Fitness Beyond Aesthetics

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 Instagram 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 Instagram TikTok Website

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 Instagram TikTok Website

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 Instagram 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 Instagram 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.

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 Instagram TikTok Work with Estelle All Services Apply for 1:1 Training Join the Strong with Estelle Membership

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 Instagram 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!

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 Instagram 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 Instagram TikTok

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

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!

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!

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 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.

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.

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 Instagram Business: The New ECFitness Website Join the Waitlist for Habit Transformation Leave a review on Fitness Beyond Aesthetics and you'll be entered to win a free coaching call with Estelle the following month!

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

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)

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

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!

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

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.

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

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

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 ).  When you learn to limit these stressors and techniques to bring the body back in to "rest and digest" (aka the PNS ), then your body can focus on recovery.  Everything in life is either calming or stressful to some degree.  There is no middle ground.  A healthy nervous system can oscillate.  The problem is that with SO many stressors, people are becoming in a chronic sympathetic state.  This episode includes practical lifestyle factors you can adjust to allow your body to drop out of that state more frequently. 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.