The Betty Rocker Show

• 3 Ways to Assess Your Leg Strength

  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

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• 5 Ways to Test Your Grip Strength (and why it matters to your health)

  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

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• EMDR Therapy and Mental Health Support with Susie Morgan, LMFT, BCETS

  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

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• PERI + POST Menopause Testing and Treatment Options with Dr. Jill Carnahan

  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

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• Top Nutrition Strategies for Perimenopause and Postmenopause

  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

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