Untitled Coaching Podcast

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.

Welcome to the Untitled Coaching Podcast! Yep, you read that right. No title—yet. But here’s what we do have: a place to educate, inspire, and dive deep into all things fitness, mindset, and personal growth. I’m Justin Estes, owner of 3Q Fitness out in Garland, Texas, and I’m here to bring you valuable insights to improve not just your time in the gym, but your entire life.

In this first episode, I lay out the why behind this podcast—how it evolved from Facebook Lives and newsletters into this space where we can connect on a deeper level. You’ll hear about my passion for coaching, my family legacy in education, and why creating a coaching culture (not just a gym) matters so much to me.

Here’s your big takeaway: what would happen if we spoke to ourselves with the same grace and patience we show others?

We explore the destructive patterns of self-criticism, limiting beliefs, and the victim mentality—an acquired thought process that convinces us we’re stuck. I challenge you to ask yourself: “Is that true?” when you catch those negative thoughts. What if half the lies we tell ourselves could simply be dismissed?

Coming up in future episodes:

• Mindset strategies to break free from negative thinking
• Why we prioritize assessments and goal check-ins at 3Q Fitness
• An inside look at coaching, systems, and how we help our community thrive

If you’re ready to challenge your thinking and take actionable steps toward personal growth, stick with us. This is just the beginning.

Let’s get after it, friends!