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
3 Apr 2025TRANSCRIPT
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) (https://amzn.to/3XFxE1U)
Watch this podcast as a video and see the demonstrations for hand grip tests
13 Mar 2025TRANSCRIPT
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 (https://amzn.to/4kLIrkI)
EMDRIA International Association website (https://www.emdria.org/)
EMDRIA Directory to find an EMDR therapist near you
Inside a recent episode
3 Ways to Assess Your Leg Strength
Published 1 May 2025 · Transcript excerpt
[…] One popular test you may see online that really targets all of those things is the sit -to -stand or sit -to -rise test. A study published in the European Journal of Preventative Cardiology assessed over 2 ,000 adults over 50 years old performing this test and they found that those with lower scores had higher mortality rates from any cause. And people with higher scores had longer survival rates. Now this test really sizes up the strength and our glutes, our hamstrings, inner and outer thigh muscles plus our mobility, our balance and our coordination and our core. So you can do this one right now if you want to and if you're watching the video version of this podcast on the show notes page on my blog or on my YouTube channel, you can see a demonstration. […]
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