout space is set up plays a huge role in you not only enjoying your workouts but also whether you choose to do them or not. Many people will look over the things I share in this episode because they seem too small, but actually it is usually the accumulation of very small barriers that make what feels like an insurmountable wall and holds you back from exercising consistently. In this episode I cover seven things to take into consideration when setting up your home workout space. Maybe you can't do them all or maybe you can't do them to their full capacity, but ask yourself "What CAN I do?" The only way you're going to make progress is if you look at what is possible and go from there. Clarity comes from action. LINKS FROM THE SHOW Join the At-Home Beginner Lifting Program: STRONG 1.0 Perfect Supplements: Use code "estelle" for 10% off CONTACT ESTELLE Instagram Tiktok Website

In this episode, I guide you through the essentials of setting up a practical and efficient home gym. Whether you’re a beginner or looking to enhance your current setup, this covers the key pieces of equipment you need to build strength, increase functionality, and maximize your workout space. [00:03:15] - Starting with the Basics The foundational trio: squat rack, barbell, and weight plates.Discussion on the significance of these items for strength training. [00:08:00] - Dumbbells: The Versatile Must-Have Exploring the role of dumbbells in a wide range of workouts.Adjustable vs. fixed-weight dumbbells and the space-saving benefits of adjustables.Addressing minor drawbacks of adjustable dumbbells and how to overcome them. [00:13:45] - Resistance Bands and Anchor Points The necessity of resistance bands in a home gym setup.Suggestions for different types and strengths of bands.Tips on setting up a reliable anchor point for safe overhead pulling exercises. [00:18:30] - The Multipurpose Bench The utility of having a bench for exercises like hip thrusts and incline chest presses.Alternative options if a dedicated bench isn’t available. [00:22:10] - Adding Rings and TRX to the Mix How to incorporate gymnastic rings and TRX systems for functional training.The benefits these tools bring to bodyweight exercises. [00:26:40] - Kettlebells: Worth the Investment? The case for and against kettlebells in a home gym.Addressing the cost and learning curve associated with kettlebells.Recommendations for an adjustable kettlebell from a trusted brand. [00:31:25] - Introducing the Strong 1.0 Program A sneak peek into the Strong 1.0 program tailored for home gym users.How the program can complement your new equipment setup. [00:35:50] - Share Your Thoughts Invitation for listeners to provide feedback on their home gym setups and experiences with the recommended equipment. WORKOUT EQUIPMENT Estelle's Amazon Storefront - Workout Equipment PRX Performance - foldable squat racks PROGRAMS At-Home Beginner Lifting Program: STRONG 1.0 CONTACT ESTELLE Instagram Tiktok Website

Season 5 was all about education. Season 6 is going to be all about TAKING ACTION. Most people blame their lack of action on time, money, and energy. And while those can contribute, they almost always are not the sole reason and when we remove the other blocks, they don't really matter. This season is going to be addressing barriers you might not even be aware of that ultimately go back to: Having a suitable environment that you want to work out in Enjoying your workout Experiencing results from your workouts Feeling like what you’re doing is enough - not questioning it So excited to be kicking off another season with you guys.  I’ll catch up with you on Monday so that we can talk all about home workout equipment. P.S. I'm hosting my at-home beginner lifter program (STRONG 1.0) LIVE starting April 1. Click HERE to learn all about it.

Let's end the age-old debate of calories or hormones. It's time you stopped being gaslighted by people on social media who don't even know you yet claim to know the solution to your "problem." In this episode I explain the ideas behind hormones, calories, and metabolism, as well as guide you to figure out your calories and macro ranges along with how to support with food your body pre-workout and post-workout. Workout Programs, Masterclasses and 1:1 Training ⁠⁠⁠⁠⁠Join the Strong with Estelle Membership⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠STRONG 1.0⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Weightlifting Masterclass for Beginners (only $29!)⁠⁠⁠⁠⁠ ⁠⁠⁠⁠Masterclass with Megan (only $37!)⁠⁠⁠⁠ ⁠⁠⁠⁠Custom Programming⁠⁠⁠⁠ ⁠⁠⁠⁠Personal Training⁠⁠⁠⁠ (I can provide nutrtion coaching in here.) Free Resources ⁠⁠⁠⁠⁠The STRONG Mini-Bootcamp⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠5 Steps to Consistency with Exercise⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Estelle's Blog⁠⁠⁠⁠⁠ Social Links ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠ Affiliate Links ⁠⁠⁠⁠⁠Perfect Supplements (code estelle for 10% off)⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Toe Spacers (code estelle for 10% off)⁠⁠⁠⁠⁠: great to wear while doing mobility or even just sitting at your desk! ⁠⁠⁠⁠⁠Purity Coffee (code estelle10 for 10% off)⁠⁠⁠⁠ Other Links Hormone and Gut Nutritionist (Wild Lyons Wellness) Calorie Calculator Calorie & Macro Tracker Protein Intake Affect on Kidneys (Meta-Analysis) Ep 56: Pro-Metabolic Weight Gain: What No One is Talking About Ep 69: 6 Things I Look fro Before Okaying a Fat Loss Phase BUY ESTELLE A COFFEE

