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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🛍️ PROMOS - shop, save and support!

• Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLA

• My favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)

• Save 40% on the most luxurious bedding and comfy clothes! ***Use code ELLA**** to save @ CozyEarth.com

• I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED!

>>> 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:

• @onairwithella IG
• www.onairella.com Web

A bite-sized boost to your day!

How to work with your brain to get unstuck. You're not lazy, you just need a little better understanding of how your brain works and how to work with its "safety team." Your inner critic is trying to protect you, but we can move through that toward what we want and shut self-sabotage DOWN!

🎧 GET THE FULL EPISODE: 312: The Science Behind Getting Unstuck

🌟 Guest: @brittfrank

📝 Show notes: www.onairella.com/post/312-get-unstuck

🔔 SUBSCRIBE in this app to get full-length, weekly episodes!

🎧 Related episodes:

▶️ 307: Have the Confidence to Take Action

▶️ 208: Conquering Overwhelm

--------------------------------------

🛍️ PROMOS - shop, save and support!

• Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLA

• My favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)

• Save 40% on the most luxurious bedding and comfy clothes! ***Use code ELLA**** to save @ CozyEarth.com

• I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED!

>>> See all of my discounts and brands that I love right here!

------------------------------------

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:

• @onairwithella IG
• www.onairella.com Web
• LinkedIn
• YouTube
• Private Facebook Group

Strategies for enjoying alcohol - if you so choose - without compromising wellness goals! Registered Dietician Megan Hansen is sharing specific food and drinking tips to reduce the bloat and drag after a night that may include a cocktail or two.

This is a BONUS clip from a previous show! >>

📝 SHOW NOTES: www.onairella.com/mindful-drinking-tips

🌟 Guest: @megan.the.dietitian

🔔 SUBSCRIBE/FOLLOW in this app to get new, full-length episodes every week!

--------------------------------------

🛍️ PROMOS - shop, save and support!

• Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLA

• My favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)

• Save 40% on the most luxurious bedding and comfy clothes! ***Use code ELLA**** to save @ CozyEarth.com

• I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED!

>>> See all of my discounts and brands that I love right here!

------------------------------------

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:

• @onairwithella IG
• www.onairella.com Web
• LinkedIn
• YouTube
• Private Facebook Group
• Ella's Amazon Shop

☎️ Leave a voice message: +1 (202) 681-0388

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