The Betty Rocker Show Bree Argetsinger - aka Coach Betty Rocker

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
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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
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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