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!

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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.

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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 at
• reconnecting with your intuition via movement
• how to find what you love doing (for exericse)
• a reasonable time frame to experience progress
• and how to troubleshoot when you're not seeing progress

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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.

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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.

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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.

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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.

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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! 🤣

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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.

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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

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

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

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

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

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

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 bleed
• what are the hormonal fluctuations throughout your cycle
• what to typical cycle syncing recommendations say
• why is that understandable but how is it wrong
• how can you cycle-sync in a muscle centric way
• why may you not respond well to cycle syncing
• why do some people respond well to it
• what other factors do you need to consider aside from your cycle
• how you can live by the principles of cycle-syncing without cycle-syncing

Workout Programs

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

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

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

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 cons
• lifting vs. resistance training
• strength training vs weightlifting
• muscle fiber types

• energy pathways
• rep ranges/working intervals and the metabolism
• your genetics and energy pathways
• how your menstrual cycle affects performance
• the basics of how I do non-personalized programming

Workout Programs

I am so excited to be diving into this season with you guys! Season 5 is basically a fitness fundamentals mini-course. Listen to and apply all the episodes and you'll basically be your own mini-fitness professional.

In this trailer I give an overview of each of the episodes in this season and let you know what you can expect from me, Estelle, your host, this season.

In this episode I interviewed my friend Emily who I connected with on Instagram 1.5-2 years ago. She is a SAHM who started her business as a VA and then branched into podcast management. She has 3 little ones, but 2 have been born since the beginner of her business. I was immediately drawn to her by her enthusiasm for helping others spread their message.

Emily is a huge inspiration and wealth of knowledge to any mom (or even non-mom) who has a dream in their heart to start a business or even freelance. Together we cover topics like:

• The power of connection and community
• How ego and identity can prevent us from taking the leap
• Imposter syndrome
• How to build confidence to start your biz
• Common challenges of a mom in biz and how to face those challenges

...a potentially game changing episode for all moms wanting to start a biz.

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What an amazing episode to start your week with! This episode is for anyone who has felt dismissed by their doctor, left with no solution, felt intimidated or overwhelmed by holistic and natural root-cause solutions, or is a mama wanting to start a business. We cover it all in this episode with my friend Kalena who has been through and done it all.

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You, as a human, naturally compare to find your place in society. The problem now is that most people are comparing their real life to a virtual reality (Instagram). This leads to a myriad of issues and in this episode I explain why I unfollowed 150 accounts. Heads Up: This had nothing to do with the accounts or people themselves. It had everything to do with me, protecting myself, and building a life I love. You of course do not need to do the same thing as me, but you may find my insight helpful or at the very least an interesting new perspective.

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Need some help following through with your New Year's resolutions or even just any other goal? In this episode I dive into HOW to set goals. (1) You need to set aligned goals but (2) you need to make them S.M.A.R.T. This is an acronym for things you need to take into consideration when setting and outlining your goals. When you set aligned and SMART goals you are exponentially more likely to follow through.

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In this episode I got to interview my very own coach, Attaliah Strubel! Attaliah has inspired me for a long time as she's shown me it's possible to do WHATEVER you want if you put your mind to and (key point) want it badly enough.

In this episode we talk about how she went from NICU nurse in the United States to travel blogger, business coach, and content monetization guru living in Germany.

This episode is going to call you out if you have victim mentality and also help you step into your power and begin CREATING the life you've been dreaming of but don't think is possible.

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Imagine what it would be like to set goals that fill your soul with a sense of purpose and happiness. In this episode I dive into the power of setting intrinsic goals.

Intrinsic goal setting is tied to:

+ having a deeper sense of purpose

+ contentment and comfort with oneself

+ deeper and healthier relationships

+ more motivation

+ higher self-esteem

+ sustained commitment

+ and resilience

If any of that is something you'd like to experience in 2024, you need to tune in.

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Hello business owners on social media! Do you get caught up in engagement and follows? Are you confused as to why your content isn't converting? It's like why can't everyone see that I have an amazing offer and they need this?! In this episode I go in to the 6 different types of content you need to be posting (both on social media and in emails) to start attracting more clients. Each of these types of content appeals to a different kind of buyers. If you only post one or two kinds, your'e missing out on sales. PERIOD. Plus, your socials aren't for engagement, they're for sales. So what is your content and how you're responding saying about you?