Have you ever been told cardio is "too stressful" or wonder how much of it you should really be doing? So much emphasis is put on building muscle (and for good reason) that sometimes the cardiorespiratory element of exercise is overlooked. If the term "cardio" has you repulsed because all you imagine is heaving, burning lungs, and feeling like you're going to barf, don't worry. While that is also cardio, you by no means need to do anything even close to that to care for your heart and lungs. In this episode I get a little sciencey. I break down: + the cardiovascular and respiratory system + how they interact + short and long term adaptions your body makes for cardio + if a lower heart rate is really better + how much cardio you should be doing + ideas of how to do that in a way that doesn't take over your life Workout Programs, Masterclasses and 1:1 Training ⁠⁠⁠⁠Join the Strong with Estelle Membership⁠⁠⁠⁠ ⁠⁠⁠⁠STRONG 1.0⁠⁠⁠⁠ ⁠⁠⁠⁠Weightlifting Masterclass for Beginners (only $29!)⁠⁠⁠⁠ ⁠⁠⁠Masterclass with Megan (only $37!)⁠⁠⁠ ⁠⁠⁠Custom Programming⁠⁠⁠ ⁠⁠⁠Personal Training⁠⁠⁠ Running Plans Couch to 5k 5k to 10k Couch to 10k (Bundle) Free Resources ⁠⁠⁠⁠The STRONG Mini-Bootcamp⁠⁠⁠⁠ ⁠⁠⁠⁠5 Steps to Consistency with Exercise⁠⁠⁠⁠ ⁠⁠⁠⁠Estelle's Blog⁠⁠⁠⁠ Social Links ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ ⁠⁠⁠⁠Website⁠⁠⁠⁠ Affiliate Links ⁠⁠⁠⁠Perfect Supplements (code estelle for 10% off)⁠⁠⁠⁠ ⁠⁠⁠⁠Toe Spacers (code estelle for 10% off)⁠⁠⁠⁠: great to wear while doing mobility or even just sitting at your desk! ⁠⁠⁠⁠Purity Coffee (code estelle10 for 10% off)⁠⁠⁠ BUY ESTELLE A COFFEE

Feeling tight, restricted, or seem to always be getting hurt doing the most random and simple things? It's probably because you aren't practicing mobility training. Many people confused mobility with flexibility. However, flexibility without mobility is dangerous! ⚠️ And it might feel overwhelming, if not impossible, to add just one more thing your list of things to do to care for your body. I get it. But in this episode I'm going to break down for you how you can start incorporating mobility training into things you're already doing! Pain and restriction is not always about being tight. It usually has to do with weaknesses and imbalances. You need to prioritize a healthy mobility-stability relationship between the different joints in the body. Start moving pain-free, develop a stronger connection to your body, gain self-confidence, get stronger faster, and age gracefully. Workout Programs, Masterclasses and 1:1 Training ⁠⁠⁠Join the Strong with Estelle Membership⁠⁠⁠ ⁠⁠⁠STRONG 1.0⁠⁠⁠ ⁠⁠⁠Weightlifting Masterclass for Beginners (only $29!)⁠⁠⁠ ⁠⁠Masterclass with Megan (only $37!)⁠⁠ ⁠⁠Custom Programming⁠⁠ (includes custom mobility work) ⁠⁠Personal Training⁠⁠ (includes custom mobility work) Free Resources ⁠⁠⁠The STRONG Mini-Bootcamp⁠⁠⁠ ⁠⁠⁠5 Steps to Consistency with Exercise⁠⁠⁠ ⁠⁠⁠Estelle's Blog⁠⁠⁠ Social Links ⁠⁠⁠Instagram⁠⁠⁠ ⁠⁠⁠TikTok⁠⁠⁠ ⁠⁠⁠Website⁠⁠⁠ Affiliate Links ⁠⁠⁠Perfect Supplements (code estelle for 10% off)⁠⁠⁠ ⁠⁠⁠Toe Spacers (code estelle for 10% off)⁠⁠⁠: great to wear while doing mobility or even just sitting at your desk! ⁠⁠⁠Purity Coffee (code estelle10 for 10% off)⁠⁠ BUY ESTELLE A COFFEE

