What if supplements aren’t the answer we think they are?

In this episode of the Untitled Coaching Podcast, we dive into one of the most common questions we hear as coaches: what supplements should I be taking? And if we’re being honest, most of us probably don’t need to take any at all. But since supplements are a hot topic—and many of us still take them—we explore which ones are actually useful, which ones are overhyped, and how to approach them with intention.

We start with creatine, a well-researched compound with proven benefits for both performance and cognitive health. It’s safe, simple, and has surprisingly strong evidence supporting its use—especially for memory and brain function. From there, we move into BCAAs and why most of us probably don’t need them if we’re getting enough protein. There are scenarios where they make sense, like training fasted or falling short on protein, but otherwise, they may just be expensive flavored water—and sometimes even a hidden sugar bomb.

Then we get real about pre-workouts. We share personal experiences, break down the science, and take a hard stance: most of us do not need pre-workout. The risks—caffeine overload, disrupted sleep, elevated stress hormones, and long-term cardiovascular strain—just aren’t worth the fleeting buzz. Instead of chasing energy through a scoop, we challenge ourselves to address the root causes of fatigue with better recovery, sleep, and training decisions.

This episode is all about zooming out, evaluating the why behind our supplement choices, and remembering that no powder replaces good habits. Supplements aren’t shortcuts—they’re just that: supplements.

We are diving into the real struggles of being a parent, balancing work, family responsibilities, and the desire to take care of yourself through fitness. Join Justin and Alicia as they share personal stories, practical advice, and role-play conversations about overcoming the guilt of taking time for yourself. If you’ve ever felt like you’re stealing time away from your family to workout or you just can’t seem to find the energy for self-care, this podcast is for you. We’ll explore how prioritizing fitness doesn’t just benefit you, but it makes you a better parent and partner in the long run. Let’s talk about how you can take care of yourself so that you can take care of everyone else without the guilt.

In Motion is Lotion, we dive deep into the science of injury prevention and recovery, guiding you through the essential steps to keep your body in top condition. Join Alicia, a nurse practitioner and coach, as we explore how understanding anatomy, proper warm-ups, and smart recovery techniques can keep you moving safely and effectively. From simple stretches to managing soreness and avoiding injury, this podcast empowers you with the knowledge to prevent setbacks and enhance your training. Whether you're a seasoned athlete or just starting out, we offer tips, practical advice, and personal stories to help you move smarter and stay injury-free.

Today we explore how setbacks, whether physical or mental, can become powerful catalysts for growth. Join us as we discuss the mindset needed to push through challenges, embrace the power of breathing, and stay calm under pressure—lessons learned both in the gym and in life. From mastering CrossFit to navigating everyday struggles, we share strategies to harness your limitations and use them as stepping stones to greater achievements. Tune in for inspiring stories, practical tips, and insights that will help you approach your fitness and life goals with a stronger, more resilient mindset.

This episode brings you behind-the-scenes insights into the journey of building a fitness business and creating lasting change in people's lives.

From Robert's career shift from engineering to fitness to the impactful philosophy at Three Q Fitness, we explore how passion, consistency, and intentionality in both fitness and life can lead to profound results.

Whether you're a coach, athlete, or someone looking to improve your health, this podcast is for anyone dedicated to making a lasting impact on their body, mind, and spirit. Tune in for motivating stories, expert coaching advice, and real talk on overcoming challenges in the pursuit of better health.

Have you ever wondered what it takes to turn coaching into a full-time career? Or how to balance technical fitness knowledge with the ability to connect with your clients on a personal level? Join us as we dive into the world of coaching, gym ownership, and building meaningful relationships with clients. In each episode, we explore the journey of coaches and gym owners who have navigated the challenges of turning their passion into a career. From mastering the technical aspects to creating a thriving gym culture, this podcast offers valuable insights, real-world experiences, and practical tips to help you grow both personally and professionally in the fitness industry. Whether you’re a seasoned coach or just starting out, this podcast will inspire and guide you on your journey to success.

Is getting kids to be active harder than ever? With screens, school, and busy schedules, many parents struggle to encourage movement beyond organized sports. In this conversation, Justin Estes and Nick Barry break down the state of youth fitness, common barriers to keeping kids active, and practical ways parents can model healthy habits. From simple daily movement to shifting how we talk about exercise, they share tips on making fitness a lifelong part of a child’s routine—without pressure or burnout. Whether you're a coach, a parent, or just passionate about youth health, this episode is packed with insight!

Let’s talk results. If you want to make progress—whether it’s in the gym, at work, or just life in general—you’ve got to track it. Today, I’m sharing my journey with tracking and why it’s the single best way to see results. Whether it’s logging workouts, keeping tabs on nutrition, or even journaling your stress levels, having objective data changes the game.

I dive into everything from my college football days (and epic attempts to hide from strength coaches) to the burpee penalties that taught me to log my workouts. I also talk about how tracking protein alone helped me drop 90 pounds when I hit rock bottom at 23. The lesson? You can’t improve what you don’t measure. Whether you want to get stronger, leaner, or just feel better, the key is knowing where you’re starting.

So grab a notebook, open an app, or start a journal—let’s take inventory and make some moves.

Hey, it’s Justin Estes, and welcome to what we’re calling—at least for now—the Untitled Coaching Podcast. This episode is all about setting the stage for what’s to come. I share the "why" behind this podcast: to educate, empower, and bring value to our community inside and outside of 3Q Fitness. We’ll cover topics like mindset, fitness, nutrition, and everything that helps us become better versions of ourselves—both as clients and as coaches.

I also dive into a powerful thought: What if you gave yourself the same grace, patience, and understanding you give others? Are the things you say to yourself even true? Or are you holding yourself back with a victim mentality? Tune in as I explore these ideas and set the tone for future episodes, where we’ll go deep on mindset, systems, goal-setting, and why 3Q Fitness isn’t just a gym—it’s a coaching program.

Let’s get started!

In this episode, I tackle one of the biggest reasons you’re not seeing success—your habits outside the gym. Ever feel like you’re putting in the work but not getting the results you want? We break it down with two fictional gym-goers, Jeremy and Topanga, to show how little things—like sleep quality, screen time, and what you do after you leave the gym—stack up to make or break your progress.

From doom-scrolling before bed to skipping home-cooked meals because you’re “too tired,” we look at the sneaky ways your habits might be holding you back. I challenge you to focus on just one game-changing habit: sleep. Trust me—turn off the electronics, embrace a little discomfort, and watch how quickly your energy, results, and mindset improve.

Stop self-sabotaging and start investing in you. Check your habits, bro.