The Betty Rocker Show: Recent Episodes
Bree Argetsinger - aka Coach Betty Rocker
Nourish Your Mind. Love Your Body. Rock Your Life! Join world-renowned fitness and healthy lifestyle coach Betty Rocker and special guests for conversations and content that will uplift you, inspire you, and provide you with valuable insights for a healthy mind, body and spirit.
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
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 over the difference between protein powder, collagen, free-form aminos and creatine - so stay tuned, and be sure to subscribe so you never miss an episode!
In this episode, I’m exploring….
⭐️ Why women need protein, and the amino acids it breaks down into ⭐️ The "essential aminos" and where to get them ⭐️ How the amount of protein you need changes over time ⭐️ Why you don't have to take a protein supplement (and when you might want to) ⭐️ What I look for when choosing a plant based protein powder vs. a dairy-based protein powder
Links featured in this episode and references:
- How eating the right amount of protein impacts a woman's body
- Guide for women in perimenopause
- Guide for women post-menopause
- Betty Rocker brand (Whole Betty) protein powders
- Guide to choosing protein powders and different types
- Betty Rocker meal plans
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 sister's diet might work better for you and not her, and vice versa ⭐️ Why your husband's diet might appear to work better for him than for you ⭐️ Why the diet you did 10 years ago might not work the same for you now ⭐️ How seeing the "team" at work inside our bodies can be helpful for shaping the choices we make about food ⭐️ Where "3 meal magic" can be helpful ⭐️ The way protein, carbohydrates and fat support your body ⭐️ Examples of eating around your workouts
Links featured in this episode and references:
- Hidden causes of weight gain (podcast with Dr. Jill Carnahan)
- How to heal emotional eating (podcast with Tricia Nelson)
- Protein 101
- How eating the right amount of protein affects a woman's body
- Carbs 101
- Gut Health and Estrogen Balance
- Healthy Fats 101
- Healthy Eating Shortcuts
- The Body Fuel System (6 week balanced eating and recipes plan)
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 our endocrine system ⭐️ How COVID impacts our hormones, and what to be aware of if you're in peri or post menopause ⭐️ Why seeing faster results from a workout program is about more than diet and exercise ⭐️ How to be aware of the stressors to our system that we can't see or easily pinpoint ⭐️ 5 keys to a strong recovery ⭐️ How to avoid losing muscle when you're taking some time off from training ⭐️ A reframe to avoid undue anxiety about taking a step back
Links to follow up from this episode:
Links featured in this episode:
- PerimenoFit: 8 week strength training program for women in perimenopause
- All Betty Rocker training programs contain options for women in peri and post menopause. See them all here!
- All Betty Rocker eating plans
- Health benefits of walking for women
- How Walking supports long-term fat loss
- Gut health and estrogen balance
- Lab testing company with affordable labs (labs must be ordered by your doctor)
- Home testing kits that you can order without a doctor
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 future bodies ⭐️ How my mindset has changed in perimenopause ⭐️ How walking impacts fat loss, supports muscle and bone density ⭐️ How to use training volume to your advantage ⭐️ The importance of self care as we lose collagen and elastin ⭐️ The value of cooking more and drinking less ⭐️ Putting rest and sleep in their place ⭐️ The All or Something approach
Links featured in this episode:
- PerimenoFit: 8 week strength training program for women in perimenopause
- Health benefits of walking for women
- Links for the walking pad and weighted vest I mentioned
- All Betty Rocker training programs contain options for women in peri and post menopause. See them all here!
- All Betty Rocker eating plans
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 muscle tissue impacts our ability to lose body fat ⭐️ Reviewing the key training strategies that support body composition results ⭐️ Why many women start gaining more body fat in their 40's (and how to address it) ⭐️ How your body burns energy: TDEE, TEF, EAT and NEAT explained ⭐️ How walking more supports fat loss and preserves muscle and bone density ⭐️ Why we need to vary our approach slightly at different times in our lives
Links to follow up from this episode:
- Get on the list to be the first to know when PeriMenoFit is released!
- Links for the walking pads I use and like
- Shifting the muscle to fat ratio: women-specific body composition considerations
- Perimenopause Training and Eating Guide
- Postmenopause Training and Eating Guide
- Betty Rocker balanced healthy eating programs
- Betty Rocker challenges (with custom options for women in peri and postmenopause)
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 system and the inflammatory response ⭐️ The specialized part of the microbiome that processes our estrogen ⭐️ How estrogen dominance contributes to more uncomfortable symptoms in perimenopause ⭐️ Tips for supporting better gut health
Links to follow up from this episode:
- Get on the list to be the first to know when PeriMenoFit is released!
- 12 Things you can do to support stress resilience
- Refresher on my best strategies for training with your cycle
- Refresher on my best strategies for training in perimenopause
- Refresher on my best strategies for training postmenopause
- The Body Fuel System meal plan
- My Dinner Plan eating system
- Probiotics I use
- Help finding a functional medicine doctor near you (Institute of Functional Medicine directory)
- Full Body Collagen (and all Betty Rocker supplements)
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 health ⭐️ How walking helps beat sugar cravings ⭐️ Fun tools you can use to get more steps in around the house ⭐️ How walking supports our immune system ⭐️ How bone density is improved for menopausal women with walking ⭐️ How your step count and speed can affect health benefits
Links to follow up from this episode:
- Get on the list to be the first to know when PeriMenoFit is released!
- Links for walking pad and weighted vest ideas
- The Body Fuel System meal plan
- My Dinner Plan eating system
- Rock Your Life home workout studio and women's fitness program for women in their cycling years, in perimenopause and post-menopause
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 ⭐️Hormone-supporting options and suggestions ⭐️How to mitigate the impact of stress on our body ⭐️Custom training guidance for women postmenopause ⭐️Custom eating guidance for women postmenopause ⭐️Reviewing Betty Rocker's Postmenopause Training Trifecta
Links to follow up from this episode:
- The Lab Tests You Need and Hormone Treatment Options (with Dr. Jill Carnahan)
- 12 Ways to Improve Your Stress Resilience
- 6 Adaptogens that Support Hormone Balance
- Written guide to Postmenopause for visuals and further reference
- 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
- 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 perimenopause
Links 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
Training with your cycle - explained! 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 your cycle when it comes to your training and nutrition is a great way to feel your absolute best - and see the best results - and today I'll explain exactly how!
In this episode I'm exploring...
⭐️The phases of your cycle, and what your hormones are doing in each phase ⭐️How you can optimize your training at each phase of your cycle ⭐️Nutrition tips to support you at every stage of your cycle ⭐️How to mitigate some of your PMS symptoms, and why we get them ⭐️Considerations for training if you're on the pill ⭐️Conditions that cause hormone imbalances overview
Links to follow up from this episode:
- Rock Your Life - challenges and coaching accessible 24/7
- Betty Rocker training programs, balanced and optimized for women in different life stages
- How to train through the stages of your cycle (article format, with diagrams)
- Women's Health articles
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 - and that show up when we're training as well if we're not aware of them.
