14-Day Menopause Symptom-Relief Program
15 Episodes
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
Shoulder, back & hip pain
Loss of muscle mass
Frailty and fractures
Bone health
Sleep issues
The right kind of movement rehydrates tissues, reduces strain, and restores ease in every motion - allowing you to move with strength and confidence through every stage of life.
Join Sahra, along with Gail and Shannon 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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Shoulder, Posture & Spine with Sahra Esmonde-White
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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35:18Episode 4Inflammation 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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Hip Strength in Length with Sahra Esmonde-White
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... -
TUESDAY | 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... -
23:16Episode 8Season 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... -
Joint Stiffness Relief & Strength with Sahra Esmonde-White
Episode 9
Instructor: Sahra Esmonde-White
Level: All Levels
Pace: Medium
Components: AS 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... -
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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Hip & Knee Strengthening with Miranda Esmonde-White
Episode 12
Instructor: Miranda Esmonde-White
Level: Intermediate
Pace: Medium
Components: Standing and Barre
Objectives: Connective Tissue, Flexibility, Stretching, Toning, Strengthening
Focus: Ankles, Back, Spine, Calves, Achilles, Feet, Hamstrings, Hips, Knees, Legs, Psoas, Quads, Lower BodyJoin Miranda...
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Ease Stiffness & Restore Mobility with Sahra Esmonde-White
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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33:45Episode 14Full 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...
