Dr. Stephanie Estima
speaker
178 appearances
1 recordings
1 series
first heard Mar 2025
last heard Mar 2025
Dr. Stephanie Estima’s voice in public audio — every appearance, attributed to the second.
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Like a squat is sort of like the big equalizer in the gym because no one can do it well. I remember when I was in private practice, I would have people squat. I was like, just show me a bodyweight squat.
and most people would stop at about 90 degrees no one would be able to do the ass to the grass squats which is uh really a hallmark if you look at toddlers uh these are basically giving us a master class in biomechanics right they can just get all the way down they can observe the worm or whatever they're looking at on the ground they just hang out in that ass to the grass full squat for as long as they want their arches are not collapsing in they don't have to unnecessarily turn the feet out
In order to get down there, they could just like stay down there and hang out there. They don't have the butt wink sign, all this kind of stuff. And so we, as we sit through kindergarten and computer work and, you know, you go through high school and college and all the things, we sit a lot, right? So that lengthening, let's say, of the glutes happens.
We don't have in our everyday life opportunities where we have that deep ankle flexion. And so we lose that. So when we go to the gym now, because we've been cardio bunnies for 20 years, because that was in vogue in 1980s, 1990s, whatever. And now we're supposed to be muscle mommies. We've lost that.
And you can add on like cushy shoes with the high, with the elevated heel, shortening the Achilles tendon, which attaches to the calcaneus and the gastroc. So now you have this sort of, you're always in this like slightly elevated position. You don't have that dorsiflexion anymore in the ankle. It's gone. It's been gone for years. So I don't care about heavy. I just care about good technique.
Okay. Yeah, so kind of back to your original, like how heavy should we be lifting? We should be lifting heavy such that the velocity is slowing down towards the last couple of reps. Your RPE is like eight, nine or 10. It feels much heavier. You're starting to see your form break down as you were saying. So you're starting to see like the knee caving in a little bit or-
you're getting stuck or full range of motion is no longer available to you. And if you're someone who's dealing with an arthritide, we are trying to also just preserve the range of motion of the joint. We don't actually care how heavy it is. And even if you don't have an arthritide, I don't have an arthritide. I don't care how heavy my weight is.
I just care that I'm working the muscle to muscle failure.
Even autoimmune, autoimmunity too.
Yeah, I can't tell you how many women with Hashimoto's and this maybe this is like the personality of a person with Hashimoto's like she also is a very much an achiever, accolade oriented kind of person doesn't know her own physical boundaries because she's sort of ignored them, but she'll go to the gym and she'll work out at like a 10 out of 10 intensity and then be bedridden for like a week and a half.
because she's completely overwhelmed her immune system, which is already compromised, right? And RA and PA, these are like, you can sort of make the argument that these are also autoimmune conditions as well. They are. Oh, yeah. These are autoimmune conditions.
So your immune system is already compromised and you need your immune system in order to heal from that hormetic stress, like from the stress of working out, right? So I would also say if you're a woman dealing with any type of autoimmune, like lupus or like whatever it is,
go in and say okay whatever I think is intense I'm going to go in and do 50 of that because the recovery as you very well know is going to be treacherous it's going to be long and drawn out yes um it's going to be very painful and so we do have to we do have to unfortunately for our autoimmune uh Warriors you do have to recognize the finite limitations of your matter
Because even the same individual, even the same individual is going to be different week to week to week, depending on the stressors that you have and the demands in your life. I love that you said that. Yeah. So wise.
Yeah, like anyone can overdo like, you know, squats and deadlifts. If you're going to get sore, it's because you're like anyone can overdo like a train. Anyone can give you 10 sets of squats and lunges and deadlifts. So you can't work out like anyone can do that.
I think it takes someone a little bit more experienced, maybe a bit more refined and some self-restrained to be able to coach you through a lighter workout so that you actually feel good at the end of the work. I like to feel good. I don't like to feel like I've completely trashed my body. to work at. I like to feel like, yeah, I feel really good. I have more energy now. I feel strong.
I feel proud of myself. Like those are some of the qualifiers that I like to sort of, you know, look at. And the other thing I'll say is, and I was talking about, I'm coaching, I'm doing sort of studies now where I'm in the process of writing my next book and I'm running women through
these programs, one of the things I was saying the other night to them was, I want you to look at weight training as like a love letter to your body. You said something before and I was like, oh, so good. You said, I used to work out to really look good in a bikini. And I think we all really got into fitness for some vain reason, and that's all fine.
But I also think that as you continue on your weightlifting journey, that it will, it's certainly, yeah, I still want to look good. Like I'm not, that doesn't go away, but I lift now as a celebration in terms of what I've been able to achieve over the many years that I've been lifting. And it's a love letter to my body.
And I've had a couple of people comment on, sometimes I'll put like my workouts on my Instagram or whatever to share with people. And I've had people comment, like the way that you lift is very different than what I typically see. So often when we look online, Men and women, it's like all black. Not that there's anything wrong with heavy metal music, but it's all heavy metal.
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