Learn more about caring for your muscles and joints in today's episode, and how common movements create patterns so you can bring your awareness to your own daily postures and stay safe and strong while you're training.
In this episode I'm exploring...
⭐️ Why stretching and mobility works benefits you around your workout sessions - especially in menopause ⭐️ The difference between mobility and flexibility and why they're both so important ⭐️ How our estrogen levels impact or muscle health ⭐️ Review of our daily posture and alignment, and how that impacts our movement patterns ⭐️ Bringing our postural awareness to our exercise routine ⭐️ Specific tips for supporting the rotator cuff, a commonly imbalanced joint
Links to follow up from this episode:
- Free Foundations of Functional Fitness video series which covers:
- Posterior chain activation
- Intro to the rotator cuff
- Pushing and pulling foundations
- Squat, lunge and deadlift foundations and form
- Barefoot training tutorial
- Mobility and yoga foundations
- Betty Rocker training programs, balanced and optimized for women in different life stages
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 women in different life stages, key data points to let you know if your stress levels are elevated too much, and 12 ways that you can build more stress resilience into your daily life to help you mitigate the damaging impact too much stress can have on your body.
In this episode, I’m exploring….
⭐️ How the stress response system works ⭐️ How we can mitigate muscle loss and fat storage ⭐️ How insulin resistance and insulin sensitivity play a role in weight gain ⭐️ The connection between your estrogen and the insulin response ⭐️ Eating tips for keeping blood sugar stable with your cycle, in perimenopause and post-menopause ⭐️ How to monitor your body's response to stress: data points like hormone levels, blood pressure, RHR and HRV ⭐️ 12 tools to help your body deal with stress and improve your stress resilience
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
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 talking you through how your body responds and adapts to the stimulus you give it, and why you'll need to change that stimulus as you get stronger - and as your hormone status changes over time.
In this episode, I’m exploring….
⭐️ How to build a strong foundation and meet yourself where you’re at ⭐️ Ramping it up with either more time, or more resistance ⭐️ Getting more specific in your rep ranges ⭐️ The importance of applying your life stage to how you ramp up your training - custom guidance for your cycling years, progressing for perimenopause and progressing post-menopause ⭐️ How our training can exacerbate underlying imbalances from our daily life activities without good guidance ⭐️ The value of adding self care, mobility, yoga and stretching to your routine ⭐️ How to follow a customized program for your life stage
Links to follow up from this episode:
- Access to a Rock Your Life membership (custom programs for women in all life stages)
- All Betty Rocker Workout Programs (90 Day Challenge, Home Workout Domination, Lioness, etc)
- Free Foundations of Functional Fitness Workshop (15 min videos for 14 days to help you build good form!)
- Building a Balanced Physique and Protecting your joints (article)
- Episode Transcript
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 key areas of your daily actions that are undermining your efforts! Let's talk about 3 key surrounding actions that will help your workouts pay off big time, and why this is so important in perimenopause and post menopause.
In this episode I’m exploring….
⭐️ Why overtraining backfires ⭐️Optimal training strategies for women in their cycling years ⭐️Optimal training strategies for women in peri and post menopause ⭐️ What happens when we don't eat enough to support our training ⭐️ How protein supports your body, and how your needs for it change when you hit your 40's ⭐️ How your carbs and fat fit into your daily meals ⭐️ What stress management is, and isn't ⭐️ How good sleep supports your goals ⭐️ Why all or something is the best path, especially when progress is never linear
Links to follow up from this episode:
- Access to a Rock Your Life membership (custom programs for women in all life stages)
- How eating the right amount of protein affects a woman's body
- Shifting the Muscle to Fat Ratio for women: a Guide
- Guide to Training with your Cycle
- Perimenopause Training and Nutrition Guide
- Post-Menopause Training and Nutrition Guide
- Episode Transcript
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 in a rut, here’s what to do! ⭐️ Identifying burnout and shifting things to serve you better ⭐️ What to do when results start to decrease in perimenopause and post menopause ⭐️ The way our brain seeks excitement ⭐️ How you can connect more deeply to the reasons behind your goals ⭐️ The choices we make today are setting us up for the woman we’ll be tomorrow
Links to follow up from this episode:
- Access to a Rock Your Life membership (custom programs for women in all life stages)
- Guide to Training with your Cycle
- Perimenopause Training and Nutrition Guide
- Post-Menopause Training and Nutrition Guide
- Transcript
Dr. Stacy Sims, renowned author and scientist, educator and leader in the field of women-specific research is back on the podcast to talk about a range of important health topics. Tune in and join us if you’re interested in…
- How gut health impacts us from a hormone perspective over the course of our lives,
- Considerations for those with PCOS,
- Information about iron deficiency and how to navigate it,
- How getting more residual movement in daily aids in fat loss,
- The benefits of using a creatine monohydrate supplement for women,
- Hot and cold training therapies for women,
- Strategies for dealing with hot flashes, and
- Discussing the way the media portrays information about women’s health and what they get wrong.
Enjoy the show, and find the transcript and any links mentioned in today's episode on the show notes page at:
https://thebettyrocker.com/fat-loss-gut-health-and-hormone-imbalance-with-dr-stacy-sims
Today's show is brought to you by:
⭐️ ROCK YOUR LIFE Betty Rocker's online women's fitness community and challenge workout program to get you stronger, healthier and loving life! Get a 30 day trial today and take any workout challenge from home while being supported by the community and coaches!
Get it here:
Rock Your Life - Online Home Workout Studio
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 find yourself in a challenging situation with someone where you feel like you’re walking on eggshells and feel afraid to speak up, or you end up feeling unseen, unheard or unappreciated after it's over.
These feelings can cause a lot of stress and anxiety, and that's why we've got bestselling author Sam Horn here today to give us some great tools and techniques from her newest book “Talking on Eggshells” so we can feel more confident, more capable and more competent when things like this come up.
Enjoy the show, and find the transcript and any links mentioned in today's episode on the show notes page at:
https://thebettyrocker.com/mastering-communication-in-tough-situations-with-sam-horn/
Today's show is brought to you by:
⭐️ ROCK YOUR LIFE Betty Rocker's online women's fitness community and challenge workout program to get you stronger, healthier and loving life! Get a 30 day trial today and take any workout challenge from home while being supported by the community and coaches!
Get it here: Rock Your Life - Online Home Workout Studio
Have you ever wondered how acupuncture works or what's behind the benefits? Today, Dr. Ashlie Klavon, acupuncturist, chiropractor and Chinese medicine practitioner joins me to explain! I've been receiving and seriously interested in this practice for the past couple of years and have noticed tremendous benefits in my ability to manage stress, as well as noticing how it supported the hormone adjustments I was working on with my primary doctor as I transitioned into perimenopause.
There are many different things that acupuncture can support and treat, including hormone balancing (for PMS, perimenopause, menopause, infertility and more), the stress response, the inflammatory response, pain management, GI distress, anxiety, addiction, and many more.
