Fitness Beyond Aesthetics: Recent Episodes
Estelle Olson
Fitness Beyond Aesthetics is hosted by Certified Personal Trainer and Life Coach, Estelle Galyean. She helps women from all walks of life gain confidence, and find freedom and understanding within the fitness world. Her goal is to help you fall in love with exercise, become amazed by yourself, create healthy lifestyle changes, and breakdown that confusing gym and lifting stuff so that you can feel at home within the fitness world.
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
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 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
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
Tiktok
Website
In this episode I'm busting 3 common myths about weightlifting:
-
Weightlifting without perfect form is dangerous.
-
Weightlifting will make you bulky.
-
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
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
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
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
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
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
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
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 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
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
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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 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
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
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
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.
And if you feel so inclined, you can BUY ME A COFFEE HERE.
xoxo
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.
LINKS FROM THE EPISODE
Work with Emily
Connect with Emily on Instagram
Download the Client Magnet Playbook (scroll past the offers)
Book a Biz Intensive with Estelle
Perfect Supplements (use code "estelle" for 10% off)
Social Links
Follow Estelle on Instagram
Follow Estelle on TikTok
Estelle's Website
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.
LINKS FROM THE SHOW
woodbeebotanicals.com
Get the Cold, Cough, and Illness Guide
Connect with Kalena on Instagram
Connect with Estelle
Tiktok
Website
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.
LINKS FROM THE SHOW
Perfect Supplements (10% off with code "estelle")
Join Vision to Victory (10% off applied for listeners)
Free Weightlifting Mini-Course
Connect with Estelle
Instagram
TikTok
Website
Blog
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.
LINKS FROM THE SHOW
Laura and Annika's Coffee
Perfect Supplements (10% off with code "estelle")
Join Vision to Victory (10% off applied for listeners)
Free Weightlifting Mini-Course
Connect with Estelle
TikTok
Website
Blog
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.
LINKS FROM THE SHOW
- Attaliah's Website
Connect with Attaliah on Socials:
- TikTok (thestrubelfamily)
- TikTok (attaliahstrubel)
Connect with Estelle on Socials:
Instagram
TikTok
Website
Affiliates
Perfect Supplements (code "estelle" for 10% off)
Butcher Box (Discount applied)
Spacer Mobility (code "estelle for 10% off)
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:
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having a deeper sense of purpose
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contentment and comfort with oneself
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deeper and healthier relationships
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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.
LINKS FROM THE SHOW
Butcherbox
Grab your ticket to Vision to Victory
Connect with Estelle
Tiktok
Website
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?
LINKS FROM THE EPISODE
Business Coaching
- Download the Client Magnet Playbook (scroll past the offers)
- Book an Intensive
- Book a Voxer session
- Apply for Mentorship
Related Episodes and Blog Posts
Episode 71: 5 Things I Wish I Did Differently When I Started By Biz as a Fitness Coach
Blog Post (same topic)
Social Links
Follow Estelle on Instagram
Follow Estelle on TikTok
Estelle's Website
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.
LINKS FROM THE SHOW
WORK WITH ESTELLE
STRONG 1.0
The Strong with Estelle Membership
Custom Programming
Personal Training
AFFILIATES
Perfect Supplements (code "estelle" for 10% off)
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.
LINKS FROM THE EPISODE
CONNECT/WORK WITH ASHLEIGH
- Website
WORK WITH ESTELLE
- 31-Day Course, Break Free
- 1:1 Intensive with Estelle, Deep Dive
- Habit Transformation
SOCIAL LINKS
- Follow Estelle on Instagram
- Follow Estelle on TikTok
- Estelle's Website
AFFILIATE LINKS
- Perfect Supplements (use code "estelle" for 10% off)
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.
LINKS FROM THE SHOW
WORK WITH ESTELLE
- 31-Day Course, Break Free
- 1:1 Intensive with Estelle, Deep Dive
SOCIAL LINKS
- Follow Estelle on Instagram
- Follow Estelle on TikTok
- Estelle's Website
AFFILIATE LINKS
- Perfect Supplements (use code "estelle" for 10% off)
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.
LINKS FROM THE SHOW
- WORK WITH ESTELLE
- 31-Day Course, Break Free
- 1:1 Intensive with Estelle, Deep Dive
- Habit Transformation
SOCIAL LINKS
- Follow Estelle on Instagram
- Follow Estelle on TikTok
- Estelle's Website
AFFILIATE LINKS
- Perfect Supplements (use code "estelle" for 10% off)
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.
CONNECT WITH TANNER
Consultation with Tanner
SOCIAL LINKS
TikTok
Website
AFFILIATE LINKS
Perfect Supplements (use code "estelle" for 10% off)
WORK WITH ESTELLE
Membership
Custom Programming
Personal Training
Life Coaching Mini-Session
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.
LINKS FROM THE SHOW
WORK WITH ESTELLE
- Custom Programming
- Personal Training
- Book a Consultation
RECOMMENDED ITEMS (NON-AFFILIATE)
- Vivobarefoot
- EarthRunners
- Altra
- Toe Spacers
SOCIAL LINKS
- TikTok
- Website
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.
WORK WITH ESTELLE
- 31-Day Course, Break Free
- 1:1 Intensive with Estelle, Deep Dive
- Habit Transformation
- STRONG 1.0
- The SWE Membership
SOCIAL LINKS
- TikTok
- Website
AFFILIATE LINKS
- Perfect Supplements (use code "estelle" for 10% off)
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.
LINKS FROM THE SHOW
WORK WITH ESTELLE
- 31-Day Course, Break Free
- 1:1 Intensive with Estelle, Deep Dive
SOCIAL LINKS
- Follow Estelle on Instagram
- Follow Estelle on TikTok
- Estelle's Website
AFFILIATE LINKS
- Perfect Supplements (use code "estelle" for 10% off)
Support this podcast: https://podcasters.spotify.com/pod/show/estelle-olson/support
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.
LINKS FROM THE SHOW
- Enroll in Break Free (BONUS VIP Welcome Call if enrolled before July 1)
- Article: Nature vs. Nurture
SOCIAL LINKS
- Follow Estelle on Instagram
- Follow Estelle on TikTok
- Estelle's Website
AFFILIATE LINKS
- Perfect Supplements (use code "estelle" for 10% off)
WORK WITH ESTELLE
- Book a Deep Dive (1:1 mini life coaching call)
- Join the SWE Membership (year long fitness membership)
- STRONG 1.0 (12-week at home program)
Support this podcast: https://podcasters.spotify.com/pod/show/estelle-olson/support
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.
