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 test

⭐️ Three moves that strengthen the muscles needed to come up and down from the floor

⭐️ The importance of staying limber and stretching regularly

⭐️ The wall sit test

⭐️ Standing broad jump test

⭐️ The importance of explosive power

⭐️ Training with good form and alignment

⭐️ The cortisol-cardio connection in menopause

Watch the video of this episode to see demonstrations for grip strength tests:https://thebettyrocker.com/3-ways-to-assess-your-leg-strength/

Links to follow up from this episode:

• Grip Strength tests podcast

• Betty Rocker training and eating programs

• The Ripped Rockstar Challenge

• Low Impact Challenge

• Free Foundations of Functional Fitness Workshop

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: https://thebettyrocker.com/5-ways-to-test-your-grip-strength-and-why-it-matters-to-your-health/

We're covering….

⭐️ What grip strength signifies for your overall health

⭐️ Correlations with mortality risk related to poor grip strength

⭐️ Correlations with cognitive decline related to poor grip strength

⭐️ Testing your grip strength with a dynamometer

⭐️ Testing your grip strength with a household scale

⭐️ Testing your grip strength with a dead hang

⭐️ Testing your grip strength with a dumbbell head grab

⭐️ Testing your grip strength with a farmer's carry

⭐️ Your grip strength and your overall strength

Links to follow up from this episode:

• Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study

• My shocking accident and how my health habits saved me

• Protein Guide for women (part 1)

• Eating and Training Guides for Perimenopause and Post-menopause

• How much exercise is too much?

• Rock and Restore essential amino acids from Whole Betty by Betty Rocker

• Dynamometer (hand grip strength measurement tool)

• Watch this podcast as a video and see the demonstrations for hand grip tests

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 more about the benefits of this work, the vital importance of our memory storage network, attachment theory and how our sense of security forms the foundation for our sense of self.

We're covering….

⭐️ Where EMDR comes from and how it works

⭐️ How traumatic memories are stored in the brain, and how they impact us

⭐️ The way our early attachments affect our nervous system

⭐️ Finding the right therapeutic fit: what to look for

⭐️ How memory clusters can be key in unwinding difficult patterns

⭐️ Reflections on my own experience in EMDR

⭐️ The value of prep work done with your therapist at the start of EMDR

⭐️ How addiction is tied to traumatic memory and the complex layers that may be present

⭐️ Who would benefit from EMDR

⭐️ The EMDR Readiness Course (free resource)

⭐️ Precision EMDR Academy professional program

Leave me a comment, read the transcript, and get more resources on the shownotes page: https://thebettyrocker.com/emdr-therapy-and-mental-health-support-with-susie-morgan-lmft-bcets/

Links to follow up from this episode:

• EMDR Readiness Course (and free resource for EMDR patients or those preparing for EMDR)

• Precision EMDR Academy professional program

• American Psychology Association guide to EMDR

• Attached: The New Science of Adult Attachment and How it Can Help You Find and Keep Love by Amir Levine and Rachel Heller

• EMDRIA International Association website

• EMDRIA Directory to find an EMDR therapist near you

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 of perimenopause and symptoms you might experience

⭐️ Tests for perimenopause symptoms, frequency and types

⭐️ Treatment options for symptom relief and hormone balance in perimenopause

⭐️ Who might not be a good candidate for hormone replacement therapy, and contraindications

⭐️ Testing you might benefit from in postmenopause

⭐️ Treatment options available in postmenopause for symptom relief and general health

⭐️ Considerations and contraindications for hormone balancing options for postmenopausal women

⭐️ The importance of gut health in processing hormone byproducts

⭐️Environmental factors that can disrupt our hormones

⭐️Telehealth options for women in different countries (USA, UK and Australia), see links below for Canada

⭐️Suggestions for other ways to find support

Leave me a comment, read the transcript and more on the shownotes page: https://thebettyrocker.com/peri-and-post-menopause-testing-and-treatment-options-with-dr-jill-carnahan/

Links to follow up from this episode:

• How estrogen impacts your body's response to exercise and more

• Blood tests and hormone therapy options podcast with Dr. Jill Carnahan

• More about your blood pressure

• More about your resting heart rate (RHR)

• More about heart rate variability (HRV) and how it's measured

• Podcast about Acupuncture and how it works with acupuncture practitioner Ashlie Klavon

• EMDR Therapy

• The Calm app

• The Balance app

• Heart Math app and device

• 6 Adaptogenic Herbs that support hormone balance and our stress response

• Betty Rocker training programs, balanced and optimized for women in different life stages

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): https://thebettyrocker.com/top-nutrition-strategies-for-perimenopause-and-postmenopause/

Today I'm discussing….

