ListenWatch 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 bo
ListenWatch When we think about our strength, we tend to think in terms of how many push ups we can do, or how much weight we can squat. But there is another important indicator of our strength, which is the strength of our grip. Whether you’re opening a jar or lifting your dumbbells, your grip stre
ListenWatchIf you’ve heard of the therapeutic practice of EMDR and wondered what it was and who it treats, today’s conversation is for you!EMDR stands for “Eye Movement Desensitization and Reprocessing.” It is an extensively researched, effective psychotherapy method that helps people recover from t
ListenWatchLooking for relief from symptoms in perimenopause or postmenopause? I sat down with Dr. Jill Carnahan (who is my functional medicine doctor and has treated my hormones for the past 5 years), and talked to her about the specific tests she orders for women in the different menopause stages,
ListenWatchThere are a few key things to focus on when it comes to eating well in our menopause years – starting in perimenopause, and continuing through postmenopause. We want to be able to hold onto our valuable muscle tissue for better mobility, agility and strength over time, and we want to supp
ListenWatchTraining 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 to
On my cross country trip coming home for Christmas I had a shocking fall that dislocated my elbow in a parking lot at a gas station on a freezing cold winter morning. I was lucky enough to have the strength to get up, drive myself to a hospital and recover well over the following weeks.But falls are
You’ve probably heard the saying “failing to plan is planning to fail.” But nobody sets out to fail, we just don’t always have a plan in place that helps us stay on track when the competing demands of our busy lives threaten to overwhelm us.I’ve got you covered.You are the MAIN CHARACTER of the stor
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 activit
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 al
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
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 th
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 o
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 u
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 o
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 b
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.
In our postmenopausal years (after our period has stopped), 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 with you so after y
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. This is largely due to the fluctuation of our estrogen and progesterone, their overa
While you’re in the phase of life where you’re having regular periods, you may feel intuitively that you just don’t have as much drive during the days leading up to your period. And you may notice that certain times of the month you are able to absolutely crush your workouts. Following the rhythm of
Think about how you are sitting or standing right now – and the posture you are in. Is this a posture you are frequently in? What muscles are activating in this posture? Over time the muscles that work more than others can exert pulling forces across our joints, causing imbalances we’re not aware of
What impact is stress actually having on our muscle tissue and our ability to lose body fat? Can a workout be too stressful, or does it actually act as stress relief? And how do our stress hormones interact with hormones like estrogen and insulin?Today I’m diving into the body’s stress response for
How do we get past plateaus in our training? If you’ve ever wondered how to keep progressing on the foundation you’ve built, or have questions about a specific program or how to tailor your training to your life stage (cycling years, perimenopause or post menopause), this episode is for you.I’m talk
Have you been faithfully working out, but feeling frustrated by how slow your results seem to be? Chances are, you’re doing plenty of exercise….but you may be overlooking some other key aspects of your training that are undermining your efforts! Let’s talk about 3 key surrounding actions that will h
Do you find it hard to stay on track with your fitness goals or find yourself feeling overwhelmed by everything on your to-do list? Join me today to talk about the 5 key reasons we get burned out, and how you can “all or something” your way forward!In this episode, I’m exploring….⭐️ If you’re stuck
Welcome to The Betty Rocker Show! You’ll recognize today’s popular guest if you’ve been following my show for any amount of time! Dr. Stacy Sims is a powerhouse in the health space who is on a mission to support and empower women with women-specific research and science.If you are new to her work, D
Welcome to The Betty Rocker Show! Do you ever find yourself thinking back to conversations that you wish could have gone better? Maybe you lost your cool because someone was rude, or you felt uncomfortable and didn’t say anything because someone was talking nonstop, or pressuring you.It’s easy to fi
Welcome to The Betty Rocker Show! Have you ever wondered how acupuncture works or what’s behind the benefits? I’ve been receiving and seriously interested in this practice for the past couple of years.I have noticed tremendous benefits in my ability to manage stress, as well as noticing how it suppo
Welcome to The Betty Rocker Show! What is the connection between what we eat and how we feel? Dr. Uma Naidoo is here to talk about that with us today, blending two of my favorite topics: nutrition and mental health.Dr. Naidoo is a Harvard trained nutritional psychiatrist, professional chef, and nutr
Welcome to The Betty Rocker Show! Did you know that May is Mental Health Awareness Month? Whether you’re listening in May or not, having resources to support our mental health is just as important as having resources to support our physical health.My guest today is a renowned psychotherapist who gav