LINKS FROM THE SHOW
- Join The Fundamental You Challenge (held inside my online community)
-
Enroll in Break Free (complimentary VIP Welcome Call to first 8 sign-ups)
-
Break Free ($197 Pay in Full) Use code "EARLYBIRDBF"
- Break Free (2x$110) Use code "BFEARLYBIRD"
SOCIAL LINKS
Hop on Estelle's Email list
Follow Estelle on Instagram
Follow Estelle on TikTok
Estelle's Website
Support this podcast: https://podcasters.spotify.com/pod/show/estelle-olson/support
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.
LINKS FROM THE EPISODE
Welcome Home by Najwa Zebian on Amazon
Finding Your Own North Star by Martha Beck on Amazon
Get Your Name on the BREAK FREE Waitlist
SOCIAL LINKS
Follow Estelle on Instagram
Follow Estelle on TikTok
Hop on Estelle's Email List
Estelle's Blog
WORK WITH ESTELLE
STRONG 1.0
Custom Programming
Habit Transformation
Support this podcast: https://podcasters.spotify.com/pod/show/estelle-olson/support
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.
- WORK WITH ESTELLE
- Personal Training
- STRONG 1.0
- Strong with Estelle Membership
- Habit Transformation (get a free week of Voxer support if you enroll before June 5th)
- Everything You Need to Know About Weightlifting ($29 Masterclass)
AFFILIATE LINKS
- Perfect Supplements (use code "estelle" for 10% off)
SOCIAL LINKS
- TikTok
- STAY CONNECTED & Freebies
- Hop on Estelle's Email List & Get a Freebie!
- STRONG Mini-Bootcamp
- The Beginner's Guide to Weightlifting and the Gym (Free Mini-Course)
--- Support this podcast: https://podcasters.spotify.com/pod/show/estelle-olson/support
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
The STRONG Mini-Bootcamp (a 5-day mini-bootcamp delivered to your email inbox)
The Beginner's Guide to Weightlifting and the Gym (a DIY mini-course)
Work with Estelle
Habit Transformation
STRONG 1.0
Custom Programming
Everything You Need to Know About Weightlifting Before You Start Weightlifting (A Masterclass)
Connect with Estelle
TikTok
Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/estelle-olson/support
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?
LINKS FROM THE EPISODE
- Grab Megan's and My masterclass: Mindset and Fitness for the PM Lifestyle
- 3-Day IG Live Series
- Cronometer (Food Tracking Platform)
WORK WITH ESTELLE
Personal Training
STRONG 1.0
Membership
Habit Transformation (health and happiness course coming soon)
SOCIAL LINKS
Follow Megan on IG
Follow Estelle on IG
STAY CONNECTED & Freebies
Follow Estelle on TikTok
Hop on Estelle's Email List & Get a Freebie!
--- Support this podcast: https://podcasters.spotify.com/pod/show/estelle-olson/support
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.
LINKS FROM THE SHOW
Free Resources
Join Estelle's E-mail list and get a gift!
The STRONG Mini-Bootcamp (a 5-day mini-bootcamp delivered to your email inbox)
The Beginner's Guide to Weightlifting and the Gym (a DIY mini-course)
Work with Estelle
⭐️ Join the Habit Transformation Waitlist! ⭐️
STRONG 1.0 (At-Home Beginner Lifter Program)
Personal Training (1:1)
Everything You Need to Know About Weightlifting Before You Start Weightlifting (A Masterclass)
Connect with Estelle
TikTok
Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/estelle-olson/support
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
The STRONG Mini-Bootcamp (a 5-day mini-bootcamp delivered to your email inbox)
The Beginner's Guide to Weightlifting and the Gym (a DIY mini-course)
Work with Estelle
STRONG 1.0 (IN PRE SALE THROUGH APRIL 26!)
Personal Training (1:1)
Everything You Need to Know About Weightlifting Before You Start Weightlifting (A Masterclass)
Connect with Estelle
TikTok
Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/estelle-olson/support
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
50: MIND AND MUSCLE with Jenna Altman
44: Different Types of Weightlifting
Free Resources
The STRONG Mini-Bootcamp (a 5-day mini-bootcamp delivered to your email inbox)
The Beginner's Guide to Weightlifting and the Gym (a DIY mini-course)
Work with Estelle
Personal Training (1:1)
Everything You Need to Know About Weightlifting Before You Start Weightlifting (A Masterclass)
Connect with Estelle
TikTok
Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/estelle-olson/support
Every time I walk into a bookstore I have the same thought, "How is it that we have so much information/knowledge but still have so much trouble applying it?" This isn't just true of bookstores but is true with social media, google/search engines, and now AI! In this episode I go into why application/action can be so hard and a FREE new way to work with me this month that will help kickstart your fitness journey with ACTION (not just more knowledge.)
Free Resources
The STRONG Mini-Bootcamp (April 17-21)
Work with Estelle
Join Strong with Estelle (Membership)
DM on Instagram (estellecfitness) the words "Custom Program" to inquire.
Connect with Estelle
TikTok
Website
Get Estelle's E-Mails
--- Support this podcast: https://podcasters.spotify.com/pod/show/estelle-olson/support
Get ready to nerd out with Julia and I in this episode all about FASCIA! Fascia is its own system in the body that does not get enough attention. As more knowledge surfaces about fascia it’s time we started talking about it and doing something about it. While this might sound like just another fancy fitness topic and one other things to take care of...
we talk about why it is so vital for all over health and is essential for beginners-high performing athletes!
In this episode we talk about...
- What is fascia?
- What does fascia do?
- How to properly use a foam roller
- When to use the foam roller
- Things you can use to improve fascial health
Helpful Links
What are Fascial Lines Article
Foam Roller on Amazon
Coregeous Ball on Amazon
10-Min Foam Rolling Routine
Connect with Julia
Website
Free Resources
The STRONG Mini-Bootcamp (a 5-day mini-bootcamp delivered to your email inbox)
The Beginner's Guide to Weightlifting and the Gym (a DIY mini-course)
Work with Estelle
Strong with Estelle Membership: ANNIVERSARY SALE! (use code SAVE125 for $125 off or code SAVE8 to save $8/month)
Apply to Work 1:1
Everything You Need to Know About Weightlifting Before You Start Weightlifting (A Masterclass)
Connect with Estelle
TikTok
Website
--- Support this podcast: https://anchor.fm/estelle-olson/support
In this episode Jenna and I explore how mindset can be the key to unlocking our full physical potential, regardless of fitness level.