Learn more about how it works and if it might be of interest to you in today’s conversation. Enjoy the show, and find the transcript and any links mentioned in today's episode on the show notes page at:
https://thebettyrocker.com/the-benefits-of-acupuncture-with-dr-ashlie-klavon/
Today's show is brought to you by:
⭐️ Berry Green Protein, my 100% organic, high protein, nutrient-dense whole food protein powder that contains 15 superfood greens, fruits and veggies and 22 grams of protein. Get your greens and protein all in one delicious smooth, strawberry vanilla flavored shake!
SHOP HERE: Berry Green Protein
What is the connection between what we eat and how we feel? Join me for a conversation about the connection between our diet and our mental health with Dr. Uma Naidoo, a Harvard trained nutritional psychiatrist, professional chef, and nutritional biologist and author of “This is Your Brain on Food.”
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page:
https://thebettyrocker.com/this-is-your-brain-on-food-with-dr-uma-naidoo/
Today's show is brought to you by:
⭐️ The Body Fuel System, my 6 week easy healthy eating system! This customizable plan is designed to sculpt your body from the inside out with done for you daily menus, grocery lists, simple meal prep tips and so much more! Enjoy gluten free, dairy free recipes, with Vegetarian options
SHOP HERE: Body Fuel System - Get Lean and Stay Lean
Today I’m talking to Amy Morin, renowned psychotherapist and international bestselling author of “13 Things Mentally Strong People Don’t Do,” a book that has been translated into over 40 languages, and gives practical advice to help you train your brain for happiness and success. As a huge fan of her work, I’m delving into some of my favorite lessons from “13 Things Mentally Strong Women Don’t Do” and more, so join us to pick up some great tips for supporting your mental health and feeling more empowered in tough situations.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page:
13 Things Mentally Strong People Don't Do with Amy Morin
Today's show is brought to you by:
⭐️ I ❤️ CHOCOLATE PROTEIN
Betty Rocker’s chocolate protein powder from her brand, Whole Betty is an organic nutrient-dense whole food protein powder with 21 grams of protein per serving. You’ll recognize everything on the nutrition label as this smooth, delicious, dairy-free chocolate shake blends pea, pumpkin seed, chia seed and cranberry seed protein to support your body with the complete amino acid spectrum. It’s sweetened with monk fruit, and is 100% organic. Supplement your whole food meals and fuel up for your active lifestyle with I ❤️ Chocolate Protein!
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My doctor and friend Dr. Jill Carnahan is back to talk to us about the most important lab tests you should get for your health from a functional medicine doctor's perspective, the aftereffects of COVID on women in peri and post menopause, PLUS, we're talking about the best way to test your hormones to see where your levels are at and the different types of hormone balancing treatment options.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s3-6-the-lab-tests-you-need-and-hormone-treatment-options-with-dr-jill-carnahan/
Today's show is brought to you by:
⭐️ ROCK YOUR LIFE Betty Rocker's online women's fitness community and challenge workout program to get you stronger, healthier and loving life! Get a 30 day trial today and take any workout challenge from home while being supported by the community and coaches!
Get it here: https://shop.thebettyrocker.com/rock-your-life/
Join me and Dr. Izabella Wentz, bestselling author, Hashimotos expert, and integrative pharmacist who has a new book out called "The Adrenal Transformation Protocol." Today we're talking about thyroid and adrenal health to give you a deeper understanding of how these work together in the body, and how you can support them.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s3-5-understanding-thyroid-and-adrenal-health-with-dr-izabella-wentz
Today's show is brought to you by:
⭐️ Rock and Restore Aminos My free-form essential amino acid formula is perfect to use during your workout. This great tasting fruit punch formula contains 30 servings of all 9 of the essential amino acids (including the BCAA’s) in their free form for rapid absorption and metabolic use so you can rock your workouts, build lean muscle, recover faster, boost your immune system and improve cognitive function.
Get it here: https://store.thebettyrocker.com/products/rock-and-restore
Our scale weight is a variable number that doesn't deserve the "weight" people give it when it comes to their decisions about their training or their perception of themselves. Tune in as I go over the truth about your weight, and explain the value in taking a closer look at your body composition so you can frame your actions toward progress in a more useful, productive way. Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s3-4-the-truth-about-your-weight/
Today's show is brought to you by:
⭐️ ROCK YOUR LIFE Betty Rocker's online women's fitness community and challenge workout program to get you stronger, healthier and loving life! Get a 30 day trial today and take any workout challenge from home while being supported by the community and coaches!
Get it here: https://shop.thebettyrocker.com/rock-your-life/
Join me and my guest, Dr. Jolene Brighten for judgement-free straight talk about your body! We're digging into some of the topics in her new book, "Is This Normal" with medically accurate answers to questions you've been dying to know (but were maybe too embarrassed to ask) like your period, hormone concerns as we transition to perimenopause and beyond, and the perceptions we have about the way various parts of our body look.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s3-3-judgement-free-straight-talk-about-your-body-with-dr-jolene-brighten/
Today's show is brought to you by: ⭐️ The 30 Day Challenge Meal Plan This 4 week eating guide is the perfect foundation for healthy eating to support you for a lifetime in your strong, fit body. This customizable eating plan comes with done for you daily menus, grocery lists, simple meal prep tips and so much more!
Get it here: https://store.thebettyrocker.com/products/30-day-meal-plan
Dr. Vincent Pedre, functional MD and gut health expert is back to talk about how keeping your gut healthy with practical tips you can apply right away. He breaks down how the health and function of our gut is related to our energy levels and our mental health, and how disruptions to microbiome impact inflammation levels in the body. Plus we get into the gut-hormone connection as it relates to how we transition between our cycling years into perimenopause and menopause. You won't want to miss his new book, The GutSMART Protocol to follow up on everything we're talking about in this episode!
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s3-2-optimize-your-gut-health-with-dr-vincent-pedre
Today's show is brought to you by:
⭐️LIONESS STRENGTH TRAINING Unleash your power with progressive strength workouts designed to sculpt lean muscle and build a fit physique with my Lioness Strength Training program! It includes progressive weight training, plyometric (HIIT) workouts, specialty core workouts, yoga and a complete 8 week healthy eating guide (gluten and dairy free) to help you fuel your workouts.
Get it here: https://store.thebettyrocker.com/products/lioness
Welcome back to The Betty Rocker Show! In today's episode, I'm talking about the the actions we can take to create an optimal state in our bodies for fat loss and muscular strength to occur.
Sometimes, people give up too soon on an exercise program thinking "it's not working" because they haven't really given themselves time to build the other important habits around their workouts that contribute to their body composition goals.
Exercise is important, there's no question. But we have to put it into perspective with our other health practices that impact our hormones and metabolic processes. After listening to this episode, you'll have some great practical tips to apply the 4 pillars approach to your training right away!
For links and resources, go to the show notes page: https://thebettyrocker.com/s3-1-shifting-your-body-composition-holistically-with-the-4-pillars-of-health
Today's show is brought to you by:
⭐️ ROCK YOUR LIFE Betty Rocker's online women's fitness community and challenge workout program to get you stronger, healthier and loving life! Get a 30 day trial today and take any workout challenge from home while being supported by the community and coaches!