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Business Coaching

Embracing failure is a means of learning and growth. While nobody wants to fail, it is crucial to approach failure in a way that allows you to extract valuable lessons from it.

Having a growth mindset involves not fearing failure and being willing to take risks, even if there is a possibility of failure. In contrast, a fixed mindset is characterized by the belief that one cannot change or improve, leading to a fear of failure and a lack of motivation to try.

A growth mindset is also necessary when it comes to building habits, as there are often obstacles and challenges that need to be overcome. I dive into the concept of habit-building and acknowledge that it can be a challenging process due to the presence of roadblocks and hurdles, but these are not insurmountable barriers, but rather obstacles that can be overcome with persistence and effort. You must identify and adapt to these hurdles in order to successfully build habits.

Failure is a normal part of the process. In fact, I want you to experience some level of failure, because without it growth and success can occur.

I share personal experiences and encourage you to assess your own mindset.

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Have you been told that tracking food is disordered or that you should just "listen to your body" to know what you eat? While tracking may not be the best option for everyone, it certainly can be more helpful than not for the majority of people when used appropriately. In this episode I talk about how tracking is usually viewed and used, but how I used it and how it has PROVED to be instrumental in food eduction and clarity for myself and my clients.

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I've heard people say, “You can get a great workout with no equipment.”  And while yes, yes you can, it depends on your goal and barriers. For many, more equipment gives them more options and makes things more simple. "Can" doesn't mean "will." In this episode I share the elements needed to create an optimal environment for enjoyable exercise and the 7 pieces of home workout equipment and their pros and cons.

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Are you feeling like you need to get back into the swing of things and that the summer fun is over? While I do believe there are seasons for rest, rejuvenation, and others for more hustle and focus, it can be taken to an extreme. And MOST of the time, guilt is attached to what you think you should have done but didn’t do during the past season.

In this episode I coach you on how you can start building aligned habits that stick this season: ones that serve you, you want to keep, flow will your life, AND we cover how to know when to let them go. (Not every "healthy" habit is for you.)

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Listen up business owners on social media! This one is for you! I've been gathering clients using social media for nearly 4 years now and I'm sharing the 5 things I wish I had done differently when I started. I've worked with 4 clients now to get their business up and going, simplifying content creating, attracting dream clients, and developing booming businesses so that they can live their dream life. Listen in the get a taste and see if this is for you.

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Are you afraid to enter a fat loss phase because you think it will be too stressful for your body? Or are you so desperate to enter one because you're so uncomfortable in your body? I've worked with women on BOTH sides of the fence and can relate to both. Fat loss is not something to be done carelessly or randomly and in this episode I share 6 ways to know if you are ready for it.

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If you're working out regularly and not seeing results or you're simply craving some structure and guidance in your workouts, you need this episode. I've worked with all kinds of people and every.single.one of them has benefited from following a program. In this episode I'm going to share why it is the missing link in your fitness journey and how you can get started now matter where you are in your journey.

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In this episode I interview Ashleigh, a Mindset and Business Mentor, who helps women all over the world build their dreamiest business alongside a beautiful life through mindset, business energetics, and simple strategies. She gave up her traditional job and overcame crippling anxiety to create a life of ease, flow, and happiness. We talk about how you can begin to manage your anxiety and identify and challenge beliefs that are not helping you.

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Many people move through life complacently accepting what has come their way. They ignore the screaming resistance they experience as a child and that screaming turns in to whispers and then gives up. It leads you to feel like "I'm doing all the things to be happy or feel content, but I still don't feel it." In this episode I dive into why you may be feeling that way and what you can do to break free.

If you want to break free and create a life you love, you need to be inside my 31- day course, Break Free. This course helps you reconnect with yourself, discover what you want, and go after it despite the fear.

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In this episode I explore the possibility of gratitude being a missing piece in people's health journey. It's normal and natural to focus on the negative and the media absolutely wants us to focus on what we don't have, so it makes sense that that is what we would do. But putting in the effort to be grateful has tremendous health benefits that comes along with just begin a happier and more optimistic person.

Tune if if you want to learn about the health benefits associated with gratitude and what you can do to become a more grateful person in less than 1 minute a day.

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In this episode I talk with Tanner Carmack, owner of Storyarc Fitness. We dive into fascia, the emotions, the law/theory of 5 elements, TCM (Traditional Chinese Medicine) modalities, and if there is even a root cause to any of our problems. Some say its how we eat, how we move, how we think, how we breathe, but could it really just be a singular thing? How can you know what is going to work for you? Where do you even start? If this type of conversation interests you, listen in.