We share our stories that started out as primarily aesthetics focused and transitioned into so much more than that. We'll also share real-life client examples that we see as coaches and how we help our clients move through these obstacles, even if they are often intangible.
Whether you're a seasoned fitness enthusiast or just starting out, this episode is for you!
Free Resources
The STRONG Mini-Bootcamp (a 5-day mini-bootcamp delivered to your email inbox)
The Beginner's Guide to Weightlifting and the Gym (a DIY mini-course)
Work with Estelle
Strong with Estelle Membership: ANNIVERSARY SALE! (use code SAVE125 for $125 off or code SAVE8 to save $8/month)
Apply to Work 1:1
Everything You Need to Know About Weightlifting Before You Start Weightlifting (A Masterclass)
Connect with Estelle
TikTok
Website
--- Support this podcast: https://anchor.fm/estelle-olson/support
In a world full of MDs pushing the pill and other forms of hormonal or invasive birth control, you're going to feel refreshed with this eye-opening interview episode with Bella Passentino as Estelle interviews her on the ins and outs of the Fertility Awareness Method. It's time you understood how your body works, be able to identify if something with your cycle is off, and understand that there IS and you can a non-invasive form of either birth control or increase your chances of getting pregnant with this simple tool.
Links from the Show
The Billings Method - What is It?
Read Your Body App
Taking Charge of Your Fertility Book on Amazon
Bella's Links
Restore Your Hormones Course
Blog Post
The Nourished Babes Podcast
Work with Estelle
All Services
The Strong with Estelle Membership
Apply to Work 1:1
Estelle's Socials
TikTok
Website
Wanna win a free 1:1 call with Estelle? Leave a review on my podcast, screen shot and DM it to Estelle on Instagram and you'll be entered to win! Winner announced on the fist of every month.
--- Support this podcast: https://anchor.fm/estelle-olson/support
Martha is an Associate Marriage and Family Therapist, a Health Coach, and a yoga teacher living in Sacramento, CA. She specializes in working with individuals and couples struggling with eating disorders, anxiety, body image issues, sexual intimacy, and relationship challenges. Martha is Gottman trained and believes in the Health at Every Size paradigm and Intuitive Eating as keys to healing one's relationship with their body and with others. When she's not working, Martha is in her garden, hanging out with her five chickens and her two pit bulls!
In this episode Martha and Estelle cover the topics of:
- The difference between eating disorders and disordered eating
- What causes eating disorders
- Common struggles among those with eating disorders and negative body image
- How to support someone with disordered eating or body image
- Why some people are happy when they lose weight
- If someone can recover from an eating disorder
- What the Health at Every Size paradigm is and how it's approach can help you
- Unequal treatment for those in smaller and larger bodies
Links for the Show
Episode on BMI
Affiliate Links
Thrive Marketplace
Perfect Supplements (use code "estelle" for 10% off)
Connect with Martha
Martha's Instagram
Work with Martha (Website)
Estelle's Socials
Website
TikTok
Work with Estelle
All Services
Apply for 1:1 Training
Join the Strong with Estelle Membership
--- Support this podcast: https://anchor.fm/estelle-olson/support
The holistic wellness space is definitely getting to be a bit much for people. The obsession with finding things that are "unhealthy" and "toxic" is becoming toxic in and of itself. We can't deny that there are certain practices, items, products, etc that can better support one's health than say, another product, but we also can't ignore the fact that this is (1) scaring people, (2) holding them back from living their life, and (3) not supporting happiness and true health.
True health involves your WHOLE LIFE and in this episode Estelle is sharing how you can develop your own "balance" of what things to use in the holistic wellness space, and what isn't serving you at this point in time.
Work with Estelle
All Services
Apply for 1:1 Training
Join the Strong with Estelle Membership
Estelle's Socials
Website
TikTok
FINAL CHANCE TO WIN A FREE COACHING CALL
Leave a review on this podcast and you'll be entered to win call the following month! Winner announced the first of every month on Estelle's Instagram!
--- Support this podcast: https://anchor.fm/estelle-olson/support
Have you ever felt overwhelmed by all the things you need to do and buy for your health? Or how about all the things you need to avoid? No heavy metals, only filtered water, you need by organic, do this program, buy this fitness tracker....it can get to be a lot. In this episode Andrea, founder of Balance Made Simple, and Estelle about how to keep these items and actions in their place and focus on mastering the basics of health and how to do it in a cost-effective way.
Links in the Show
Workout Builder Freebie
Youtube Video: How Canola Oil is Made
Affiliate Links
Thrive Marketplace
Perfect Supplements (use code "estelle" for 10% off)
Work and Connect with Andrea
Website
Back to the Basics Program
Work with Estelle
All Services
Apply for 1:1 Training
Join the Strong with Estelle Membership
Estelle's Socials
Website
TikTok
--- Support this podcast: https://anchor.fm/estelle-olson/support
Habits are incredibly powerful. They create your life. If there is something you don’t like in your life, look at your habits. Habits are developed by your environment: good and bad. This is why it is never about how much motivation or discipline you have. Tune in to this episode to find out what it IS all about and to peep the news about Estelle's upcoming course that will help you create an intentional life of habits.
Related Episodes
Ep 4: How to Make Exercise a Habit
Ep. 20: Why You Need to Fall in Love with Trying
Affiliate Links
Thrive Marketplace
Perfect Supplements (use code "estelle" for 10% off)
Work with Estelle
Join the Membership
Habit Transformation Waitlist
All Services
Connect with Estelle
Instagram (@estellecfitness)
TikTok (@estellec_fitness)
Website
--- Support this podcast: https://anchor.fm/estelle-olson/support
I bet you've heard A LOT of conflicting information on weightlifting from varying personal trainers/weight lifting coaches. That is because there are 3 primary schools of thought when it comes to weightlifting: powerlifting, olympic lifting, and bodybuilding. All employ their own methods and schools of thought. One is not better than they other and they have have their own pros and cons.