Join me and functional medicine practitioner Dr. Jill Carnahan as we take a look at some of the root causes of fat gain she sees in her practice that people don’t often expect. Hear who is a good candidate for intermittent fasting (and who isn’t) plus more on hormone health, how to read labs, recommendations for adaptogenic herb use, and more!
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-15-hidden-causes-of-weight-gain-with-dr-jill-carnahan/
Today's show is brought to you by:
⭐️ROCK YOUR LIFE
Enjoy building a strong, healthy body in the company of women from around the world, supported by Betty Rocker and the team coaches. We have all the fitness programs you need to achieve your goals and maintain a high level of physical health and confidence in yourself!
Grab a 30 day trial to Rock Your Life!
Dr. Stacy Sims is BACK for an in depth discussion of dietary strategies as they relate to WOMEN specifically, including low carb diets, intermittent fasting and the ketogenic diet. We’ll be talking about nutrient timing and why it's essential to focus on muscle over fat loss, plus optimal training strategies for women at all ages, including peri and post menopause, as well as hormone replacement therapy and adaptogenic herbs.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-14-women-specific-nutrition-and-training-with-dr-stacy-sims/
Today's show is brought to you by:
⭐️ROCK AND RESTORE
My essential amino acid formula is perfect to use while you're working out to boost muscle protein synthesis and speed up your recovery. Rock and Restore contains all of the BCAA's and an optimal dose of leucine, the most anabolic BCAA along with all the essential aminos your body can't make on its own to support your brain, enzyme, hormone and immune function.
Shop Rock and Restore here!
⭐️ROCK YOUR LIFE
Love 30 day Challenges? Me too! Rock Your Life is my online home workout studio with dozens of 30 day challenge workout programs you can do from home! Follow a challenge or chose from over 1000 different types of workouts in the class library! With support in the women's fitness community from me and the Team Betty Rocker coaches you'll have all the support and motivation you need to reach your goals!
Grab a 30 day trial to Rock Your Life!
I’m talking today to my good friend Aaron Alexander, a pioneering manual therapist, movement coach and the creator of the Align Method which is a guide to using posture and body alignment to build strength, achieve peak performance, reduce pain, and find a new sense of confidence in yourself.
Together we’re unpacking what we can learn from ancestral resting poses to improve our modern movement patterns, the space in our brain dedicated to play and how that impacts the stress response, the Aligned Evening to help you get better sleep, contact improv, and so much more!
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-13-the-align-method-with-aaron-alexander
Today's show is brought to you by:
⭐️WHOLE SLEEP from Whole Betty by Betty Rocker
Support your body’s natural sleep cycle with a blend of herbs and organic compounds to help you fall asleep, stay asleep, and wake up refreshed!
Learn more about Whole Sleep here.
⭐️LIONESS Strength Training
My 8-week women’s strength training program will guide you to build muscular strength, increase your confidence and improve overall body composition with progressive overload, a complete healthy eating guide and follow along videos that you can do from home or in the gym! Equipment needed.
Learn more about Lioness here!
Today I’m talking to Amisha Klawonn, Embodiment and Sleep Coach, Yoga Therapist, and Integrative Physical Therapist. We’re talking about many of the areas new moms struggle with in trying to do it all, and valuable tools all women can use for becoming more centered and feeling more embodied and peaceful in the midst of a busy life.
Amisha applies many aspects of women's health in her coaching practice, including polyvagal theory and hormone health, and draws from her integrative physical therapy expertise in the areas of visceral mobilization and holistic care for the whole person.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-12-becoming-a-centered-mama-with-amisha-klawonn/
Today's show is brought to you by:
⭐️The Body Fuel System, my 6 week easy eating system! This customizable eating plan is designed to sculpt your body from the inside out with done for you daily menus, grocery lists, simple meal prep tips and so much more! Enjoy gluten free, dairy free recipes, with Vegetarian options.
⭐️ROCK YOUR LIFE, my online home workout studio and uplifting women's fitness community where you can take as many 30-day challenges as you like for consistent, sustainable progress. For added variety, we offer 5 new classes each week, healthy recipes, a private women’s only support community and MORE!
Today I'm talking to body language expert, Linda Clemons and we're going to get into those parts of communication that are non-verbal - all those times we need to draw on our intuition to help us decode what people actually mean.
Maybe you'd like to know how to tell if someone is lying or telling the truth. Or maybe you'd like to consciously use your own body language to build more trust in your relationship, or show up more confidently at work so you get noticed for that big promotion. These are just some examples of how we can use body language to give us the edge when it comes to communicating.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-11-decoding-body-language-with-linda-clemons/
Today's show is brought to you by:
⭐️ I ❤️ VANILLA PROTEIN from Whole Betty by Betty Rocker
Try my 100% organic, whole food blend of 4 plant protein sources that delivers 20 grams of protein to your body in a tasty vanilla shake to support your active life!
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⭐️ROCK YOUR LIFE
Betty Rocker’s online home workout studio and women’s fitness community. Get a 30 day trial and enjoy workout challenges, healthy recipes, coaching, support and an uplifting women’s community!
CLICK HERE to learn more about Rock Your Life!
Have you been looking for a way to understand and connect more deeply with the men in your life?
In today’s episode, I’m talking to Traver Boehm, coach and founder of the Man UNcivilized movement. Drawing upon an eclectic background ranging from professional bodyguarding and Mixed Martial Arts to a Master’s Degree in Traditional Chinese Medicine and meditation, Traver counsels men, women, and couples on how to better understand men’s mental health and relationship challenges.
We’re digging deep on masculinity and cultural norms that create separation between partners, and discuss ways that we can overcome these issues so that we can meet and be met by those we love.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-10-man-uncivilized-with-traver-boehm/
Today's show is brought to you by:
⭐️ SERENICALM from Whole Betty by Betty Rocker
Serenicalm is made from a blend of herbs and organic compounds specifically designed to support your body in a healthy response to stress. Reduce stress and anxiety and bring more serenity and calm to your life.
CLICK HERE to learn more about Serenicalm!
⭐️ROCK YOUR LIFE - Betty Rocker’s online home workout studio and women’s fitness community.
Get a 30 day trial and enjoy workout challenges, healthy recipes, coaching, support and an uplifting women’s community!
CLICK HERE to learn more about Rock Your Life!
Are we all emotional eaters – on different ends of a spectrum? My guest today is Tricia Nelson, an emotional eating expert and the author of the #1 bestselling book, “Heal Your Hunger- 7 Simple Steps to End Emotional Eating Now.”
We’re talking about the difference between food addiction and emotional eating, underlying causes of emotional eating, and why diets just don’t work for emotional eaters.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-9-how-to-heal-emotional-eating-with-tricia-nelson/
Today's show is brought to you by:
⭐️BERRY GREEN PROTEIN from Whole Betty by Betty Rocker
https://store.thebettyrocker.com/products/berry-green-protein
This 100% organic, nutrient-dense whole protein food powder combines 15 superfood greens and berries into one delicious and smooth strawberry-vanilla flavored shake!
