These two classic weights are going head-to-head to talk about how dumbbells and kettlebells yield different benefits, what exercises they work best with and how to integrate them into your training.

03:19 dumbbell pros: super accessible, push/pull movements are the name of the game
04:18 popular exercises for dumbells and how to challenge yourself with the equipment
06:08 dumbbells are made for everyone
07:43 how kettlebells are different: design and movement

Related episodes:
Resistance bands: the silent heroes of home gyms
How to Build Sustainable Strength Gains
Eccentric training for strength
Fav gym machines

Weekly update
01:03 Blanche's update
03:58 Esther's update

07:31 How to know if you're ready to plan your own training program
08:40 "A training program is intentional in nature. So you're not just working out."
What are the different training cycles?
09:12 Macro cycle focus: an overview of 6-12 months). Will help align fitness goals and workouts to fit that longer, more sustainable timeframe.
09:53 Meso cycle focus: mini months or training blocks of 4-6 weeks (think pregnancy and each trimester)
11:15 Micro cycle focus: a week-by-week change in training
13:00 As we look at the different training seasons, we break down different focuses and types of training such as strength, endurance, mobility, muscle gain/connection, speed and efficiency to find what fits for us and make sure every movement counts.
14:30 In any program it will usually take at least 3 months to see specific results
20:21 Common splits to help narrow down the focus on those micro cycles. Keep in mind to cover the basic movement patterns: squat, hinge, push, pull, carry
24:44 Questions to ask yourself or include in a training log for your week-to-week training
25:56 Repping the reps: 3-5 reps are designed for strength- or skill-focused rep scheme, 8-12 reps are designed for building muscle mass, 12-20 reps are designed for endurance
28:00 Focusing on RPE and RIR: how to do it and why it helps train body awareness
30:48 Make your season more holistic with a main focus but not solely with a singular exercise.

Related Episodes:
How to Build Sustainable Strength Gains
Workout 101: How to build a workout
Formula for progress

What a fun 2 years it's been! After a needed summer break, Blanche and Esther are back with season 2, a rebrand and a renewed focus for the podcast and the goals we have to serve you even more. This episode is all about catching up, getting to know us a bit more and breaking in a new season of life and the podcast itself. Glad to have you here!
 
2:00 Blanche and Esther remember and recap from where we started to where we are now
12:00 The transition from doing all the things to doing things well
14:11 We are holding the tension and holding the space to serve the postpartum mom in front of us
15:10 Giving you the listener the tools to feel empowered in your process is the goal
16:55 Key principle #1 to remember when listening to our podcast: Load vs. Capacity
18:15 Principle #2 It all connects
18:52 Principles# 3 When to listen to your body and when not to listen to your body
22:01 Principle #4 Minimum effective dose
24:15 Principle #5 Having grace when you've budded but are not yet a flower
28:00 What areas am I allowing myself to grow in and what areas am I allowing myself to bloom?

Related episodes:
Episode 62: Work(out) smarter not harder
Episdoe 50: Taking the distractions out of listening to your body
Episode 49: How to "listen to your body"
Episode 40: Minimize the dose, maximize the results
Episode 38: Nix the "All or Nothing"
Episode 1: Nice to meet you