Tune into this episode to learn about the primary differences between them all so you can decide which one is best for you!
Links Referenced in the Show
Example of Powerlifting
Example of Olympic Lifting
Example of Bodybuilding
Affiliate Links
Perfect Supplements (use code "estelle" for 10% off)
Connect with Estelle
Instagram (estellecfitness)
TikTok (estellec_fitness)
Website (estellecfitness.com
Collaborations and Consultations
Work with Estelle
Join the Strong with Estelle Membership
Support Estelle
Buy Estelle a Coffee
Wanna Win a Free Coaching Call?
Leave a review on this podcast and you'll be entered to win call the following month! Winner announced the first of every month on Estelle's Instagram!
--- Support this podcast: https://anchor.fm/estelle-olson/support
Ever wondered where in the world is the best place to start if you are brand new to lifting or haven't worked out in a while? In this episode Estelle gos over the most natural progression one can go through when starting/re-starting to lift.
These are: (1) mobility-stability relationship (2) movement patterns (3) loading movements and (4) adding plyometrics.
She also goes over lifestyle basics & environment design so that you can have success long-term. She doesn't just want you to start; she wants you to STAY started.
Related Episodes
Episode 3: What in the World is a Functional Movement Pattern?
Episode 2: How to Start Resistance Training
Affiliates and Support Estelle
Buy Estelle a Coffee
Perfect Supplements (save 10% with code "estelle")
Social Links
Instagram (estellecfitness)
TikTok (estellec_fitness)
Work with Estelle
Join the SWE Membership (best for newbies-beginners)
Apply for Personal Training (best for anyone needed 1:1 support)
Book a Consultation
Win a Free Coaching Call
Leave a review for this podcast and screenshot it!
Send it in a DM to Estelle on Instagram (@estellecfitness).
Winner announced the first of every month!
--- Support this podcast: https://anchor.fm/estelle-olson/support
Cycle syncing has become way over-hyped and created fear around movement for an already under-active population. It's a money maker. While this episode might seem like a slam on cycle syncing, I'm not against doing it in the right way if that's what makes you feel better. It can work for some people, but it has not worked for the majority of people I've communicated with, and myself. This episode goes over the reasons why I'm not a fan of the traditional way of cycle syncing and present a more realistic and balanced viewpoint of it. I'm removing the fear around movement and empowering you to take part in any form of movement you feel pulled to do.
Links Mentioned in the Show
Episode 24: Muscle Centric Cycle Syncing
Study: Effect of Menstrual Cycle When Estimating 1 Repetition Maximum From the Load-Velocity Relationship During the Bench Press Exercise (PMID: 35180197)
Study: The Influence of the Menstrual Cycle on Muscle Strength and Power Performance (PMID: 31531138)
Work with EstelleJoin the SWE Membership
Apply for Personal Training
estellecfitness.com
Connect with Estelle
Follow Estelle on Instagram
Follow Estelle on TikTok
Join Estelle's E-Mail List
Support Estelle
Perfect Supplements (use code "estelle" for 10% off)
Buy Estelle a Coffee
Want to win a free coaching call with Estelle?
All you have to do is leave a review and DM her a screen shot of it on IG so she knows it's you. Winner announced on the 1st of every following month.
--- Support this podcast: https://anchor.fm/estelle-olson/support
If you have the goal of getting stronger, there are 5 things you CANNOT avoid. In this episode Estelle get's into all 5 of them and gives you advice on how to apply all of them in your life. Building strength is not something you do short-term. It requires adjusting your mindset and adapting your lifestyle.
Links from the Show
Episode 6: How to Get Stronger: Progressive Overload
Work with Estelle
Join the SWE Membership
Apply for Personal Training
estellecfitness.com
Connect with Estelle
Follow Estelle on Instagram
Follow Estelle on TikTok
Join Estelle's E-Mail List
Support Estelle
Perfect Supplements (use code "estelle" for 10% off)
Buy Estelle a Coffee
Want to win a free coaching call with Estelle?
All you have to do is leave a review and DM her a screen shot of it on IG so she knows it's you. Winner announced on the 1st of every following month.
--- Support this podcast: https://anchor.fm/estelle-olson/support
This episode is a little small talk chat with Estelle. She gives you some reminders for you heading into 2023 and drops some hints for changes coming to ECFitness this year.Affiliate Links:Thrive Marketplace (get 40% off your first box)Perfect Supplements (use code "estelle" for 10% off)Social Media:Connect with Estelle on InstagramBusiness:The New ECFitness WebsiteJoin the Waitlist for Habit TransformationLeave a review on Fitness Beyond Aesthetics and you'll be entered to win a free coaching call with Estelle the following month!--- Support this podcast: https://anchor.fm/estelle-olson/support
Megan and I were inspired to record this for everyone feeling like the need to lose weight but are struggling to and are often caught off guard by the gimmicky fitness and weight loss trends.
Time Stamps
1:06 welcome Megan again (interviewee from episode 23)
1:57 are there special ways to exercise to lose weight?
3:07 where does the idea come from that we need to do a special form of exercise to lose weight as opposed to gain muscle
4:30 misleading terms in the fitness world, like "lean muscle"
5:34 does your fitness watch know how many calories you're burning?
6:20 calories in calories out (CICO) vs. calorie usage
7:20 the work is only starting when you begin with a coach
7:45 lean mass vs. lean muscle tissue
9:05: DEXA scan, BODPOD, bioelectrical impedance
10:30 should you build muscle and burn fat at the same time?
11:00 can calorie burning equations tell you your TDEE (total daily energy expenditure)
13:12 the benefit of hiring a coach, trainer, or practitioner
13:40 common exercise weight loss gimmicks and why they're so tempting
15:30 the importance of tracking data
16:00 how bootcamps are hard on the CNS
18:00 more common fitness and nutrition gimmicks especially common around New Years
19:30 opposite ends of the spectrum (hard-core cardio and cycle syncing)
21:00 other dials to turn down besides exercise/fitness
22:00 why lab testing can be so eye opening as to why your weight loss is stagnant
27:00 is "healing pounds" a myth?
28:30 how physical extremes are exhausting and harmful
29:00 what's actually need to lose weight?
31:00 why is it important to reverse diet if you've been in a calorie deficit for a while?
33:00 general movement burns more calories/day than a workout
35:30 the value of reflection and intentional and personalized action
36:30 how to do earn your right to diet?
