400: Wake Up Your Glutes! + How to Align Your Workout with Your Cycle - Dr. Stephanie Estima

Women's Wellness ON AIR WITH ELLA

Ella Lucas-Averett

Education, Health & Fitness, Fitness, Self-improvement, Alternative Health

5 • 699 Ratings

🗓️ 16 January 2025

⏱️ 42 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

No more "pancake butt!" Dr. Stephanie Estima is telling us how to activate our glutes, build a stronger body, and how to time our workouts with our hormonal cycles to get the best results. Welcome to SEASON 10!!

TIMESTAMPS:

[00:00 - 02:56] Announcements!! 🚨 May 9th Event - JOIN THE WAITLIST 🚨

[02:57] Episode start

[00:05:27] Female biomechanics and strength

[00:08:05] Squatting differences between genders

[00:15:42] Importance of hip hinge movement

[00:20:16] Glute activation techniques for desk workers

[00:22:44] Exercise "snacks" and benefits of mini-workouts

[00:26:24] Timing workouts with menstrual cycles

[00:29:43] Injury prevention during menstrual cycle

[00:30:25] Muscle failure in strength training

[00:39:11] Intuitive exercising and fitness

🌟 Guest: @dr.stephanie.estima

📝 Show notes: www.onairella.com/post/400-wake-up-glutes

🎧 Related episodes:

▶️ 391: "Fitness After 40"

▶️ 298: "7 Functional Movements to Maintain Power"

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🛍️ DISCOUNTS & PROMOS - shop, save and support!

Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLA
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>>> See all of my discounts and brands that I love right here!

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On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place.

Connect with Ella:

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Transcript

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0:00.0	Well, well, well, if it isn't the 400th episode of On Air with Ella, the 10 year anniversary of On Air with
0:08.1	Ella, and the official kickoff to season 10. Okay, insert a pause here. Hey, thank you for being a part of
0:16.0	this. Thank you for making it possible for me to do what I do. And if you want to celebrate with me,
0:20.6	and I hope you do,
0:21.6	will you open your feed? Make sure you're following. Make sure you're subscribed. Pick your most
0:27.1	recent favorite show and click on share episode and send it to someone you care about.
0:33.8	2025 is all about growth and I want to keep spreading the word and I want to be able to do this
0:40.3	show and do events and do more coaching and training for you. And that's all I want to do. So help spread
0:46.9	the word and let's make it happen in 2025. I'm so excited. Thank you for being here.
0:52.9	I have an announcement. Not only am I excited about the start
0:56.1	of season 10, but I'm excited to share with you an event coming up in May of 2025. Now, this one-day
1:04.6	women's event is going to be absolutely amazing. I am co-hosting it with a creative partner of
1:10.1	mine. I cannot wait for you to meet her.
1:11.8	I want you to come. I really, really want you to come. Registration will open by the end of the month.
1:17.7	Details, agendas, et cetera, costs, everything you need to know will be shared by the end of the
1:23.2	month. But for now, will you please join the mailing list so that you get this update? I will link it right
1:28.4	here in the app you're listening in in the show notes. I will also link it in the blog post for this
1:32.8	episode. Join the wait list so that I know you want the details and you will be the first to know.
1:39.2	Let me tell you just a little tiny bit about it really quickly before we jump into this incredible
1:42.9	episode with Dr.
1:44.3	Stephanie. This is not just like a networking event. It's not just a hang out with Ella event,
1:49.8	even though we will. This is an environment where women come together to learn from each other,
	...

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