S6|E05 Combination movements aren’t more efficient - do this instead

Getting enough protein in a day can be a challenge for a lot of people, especially if you're busy! The good news is that it doesn't have to be. All you need a little bit of a mindset shift and a few tips I share in this episode! Before you know getting enough protein in your diet is going to be a breeze! LINKS FROM THE SHOW Norcal Organics (Whey) Equip Protein (Beef Protein Isolate): “estelle” for 15% off Perfect Supplements (Collagen & Gelatin): “estelle” for 10% off Reel with Protein Sources List PDCAAS (Protein Digestibility Corrected Amino Acid Score) WORK WITH ESTELLE ⁠The Beginner’s Guide to Weightlifting and the Gym Free Mini-Course⁠ ⁠🎉 Strong with Estelle Membership: Anniversary Sale Next Month!⁠ ⁠Custom Programming⁠ CONTACT ESTELLE ⁠Instagram⁠ ⁠Tiktok⁠ ⁠Website

If you've been working out regularly but seeing little-no strength gains, you need to make sure you're doing the eight things I mention in this episode. Strength doesn't just happen from lifting weights; there's a little more to it. LINKS FROM THE SHOW PDCAAS (Protein Digestibility Corrected Amino Acid Score Progressive Overload Episode AFFILIATE LINKS Perfect Supplements (use code "estelle" for 10% off) Equip Protein Powders (use code “estelle” for 15% off) WORK WITH ESTELLE The Beginner’s Guide to Weightlifting and the Gym Free Mini-Course 🎉 Strong with Estelle Membership: Anniversary Sale Next Month! Custom Programming CONTACT ESTELLE Instagram Tiktok Website

In this episode my friend (and coach) Carly Audia and I have a conversation about: how to fall in love with your fitness journey no matter where you're at reconnecting with your intuition via movement how to find what you love doing (for exericse) a reasonable time frame to experience progress and how to troubleshoot when you're not seeing progress LINKS FROM THE SHOW Contact Carly AFFILIATE LINKS Perfect Supplements (use code "estelle" for 10% off) Equip Protein Powders (use code “estelle” for 15% off) WORK WITH ESTELLE The Beginner’s Guide to Weightlifting and the Gym Free Mini-Course 🎉 Strong with Estelle Membership: Anniversary Sale Next Month! Custom Programming CONTACT ESTELLE Instagram Tiktok Website

In this episode I'm busting 3 common myths about weightlifting: 1. Weightlifting without perfect form is dangerous. 2. Weightlifting will make you bulky. 3. Muscle can turn into fat. Have you ever heard one of these, let alone believed it and let it dictate what you chose to do for exercise? Knowledge is power and after this episode you will be able to make a more accurately informed decision. AFFILIATE LINKS Perfect Supplements (use code "estelle" for 10% off) Equip Protein Powders (use code “estelle” for 15% off) WORK WITH ESTELLE The Beginner’s Guide to Weightlifting and the Gym Free Mini-Course 🎉 Strong with Estelle Membership: Anniversary Sale Next Month! Custom Programming CONTACT ESTELLE Instagram Tiktok Website

If you're starting out on a fitness journey (or maybe a little ways in but still intimidated by the gym) this episode can be very eye-opening and may be just the push you need to get in to the gym! It might also open your eyes to when it may be appropriate to invest your time and energy into making your home workout space top-notch. Everything in fitness is circumstantial and this episode helps you figure out what your best move is right now. AFFILIATES Equip Protein Powders (use code “estelle” for 15% off) WORK WITH ESTELLE The Beginner’s Guide to Weightlifting and the Gym Free Mini-Course Strong with Estelle Membership CONTACT ESTELLE Instagram Tiktok Website

Ready to find out one of my top pet peeves? This episode not only tells you WHAT I don’t love (that is super prevalent in a lot of workouts), but why I don’t love it, why it’s leading to discouragement, burnout, and what you can do instead!  After listening you will know how to up level any workout you come across on Pinterest, and LOTS of them on Instagram too. LINKS FROM THE SHOW Check out my blog: travel and fitness content Equip Protein Powders (use code “estelle” for 15% off) WORK WITH ESTELLE The Beginner’s Guide to Weightlifting and the Gym Free Mini-Course Strong with Estelle Membership Custom Programming CONTACT ESTELLE Instagram Tiktok Website