38:30 how might workouts be adjusted for weight loss?
45:00 how you know you're ready to lose weight (5 flags)
53:35 the number one thing I work on with my clients (besides workouts)
57:30 weight loss will not improve your body image
1:08:00 top quality needed if you want to improve your health and/or lose weight
1:12:30 what's up with 75Hard and 75Soft?
1:14:00 should you cleanse?
Links from the Show
Episode 23 with Megan all about body image
Episode 33 about Building Muscle and Losing Fat
My post on muscle-centric cycle syncing
Get 40% off your first Thrive Grocery Box!
Get 10% off Perfect Supplements with code "estelle"
Buy Estelle a Coffee
Connect with Estelle on Instagram
Connect with Megan on Instagram
--- Support this podcast: https://anchor.fm/estelle-olson/support
It's that time of year when everyone decides to join a gym! But did you know choosing the gym most suitable for you will improve your consistency, increase your desire to workout, and aid in making exercise a habit for you? In this episode I share 7 things you need to look for when selecting a gym. No gym is PERFECT, but with these tips you can find the one most suitable for you.
Links I Mention in the Show
Join the Strong with Estelle Membership
When Are Machines Superior to Free Weights?
Dumbbells vs. Barbells - Which One Should You Be Using
How to Get Stronger: Progressive Overload
Get Perfect Supplements (Desiccated Beef Liver, Collagen, Gelatin, Acerola, and MORE: use code "estelle" for 10% off)
--- Support this podcast: https://anchor.fm/estelle-olson/support
Next year could look VERY different, but that all depends on you.
You can repeat your same patterns of doing whatever all November and December and then going full force come January 1st, OR you can press play, reflect, and set intentional goals that will create a life you fall in love with.
I firmly believe that accomplishing goals or creating a healthy lifestyle is not about having motivation or even enough discipline. It's about genuinely wanting to do it. There is not fairytale ending when you reach a goal. The only thing you're after is a feeling and that is accomplished through the way you live your life.
Put on your PJS.
Make yourself some tea or hot cocoa.
Grab your journal and pen.
Take some deep breaths to relax.
And press play.
Links I Mention in the Show
Join the Strong with Estelle Membership
How to Make Exercise a Habit (Ep. 4)
How to Start New Habits that Actually Stick
Perfect Supplements (Collagen, Gelatin, Beef Liver, Acerola, and MORE...use code "estelle" for 10%)
Get the Mindset & Lifestyle Intensive
Connect with Me on Instagram
--- Support this podcast: https://anchor.fm/estelle-olson/support
Keto is slowly becoming a thing of the past - THANK GOODNESS! But for many it's still going strong and isn't fully understood how damaging it can be to the body. In this episode I chat with my friend, Annika Duden, a nutritionist who focuses on helping women understand physiology, tune in with their femininity, and improve their fertility (the ultimate sign of health for a cycling female). Years ago she practiced and preached the Ketogenic diet only to deal with years of severe health effects following. This interview is all about her experience with Keto, why it is so detrimental, and guidance to begin a healthier way of eating.
Here's what we cover in the episode:
- How "bio-individual" does nutrition really need to be?
- Is Keto actually good for weight loss, inflammation, and insulin-resistance?
- Why are carbs and sugar SO important?
- Not all fat is equal
- What mindset blocks may someone experience as they begin a more balanced way of eating and what can they do to begin overcoming that?
Links Mentioned in the Show
Get 40% off your first Thrive Market Grocery Box
Join the Strong with Estelle Membership
Save 10% on Perfect Supplements (use code: estelle)
Join Annika and Laura's Membership: Wild and Well-Fed
Get Annika's Cookbooks! (I have all of them and they're incredible!)
Connect with Annika on Instagram
Connect with Me on Instagram
⭐️ Leave a review on the podcast and you'll be entered to win a FREE CALL with me next month! Winner is announced Jan 1 on Instagram!
--- Support this podcast: https://anchor.fm/estelle-olson/support
The holiday season can be a source of stress and/or joy. Stress over family dynamics. Joy about seeing friends and family. Stress about money. Joy to give to others. Stress over gaining weight. Joy from sharing delicious food with drinks with family and friends. You determine what this time will be life for yourself with your mindset and actions.
In this episode I talk about:
- Why you might be gaining weight
- Shifting your mindset around weight gain
- Focusing on health over weight
- Practical ways to be more intentional with food choices and eating during the holiday season
- How to use this time of year to get stronger
- How to reduce the amount of weight you might gain during the holidays
- How to be more active via exercise or increasing "movement"
Links from the Show
Tips for Building a Better Body Image
Ideas to Stay Active in Winter
Mindful Eating 101
The Strong with Estelle Membership
Perfect Supplements (use code "estelle")
Connect with me on Instagram
--- Support this podcast: https://anchor.fm/estelle-olson/support
BMI was NOT created to be an individual health marker. In fact, it wasn't even called BMI until 1972. So why it is focused on so heavily today? What was its intended use? How did it get to be used as it is today? Does your weight range matter? Is it an accurate health marker?
In this episode I dive into:
- the history of BMI
- what its intended use was
- why it's not applicable for us today
- why it's dangerous
- real and better markers for health
- how to shift your focus away from numbers
- how to win a free call with me
Links Mentioned in the Show
History of BMI
Who was Lambert Adolfe Jacques Quetelet?
Was Ancel Keys paid off?
Why BMI is wrong
General Strength Benchmarkers
Perfect Supplements (use code "estelle")
The Strong with Estelle Membership
Apply to Work 1:1 Together
Connect with me on Instagram
WIN A FREE 30-MIN COACHING SESSION with me by simply leaving a review!
The winner will be announced on Dec. 1.
Support this podcast: https://anchor.fm/estelle-olson/support
It's common knowledge now that weightlifting doesn't make you bulky (thank goodness), but why is it that someone might start to look bulky when they start weightlifting? 🧐 I break it all down in this episode! I also dive into what "bulky" and "toning" really is and help you figure out whether you should build muscle or lose fat first if fat loss is a goal of yours.
Links I Mention in the Show
Episode 25: Why Shouldn't You Try to Burn Fat and Build Muscle at the Same Time?
Perfect Supplements (I use their collagen, gelatin, and beef liver daily!)
The Fit Foundations (hop on my email list and save $70!)