What comes to your mind when you think of recovery? Most people just focus on rest days and stretching and while that can be a part of it, it is SO much more. This episode dives into different modalities for exercise recovery you may not have thought of and also that don't need to take ANY of your time. We also dive into the topic of ice baths/cold exposure as this is a new trend sweeping the nation and you need to be aware of how this actually affects your body so you can make more empowered decisions in your life. Workout Programs, Masterclasses and 1:1 Training ⁠⁠Join the Strong with Estelle Membership⁠⁠ ⁠⁠STRONG 1.0⁠⁠ ⁠⁠Weightlifting Masterclass for Beginners (only $29!)⁠⁠ ⁠Masterclass with Megan (only $37!)⁠ ⁠Custom Programming⁠ ⁠Personal Training⁠ Free Resources ⁠⁠The STRONG Mini-Bootcamp⁠⁠ ⁠⁠5 Steps to Consistency with Exercise⁠⁠ ⁠⁠Estelle's Blog⁠⁠ Social Links ⁠⁠Instagram⁠⁠ ⁠⁠TikTok⁠⁠ ⁠⁠Website⁠⁠ Affiliate Links ⁠⁠Perfect Supplements (code estelle for 10% off)⁠⁠ ⁠⁠Toe Spacers (code estelle for 10% off)⁠⁠ ⁠⁠Purity Coffee (code estelle10 for 10% off)⁠ Other Links from the Show Strauss Ice Cream Acupressure Mat BUY ESTELLE A COFFEE

Click here to access the members-only episode. While cycle-syncing is not the "newest" trend out there, it's still relatively new and not well understood. While the concept of cycle-syncing is something beautiful and empowering on the surface, the typical suggestions do not take into consideration preferred energy systems of the body at that point in your cycle in addition to all the other factors that can influence performance. Your menstrual cycle is not the only thing affecting your life! In this episode we dive into: the difference between a real period and a withdrawal bleedwhat are the hormonal fluctuations throughout your cyclewhat to typical cycle syncing recommendations saywhy is that understandable but how is it wronghow can you cycle-sync in a muscle centric waywhy may you not respond well to cycle syncingwhy do some people respond well to itwhat other factors do you need to consider aside from your cyclehow you can live by the principles of cycle-syncing without cycle-syncing Workout Programs ⁠Join the Strong with Estelle Membership⁠ ⁠STRONG 1.0⁠ ⁠Weightlifting Masterclass for Beginners (only $29!)⁠ Free Resources ⁠The STRONG Mini-Bootcamp⁠ ⁠5 Steps to Consistency with Exercise⁠ ⁠Estelle's Blog⁠ Social Links ⁠Instagram⁠ ⁠TikTok⁠ ⁠Website⁠ Affiliate Links ⁠Perfect Supplements (code estelle for 10% off)⁠ ⁠Toe Spacers (code estelle for 10% off)⁠ ⁠Purity Coffee (code estelle10 for 10% off) Other Links What is a withdrawal bleed? The three energy pathways explained How does the menstrual cycle work? Menstrual cycle's affect on strength Menstrual cycle's affect on strength and power Explanation of periodized training: undulating and linear BUY ESTELLE A COFFEE

If you're still finding your footing in the gym and especially the weight room, this episode is for you. Getting comfortable in the gym is like getting comfortable in a foreign country. There's a different culture, new words/lingo, and you might feel awkward and out of place to say the least. The good news is that there are things you can do to mitigate most of that "out of place" feeling and start feeling comfortable in there more quickly. In this episode I share 10 steps you can take to make this happen. Maybe some of them you've already done, but maybe some you haven't. And to cap everything off I dive into the pros and cons of free weights and machines. Depending on your level, kind of training, placement within workout, it all depends! Tune it to find out what is going to be best for you and your body! Workout Programs, Masterclasses and 1:1 Training ⁠⁠⁠Join the Strong with Estelle Membership⁠⁠⁠ (Best for those new to the gym!) ⁠⁠⁠STRONG 1.0⁠⁠⁠ (Best for beginners working out at home!) ⁠⁠⁠⁠Weightlifting Masterclass for Beginners (only $29!)⁠⁠⁠⁠ Free Resources ⁠⁠⁠The STRONG Mini-Bootcamp⁠⁠⁠ (get sample workouts and habit, nutrition, and recover tips!) ⁠⁠⁠5 Steps to Consistency with Exercise⁠⁠⁠ ⁠⁠⁠Estelle's Blog⁠⁠⁠ Social Links ⁠⁠⁠Instagram⁠⁠⁠ ⁠⁠⁠TikTok⁠⁠⁠ ⁠⁠⁠Website⁠⁠⁠ Affiliate Links ⁠⁠⁠Perfect Supplements (code estelle for 10% off)⁠⁠⁠ ⁠⁠⁠Toe Spacers (code estelle for 10% off)⁠⁠⁠ ⁠⁠⁠Purity Coffee (code estelle10 for 10% off)⁠⁠ BUY ESTELLE A COFFEE