Today I'm talking to Dr. Michael Breus, better known as "America's Sleep Doctor." He and I have had many conversations about the science of sleep, and his useful tips have really helped me get into the best sleep habits of my life.
In todays conversation, we're getting into "Chronotypes" which he details in his book, The Power of When and helps explain why each of us has an optimal time for sleep, work, sex and more - and why we're not all the same. We're also covering everything from how sleep impacts our metabolism, the disastrous side effects of poor sleep, tips for new parents and shift workers - plus how to optimize your sleep environment for a better night of rest.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-8-the-sleep-doctor-is-in-with-dr-michael-breus/
Today's show is brought to you by:
⭐️ WHOLE SLEEP- by Whole Betty from Betty Rocker
Support your body’s natural sleep cycle with a blend of herbs and organic compounds to help you fall asleep, stay asleep, and wake up refreshed!
⭐️ FULL BODY COLLAGEN - by Whole Betty from Betty Rocker
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Today, I’m talking to Dr. Vincent Pedre about healthy, happy guts! Your gut is the gateway to your health. Don’t you think it’s time to be the best ally you can be for your gut? It’s so easy to discount all those little health niggles we feel, but bloating after a meal, inconsistent poops, and any kind of pain down there are all signs that something’s not quite right.
Dr. Pedre explains how to start bringing your gut back in balance if it hasn’t been feeling great for a while, especially if you’ve been taking antibiotics, and how long this will take! We talk about nutrition habits, supplementation, and the problem with antibiotics.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: [LINK]
Today's show is brought to you by:
⭐️ Home Workout Domination
Love working out at home? I do, too! That’s why I created Home Workout Domination, my 8-week home workout program that combines strength sculpting with explosive cardio! Work your way through this popular and effective program and build carve out a fitter physique while building confidence, strength, and endurance!
⭐️ Body Fuel SystemAre you ready to start the new year off with a rocking start? The Body Fuel System is my signature 6-week eating system has a customizable eating plan designed to sculpt your body from the inside out with done for you daily menus, grocery lists, simple meal prep tips and so much more!
Today, I’m talking to my friend Natalie Jill, a fat loss expert and high-performance coach about the realities and myths around aging. You are never too old to improve your relationship with your body, lose body fat, get stronger, or pursue any goal you have!
We’re getting into what “aging in reverse” actually means and how you can adopt this practice yourself, and the best nutrition practices for staying healthy as we go through time.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-6-aging-in-reverse-with-natalie-jill
Today's show is brought to you by:
⭐️ ROCK YOUR LIFE
Love 30 day Challenges? Me too! Rock Your Life is my online home workout studio with dozens of 30 day challenge workout programs you can do from home! Follow a challenge or chose from over 1000 different types of workouts in the class library! With support in the women's fitness community from me and the Team Betty Rocker coaches you'll have all the support and motivation you need to reach your goals!
⭐️ Rock and Restore Essential Aminos from Whole Betty by Betty Rocker
My essential amino acid formula is perfect to use while you're working out to boost muscle protein synthesis and speed up your recovery. Rock and Restore contains all of the BCAA's and an optimal dose of leucine, the most anabolic BCAA along with all the essential aminos your body can't make on its own to support your brain, enzyme, hormone and immune function.
Today I'm having a conversation with my pal, Dr. Shawn Tassone, MD, PhD who is double board certified in obstetrics and gynecology and uses an integrative approach to help his (primarily female) patients. He’s in practice in Austin, TX and is a hormone specialist, author, speaker, highly rated patient advocate, and creator of an integrative hormone mapping system, which you can use yourself in his popular book “The Hormone Balance Bible.”
We're talking about birth control, hormone health, and how to get help rebalancing your hormones when they get out of whack - plus, dealing with doctors who don't believe you, aren't supportive and don't listen (how are we even paying people who act like this!).
And, we're getting into Essure and other medically implanted devices, and the issues they may pose to our hormone health. As I shared on social media, I had to have my Essure device removed due to complications and pain, and went to Dr. Tassone for the surgery. We get into my experience, and the dirty truth behind how this device was approved, then quietly removed from the market - plus potential concerns with this, and other medical devices.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-5-hormone-balance-and-all-about-essure-with-dr-shawn-tassone
Today's show is brought to you by:
⭐️ WHOLE SLEEP from Whole Betty by Betty Rocker
Support your body’s natural sleep cycle with a blend of herbs and organic compounds to help you fall asleep, stay asleep, and wake up refreshed!
⭐️Rock Your Life
Love 30 day Challenges? Me too! Rock Your Life is my online home workout studio with dozens of 30 day challenge workout programs you can do from home! Follow a challenge or chose from over 1000 different types of workouts in the class library! With support in the women's fitness community from me and the Team Betty Rocker coaches you'll have all the support and motivation you need to reach your goals!
In part 2 of my conversation with Dr. Stacy Sims, we're diving into training and nutrition strategies for women leading up to and post-menopause, plus guidance for phasing your training if you're still having a regular cycle - and discussing 2 popular diet strategies - Intermittent fasting and Keto - and if they are effective for active women.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/eating-and-training-with-your-cycle-part-2-with-dr-stacy-sims/
⭐️ Lioness 8-Week Women’s Strength Training Program
This is my 8- week strength training program that uses progressive overload to build muscle and increase your confidence in key lifts. Feel empowered, strengthen your body and sculpt your strongest, fittest physique at any age.
⭐️ The Body Fuel System
My signature healthy eating program with 6 weeks of done-for-you daily menus, healthy recipes, and an easy eating guide to help support your goals! Gluten free, dairy free recipes plus Vegetarian options.
When it comes to exercise and nutrition, women need different strategies than men in order to take advantage of the unique physiology of the menstrual cycle and the stages of their life cycle due to shifting hormones and how they impact the body.
Previous research on fitness and nutrition has largely been focused on male test subjects, leaving women out of the equation.
Dr. Stacy Sims is here to dive into how our amazing female physiology works in relation to our hormone cycles - through our menstrual years and post menopause, and break down some of the strategies you can harness to take advantage of the cyclical nature of your hormones in relation to your eating and training.
This is a 2-part series, so get ready to learn a lot and start applying it right away!
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/eating-and-training-with-your-cycle-part-1-with-dr-stacy-sims/
Today's show is brought to you by:
⭐️ Rock Your Life
Love 30 day Challenges? Me too! Rock Your Life is my online home workout studio with dozens of 30 day challenge workout programs you can do from home! Follow a challenge or chose from over 1000 different types of workouts in the class library! With support in the women's fitness community from me and the Team Betty Rocker coaches you'll have all the support and motivation you need to reach your goals!
⭐️ Berry Green Protein from Whole Betty by Betty Rocker
This 100% organic, nutrient-dense whole protein food powder combines 15 superfood greens and berries into one delicious and smooth strawberry-vanilla flavored shake!
Today I'm talking to Dr. Jill Carnahan, a functional medicine practitioner who has been treating me for mold exposure and the cascading symptoms that came alongside that - including weight gain, low energy, hormone disruption and more.
