Menopause Symptom-Relief
15 Seasons
14-DAY MENOPAUSE SYMPTOM-RELIEF PROGRAM
Have you noticed new aches, stiffness, or restless nights during the onset of perimenopause and menopause? You’re not alone. A recent study showed that over 70% of women experience what are now called the musculoskeletal symptoms of menopause.
Menopause isn’t just a hormonal shift—it’s a full-body transition that affects muscles, joints, and connective tissue. As estrogen declines, tissues lose hydration, leading to stiffness, inflammation, and reduced range of motion. Without movement, these effects compound, making it harder to stay active and pain-free.
Essentrics can help:
Ease joint stiffness
Relieve shoulder, back & hip pain
Build muscle mass
Reduce the risk of frailty and fractures
Support bone health
lmprove sleep quality
Join Sahra and the Essentrics TV team for our 14-day Menopause Symptom-Relief Program, a guided journey designed to support your body through this transition.
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01:43Episode 1Introduction : Menopause Program
Episode 1
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25:07Episode 2Shoulders, Posture & Spine
Episode 2
Instructor: Sahra Esmonde-White
Level: All Levels
Pace: Slow-Medium
Components: All Standing
Objectives: Range of Motion, Pain Relief. Mobility, Posture
Focus: Shoulders, Back, Spine, Legs, CoreThis rebalancing and preventative routine will strengthen, stretch and release tension in the spi...
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33:34Episode 3Core Stability with Amanda Cyr
Episode 3
Instructor: Amanda Cyr
Level: Intermediate
Pace: Medium
Components: Standing and Floor
Objectives: Cardio, Energy Boost, Toning, Strengthening
Focus: Legs, Quads, Thighs, Waist, Lower BodyOur core is involved in almost every exercise that we do! We use our abs to help stabilize & support the s...
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TUESDAY | Inflammation Relief with Gail Garceau
Episode 4
Instructor: Gail Garceau
Level: All Levels
Pace: Medium
Components: Standing | FloorThis workout uses flowing and rhythmic Essentrics movement to release tension and calm your nervous system – leaving you feeling lighter and more balanced.
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24:40Episode 5Hip Strength in Length
Episode 5
Instructor: Sahra Esmonde-White
Level: All Levels
Pace: Medium
Components: Standing | Floor
Objectives: Strength, Stretching, Mobility
Focus: Legs, Core, Back, Knees, IT Band, QuadsPrevent and relieve hip pain and stiffness as you build full body strength in a way that’s gentle on your joints...
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23:53Episode 6Bone Strength | Season 1 Ep. 07
Episode 6
Instructor: Gail Garceau
Level: Intermediate
Pace: Medium
Components: Standing & BarreObjectives: Connective Tissue, Energy Boost, Posture, Rebalancing, Toning, Strengthening
Focus: Full Body, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Hamstrings, Hips, Legs, Ribs, Shoulders, Thi... -
Hips & Glutes Lower Body Strengthening with Ellyn Ochs
Episode 7
Instructor: Ellyn Ochs
Level: Advanced
Pace: Medium - Fast
Components: Standing, Barre & FloorObjectives: Balance, Cardio, Energy Boost, Rebalancing, Toning, Strengthening
Focus: Lower Body, Abs, Arms, Back, Spine, Butt, Glutes, Core, Groin, Hamstrings, Hips, Legs, Psoas, Quads, Ribs, Shoulders... -
SUNDAY | Season 10 Ep.30: Stress Release
Episode 8
Filmed at Silver Sands Jamaica
Instructor: Miranda Esmonde-White
Level: Beginner
Pace: Slow
Components: All Standing
Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain relief, Restore, Healing, Relaxation, Stress relief
Focus: Back, Spine, Pectorals, Chest, Ri... -
23:53Episode 9Joint Stiffness Relief & Strength
Episode 9
Instructor: Sahra Esmonde-White
Level: All Levels
Pace: Medium
Components: All Standing
Objectives: Strength, Posture, Range of Motion, Mobility, Energy Boost
Focus: Full BodyDynamically stretch and strengthen to erase stiffness or pain felt in your joints. Hydrate your tissues and bring back...
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25:01Episode 10Season 13 Ep.10: Hip Strengthening
Episode 10
Instructor: Miranda Esmonde-White
Level: Beginner, Intermediate
Pace: Slow, Medium
Components: All Standing
Objectives: Connective Tissue, Flexibility, Stretching, Toning, Strengthening
Focus: Ankles, Back, Spine, Glutes, Butt, Core, Feet, Hamstrings, Hips, Knees, Legs, Psoas, Quads, Ribs, To... -
FRIDAY | Core Strength & Ankle Mobility with Shannon Foley
Episode 11
Instructor: Shannon Foley
Level: Intermediate
Pace: Medium
Components: Standing | Barre | FloorAn intermediate workout that will strengthen your posture and core muscles, increase your feet and ankle mobility and hydrate your fascia – leaving you feeling resilient during hormonal fluctuations. ...
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15:00Episode 12Express Neck Release with Amanda Cyr
Episode 12
Instructor: Amanda Cyr
Level: Beginner
Pace: Slow
Components: Standing, Seated and Barre
Objectives: Pain Relief, Restore, Healing
Focus: Upper Body, Shoulder, Neck, Back -
24:15Episode 13FRIDAY | Ease Stiffness & Restore Mobility
Episode 13
Instructor: Sahra Esmonde-White
Level: All Levels
Pace: Slow-Medium
Components: All Standing
Objectives: Mobility, Range of Motion, Rebalancing, Energy Boost
Focus: Core, Legs, Calfs, Shoulders, Back, QuadsA range of motion workout designed to ease stiffness in your joints and rehydrate your ...
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MONDAY | Full Body Workout with Jenny Bertrand
Episode 14
Instructor: Jenny Bertrand
Level: Beginner, Intermediate
Pace: Slow, Medium
Components: All Standing
Objectives: Balance, Mobility, Range of Motion, Stress Relief
Focus: Full Body, ankles, Arms, Back, Spine, Calves, Achilles, Shins, Core, Hamstrings, Hips, Shoulders, Waist
Filmed at: Round Hil... -
30:17Episode 15Joint Pain Relief with Gail Garceau
Episode 15
Instructor: Gail Garceau
Level: Beginner
Pace: Slow
Components: Standing and Barre
Objectives: Flexibility, Stretching, Mobility, Range of Motion, Pain Relief, Stress Relief, Relaxation, Improve Posture
Focus: Back, Calves, Achilles, Groin, Hamstrings, Hips, IT Band, Knees, Legs, Pectorals, Chest...