Ever wondered the reasoning behind how workouts and programs are put together? Do I need to do the exercises in this order? Do I really need to rest that long? Can I just swap out this exercise for that since that machine is taken/I don't have that equipment? Should I do cardio before or after? Do I even need to do cardio? In this episode I talk about the methodology behind how I assemble individual workouts and programs. I also dive into a bit of how I personalize things within a program when I work 1:1 with someone. Understanding these principals are fundamental to being able to select appropriate programs and exercises for yourself. It will even help you to see when workout programs are assembled in a way that is not the most efficient for you. Again, education is empowerment! Wanna make your own empowered decisions? ...then you need to understand the reasons behind the why. That's what this episode gives you. Workout Programs, Masterclasses and 1:1 Training ⁠⁠Join the Strong with Estelle Membership⁠⁠ ⁠⁠STRONG 1.0⁠⁠ ⁠Custom Programming⁠ ⁠Personal Training⁠ ⁠⁠⁠Weightlifting Masterclass for Beginners (only $29!)⁠⁠⁠ Free Resources ⁠⁠The STRONG Mini-Bootcamp⁠⁠ ⁠⁠5 Steps to Consistency with Exercise⁠⁠ ⁠⁠Estelle's Blog⁠⁠ Social Links ⁠⁠Instagram⁠⁠ ⁠⁠TikTok⁠⁠ ⁠⁠Website⁠⁠ Affiliate Links ⁠⁠Perfect Supplements (code estelle for 10% off)⁠⁠ ⁠⁠Toe Spacers (code estelle for 10% off)⁠⁠ ⁠⁠Purity Coffee (code estelle10 for 10% off)⁠ Other Links from the Show Standing Desk Option 1 Standing Desk Option 2 Under the desk treadmill BUY ESTELLE A COFFEE

It's been said that if exercise could come in a pill that it would be the most widely-prescribed drug in the world. But in this episode we take that even further and dive into the specific proven benefits of building muscle and sustaining sufficient muscle mass. The majority of the population, specifically in the USA, are not over-fat, but are under-muscled. Many conditions like dementia, Alzheimers and type 2 diabetes are conditions that begin in unhealthy skeletal muscle mass. Building muscle could quite possibly be the singular most beneficial thing you could do for your health. In this episode I dive into the reasons WHY behind this as well as things I see well-meaning people do that are making building muscle unnecessarily difficult and even impossible for some. Once you are aware of these things you'll be able to avoid them for yourself and become a muscle-building machine. Workout Programs, Masterclasses and 1:1 Training ⁠Join the Strong with Estelle Membership⁠ ⁠STRONG 1.0⁠ ⁠Weightlifting Masterclass for Beginners (only $29!)⁠ Masterclass with Megan (only $37!) Custom Programming Personal Training Free Resources ⁠The STRONG Mini-Bootcamp⁠ ⁠5 Steps to Consistency with Exercise⁠ ⁠Estelle's Blog⁠ Social Links ⁠Instagram⁠ ⁠TikTok⁠ ⁠Website⁠ Affiliate Links ⁠Perfect Supplements (code estelle for 10% off)⁠ ⁠Toe Spacers (code estelle for 10% off)⁠ ⁠Purity Coffee (code estelle10 for 10% off) Other Links from the Show Forever Strong, by Dr. Gabrielle Lyon on Amazon 1RM Calculator BUY ESTELLE A COFFEE

Tune into this enlightening episode to learn how different kinds of lifting can affect you metabolically, bio-mechanically, and how your genetics play a role! Ever wondered why some people seem to put on muscle mass crazy fast while others are built to run 100 miles? The human body is incredible and can be TRAINED to do almost anything, but there are other factors (aside from genetics) at hand that affect how you respond to the form of training. Understanding these variables on a deeper level instead of just blaming it on genetics, time, or circumstance enable you to take the driver's seat in your fitness journey. This episode covers: the 3 types of lifting and their pros and conslifting vs. resistance trainingstrength training vs weightliftingmuscle fiber types energy pathwaysrep ranges/working intervals and the metabolismyour genetics and energy pathwayshow your menstrual cycle affects performancethe basics of how I do non-personalized programming Workout Programs Join the Strong with Estelle Membership STRONG 1.0 Weightlifting Masterclass for Beginners (only $29!) Free Resources The STRONG Mini-Bootcamp 5 Steps to Consistency with Exercise Estelle's Blog Social Links Instagram TikTok Website Affiliate Links Perfect Supplements (code estelle for 10% off) Toe Spacers (code estelle for 10% off) Purity Coffee (code estelle10 for 10% off) BUY ESTELLE A COFFEE