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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Protein for Women: Part 1 Plus Tips for Using and Choosing Protein Powders
The Betty Rocker Show
Why is protein so important for us as women? The reasons go well beyond our body composition goals. Today I’m talking all things protein, including why we need it, how much we need, and how those needs change over time. Plus, I’m covering protein powder and some different ways you can use it - from timing around your workouts to cooking with it. And I'm sharing my best tips for choosing a quality product that covers all your bases - from my experience as a consumer and women’s fitness coach, and from my experience creating my own product line. And, coming up in our next episode I'll go...
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Why "healthy eating" can look so many different ways
The Betty Rocker Show
Is there a "perfect diet?" I don't think so. One of the challenges many of us face on our health journey is wading through the conflicting and confusing messages about "eating healthy." It's hard to navigate and it's hard to know if what you're doing is supporting your goals or hindering them. I think different things work for different people at different times, and learning some basics about the nutrients and how our bodies work is a great place to start, so we can better understand why certain things work better for us than others. In this episode, I’m exploring…. ⭐️ Why your...
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5 Essential Recovery Tips if You Get Sick or Injured
The Betty Rocker Show
If you've ever gotten injured or been recovering from an illness wondering when you could start training again, today's conversation is for you! After recently getting COVID and suffering a lengthy recovery period, I had time to ponder - and put into practice - the very advice I so often give. Not only will you learn how to get better more quickly, you'll also get my best tips for preserving muscle and avoiding weight gain while you're taking some time off from your training. In this episode, I’m exploring…. ⭐️ How an illness can disrupt multiple body systems, from our immune system to...
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5 things I'm doing at 47
The Betty Rocker Show
No matter what your current age or stage of life, I'm sure you'd like the actions you're taking to be impactful - both for your current state of health, but also for setting yourself up down the road. Because we want to be able to look back in 10 years and thank the person we are today for setting us up so well with a strong body, healthy joints, good habits and great energy. We want to be able to enjoy life to the fullest in a strong, fit body we love - and what we do right now is setting us up for that future. In this episode, I’m exploring…. ⭐️ How our actions set us up for our...
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How walking supports your muscle and long-term fat loss
The Betty Rocker Show
How does walking support your fat loss goals, support muscle and bone density and give you so many other health benefits at the same time? And where does that fit in with our cardio, cortisol levels and changing hormones when we get into our 40's and beyond? Today I'm taking a deeper dive into how our resting metabolic rate is influenced by our body composition, how we burn energy and lose body fat, the strategies around muscle preservation, and why this all matters as we age. In this episode I'm exploring... ⭐️ How your body composition impacts your resting metabolic rate ⭐️ How our...
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Gut Health and Estrogen Balance
The Betty Rocker Show
A healthy and diverse gut microbiome helps support the balance of our hormones, a robust immune system and impacts how efficiently we absorb the nutrients in the food we eat. Tune in today for a tour on the ecosystem that makes up your digestive system, how you support better estrogen balance, get better results from your training and be a good steward to this diverse inner landscape that impacts us on so many levels. In this episode I'm exploring... ⭐️ How our digestive system works ⭐️ How the gut microbiome impacts our hormone balance ⭐️ How our gut is connected to our immune...
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8 Walking Benefits to Get You Moving
The Betty Rocker Show
I made walking more a huge priority over the past couple of years and it's helped me in so many ways! I wanted to share some of the inspiring data that shows the tremendous health benefits women get from walking more, which become especially significant in our perimenopause and postmenopausal years. Plus, I'm sharing details on how I've been able to get more steps in at home, and how walking supports our hormone balance! In this episode, I’m exploring…. ⭐️ The benefit of walking on our blood sugar and fat storage ⭐️ How walking impacts our digestive system and supports good gut...
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Postmenopause: Training and Nutrition Success Guide
The Betty Rocker Show
In our postmenopausal years, we have achieved an important milestone as women! Let’s explore the way the inner landscape of our hormones has changed so we’re better equipped to navigate these new waters. I’m sharing my Postmenopause Training Trifecta so after you finish this episode, you’ll be armed with the specific training and nutrition strategies you need to feel like yourself and build strength, power and vitality to enjoy life to the fullest! In this episode I'm exploring... ⭐️What changes with our hormones in the postmenopausal years and how they impact our body composition...
info_outlineI 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
⭐️ How inflammation impacts your ability to get results
⭐️ How to know when to back off and when to push harder
⭐️ How to create the right balance in your training that supports your goals
⭐️ Common training mistakes to avoid
⭐️ Essential strategies in the peri and postmenopause years
⭐️ Tips for enjoying your recreational activities and your training without burning out
Links featured in this episode:
- Betty Rocker workout programs:
- Bodyweight: 90 Day Challenge
- Home workout equipment: Abs and Booty Challenge
- Home workout equipment: Home Workout Domination 1 and Home Workout Domination 2
- Gym equipment (option to do it with home equipment): Lioness Strength Training
- Options for bodyweight, home equipment and gym equipment: PerimenoFit
- Options for bodyweight, home equipment and gym equipment: Rock Your Life
- Perimenopause Training Guide
- Postmenopause Training Guide
- Healthy Eating and Why there isn't a "one size fits all"