Connect with Me on Instagram
Support this podcast: https://anchor.fm/estelle-olson/support
You'll have to press "play" to find out the answer to that one! I connected with Laura 5 years ago (possibly more) and she totally changed the way I see food and nourishment for the better. It can be hard to read through the smoke and mirrors within the nutrition space: keto, vegan, low-carb, carnivore, fasting, green smoothies, a gallon of water... Where does it end?
Laura is a no-nonsense nutritionist who wants to revive your zest for life, educate you on how your body works so you can see through all those smoke and mirrors, and make educated decisions on how to take care of your body.
Press play for an episode that will change the way you see food.
Links Mentioned in the Episode
Ways to Work with Laura (Membership, Courses, Etc.)
Connect with Laura on IG
Join My Membership
Connect with Me on IG
Support this podcast: https://anchor.fm/estelle-olson/support
Just because something is trendy and everyone is doing it, doesn't mean that you should. In this episode I go over nine things I see trending within workouts right now, why I'm not a fan of them, and what you should be doing instead. I also share some things I've added to my health routine and are making all the difference in the world!
Links I Mention in the Show
Acupressure Mat
Masterclass with Megan & Workbook available for $37
Join the Strong with Estelle Membership!
Apply for Personal Training HERE
Let's Connect on the Gram!
Wanna win a FREE coachign call with me?
Leave a review
DM me on IG or email (estellecfitness@gmail.com) me a screen shot of it.
And the winner will be announced the 1st of the following month!
Do you ever feel like you can't calm down? Maybe you find a moment to sit in "peace," but you still feel anxious, worried, your breath is short and you can't get out of your head? If so, you're not alone. I deal with it too. 🙋♀️ This is a fight or flight state (aka your sympathetic nervous system). It is very much needed, but nowadays we are coming to be in a CHRONIC fight or flight state. This leads to health issues, a disconnect with our body, and feeling unfulfilled.
In this episode I chat it Cassandra Muscara, CEO or CMWellness. She has a vision of a future where people are free from burnout and have all the "tools" so to speak in their toolbox to help them remain calm and make embodied decisions even in the midst of chaos. Whether you're a mom, teacher, work at home, student, whatever - the way you respond to challenges and live your life is affecting the future. This is episode is a must listen for everyone.
Links I Mention in the Show
The Strong with Estelle Membership
Connect with Cass on Instagram
Check out Cass's Website
This episode is not about a day at the spa, bubble baths, lighting a candle, doing breathwork, or meditation. Yes, those things can bring temporary peace, but I'm more interested in helping you welcome lasting peace every day. In this episode I share NINE ways anyone can welcome peace into their week.
Links I Mention in the Show
Join My Membership
Get Annika's Cookbooks
Have Flowers Delivered
Send Me a DM on IG (Say, "HI!" 💁♀️)
This is a new kind of episode. If you tuned into episode 27, you know that Fitness Beyond Aesthetics is expanding to not bring you only topics around FITNESS, but to bring you knowledge about LIFE as well.
This episode is a 2 part episode.
Part 1: The Link Between Self-Worth and Resentment
Part 2: Limiting Life Stressors to Improve Exercise Recovery
Self Worth and Resentment (1:05)
Most people spend the majority of their lives living for others, searching for their love, acceptance, and to be told that they are worthy. Why? Because they don't believe it themselves. The reason you may be holding a grudge or harboring resentment is because in some way, shape, or form, you were told that you were not worthy. You began to search for confirmation in other people that YOU ARE. The problem with this is that even though each human is worthy of love, care, and respect, no one can make us believe it except ourselves. Putting this responsibility on other people sets us up for hurt and resentment. In this episode I share simple yet effective ways you can start teaching yourself that you are worthy.
Limiting Stressors for Recovery (16:24)
Your life is full of stressors: unclean water, poor sleep, lack of sleep, exposure to EMFs and blue light, lack of unfiltered sun exposure, lack of groundedness, financial worries, toxic people, etc. All forms of stress put the body in a "fight or flight" state (aka using the SNS
Links I Mention in the Show
- Pubmed study on the physical effects of anger
- Book a coffee chat and let’s chat self-worth
- Purchase the masterclass replay + workbook
- Berkey water filter
- Clearly Filtered Water Filter
- Amazon stuff (blue light blockers and magnesium)
- Apply for Personal Training
- Follow me on Instagram + Send me a DM to connect!
Leave a review for Fitness Beyond Aesthetics, screen shot it, and send it to me in a DM and I'll send you a coffee - ON ME! 💜 ☕️
Grab a 🖊 pen and 📔 paper because you’re gunna need it for this episode.
RAW and UNEDITED (you may hear my husband making coffee in the background. 🤣)
I mentioned several episodes back that I’m going through a shift (actually went through it a while ago, but it’s finally coming outwards now). This episode is not like what I have typically shared in previous episodes. It is not fitness-first. HOWEVER, how you do one thing is how you do all things and is a major reason why I refuse to address fitness in isolation. I need to look at you and your life as a whole.
In this episode I talk all about letting go so that you can BECOME.
Recently I have let go of something in my life that is allowing me to become and I share a heart-wrenching story of my own (how I lost my home 🏠 and never returned) and how this experience allowed me to become who I am now.
When we can identify things in your life that aren’t serving you, things that you need to let go of in your life, the things robbing you of something you need, THEN you can take action to let go, receive, and become. Without this, you stay stuck, unfulfilled, and feeling “off.”
The journal exercise I take you through helps you to identify things in your life that are serving you, aren’t serving you, what they’re robbing you of, and what you can hope to receive if you let them go.
⚡️ I’d love to know who you are and get to know YOU (my listeners)! Send me a DM on Instagram and tell me what episode you loved, why you tune in, if you have a dog too, what their name is, ANYTHING! I just wanna get to know you and connect with you.
☕️ If you want to support me and show your appreciation, leave a review!
If you do, I’ll send you a coffee as a token of my appreciation. 💜☕️
Links I Mention in the Show
Book a Coffee Chat with Me
Connect with Me on Instagram
I recorded this episode because my heart goes out to all of you who pour SO much time and energy into your workouts and you’re simply not seeing the results you want, you don’t have the energy to keep it up, or you’re simply wondering, “Is this right for me?”
In this episode I make it super clear which exercises are worth your time and which exercises are worth less of it.This will make it obvious which exercises you need to prioritize and which ones you can worry about later.
