3 Ways to Assess Your Leg Strength
The Betty Rocker Show
Join me today to check out 3 leg strength assessment tests! These fun tests call on the strength of our legs and posterior chain, plus our balance, flexibility and explosive power. Since we as women carry over half of our skeletal muscle in our lower body, keeping our muscle tissue and bones strong as we age helps us maintain our balance and functional movement over time. These tests are a great tool to help you check in to see where you’re at and if anything needs a little more attention. We're covering…. ⭐️ Taking care of little you and future you ⭐️ The sit to stand/sit to rise...
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5 Ways to Test Your Grip Strength (and why it matters to your health)
The Betty Rocker Show
Whether you're opening a jar or lifting your dumbbells, your grip strength is integral to your ability to do just about everything with your hands. Weakened grip strength is linked to risks for things like falls, fractures, prolonged recovery from illness, cognitive decline and more. Today I'm giving you 5 ways you can test your grip strength so you have a good benchmark of where you're at, and you can use that as motivation to stay strong! Watch the video of this episode to see demonstrations for grip strength tests: We're covering…. ⭐️ What grip strength signifies for your overall...
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EMDR Therapy and Mental Health Support with Susie Morgan, LMFT, BCETS
The Betty Rocker Show
EMDR stands for "Eye Movement Desensitization and Reprocessing." It is an extensively researched, effective psychotherapy method that helps people recover from trauma and PTSD symptoms, and directly treats the way memory is stored in the brain. It is shown to be a helpful treatment for disorders such as anxiety, depression, OCD, chronic pain, addictions, and other distressing life experiences. Join me in learning more about EMDR and the wide range of people who can benefit from it with the founder of the Precision EMDR Academy Susie Morgan, LMFT, BCETS (who I worked with personally) to learn...
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PERI + POST Menopause Testing and Treatment Options with Dr. Jill Carnahan
The Betty Rocker Show
Looking for relief from symptoms in perimenopause or postmenopause? I sat down with Dr. Jill Carnahan (who is my functional medicine doctor), and talked to her about the specific tests and treatment options she uses for women in the different menopause stages. We also share resources for online support with hormone balancing (in the US, the UK and AUS - see links below for CAN). The more we know, the better we can advocate for ourselves, find the support we need, and navigate our changing bodies. We're covering…. ⭐️ Why HRT is still seen as potentially problematic ⭐️ The phases...
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Top Nutrition Strategies for Perimenopause and Postmenopause
The Betty Rocker Show
Join me to learn about the best foods to eat in the menopause years (both perimenopause and postmenopause) so you can support your body from the inside out while your hormones are changing. These strategies will help you hold onto your valuable muscle tissue for better mobility, agility and strength over time. Plus, they’ll help you support a healthy gut and digestive system to ensure you’re absorbing key nutrients, vitamins and minerals - and maintaining an optimal environment for hormone processing. Shownotes page (leave a comment, read the transcript, get more resources): Today I'm...
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The Best Perimenopause Training Tweaks for a Strong, Sculpted Body
The Betty Rocker Show
Training in perimenopause requires a few simple tweaks to drive great results in our body, and prevent weight gain. As hormone levels change, our body responds differently to the exercise we do which means we sometimes don't see the results we expect even when we put in a big effort. So today I'm sharing the best types of exercise and the best workout schedules that drive great results in perimenopause, so you can lose extra pounds, have better energy, and set yourself up in a strong, sculpted and capable body! Get the transcript and more notes on the episode here: Today I’m discussing…....
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My Shocking Accident and How My Healthy Habits Saved Me
The Betty Rocker Show
On my cross country trip coming home for Christmas I had a shocking fall that dislocated my elbow. I was lucky enough to have the strength to get up, drive myself to a hospital and recover well over the following weeks. Falls can be dangerous at any age, and you never know when you're going to need to draw on your reserves. It's always a good time to be getting strong, and staying that way. I'm sharing my story today, with inspiration for you to keep making deposits in your own "health savings account!" This episode transcript, links and more: In this episode…. ⭐️ How my accident...
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You're the Main Character in 2025!
The Betty Rocker Show
You are the MAIN CHARACTER of the story that is unfolding in 2025! You've got 12 chapters to write in 12 months. So let's outline the first quarter of our main character's health and fitness plans together today so we can jumpstart your success this year! Grab the free worksheet so you can follow along: In this episode…. ⭐️ How chapters help us break our goals into manageable, and attainable action items ⭐️ Defining how we want our heroine to feel as she boldly steps into a new year ⭐️ Outlining our fitness plan ⭐️ Choosing 1-2 healthy eating goals ⭐️ How the habits we...
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How much exercise is too much?
The Betty Rocker Show
I know you've probably heard me say that over training can really undermine your results. But what does "over training" actually mean for you? Is it okay to combine other exercises with the program you're currently doing? And what about running or pickleball or swimming or other recreational activities you enjoy on top of your regularly scheduled workouts? How much exercise is too much, and how do you find the sweet spot? Listen to today's conversation for some great insights and answers! In this episode, I’m exploring…. ⭐️ Two essential questions to answer before working out ⭐️...
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Protein for Women: Part 2 Plus, How to Use Aminos, BCAA's, Collagen and Creatine
The Betty Rocker Show
When it comes to supplements, there are so many out there. But how do you know what you need, and what the difference is between protein powder and say, a BCAA? And do we all need to be taking collagen? Plus there's a lot of buzz about creatine for women right now...is it merited? We're diving into all of this in more in the second installment of my protein for women series. In this episode, I’m exploring…. ⭐️ Recap of the essential aminos, and why we need them ⭐️ The difference between protein powder and free-form amino acid supplements ⭐️ How amino acids impact our cognitive...
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In perimenopause, the 5-10 year period before our cycle stops entirely (menopause) it might feel like all the things that used to work for you don't work anymore, and your body just isn't responding like it used to. As our estrogen and progesterone levels begin to get off balance and decline, it has a big impact on our recovery, our body temperature, sleep, body fat, muscle and so much more. Today I'm exploring the strategies you can use to mitigate some of these symptoms, build more strength and lose body fat, support a healthy gut microbiome and so much more!
In this episode I'm exploring...
⭐️ What happens to our hormones in perimenopause
⭐️ Exploring hormone balancing strategies like supplements and creams
⭐️ The impact of the stress response, and why it hits us harder in perimenopause
⭐️ The interplay between insulin and estrogen, and why sugar has a bigger impact than ever
⭐️ The importance of supporting a healthy gut microbiome and the estrobolome
⭐️ The most important things to include in your diet in perimenopause
⭐️ Specific workout adjustments to make in perimenopauseLinks to follow up from this episode:
- Get on the list to be the first to know when PeriMenoFit is released!
- 6 Adaptogens that support hormone balance
- The Body Fuel System meal plan
- My Dinner Plan eating system
- Full Body Collagen (and all Betty Rocker supplements)
- Betty Rocker Training Programs (90 Day Challenge, Home Workout Domination 1 and 2, Lioness)
- Free Foundations of Functional Fitness Workshop
- Rock Your Life home workout studio and women's fitness program for women in their cycling years, in perimenopause and post-menopause
- Women's Health articles