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)

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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

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Perfect Supplements (use code "estelle" for 10% off)

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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.

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

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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

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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

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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:

Links Mentioned in the Show

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⭐️ 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:

Links from the Show

Tips for Building a Better Body Image

Ideas to Stay Active in Winter

Mindful Eating 101

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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:

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

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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?

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