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In this episode I wanted to dive into why it's not so simple to tell you what kind of shoes you should be wearing. Everyone's foot is different and while barefoot shoes should be the goal, not everyone is ready for them. There needs to be a progression and if your foot is not ready for it, barefoot shoes can be quite a shock to your feet and can create a slew of problems up your kinetic chain (into your knees, hips, back, shoulders, etc.

That being said, there are things you can do to support the health of your feet and eventually be able to wear barefoot shoes. Tune into this episode to learn more about what to look for in a shoe, why modern shoes are not helping you, and what you can do to strengthen and improve the health and function of your feet.

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WORK WITH ESTELLE

You have been taught to suppress your emotions, so it's not your fault that you struggle to connect with yourself, others, and live life fully. But the problem is that emotional wounds are not much different than physical wounds. They need attention, care, and treatment or else they will become infected and make you sick. In this episode I dive into how you can get to know yourself better by giving your emotions the attention they need.

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WORK WITH ESTELLE

Who you are on a fundamental level, your "true self," is extremely important and someone that most people lose touch with as they get older. But we also cannot disregard the role conditioning plays on us. You are who you are right now. The social self is you, but it is not 100% of you. Understanding who you are fundamentally and how you want to show up socially is crucial for building a life love regardless of your circumstances. Tune in to this episode to learn more about it.

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Who are you on a fundamental level? Not who you have created yourself to be, but who you ARE? In this episode I talk about reconnected with yourself on this level and bringing them back into your life. When you are in touch with the fundamental you, colors are brighter, music is more touching, life is more full.

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I read a quote from a book I'm reading right now and it hit be like a ton of bricks, "When you break, you can see all the parts of you that you needed to see.  It’s the messiest and most beautiful form of unraveling.  You will be able to pick up each piece on its own, understand it, love it, be aware of it, and choose to place it within the new you."

You are not only allowed to fall apart, but you probably need to.

In this episode I talk about what's coming for you so that I can help you live life more authentically and lead with your heart yet take your brain with you at the same time.

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Happiness and health are really a chicken and egg situation. Sometimes one can come before the other but you also can't fully have one without the other. Tune into this episode to learn about how you can find a balance between pursuing physical health but also finding that current line for when it's becoming a stress and not supporting your healthy journey anymore.

I often hear people say, "I know what I need to do. I just need to do it." But do you? Or do you need to let it go? It's all too easy to get caught up in what others are doing and what you're being TOLD to do that you forget that it's up to you and that some of those things may not even be right for you. I want to help you build a life you love and in this episode I walk you through 3 simple steps you can take TODAY to help you gain clarity over which habits/routines have a place in your life and which ones you can say "peace out" to for the time being.

Free Resources

ANOTHER episode with my friend Megan! We always have the best conversations and both of our expertise's seem to marry each other so well to bring you powerful and impactful episodes.

In this episode we cover:

• What is metabolism?
• What is metabolism affected by?
• What is PM vs. What many people view it to be
• What's up with PM weight gain: why does it happen and is it necessary?
• It it all about hormones or CICO?
• Why is tracking food so important?
• How can you approach weight gain with a more balanced viewpoint?
• What can an extreme desire to lose weight be a sign of?

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Do you struggle to be consistent with exercise? You've tried so many times. You've tried waking up earlier, eating a certain way, getting a program, but still you are on this stop-start-stop cycle. In this episode I talk about the 5 different areas of life that I see with my clients that make it hard to be consistent with an exercise routine. When one area of life shifts, it will affect all the others. We can never look at anything in isolation. If that's all we do, long-term change is not possible.

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Free Resources

I've got a short and sweet one for you today! I wanted to clear up some confusion around the idea that following a workout program is too rigid, stressful, or that it needs to be obtained through 1:1 coaching. This simply is not the case! When you follow a workout program you save time and energy, reach your goals faster, and it takes all the guess work out of it for you. You are also much more likely to adhere and develop consistency with a plan! Tune into this episode to learn about the four reasons why.

Free Resources

Movement is a form of expression and when you don’t do this in ways that feel food for you or you force ourselves to do it in ways that go against your nature, then is going against yourself. In this episode I help you to rejuvenate your inner child and guide you through a process to identify forms of movement that will bring out your inner child and push you outside your comfort zone.

Episodes Referenced in the Show