Leave me a review and I’ll send you a free coffee!
All you have to do is take screen shot, send me a pic of it on Instagram, and I’ll personally send you a coffee. xoxo ☕️
Links I mention in the show:
Download my FREE Workout Program Builder
DM me "Custom Program" on IG to have me create a custom program for you
Just about every girl I know wants to "tone up." If this is you, you might imagine working out and eating less or counting calories. However, this might not be supporting your goals.
In this episode I talk about:
- What actually is "toning up"
- the processes of building muscle and burning fat
- how to know if you should build muscle or lose fat first
- how to know when you shouldn't be in a calorie deficit
And I also share details of Megan's and my collaborate taking place on Instagram Sept 12-14!
Links I mention in the show
- Podcast Episode: What Actually Gives You That "Toned" Look?
- Download my Workout Program Builder
- DM me on IG for Custom Programming
- Personal Training and Nutrition Coaching Details
- Follow Me on Instagram
Spread the love my leaving me a review! xoxo
There is so much to love about the concept of cycle syncing, but there is one area where it went incredibly wrong. Typical cycle syncing recommendations recommend only lifting 2 weeks out of 4. This is not even enough to maintain current muscle mass.
Muscle is massively under-appreciated as the highly metabolic organ that it is and weightlifting is an activity that everyone should be participating in at least on a weekly basis.
Tune into this episode to hear about:
- What is cycle syncing?
- Where did it go right?
- Where did it go wrong?
- How can approach cycle syncing with a view towards gaining muscle?
- Is weightlifting stressful?
Everyone who leaves a review in the month of August will be entered into a raffle to win my home workout program, Fit at Home. Leave a review, screen shot it, and send it to me in an email (estellecfitness@gmail.com) or on Instagram (@estellecfitness), and you'll be entered in!
Links I mention in the episode:
- Instagram post about muscle-centric cycle syncing
- Episode about progressive overload
- Join my Membership
- Apply to work with me 1:1
Body image is not what you look like. Body image is your thoughts and feelings about your perception of what you look like.
In this episode, Megan and I talk about our personal evolution within the health and fitness space and how we came to be the coaches we are today. Megan shares her struggles with negative body image, disordered eating, mental health, and why she ditched body building culture.
If you struggle to appreciate your body and feel comfortable and confident in your skin, this episode is a must-listen for you. Megan gives 5-star advice on what appreciating your body looks like and shares insight on where you need to start if you want to start healing your relationship with your body and honor it for all that it does for you.
Disclaimer: This show mentions body image, disordered eating, and suicide. Please speak with a doctor or mental health professional if you need help.
Links mentioned in the show:
Megan's Instagram - Send her a DM!
Megan's Blog
Megan's Website
My Membership - Strong with Estelle
My Instagram
estellecfitness.com
It used to be that women were afraid of being bulky, now they're afraid that weightlifting will wreck their hormones or that it is bad for healing their metabolism. This is an outright lie.
In this episode I talk about:
- where this idea came from
- the reasoning behind it
- why it's wrong
- why weightlifting is NECESSARY for optimal metabolic function
- how obsessively cycle syncing is making women feel broken and small
- how you can start lifting in a hormone-friendly and metabolically-friendly way
Links I mention in the episode:
My Membership
Personal Training with Me
Send me DM to Instagram to inquire about Custom Programming
Laura's Website (the FNTP I worked with when I started healing)
Leave me a review in the month of August and you'll be entered to win a free copy of my workout program, Fit at Home!
Following a workout program is makes everything simple, clear, and saves you SO much time and mental headache in the gym or at home (wherever you're working out), yet SO many people still aren't using one! Why is this?
In this episode I share my personal experience not following a program, what things I tried instead, and what held me back from following one. I talk about 2/3 VERY important reasons you should start using one today and 3 ways you can get started.
P.S. Everyone who leaves me a review in the month of August will be entered to win my home workout program, Fit at Home. 😎
Links mentioned in the show:
Download my Workout Program Builder for FREE
Join the Strong with Estelle Membership HERE
Use code SWE10 to save $10/month.
Use code SWE100 to save $100/annually.
Send me a DM on Instagram for more details on Custom Workout Programming!
Go to estellecfitness.com
Send Estelle an email at estellecfitness@gmail.com
Don't forget to hit SUBSCRIBE! xoxo
If the following sounds like you, I created this episode for you:
- perfectionist
- all or nothing mentality
- waiting of the perfect time
- fear of failure or obsession with success
- wait til Monday to start over
- always "falling off track"
In this episode I talk about how this mindset and accompanying actions are holding you back from success and enjoying the process.
I also share a few tips on how to overcome this and start shifting your mindset.
If you're interested in this mindset/life coaching with me, fill out this form HERE.
I will get back to you to set up a phone call so we can dig deeper.
In this episode I talk about:
- What happens psychologically when you start recovering from the belief your worth + acceptability depends on how you look
- If you should care about what you eat
- If you should exercise and if so, does it matter what form you do?
- Why we can’t just “listen to our body” all of a sudden
- Why lifting might feel unnatural
- Why lifting is the most natural form of exercise
- How lifting can save you from pain and injury
Membership Details + Enrollment
Work with Me 1:1
Connect with Me on Instagram
This has been on my heart lately: negative body image and low self-worth. I see low self-worth seeping out of everyone. And so often, it's the very reason so many women start to exercise and diet. From the time they were small it exercise, diet, and size became psychologically intertwined with their own perception of their worth and acceptability in this world.
But when exercise is approached for this reason, out of fear and guilt, it actually makes it harder to do. No one wants to do something out of obligation and fear. Humans want to do things from a pure desire and excitement.
So how can you shift this?
In this episode I talk about:
-
where this may have started for you
-
how I remember it starting for me
-
becoming aware of triggers
-
how to start doing things out of excitement & desire
-
earning the ability to listen to one's body
Connect with me on Instagram
Get my Emails
Join my Membership
What comes to your mind when you think of muscles? You probably think of gyms, body builders, Olympic lifters, weight loss. Or MAYBE you think of injury prevention, or the prevention of things like Alzheimer's and Type 2 Diabetes. And if you think these things, you're not wrong. But building muscle is SO much more than just this. Issues like obesity, CVD, Alzheimer's, and Type 2 Diabetes are a disease of skeletal muscle first. Muscle is a metabolic organ. It is part of your endocrine system! It's in the literature, but very few people are talking about it. What I get into in this episode barely scratches the surface, but it's a good start.