Mold can disrupt our body’s natural detox pathways and places a heavier burden on our overall immune capacity. We discuss my personal experience with it, along with my symptoms, tests she ran, my specific treatment protocol, as well as an overview of what she sees in her practice so you can hear about this from someone who regularly treats this type of concern.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-2-testing-treating-mold-dr-jill-carnahan/
Today's show is brought to you by:
⭐️Full Body COLLAGEN PEPTIDES from Whole Betty by Betty Rocker:
30 servings of Collagen Peptides for daily bone, joint and skin support. Easily dissolvable and flavorless powder is perfect for adding to hot or cold drinks, smoothies, sauces or any of your favorite recipes. Free recipe guide with your first order. From Whole Betty by Betty Rocker.
⭐️SERENICALM from Whole Betty by Betty Rocker:
An all-natural, non-habit forming stress relief supplement to bring more serenity and calm to your body and mind from Whole Betty by Betty Rocker.
Welcome to the second season of The Betty Rocker Show! Thank you so much for being part of my community of awesome flawsome women who are rocking their health and fitness through their entire life. A lot has happened recently and I want to get you all caught up with this episode.
Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-1-catching-up-on-my-life/
Today's show is brought to you by:
⭐️ The Body Fuel System My signature healthy eating program with 6 weeks of done-for-you daily menus, healthy recipes, and an easy eating guide to help support your goals!
⭐️ Rock Your Life Love 30 day Challenges? Me too! Rock Your Life is my online home workout studio with dozens of 30 day challenge workout programs you can do from home! Follow a challenge or chose from over 1000 different types of workouts in the class library! With support in the women's fitness community from me and the Team Betty Rocker coaches you'll have all the support and motivation you need to reach your goals!
In today’s episode, I’m joined by the amazing Emily Fletcher, the founder of Ziva Meditation, and the leading expert in meditation for performance.
The Ziva Technique is a powerful combination of mindfulness, meditation, and manifesting designed to help you get better at life and reduce your stress.
Stress is the root cause behind so many diseases and has such a far-reaching impact on our lives, affecting everything from our happiness to our hormones.
In today’s episode, we take an in-depth look at how stress impacts our physiology and cover simple tools we can all access anywhere we are to positively influence the quality of our lives!
Enjoy the episode, and get all the notes, resources, and additional links here.
Resources Mentioned in this Episode
Ziva Meditation
Stress Less, Accomplish More
Rock Your Life
Top 5 Ways to Beat Stress and Get More From Your Workouts
Serenicalm
COMPLETE SHOW NOTES AND LINKS PAGE
In today’s episode, I’m joined by Dr. Cleopatra, a scientist and university professor who pioneered the field of fertility-biohacking and created "superbabies."
As the Executive Director of The Fertility and Pregnancy Institute, and known as "The Fertility Strategist,” she is an amazing contributor to our ongoing conversation surrounding women’s health.
In this episode, we explore the science of epigenetics and what she calls the primemester, the powerful window of time before pregnancy when you have the ability to change the quality and expression of the genes that you pass down to your babies and future grandbabies.
We also look at fertility and how it impacts your overall health as well as the importance of taking care of your unique and amazing body. No matter what stage of life you are in, this conversation will benefit you!
Enjoy the episode, and get all the notes, resources, and additional links here.
Resources Mentioned in this Episode
Dr. Cleopatra’s website
Free Fertility Checklist
Primester Protocol
Berry Green Protein
The 4 Pillars of Health
Lioness
COMPLETE SHOW NOTES AND LINKS PAGE
In today’s episode, I’m joined by Dr. Mariza Snyder, a functional practitioner, and women’s hormone health expert.
As the author of seven books (and counting) including the #1 national bestselling book, The Essential Oils Hormone Solution, she is an amazing contributor to our ongoing conversation about women's hormone health.
In this episode, we cover a broad spectrum of women's health topics ranging from fertility to menopause, the impacts of stress, and how perceptions of gender, race, and socioeconomic status have created unfair limitations and access to good care in medicine.
I want to affirm that any concerns you have about your health and hormones are valid. You do not deserve to be dismissed. And this goes for everything, from the doctor's office to getting a job. You are here to shine, not shrink!
Enjoy the episode, and get all the notes, resources, and additional links here.
Resources Mentioned in this Episode:
Dr. Mariza’s website
Dr. Mariza’s podcast
The Essential Oils Hormone Solution Book
Free supplement guide to support your hormones
Rock Your Life
Top 5 Ways to Beat Stress
The 4 Pillars of Health
Whole Sleep
COMPLETE SHOW NOTES AND LINKS PAGE
In today’s episode, I’m joined by Dr. Veronique Desaulniers, the founder of Breast Cancer Conqueror and the 7 Essentials System, a signature process that is empowering thousands of women in over 43 countries around the world to perform more effective self-breast exams for earlier detection.
As the co-creator of My Breast Friend (a device to help you detect lumps much earlier than average) and a 2-time breast cancer conqueror herself, Dr. V has a deeply empathetic perspective in understanding what women face on their healing journey.
In this episode, we discuss the importance of early detection for breast cancer, guidance for prevention, and empower you to be your best self by healing your mind, body, and soul.
Enjoy the episode, and get all the notes, resources, and additional links here.
Resources Mentioned in this Episode:
Breast Cancer Conqueror
7 Essentials System
My Breast Friend
Never Fear Breast Cancer Again free book
30 Day Challenge Meal Plan
The 4 Pillars of Health
Serenicalm
COMPLETE SHOW NOTES AND LINKS PAGE
In today’s episode, I’m joined by Dr. Gowri Rocco, a double board-certified medical doctor and expert in hormone health who has been practicing for over 20 years.
Known as "The Wellness Warrior” and the author of Growing Younger - Restore your Hormones, Energy and Sex Drive, her mission is to help everyone feel their best as they age.
Join us for this episode where we do a deep dive into bioidentical hormone replacement, the aging process, and how to restore your hormones naturally.
Enjoy the episode, and get all the notes, resources, and additional links here.
Resources Mentioned in this Episode
Dr. Rocco’s Website
Dr. Rocco’s Book
Home Workout Domination
The 4 Pillars of Health
Berry Green Protein
COMPLETE SHOW NOTES AND LINKS PAGE
In today’s episode, I’m joined by Alisa Vitti, hormone and functional nutrition expert, a pioneer in female biohacking, author of Woman Code, and the remarkable book, In the Flo.
As the creator of The Cycle Syncing Method, a female-centric diet and lifestyle approach aligned with a woman's infradian rhythm, she brings us a unique perspective on how to leverage your hormonal patterns for optimal health, fitness, and productivity.
In this episode, we do a deep dive into the phases of your cycle, why the 24-hour clock isn’t serving you, and how to eat, train, and use your natural hormone fluctuations to feel your best, look your best and thrive!
Enjoy the episode, and get all the notes, resources, and additional links here.
Resources Mentioned in this Episode:
Alisa’s Website
The MyFLO period app
The Cycle Syncing Method
In the Flo Book
The Body Fuel System
Rock Your Life
COMPLETE SHOW NOTES AND LINKS PAGE
In today’s episode, I’m joined by Kine Corder, a Nationally Certified Counselor and Clinical Hypnotherapist, best-selling author, international speaker, and the CEO of Presidential Lifestyle, a wellness company focused on wealth in all of its forms.
