Feel Strong Fitness Episode 206: Big Rocks: Esther Avant on Keeping It Simple in a Complicated Fitness World
Aug 15, 2025
Esther Avant, a personal trainer, sports nutritionist, and bestselling author, emphasizes the importance of simplicity in fitness. She argues that fundamental habits like eating protein, exercising regularly, and getting enough sleep are more effective than trendy hacks. Esther introduces 'compassionate ownership' in coaching, stressing the need for empathy and understanding in client relationships. They discuss the balance of self-care for mothers and the damaging obsession with perfection in fitness, promoting consistency as the key to success.
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Episode notes
Fundamentals Beat Shiny Trends
- Esther Avant argues that the fundamentals outperform shiny trends in fitness.
- Focus on protein, strength, steps, sleep, and hydration before experimental hacks.
The 85% Rule For Results
- Justin and Esther note that basics cover ~85% of results for most people.
- The remaining 10–15% can be experimental tweaks after the big rocks are in place.
Start With 'Big Rocks' First
- Put the "big rocks" in your routine first before small optimizations.
- Then add pebbles and sand only if you want to chase extra gains.