Tune in to hear about:
- Why you need more muscle
- What glutamine is
- Symptoms of low glutamine
- Risk factors of low glutamine
- Glutamine function
- The skeletal muscle - glutamine connection
- How to increase glutamine production
Links I mention in the show:
Website of Dr. Gabrielle Lyon
Join My Membership
Stalk Me on Instagram
The gym can be a scary place when you're new! ...machines you have no idea how to use, heavy weights you can't lift, movements you've never seen... BUT...in this episode I share with you 7 tips to help you find your place in the gym confidently and with peace and ease.
Strong with Estelle Membership
DIY Workout Programs
Get Estelle's Emails
Connect with Estelle on Instagram
It's true that free weights allow for a more natural movement. You are in complete control of the weight. But sometimes this is not always the best thing for you depending on your level, goal, and what movement you are performing. Machines DO have a PRACTICAL place within a functional workout program and routine. Tune in to this episode to find out what those circumstances are.
Strong with Estelle Membership
Get Estelle's E-Mails
Connect with Estelle on Instagram
Wanna work with Estelle? Check out her services here.
Weightlifting has long been thought of as a form of exercise that makes you tight and stiff and is HORRIBLE for mobility. Flexibility and weightlifting are not often associated. But what if I told you it's actually the BEST thing you could do for your mobility and flexibility? And that it's all about HOW you do it? I explain it all in this episode.
FREE Daily Mobility Routine
Strong with Estelle Membership
Get Estelle's E-Mails
Connect with Estelle on Instagram
Regardless of your goal, if it is anything related to health, sleep quality + quantity should be your first priority. In this episode, I talk about why sleep is so important as well as several different practical things you can start/stop/swap in your life to improve your sleep quality, wake up with more energy, recovery better and faster, and get stronger with ease.
UVEX Blue Light Blockers on Amazon
Strong with Estelle Membership
Get Estelle's E-Mails
Connect with Estelle on Instagram
The key to doing something consistently is not willpower, it's habits. All habits work exactly the same way and follow the same process. When you understand this process, you can make changes with ease. In this episode I talk about the habit cycle, how it works, and how you can apply it to your exercise routine.
The Health Foundations Workbook
Habit Transformation Program
Strong with Estelle Membership
Get Estelle's E-Mails
Connect with Estelle on Instagram
Just because someone looks fit, creates a workout program, and sells it, doesn't mean they are qualified or that they have created an effective workout program. In this episode I go over SIX things to look for when selecting a workout program for yourself and the why behind it. Your time and energy is valuable and you don't need to be taken advantage of by the fitness industry.
Download The Health Foundations Toolbox (Workout Builder Inside)
Strong with Estelle Membership
Personal Training Details
Get Estelle's E-Mails
Connect with Estelle on Instagram
What gives someone that toned look? Is it light weights + high reps? Is it tons of cardio? Is it genetics? Is it a certain diet? Believe it or not, it's actually super simple and I'm gunna break it all down for you in this episode.
Strong with Estelle Membership
Connect with Estelle on Instagram
Get Estelle's Emails
Estelle's Website
You're not the only one who feels like dumbbells are for beginners and barbells are for more advanced lifters. I used to think that too, but....I was wrong. Dumbbells are not necessarily easier and barbells are not necessarily harder. In this episode I talk about 6 different areas (range of motion, strength + mass, aesthetics, function + performance, correcting imbalances, and upper body + lower body) of fitness and the role that dumbbells AND barbells play in them.
Strong with Estelle Membership
Connect with Estelle on Instagram
Get Estelle's E-Mails
In this episode, I'll tell you about 5 things I wish I knew when I started lifting and the reasoning behind them.
1: There isn't just one right form.
2: Working out every day is not better.
3: Train hard. Recover harder.
4: You need bio-available protein.
5: No calorie deficits while gaining strength.
Join Strong with Estelle HERE
Connect with Estelle on Instagram
Get Estelle's E-Mails
In this episode I talk about how often you should be moving and working out. Whether you want to get stronger or just be active, this episode will tell you what you need to know. A great compliment to this episode is episode 4 - How to Make Exercise a Habit.
Check out the Strong with Estelle Membership.
Get Estelle's e-mails.
Connect with Estelle on Instagram.
In this episode, Estelle talks about how to get stronger (aka apply progressive overload.) If you've been stuck at the same weight and/or reps for a while, this episode will do the trick!
Check out Estelle's services.
Get Estelle's emails.
Connect with Estelle on Instagram.
In this episode, Estelle explains the difference between a workout and a workout program, the pros and cons of each, and which one would be most suitable for you.
Estelle will be opening up enrollment for her membership later this week. Be sure to get on the waitlist if you want (or think you may want) in!
Hop on the Strong with Estelle Waitlist.
Connect with Estelle on Instagram.
Check out Estelle's services.
Get Estelle's emails.
In this episode, Estelle shares what she has seen her clients commonly struggle with when it comes to making exercise a habit and how to overcome those barriers. These barriers include things like a perceived lack of time, priorities, environment, support, trying to do it on your own, all or nothing mindset, and too high of expectations.
Check out Estelle's program, Habit Transformation.
Hop on Estelle's email list.
Check out Estelle's services HERE.
Connect with Estelle on Instagram.
In this episode, Estelle explains what a functional movement pattern is, examples of each of them, how they are showing up in your every day life, and why your workouts need to include all of them.
Get on the Strong with Estelle Waitlist HERE!
Download The Health Foundations Workbook (Build Your Own Workout!)
Check out Estelle's services HERE.
Get Estelle's emails.
Connect with Estelle on Instagram.
In this episode Estelle give practical tips on how to start resistance training either at home, with group classes, at the gym, and/or with a personal trainer. She shares the pros and cons of each avenue and leaves it up to you so that you can get started or branch out in a way that feels good for you.
Check out Estelle's services HERE.
Hop on Estelle's email list.
Connect with Estelle on Instagram.
In this episode you will get to know Certified Personal Trainer + Life Coach, Estelle Galyean. She tells you little bit about her past, how she went from awkward to leader within the fitness world, and what you can expect from Fitness Beyond Aesthetics in the future.
Hop on Estelle's email list.
Check out Estelle's services.
Connect with Estelle on Instagram.