Decoding Body Language with Linda Clemons

The Betty Rocker Show

CLICK HERE TO SHOP VANILLA PROTEIN!

34:35

Marcia Clark, best known as the lead prosecutor in the O.J. Simpson trial, has become a trailblazer for women in law and beyond. Her journey from courtroom to bestselling author reflects her resilience and determination to redefine herself amidst intense public scrutiny. On this episode of Worth Knowing, Clark dives into her latest book, *Trial by Ambush*, which examines the 1953 Barbara Graham case—a story that highlights gender bias, media sensationalism, and the notion that all cases are subject to societal, cultural, and political winds. Clark shares how her experiences during the Simpson trial shaped her perspective on societal pressures and the role of women in high-stakes professions. Her reflections on how media, forensic science, and legal practices have evolved over decades offer valuable insights into the intersection of law and culture. This conversation is a compelling exploration of true crime, personal growth, and how Clark’s groundbreaking career continues to inspire a new generation of women to challenge norms and forge their own paths. Marcia Clark is a bestselling author and a criminal lawyer who began her career in law as a criminal defense attorney and went on to become a prosecutor in the L.A. District Attorney's Office in 1981. She spent ten years in the Special Trials Unit, where she handled a number of high-profile cases, including the prosecution of stalker/murderer Robert Bardo, whose conviction for the murder of actress Rebecca Schaeffer resulted in legislation that offered victims better protection from stalkers as well as increased punishment for the offenders. She was lead prosecutor for the O.J. Simpson murder trial. In May of 1997 her book on the Simpson case, "Without a Doubt," was published and reached #1 on the New York Times, Wall St. Journal, Washington Post, Los Angeles Times, and Publishers Weekly bestsellers lists. In February 2016, Clark re-released the book with a new foreword. Resources Sign up for the Worth Knowing LinkedIn Newsletter to stay up to date: https://www.linkedin.com/newsletters/worth-knowing-7236433935503618048/ Follow Bonnie on LinkedIn: https://www.linkedin.com/in/bonnie-habyan/ Go to the Worth Knowing website: https://www.worthknowing.show Check out The Agile Brand Guide website with articles, insights, and Martechipedia, the wiki for marketing technology: https://www.agilebrandguide.com The Agile Brand is produced by Missing Link—a Latina-owned strategy-driven, creatively fueled production co-op. From ideation to creation, they craft human connections through intelligent, engaging and informative content. https://www.missinglink.company…

3 years ago 48:43

MP3•Episode home

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!

⭐️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!

74 episodes

Decoding Body Language with Linda Clemons

The Betty Rocker Show

22 subscribers

published 3 years ago

MP3•Episode home

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!

CLICK HERE TO SHOP VANILLA PROTEIN!

⭐️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!

74 episodes

All episodes

The Betty Rocker Show

1
3 Ways to Assess Your Leg Strength 23:58

28 days ago23:58

23:58

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…

The Betty Rocker Show

1
5 Ways to Test Your Grip Strength (and why it matters to your health) 13:41

8 weeks ago13:41

13:41

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…

The Betty Rocker Show

1
EMDR Therapy and Mental Health Support with Susie Morgan, LMFT, BCETS 48:27

11 weeks ago48:27

48:27

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…

The Betty Rocker Show

1
PERI + POST Menopause Testing and Treatment Options with Dr. Jill Carnahan 55:17

14 weeks ago55:17

55:17

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…

The Betty Rocker Show

1
Top Nutrition Strategies for Perimenopause and Postmenopause 34:36

16 weeks ago34:36

34:36

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…

The Betty Rocker Show

1
The Best Perimenopause Training Tweaks for a Strong, Sculpted Body 36:12

18 weeks ago36:12

36:12

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…

The Betty Rocker Show

1
My Shocking Accident and How My Healthy Habits Saved Me 28:59

19 weeks ago28:59

28:59

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…

The Betty Rocker Show

1
You're the Main Character in 2025! 23:26

20 weeks ago23:26

23:26

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…

The Betty Rocker Show

1
How much exercise is too much? 24:20

37 weeks ago24:20

24:20

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"…

The Betty Rocker Show

1
Protein for Women: Part 2 Plus, How to Use Aminos, BCAA's, Collagen and Creatine 23:34

41 weeks ago23:34

23:34

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…

The Betty Rocker Show

1
Protein for Women: Part 1 Plus Tips for Using and Choosing Protein Powders 32:31

43 weeks ago32:31

32:31

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…

The Betty Rocker Show

1
Why "Healthy Eating" Can Look So Many Different Ways 30:08

46 weeks ago30:08

30:08

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)…

The Betty Rocker Show

1
5 Essential Recovery Tips if You Get Sick or Injured 27:53

48 weeks ago27:53

27:53

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…

The Betty Rocker Show

1
5 things I'm doing at 47 to Avoid Regret at 87 27:07

51 weeks ago27:07

27:07

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…

The Betty Rocker Show

1
How Walking Supports Your Muscle and Long-Term Fat Loss 27:46

1 year ago27:46

27:46

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)…

The Betty Rocker Show

1
Gut Health and Estrogen Balance 20:08

1 year ago20:08

20:08

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 )…

The Betty Rocker Show

1
8 Walking Benefits for Women to Get You Moving 20:14

1 year ago20:14

20:14

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…

The Betty Rocker Show

1
Postmenopause: Training + Nutrition Success Guide 36:42

1 year ago36:42

36:42

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: Peri and Postmenopause Testing and Treatment Options with Dr. Jill Carnahan Top Nutrition Strategies for Perimenopause and Postmenopause 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…

The Betty Rocker Show

1
Mastering Perimenopause: 5 Strategies You Need 43:09

1 year ago43:09

43:09

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…

The Betty Rocker Show

1
Women's Cycle Training and Nutrition Guide 24:31

1 year ago24:31

24:31

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…

The Betty Rocker Show

1
5 Essential Self Care Tips for Better Muscle and Joint Health 26:25

1 year ago26:25

26:25

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…

The Betty Rocker Show

1
12 Ways to Improve Your Stress Resilience 30:48

1 year ago30:48

30:48

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…

The Betty Rocker Show

1
Adaptations and progressions 24:54

1 year ago24:54

24:54

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…

The Betty Rocker Show

1
3 Ways to Get Faster Workout Results in your Cycling Years, in Perimenopause and Post-Menopause 31:02

1 year ago31:02

31:02

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…

The Betty Rocker Show

1
5 Foolproof Motivation Hacks 29:13

1 year ago29:13

29:13

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…

The Betty Rocker Show

1
Fat Loss, Gut Health and Hormone Imbalance with Dr. Stacy Sims 56:19

2 years ago56:19

56:19

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…

The Betty Rocker Show

1
Mastering Communication in Tough Situations with Sam Horn 58:13

2 years ago58:13

58:13

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…

The Betty Rocker Show

1
The Benefits of Acupuncture with Ashlie Klavon 44:39

2 years ago44:39

44:39

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…

The Betty Rocker Show

1
This is Your Brain on Food with Dr. Uma Naidoo 57:39

2 years ago57:39

57:39

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…

The Betty Rocker Show

1
13 Things Mentally Strong People Don't Do with Amy Morin 51:32

2 years ago51:32