As a financial advisor turned therapist, Kine brings us a new perspective on the stories we tell ourselves surrounding money, the love we give and receive, and the power struggles we all face.
In this episode, we take a look at how our upbringing impacts everything from our self-confidence to our beliefs and we do a deep dive into the differences among us.
This episode will provide you with so many insights about the stories you have surrounding money, how to set boundaries for yourself and others, and most importantly, how to take back your power.
Enjoy the episode, and get all the notes, resources, and additional links here.
Resources Mentioned in this Episode:
Kine’s website
Life of Meaning Quiz
Money Mentality Quiz
Money and Meaning Podcast
Serenicalm
The Kolbe Index Finder
90 Day Home Workout Challenge
COMPLETE SHOW NOTES AND LINKS PAGE
In today’s episode, I’m joined by Cynthia Garcia, a celebrity nutritionist, life coach, and bestselling author of The Hungry Hottie Cookbook. You may have seen her on Khloe Kardashian's Revenge Body, where she serves as the official nutritionist for the show, or on Dr. Phil, The View, The Doctors, or Dr. Oz, to name a few.
As the founder of the Institute for Transformational Nutrition, a modern-day coaching school, and the creator of the transformational trauma technique, Cynthia brings us a unique perspective on how to heal our trauma and pain.
In this episode, we dive into how to identify your story and transform your pain into a powerful force that can help you change your life, improve your relationships, and expand your career.
Enjoy the episode, and get all the notes, resources, and additional links here.
Resources Mentioned in this Episode
Cynthia’s website
The Institute for Transformational Nutrition
Discover Your Stuck Story Assessment
Become a Coach
Rock Your Life
Reframing
30 Day Challenge Meal Plan
COMPLETE SHOW NOTES AND LINKS PAGE
In today's episode, I’m joined by Jen Esquer, an internationally known physical therapist who specializes in helping people overcome chronic pain and maximize physical performance. As the founder of The Mobility Method and The Optimal Body, she brings a unique, whole-body approach to strength, mobility, and pain-free living
Self-care is so important when it comes to living in a strong, fit body. Learning how to be proactive with your self-care is something that will give you a stronger foundation in your workouts, help you see better results, and help your body last longer!
My goal in this episode is to give you some insights, tools, and resources that will help you take even better care of your amazing body.
Enjoy the episode, and get all the notes, resources, and additional links here.
Mentioned in this episode:
Jen Esquer’s Website
The Mobility Method
The Optimal Body
Find a pelvic floor therapist
Full Body Collagen
The 4 Pillars of Health
Abs and Booty Challenge
COMPLETE SHOW NOTES AND LINKS PAGE
Many of the women I talk to who are working on getting fit and strong are really wanting a "toned" body. But the key to tone is MUSCLE tone. And no matter what goal you have, the bottom line is that adding (and preserving) your muscle is one of the keys to longevity, strength, and your ability to thrive as you go through time.
In today's show, I'm joined by Dr. Gabrielle Lyon, a functional medicine physician, and my own personal doctor. We discuss the concept she coined called "muscle-centric medicine." She believes that it's not that we're "over-fat" - it's that we're under-muscled.
When you learn some of the amazing things that muscle actually does, I think you'll agree that optimizing it through the way you work your 4 pillars of health is an essential awareness piece to have and will really support your goals and long-term health.
Enjoy the episode, and get all the notes, resources, and additional links here.
Mentioned in this episode:
Dr. Lyon’s Website
Dr. Lyon’s Instagram
Free Lyon Protocol Guide
Protein 101
Berry Green Protein
How Muscle Works
The Four Pillars of Health
The Body Fuel System
COMPLETE SHOW NOTES AND LINKS PAGE
In today’s episode, I’m joined by Dr. Jolene Brighten, a prominent leader in women's medicine and the emerging science of post-birth control syndrome. We take a deep dive into the menstrual cycle, women’s health, the effects of birth control - and how to best support your system as you go through time.
Since every system in your body is impacted by your hormones, it’s so important to understand how they work - as well as what you might be feeling when they aren't working optimally - so you can take action to care for yourself, and not be lost in the darkness of misunderstanding and fear about the inner workings of your own body.
My goal in this episode is to empower you as a woman with the knowledge you need to make the best choices for yourself, and the know-how to advocate for your health to the care providers you work with.
Show Image:
Mentioned in this episode:
Dr. Jolene Brighten’s Website
Dutch Hormone Test
More test panels you can get yourself
Full Body Collagen
The Four Pillars of Health
"Beyond the Pill" by Dr. Jolene Brighten
Dr. Brighten's One Day Post Birth Control Syndrome Diet Handout
The Body Fuel System
Seed Cycling for Hormone Balance
Acne after stopping birth control
COMPLETE SHOW NOTES AND LINKS PAGE
When our hormones are in balance we look, feel, and perform at our best. However, as we go through life, our hormones can shift and change causing a range of symptoms including fatigue, weight gain, and mood swings to name just a few.
In today’s episode, I’m joined by Dr. Sara Gottfried, a doctor who specializes in women's hormone health and is a three-time New York Times bestselling author of books I love, including "The Hormone Cure."
We take a deep dive into how our hormones work and address 7 imbalances that are very common for women so you can better understand and address signs your body can be sending you.
My biggest goal in today's episode is to provide you with this valuable information so you are empowered to advocate for your health care needs and can better navigate the sometimes dismissive messaging you may hear from unenlightened doctors.
Enjoy the episode, and get all the notes, resources, and additional links here.
Mentioned in this episode:
The 4 Pillars of Health
Top 5 Ways to Beat Stress
30 Day Booty and Abs Challenge
How to Sleep for a Leaner, Longer, Healthier Life
4 Steps to get Flat Abs and Burn Belly Fat
Rock Your Life
Dr. Sara Gottfried’s Website
Dr. Sara Gottfried's Books
Adverse Childhood Experiences (ACES score)
COMPLETE SHOW NOTES PAGE
Today, let's continue our conversation from last week about key hormone players. I'll be digging into the thyroid, insulin, ghrelin, and leptin (your hunger and fullness hormones) plus and human growth hormone today to set us up with a good foundation to learn from the women's hormone doctors I'll be inviting on the show in upcoming episodes.
Our hormones don't act by themselves. They're all "players" in a carefully orchestrated system. I said orchestrated, and I truly mean "like an orchestra" - and this orchestra must play a balanced and carefully regulated symphony in order for us to feel our best, look our best, and to live a long, healthy life in a strong body.
Get the complete and extended notes and resources mentioned in today's episode here.
Mentioned in this episode:
Last week's show - Women's Guide to Hormones part 1
Rock Your Life
4 Pillars of Health
Whole Sleep
The Body Fuel System
How to Sleep for a Leaner, Longer, Healthier Life
The Better Sleep Guide
Show Notes Page
In today’s episode I’m digging into some of the key hormones we should all be aware of as women like estrogen, progesterone, testosterone, DHEA, adrenaline, and cortisol - what their key functions are, how they serve us throughout our lives, and signs and symptoms of imbalance so you can be proactive in your health care.