⭐️ Exactly why protein is important, and how to make sure you're getting what you need

⭐️ The importance of the gut microbiome in our menopause years

⭐️ Why fiber is an important part of your daily intake now more than ever

⭐️ How nutrient absorption and nutrient density support better hormone balance

⭐️ Common gut issues and what can cause them

⭐️ Anti-inflammatory foods that support your system

⭐️ Calcium, Vitamin D and Omega's and how they fit in

⭐️ Foods to avoid or limit in our menopause years

Links to follow up from this episode:

• Gut Health and Estrogen Balance (podcast)

• The Best Perimenopause Training Tweaks for a Strong, Sculpted Body

• Postmenopause Training and Nutrition Success Guide

• Protein guide for women

• PerimenoFit: strength training program and eating guide for women in perimenopause

• Rock Your Life: new workout plans every month, community, accountability and coaching

• Betty Rocker meal plans balanced and optimized for women in different life stages

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: https://thebettyrocker.com/the-best-perimenopause-training-tweaks/

Today I'm discussing….

⭐️ What changes in our hormones in perimenopause (and why it's a little different for everyone)

⭐️ Why weight gain can start to become a problem in perimenopause

⭐️ Why we're more sensitive to cortisol and stress in perimenopause

⭐️ Why training too much can leave us with less results, and even backfire

⭐️ The two training types to include in your foundational workout plan

⭐️ Two sample training schedules that drive great results in perimenopause

⭐️ Exactly how to get the edge back on fat loss in perimenopause

⭐️ Benefits of a perimenopause-specific training program like PerimenoFit

Links to follow up from this episode:

• PerimenoFit: strength training program and eating guide for women in perimenopause

• The smart scale I use

• Foundations of Functional Fitness - free 15 minute guided videos to help you with alignment and good form in key exercises

• Rock Your Life: new workout plans every month, community, accountability and coaching

• How estrogen impacts your body's response to exercise and more

• Betty Rocker training programs, balanced and optimized for women in different life stages

• Postmenopause Eating and Training Guide

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: https://thebettyrocker.com/my-shocking-accident-and-how-my-healthy-habits-saved-me/

In this episode….

⭐️ How my accident happened

⭐️ Complications with accidents when we're over 65

⭐️ How we start losing bone density and muscle tissue

⭐️ Why the perimenopause and menopause years are particularly important to pay attention to

⭐️ The compounding impact of making deposits in our body's "health savings account" over time

⭐️ Key fitness and nutrition strategies to prevent the loss of your body tissue and get (and stay) strong

Featured in this episode:

• Rock Your Life: Workout Challenges for women of all ages

• PerimenoFIT

• Betty Rocker Workout Programs

• My Dinner Plan

• Betty Rocker Meal Plans

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: bit.ly/2025main

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 form become routine, and habit stacking becomes the norm

⭐️ Defining a bonus health-related goal

⭐️ Planning the first 3 months!

Links to follow up from this episode:

• 2025 Main Character worksheet planner

• Rock Your Life New Year's Challenge

• Betty Rocker programs

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 ⭐️ 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"

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 function ⭐️ The benefits and differences of BCAA's and Essential Amino Acid formulas ⭐️ Some thoughts on why under-consuming protein is so common ⭐️ The pervasiveness of information that doesn't serve women ⭐️ The benefits of creatine for women and tips for using it ⭐️ How to get collagen in your diet, and when and why you might want to supplement ⭐️ Why supplements are "nice to have" but not "required" and who might benefit from them

Links featured in this episode:

• Protein for Women Part 1: Plus tips for using and choosing protein powders
• Rock and Restore essential amino acids formula by Betty Rocker
• Why I recommend creatine for active women (article)
• Smart scale for tracking body composition
• Creatine monohydrate supplement by Thorne
• Full Body Collagen by Betty Rocker
• Betty Rocker meal plans