Welcome back to the Shift with Elena Agar Podcast! In today's episode, we have a truly enlightening conversation with Esther, a seasoned expert in health and fitness with over two decades of experience. Join us as Esther delves into the essentials of managing energy intake, the crucial roles of protein and fiber, and the healthy balance between whole foods and convenient supplements. She shares her insights on gradual habit incorporation, body positivity, and the real risks associated with obesity.

We also explore the significance of foundational habits for optimal exercise performance, the role of online communities in fostering healthy lifestyles, and the imperative of mindset work for sustainable change. Esther's holistic approach extends beyond just physical health, addressing the deeper psychological elements that underpin lasting fitness transformations.

Elena and Esther's engaging discussion promises to inspire and equip you with practical tips to integrate health and fitness into your busy life seamlessly. Stay tuned for advice on harnessing social media for support, the reality of small daily movements, and the pivotal question of why personal health goals matter. Whether you're just starting your fitness journey or looking to deepen your understanding, this episode is packed with valuable insights you won't want to miss.

Time stamps:
00:00 Transition from exercise science to behavior change.

06:09 Choosing movement over convenience is integral for health.

09:40 Prioritize fiber for a nutritious whole foods diet.

11:37 Promoting body acceptance while striving for health.

15:03 Food marketing profits from health trends, trade-offs.

17:31 Protein powder and bars add convenient nutrition.

23:18 Personal trainers bring science and encouragement.

25:24 Online communities can normalize healthy lifestyle changes.

28:53 Choose solutions instead of excuses for improvement.

31:40 Adapt workout to parenting, it's possible.

36:12 Accept imperfection, move on, no big deal.

38:49 Focus on "Why do I want to do this?"

Connect with Esther on LinkedIn: https://www.linkedin.com/in/estheravant/
Website: https://estheravant.com/

Follow Elena:
LinkedIn: https://www.linkedin.com/in/elenaagaragimova/
Instagram: https://www.instagram.com/elenaagaragimova/

Listen on:
Apple: https://podcasts.apple.com/us/podcast/shift-with-elena-agar/id1530850914
Spotify: https://open.spotify.com/show/5UKh6dWcuQwJlmAOqD8wij

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Support this podcast: https://podcasters.spotify.com/pod/show/elenaagar/support