It's no secret that STRONG 1.0 is starting soon, in fact, in just one week from airing!! I'm so excited to be brining you this live hybrid program back your way - truly the dream for anyone who struggles to be consistent with exercise but is also mesmerized by lifting weights and wants to get started at home. In this episode I break down the 4 pillars of STRONG 1.0: workouts, coaching, community, and education and why it is the ideal place for beginners. We kick things off April 1st and would love to have you inside. LINKS FROM THE SHOW Join STRONG 1.0 Perfect Supplements: Use code "estelle" for 10% off CONTACT ESTELLE Instagram Tiktok Website

In this episode we build on the topic of home workout equipment and if dumbbells and bands are really enough. It's a common starting point to buy a couple dumbbells and some resistance bands and get started at home, but is that the best option? Tune in and you'll find out if this is the best move for you! Spoiler Alert: IT DEPENDS! 🤣 LINKS FROM THE SHOW Join the At-Home Beginner Lifting Program: STRONG 1.0 Dumbbells vs. Barbells Episode Perfect Supplements: Use code "estelle" for 10% off CONTACT ESTELLE Instagram Tiktok Website

How your home workout space is set up plays a huge role in you not only enjoying your workouts but also whether you choose to do them or not. Many people will look over the things I share in this episode because they seem too small, but actually it is usually the accumulation of very small barriers that make what feels like an insurmountable wall and holds you back from exercising consistently. In this episode I cover seven things to take into consideration when setting up your home workout space. Maybe you can't do them all or maybe you can't do them to their full capacity, but ask yourself "What CAN I do?" The only way you're going to make progress is if you look at what is possible and go from there. Clarity comes from action. LINKS FROM THE SHOW Join the At-Home Beginner Lifting Program: STRONG 1.0 Perfect Supplements: Use code "estelle" for 10% off CONTACT ESTELLE Instagram Tiktok Website

In this episode, I guide you through the essentials of setting up a practical and efficient home gym. Whether you’re a beginner or looking to enhance your current setup, this covers the key pieces of equipment you need to build strength, increase functionality, and maximize your workout space. [00:03:15] - Starting with the Basics The foundational trio: squat rack, barbell, and weight plates. Discussion on the significance of these items for strength training. [00:08:00] - Dumbbells: The Versatile Must-Have Exploring the role of dumbbells in a wide range of workouts. Adjustable vs. fixed-weight dumbbells and the space-saving benefits of adjustables. Addressing minor drawbacks of adjustable dumbbells and how to overcome them. [00:13:45] - Resistance Bands and Anchor Points The necessity of resistance bands in a home gym setup. Suggestions for different types and strengths of bands. Tips on setting up a reliable anchor point for safe overhead pulling exercises. [00:18:30] - The Multipurpose Bench The utility of having a bench for exercises like hip thrusts and incline chest presses. Alternative options if a dedicated bench isn’t available. [00:22:10] - Adding Rings and TRX to the Mix How to incorporate gymnastic rings and TRX systems for functional training. The benefits these tools bring to bodyweight exercises. [00:26:40] - Kettlebells: Worth the Investment? The case for and against kettlebells in a home gym. Addressing the cost and learning curve associated with kettlebells. Recommendations for an adjustable kettlebell from a trusted brand. [00:31:25] - Introducing the Strong 1.0 Program A sneak peek into the Strong 1.0 program tailored for home gym users. How the program can complement your new equipment setup. [00:35:50] - Share Your Thoughts Invitation for listeners to provide feedback on their home gym setups and experiences with the recommended equipment. WORKOUT EQUIPMENT Estelle's Amazon Storefront - Workout Equipment PRX Performance - foldable squat racks PROGRAMS At-Home Beginner Lifting Program: STRONG 1.0 CONTACT ESTELLE Instagram Tiktok Website