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:

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

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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)⁠⁠⁠

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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)⁠⁠

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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

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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:

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

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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)⁠⁠

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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

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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:

Workout Programs

Join the Strong with Estelle Membership

STRONG 1.0

Weightlifting Masterclass for Beginners (only $29!)

Free Resources

The STRONG Mini-Bootcamp

5 Steps to Consistency with Exercise

Estelle's Blog

Social Links

Instagram

TikTok

Website

Affiliate Links

Perfect Supplements (code estelle for 10% off)

Toe Spacers (code estelle for 10% off)

Purity Coffee (code estelle10 for 10% off)

BUY ESTELLE A COFFEE