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"

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

🛍️ 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
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• Private Facebook Group
• Ella's Amazon Shop

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

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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
• Ella's Amazon Shop

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

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

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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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We're continuing our powerful journey of self-awareness and intentional living, as Ella and Becky Vollmer discuss the importance of pausing to assess our lives and make conscious choices.

Many of us operate on autopilot, often neglecting our own needs and desires while prioritizing others. Becky shares her personal transformation, and practical strategies for identifying values and priorities, encouraging us to ask ourselves critical questions about what is truly working in our lives.

🌟 Guest: @youarenotstuck

📝 Show notes: www.onairella.com/post/397-power-pause

🎧 Related episodes:

▶️ 389: "Are You Being the Person You Want to Be?"

▶️ 393: "3 Way to Generate Motivation"

🛍️ Sponsored by: CozyEarth.com - use code 'ELLA' for 40% off

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

🛍️ 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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Enjoy a bite-sized boost to your day!

How much exercise do I need to make a difference? The answer might surprise you.

🎧 GET THE FULL EPISODE in APPLE or Spotify or Any App

🌟 Guest: Tillie Harris

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

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

🛍️ 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 

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

Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?

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We want to change our habits, we often know what to do... why can't we do it? How can we really enact the changes we want for ourselves? DBT might be the way. 

Maddy Ellberger shares how Dialectical Behavior Therapy (DBT) works to help us break unhealthy cycles and create the life - and the habits - we want. 

From over-drinking/ spending/ eating/ working to anxiety to caring for ourselves... we talk about DBT tools that can be applied to ANY lifestyle change we want to make.

SHOW NOTES: www.onairella.com/post/395-behavior-change {REPLAY}

Timestamps

[00:01:09] What is DBT? 

[00:04:01] The key tenets of Dialectical Behavior Therapy (DBT)

[00:09:02] What is the function of the behavior?

[00:12:28] How to ride out the storm of anxiety

[00:14:47] Improving our distress tolerance

[00:17:37] Managing anxiety through DBT

[00:20:48] Ella’s current challenge: consuming instead of creating

[00:24:29] Creating an action and accountability plan

[00:28:23] Avoidance behavior and its function

[00:31:47] Creating an environment for success

[00:34:11] The tool of “coping ahead”

[00:37:10] Dialectical thinking and our desire for validation

🛍️ 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 

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

Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?

Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

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A bite-sized boost to your day!

Why Body Mass Index (BMI) is a terrible a metric for health.

***FYI: MINI-SODES ARE CLIPS FROM LONGER EPISODES

🎧 Get the FULL episode 230

📝 Get the show notes

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

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

🛍️ 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 

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

Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?

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This is Part II: How to generate your own momentum.

• Get Part I: Are You Being the Person You Want to Be?

Intrinsic motivation is crucial for long-lasting change because it is self-sustaining. Ella shares 3 practical strategies to help you cultivate motivation and align your actions with your desired identity.

📝 Show notes: www.onairella.com/post/393-intrinsic-motivation

⬇️ Download the handout

Want more?

🎧 Part One: "Are You Being the Person You Want to Be?"

🎧 Related episode: "The Myth of Motivation"

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

🛍️ 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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⚡️ BITE-SIZED BOOST⚡️How do we remove emotional triggers and retrain the brain? We can heal the subconscious for true, lasting change. Understand the connection between the erotic mind and your emotional needs.

Plus...percussive suggestion technique (PSTEC) - a highly specialized form of self-hypnosis designed to get to the root of any emotional issue and uproot the negative emotional charge attached to it.

🎧 GET THE FULL EPISODE: https://bit.ly/4gtSyrK

📝 Show notes: www.onairella.com/238-healing-emotional-triggers

🌟 Guest: April Adams

🔔 SUBSCRIBE / FOLLOW in this app to get 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 

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

Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?

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Hailey helps women 35+ get in the best shape of their lives. We're talking:

• Overcoming gym intimidation - how to start a workout when you don't know what you're doing
• The final word on Zone 2 exercise for women
• Slow and sustainable weight loss for women
• Why consistency is more important than New Year's resolutions
• Grab Hailey's free 12-week "learn to lift" course

This episode is brought to you by Cozy Earth - code ELLA saves you 40%!

🌟 Guest: @HaileyHappensFitness

📝 Show notes: www.onairella.com/post/sustainable-weight-loss

🎧 Related episode:

▶️ 310: Stacy Sims on Nutrition & Exercise in Perimenopause

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

🛍️ 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 

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

Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?

Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review."

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