If your hormones are your body's symphony orchestra, we want to make sure that all the instruments that make it up are tuned and in balance so that the "song" your cells and organs are listening to is harmonious and continues to add years to your life - and life to your years!
Get the complete and extended notes and resources mentioned in today's episode here.
Mentioned in this episode:
4 Pillars Of Health
Top 5 Ways to Beat Stress
30 Day Challenge Meal Plan
How to Sleep for a Leaner, Longer, Healthier Life
Healthy Eating 101
Home Workout Domination
Fitness 101
4 Steps to Get Flat Abs and Burn Belly Fat
Your Lab Work
Show Notes Page
I'll never forget how moved I was watching Dr. Terry Wahls' TED Talk back in 2011. This remarkable doctor had managed to reverse the symptoms of multiple sclerosis that had her wheelchair-bound for 4 years using a functional medicine and customized nutrition approach. Many of the health-boosting strategies she used to heal herself are accessible, easily applicable, and can be done on a budget, and in today's episode, she'll share her amazing journey as well as tips and techniques you can implement right away to enjoy better energy, better health, a fitter physique, and a longer life.
Enjoy the episode, and get all the notes, resources, and additional links here.
Mentioned in this episode:
Dr. Walhs' Website
Dr. Wahls' Seminar
Dr. Walhs' Ted Talk
Free Diet Handout
The Body Fuel System
The Wahls' Protocol
Become a practitioner
Apply for her Study
Berry Green Protein
NeuFit
Published studies
EPISODE WEBPAGE
When it comes to seeing results and living a long, healthy life, how and what we eat is hugely important. So why isn't there one simple way to do it that we can ALL follow? Different things work for different people at different times, and with our unique genetics, body types, goals, and lifestyles, it's important to experiment to discover what works the best for YOU.
I know how confusing all of the different information out there can be! So in part 2 of the "Seeing Results Faster" series, I’m digging into the different eating styles, some universal practices that we can ALL apply to different eating strategies - plus, how to tune into your body and take back control so you can see lasting results!
Get all the extended resources and links mentioned in this episode on the show notes page here.
Mentioned in this episode:
Unicorn Bowl Recipe
Whole Betty Berry Green Protein
Whole Betty Full Body Collagen
BFS
Protein 101
Carbs 101
Healthy Fats 101
Buckwheat Bread
The 4 Pillars of Health
Episode page
Tuning into our inner wisdom and strengthening our intuition can be one of the greatest ways to get more out of life on every level, reduce stress, and feel more deeply connected to yourself and others. In today's episode, psychic psychologist Dr. Joy Martina joins me to talk about these important subjects, covering boundary setting, her quick hack for changing from a negative to positive state of mind, tuning into our "flow" with grace and ease, and her powerful 5 step process to strengthen your intuition. You will leave this episode with lots of great insights and practical tips to apply right away!
Enjoy the episode, and get all the notes, resources, and additional links here.
Mentioned in this episode:
Joy's website
Her Book- How to Use Your Intuition to Change Your Life
Rock Your Life Online Home Workout Studio
Sleep Your Fat Away Bootcamp
Full Body Collagen
40 Years of Zen
Joytribe
EPISODE WEBPAGE
While all the fast fix solutions sound tempting, and some even work in the short term, many leave us worse off than when we started. So today, I'm unpacking part 1 of a 2-part series on how to actually see results faster - the smart, sustainable way. I'll be digging into why we want to do more than just "lose fat," the best ways to train for sustainable fat loss, mistakes you may be making when it comes to tracking your progress, and how to really optimize your fittest physique with exercise, sleep and stress management tools for a long healthy life in a fit body you love.
Enjoy the show, and get all the resources mentioned in today's episode on the show notes page here.
Mentioned in this episode:
How to take progress pictures
The Truth about your weight
Women's Resistance Training Guide
How to train when you're sick or injured
Rock Your Life Online Home Workout Studio
Lioness Strength Training Program
Whole Sleep
How to Sleep for a Leaner, Longer, Healthier Life
4 Sigmatic Blends
Blue Blocking Glasses by True Dark
Top 5 Ways to Beat Stress and Get More from Your Workouts
Join me and special guest Sarah Prout, manifesting coach, renowned worldwide speaker, and author of "Dear Universe" for an authentic conversation about the power of how we tell our stories, the trouble with the coma of convenience, and the value of taking personal responsibility. This episode was recorded during the peak of the 2020 pandemic and we discovered that our internet connection wasn't always as strong as our heart connection - so my apologies for a couple of dips in the audio quality.
Enjoy the episode, and get more on our show notes page here.
Mentioned in this episode:
Sarah's website
Goalcast Video
Dear Universe
7-Step Intention Setting Worksheet
Journey to Manifesting Podcast
90-Day Home Workout Challenge
The Body Fuel System
Berry Green Protein
In today's show, I'll be answering some really important reader questions, including how to get past our excuses and become consistent, how to deal with cellulite, how to fit in exercise when you're a busy mom, how to deal with unsupportive people in your life and so much more. I know this episode will give you lots of food for thought, actionable tips, and some great new ideas to try on.
You can find more links and resources on my show notes page here.
Resources Mentioned in this Episode:
30-Day Challenge Meal Plan
The Body Fuel System
Free 30-day #makefatcrychallenge
My workouts on the blog
Workout Programs
30-day Abs and Booty Challenge
Join me in welcoming Amber Sears to the show today! Amber is a dear friend and wears many hats as a creator and coach; and in today's deep conversation we talk health from the inside out, from body positivity to boob jobs, eating disorders, the good and bad of social media influencing, past relationships and so much more. Join us for this open, juicy conversation and I look forward to hearing your comments and questions!
You can find all the links and notes from this episode on the show page here.
Mentioned in this episode:
Pizza Crust Recipe
Amber and JP comedy video "Why I'm no longer a Vegan"
Amber's Blog
Follow Amber on Instagram
Link to my interview on Amber's Podcast, Soul Powered
Brene Brown Books
Eckhart Tolle Books
Rock Your Life - Online Home Workout Studio
Home Workout Domination
Welcome to the Betty Rocker Show! In this first episode, you'll get to know the woman behind the microphone and how I became "The Betty Rocker." Get insights from my fitness philosophies for living a healthy lifestyle of awesome that you can apply to your life right now, try out some special guided activities, and walk through your 4 Pillars of Health.
You can find all the links and notes from this episode on the show page here.
Mentioned in this episode:
The Betty Rocker Blog
30-Day #makefatcrychallenge
Programs
Rock Your Life
Whole Sleep
Complete Show Notes
Nourish Your Mind. Love Your Body. Rock Your Life!
The Betty Rocker Show is coming soon to your favorite podcast player! Join world-renowned fitness and healthy lifestyle coach Betty Rocker and special guests for conversations and content that will uplift you, inspire you, and provide you with valuable insights for a healthy mind, body, and spirit.
Check out the show notes for this episode